The most important thing for me was to lay down at the same time no matter what, even if I rolled around for 2 hours. Also no stimulants of any sort after 6pm. I stick to the Schedule though, even if it has pissed off some of my friends. If they want me to alleviate it they get me on Friday night, or nothing. I think you have to have a “day off” day for just about everything whether it’s exercise or a diet.