Free guide
The 7-Night Wind-Down Plan
One small, free change per night for a week — the habits sleep experts recommend before anything else.
- Night 1: pick one wake-up time and keep it — weekends too
- Night 2: the caffeine cut-off that actually matters
- Night 3: make the bedroom cooler, darker and quieter
- Night 4: the last-hour light and screen routine
- Night 5: a 5-minute "worry list" for racing thoughts
- Night 6: a simple breathing routine for night waking
- Night 7: what to do when you're awake at 3 AM
Where should we send it?
General wellness information, not medical advice. If sleep trouble lasts more than three months, talk to a clinician.