Hello,
I am jumping in here as this is related to CBT-i coach app developed for VA by Stanford University, I believe.
I can say that following the advise and techniques, which all I knew before but never followed but decided to buckle down this time and follow. I see such a difference in my sleep quality and quantity that I am thinking I did not had to suffer 5 or so years if only I listened to the coach;). I was sleeping 2 - 3 hours at the most and tired all day. Depressed as to what is happening. I am vegan and actively healthy but dreaded going for walks. Found all excuses to not go. I was 6 miles a day walker. Anu weather I will go.
Long story short just want to say.. that please follow. You have nothing to loose but gain. I am averaging 6 hours of blissful blessed sleep. There will be a night or two here there but overall much improvement. That's all folks