The 'Golden Rules' of a Good Night's Sleep

9. Do only three things in bed: sleep, make love and use the "I Can Make You Sleep" book or CD.

10. If you are lie awake in bed for more than 20 minutes, do one of the exercises in the book or get up and do something boring.

11. Keep your bedroom dark at night.
"The amount of light in the bedroom affects the quality of sleep," he said.

12. Have a warm, comfortable bed in a room that is not too hot.

13. Don't watch the clock.

14. Use the CD.

By following his plan, "Some people will notice a difference in the first few days," McKenna said. "I say give it about 28 days.

"When you sleep well, your health is definitely going to improve," he said, along with your mood and efficiency.

Putting Sleep Method to the Test

Allen and Blindauer each signed on to test McKenna's sleep method, and they recorded video diaries for one week as they tested the program.

"I'm hoping the techniques are going to work because I'm tired," Allen said as she started the program.

Blindauer said, "Hopefully, I will sleep through the night and, hopefully, I won't be up to record another message at 3:30 in the morning."

Following the instructions in "I Can Make You Sleep," Blindauer cut out caffeine after 2 p.m., made sure to have at least three hours between dinner and bedtime, didn't take any naps, wore a nasal strip to improve his breathing, listened to the audio CD while going to sleep, and put away his laptop to eliminate middle-of-the-night work sessions. He also made a recommended change to his bedroom, adding curtains to keep the room dark.

Allen took similar actions. When she woke up in the middle of the night one night, she listened to the CD and tried to go back to sleep. She also began exercising more.

"More exercise equals more sleep," Allen said, as she hit the gym. "All right, elliptical [machine], here I come."

The process can be a struggle. It takes practice and patience and few life changes.

"I just realized it's after 2:00 p.m. which means no more coffee," Blindauer said, pouring out a mug of coffee. "It makes me sad."

Allen can sympathize.

"I want coffee so bad, but I'm not allowed, because it's after 2 p.m.," she said.

Just a few days into the program, Allen was hopeful that her sleepless nights will be a thing of the past.

"I did wake up in the middle of the night, but used one of the techniques from Paul -- counting backward from 300 and that worked," she said. "I'm feeling pretty optimistic."

And, after one week, McKenna said they're both showing marked improvement.

"They are both now sleeping seven hours a night," he said. And, more importantly, the quality of their sleep has improved.

On a scale of one to 10, Blindauer's sleep quality went from a six to an eight, and Allen's from a two to an eight.

"A good night's sleep equals a happier, healthier life," McKenna said.

CLICK HERE to read an excerpt of "I Can Make You Sleep."

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