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Perfect for you!
You've tried the tips. This is the treatment.
No screens. Warm milk. A darker room. You've done all of it, and you still lie there at 2 a.m., exhausted and wide awake, doing the arithmetic on how many hours you'll get if you fall asleep right now.
That's because sleep tips aren't the treatment for insomnia. The treatment sleep specialists recommend first is CBT-I. Sleep Reset takes the parts of it that work best, a shorter sleep window, a bed that means sleep and a quieter mind, and turns them into a 14-day plan you run at home in a few minutes a day.
The method
Window, Wire, Worry: three levers, one plan
Window
A fixed wake time and a window of time in bed sized to the sleep you actually get, then grown back 15 minutes at a time.
Wire
Five rules that retrain your bed as a cue for sleep, plus a card for exactly what to do at 3 a.m.
Worry
Worry time, a thought check and a new attitude to trying, so your mind stops sounding the alarm at bedtime.
Measure
A morning diary, two minutes a day, that turns your nights into one number, sleep efficiency, and tells you when to adjust.
Every chapter ends with something to do tonight, and the plan tells you what to do on each of the 14 days.
What you get
A sleep plan built on your own numbers
Most sleep advice tells you to spend more time in bed. For insomnia that has lasted months, that usually means more time lying awake. The most effective part of CBT-I does the opposite: it matches your time in bed to the sleep you're really getting, so sleep comes faster and stays put, then gives you the time back as your sleep becomes solid.
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Fourteen days, planned day by day. Five days to measure your nights, your window from day 6, and your first review on day 13.
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Your window, calculated. A calculator turns your diary into a bedtime and a wake time, and never less than 6 hours in bed.
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The 3 a.m. card. Exactly what to do when you're awake and it isn't coming, so you stop lying there fighting it.
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A quieter mind at night. Worry time, a thought check and practical ways to stop chasing sleep.
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Safety first. A clear check of when to talk to your doctor before you start, and which symptoms need a doctor anyway.
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Real life covered. Weekends, partners, early waking, older adults, night sweats, bad nights and travel.
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6 printable pages. Sleep diary, window calculator, 3 a.m. card, worry page, weekly review and safety check.
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Sourced. Built on the AASM and European insomnia guidelines and the 2024 reviews of what works in CBT-I, with 12 numbered sources.
Look inside
Tools you'll use from the first night
What's inside
Ten chapters, a plan for 14 days and 6 printables
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StartHow to use this guide and the quick startThree things to do tonight
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1Why you can't sleep when you're exhaustedSleep pressure, your body clock and the loop that keeps you awake in bed
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2Check first: is this plan right for you?When to talk to your doctor before you begin
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3Measure your nightsA morning diary in two minutes, and your sleep efficiency
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4Lever 1: the WindowSet your sleep window and adjust it weekly
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5Lever 2: the WireFive rules and a plan for 3 a.m.
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6Lever 3: the WorryWorry time, the thought check, letting go of trying
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7The supporting castCaffeine, alcohol, light, naps and the bedroom
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8Hard nights and wobblesWhat to do when it gets hard
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9Special situationsOlder adults, night sweats, parents, pain and more
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10Questions people askStraight answers for the first two weeks
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PlanYour 14-day Sleep ResetEvery day has a job
6 printables, one page each
- 1Sleep diary, 14 days
- 2Window calculator
- 3The 3 a.m. card
- 4Worry page
- 5Weekly review
- 6Safety check
Questions
Before you buy
What is CBT-I?
Cognitive behavioral therapy for insomnia: a set of techniques, not a pill. US and European sleep guidelines recommend it as the first treatment for adults whose insomnia won't go away. Sleep Reset is built on the parts that 2024 reviews found work best.
How is this different from sleep hygiene tips?
Sleep hygiene on its own isn't an effective treatment for insomnia. Sleep Reset puts the techniques with the strongest evidence first, a shorter sleep window and stimulus control, and keeps the everyday habits as support.
Will I feel worse at first?
Many people feel sleepier in the day for the first couple of weeks. The guide shows you how to plan around it, and never to drive or use machinery when sleepy.
Is it right for me?
It's for adults who have trouble falling or staying asleep most nights. Chapter 2 tells you when to talk to your doctor first, for example with epilepsy, bipolar disorder, possible sleep apnea or pregnancy.
Do I have to stop my sleeping pills?
No. Never stop or change a medicine without your doctor. The guide can be used alongside treatment, and it suggests you show it to your doctor.
How much time does it take?
About an hour to read, then a few minutes a day: a morning diary that takes two minutes, a short worry time in the evening and the rules at night.
What's included?
The full guide as an A4 PDF: ten chapters, the plan for all 14 days and six printable pages (sleep diary, window calculator, 3 a.m. card, worry page, weekly review and safety check).
How is it delivered?
Instantly. Straight after checkout your download link appears on screen and arrives by email. Read it on your phone or print it at home.
Can I get a refund?
Digital products are non-refundable once downloaded. If your file is faulty, we always replace it.
Download link on screen and by email as soon as you've paid.
Digital products are non-refundable once downloaded; if a file is faulty, we always replace it.
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