I am following the things they teach in each session very carefully. The good thing is that I am indeed sleeping longer and with less sleep medication than I have in about 8 months! That's terrific! The problem is that I've sent in my diaries but only get pat answers that don't really help with my particular issues. The responses feel very copy and paste. You are not allowed to put any comments on the sleep diary that you send in. The things they write to me after I send in my diary are things I already knew from the material so their responses haven't been helpful at all. Their materials are good though and have made a difference for me. I would still recommend the program, but you just have to be aware of the limitations.