{"product_id":"sleep-reset-14-day-insomnia-plan","title":"Sleep Reset: a 14-day plan built on the parts of CBT-I that work, for adults who lie awake","description":"\u003cstyle\u003e\n.vn-eb{--navy:#021d3a;--teal:#0f3a3d;--ink:#0d1317;--mute:#5b6166;--orange:#ff3c20;--cream:#f7f3ec;--line:#e6e1d8;color:var(--ink);font:16px\/1.65 \"Open Sans\",Arial,sans-serif}\n.vn-eb *{box-sizing:border-box}\n.vn-eb ul,.vn-eb li{list-style:none!important}.vn-eb ul.prints li:before,.vn-eb ul.toc li:before,.vn-eb ul.gets li:before{display:none!important}\n.vn-eb h2,.vn-eb h3,.vn-eb .kick,.vn-eb .n,.vn-eb .cn{font-family:Montserrat,Arial,sans-serif}\n.vn-eb h2{font-size:28px;line-height:1.2;margin:0 0 14px;font-weight:700;color:var(--ink)}\n.vn-eb h3{font-size:19px;margin:8px 0 6px;color:inherit}\n.vn-eb p{margin:0 0 12px}\n.vn-eb .blk{padding:36px 28px;margin:0}\n.vn-eb .kick{font-size:12px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:var(--orange);margin:0 0 8px}\n.vn-eb 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.policy{font-size:14px;color:var(--mute);text-align:center;padding:16px}\n\/* theme-proofing: the store theme styles description headings and paragraphs *\/\n.vn-eb h2,.vn-eb h3,.vn-eb summary{text-transform:none!important;letter-spacing:normal!important;font-family:Montserrat,Arial,sans-serif!important}\n.vn-eb h2{font-size:28px!important;line-height:1.2!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb h3{font-size:19px!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb p,.vn-eb li,.vn-eb span,.vn-eb figcaption{text-align:left!important;text-transform:none!important}\n.vn-eb p{font-size:16px!important;line-height:1.65!important;color:var(--ink)!important}\n.vn-eb .steps h2,.vn-eb .step h3{color:#fff!important}\n.vn-eb .step p{color:#cfd9e3!important;font-size:15px!important}\n.vn-eb .kick{color:var(--orange)!important;font-size:12px!important;letter-spacing:.16em!important;text-transform:uppercase!important}\n.vn-eb .policy{text-align:center!important;color:var(--mute)!important;font-size:14px!important}\n.vn-eb .stats{margin:0 28px}\n.vn-eb .stats span{text-transform:uppercase!important;text-align:center!important}\n.vn-eb em{font-family:inherit!important}\n@media (max-width:760px){.vn-eb .grid4,.vn-eb .stats{grid-template-columns:1fr 1fr}.vn-eb ul.gets,.vn-eb ul.toc{grid-template-columns:1fr}.vn-eb .rail{grid-template-columns:repeat(2,1fr)}.vn-eb .blk{padding:26px 16px}}\n\u003c\/style\u003e\u003clink rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@600;700;800\u0026amp;family=Open+Sans:wght@400;600\u0026amp;display=swap\"\u003e\u003cdiv class=\"vn-eb\"\u003e\n\u003csection class=\"blk\"\u003e\u003ch2\u003eYou've tried the tips. This is the treatment.\u003c\/h2\u003e\n\u003cp\u003eNo 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.\u003c\/p\u003e\n\u003cp\u003eThat'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.\u003c\/p\u003e\u003c\/section\u003e\u003cdiv class=\"stats\"\u003e\n\u003cdiv\u003e\n\u003cb\u003e14\u003c\/b\u003e\u003cspan\u003edays\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e3\u003c\/b\u003e\u003cspan\u003elevers\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e6\u003c\/b\u003e\u003cspan\u003eprintables\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e12\u003c\/b\u003e\u003cspan\u003esources\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003csection class=\"blk steps\"\u003e\u003cp class=\"kick\"\u003eThe method\u003c\/p\u003e\n\u003ch2\u003eWindow, Wire, Worry: three levers, one plan\u003c\/h2\u003e\n\u003cdiv class=\"grid4\"\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e01\u003c\/span\u003e\u003ch3\u003eWindow\u003c\/h3\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e02\u003c\/span\u003e\u003ch3\u003eWire\u003c\/h3\u003e\n\u003cp\u003eFive rules that retrain your bed as a cue for sleep, plus a card for exactly what to do at 3 a.m.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e03\u003c\/span\u003e\u003ch3\u003eWorry\u003c\/h3\u003e\n\u003cp\u003eWorry time, a thought check and a new attitude to trying, so your mind stops sounding the alarm at bedtime.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e04\u003c\/span\u003e\u003ch3\u003eMeasure\u003c\/h3\u003e\n\u003cp\u003eA morning diary, two minutes a day, that turns your nights into one number, sleep efficiency, and tells you when to adjust.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp class=\"mnote\"\u003eEvery chapter ends with something to do tonight, and the plan tells you what to do on each of the 14 days.\u003c\/p\u003e\u003c\/section\u003e\u003csection class=\"blk\"\u003e\u003cp class=\"kick\"\u003eWhat you get\u003c\/p\u003e\n\u003ch2\u003eA sleep plan built on your own numbers\u003c\/h2\u003e\n\u003cp\u003eMost 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.\u003c\/p\u003e\n\u003cul class=\"gets\"\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eFourteen days, planned day by day.\u003c\/strong\u003e Five days to measure your nights, your window from day 6, and your first review on day 13.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eYour window, calculated.\u003c\/strong\u003e A calculator turns your diary into a bedtime and a wake time, and never less than 6 hours in bed.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eThe 3 a.m. card.\u003c\/strong\u003e Exactly what to do when you're awake and it isn't coming, so you stop lying there fighting it.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eA quieter mind at night.\u003c\/strong\u003e Worry time, a thought check and practical ways to stop chasing sleep.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eSafety first.\u003c\/strong\u003e A clear check of when to talk to your doctor before you start, and which symptoms need a doctor anyway.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eReal life covered.\u003c\/strong\u003e Weekends, partners, early waking, older adults, night sweats, bad nights and travel.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003e6 printable pages.\u003c\/strong\u003e Sleep diary, window calculator, 3 a.m. card, worry page, weekly review and safety check.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\u003cp\u003e\u003cstrong\u003eSourced.\u003c\/strong\u003e Built on the AASM and European insomnia guidelines and the 2024 reviews of what works in CBT-I, with 12 numbered sources.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\u003csection class=\"blk look\"\u003e\u003cp class=\"kick\"\u003eLook inside\u003c\/p\u003e\n\u003ch2\u003eTools you'll use from the first night\u003c\/h2\u003e\n\u003cdiv class=\"rail\"\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/sleep-reset-14-day-insomnia-pl-page1.jpg\" alt=\"Why you can't sleep when you're exhausted: the two forces behind your sleep.\"\u003e\u003cfigcaption\u003eWhy you can't sleep when you're exhausted: the two forces behind your sleep.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/sleep-reset-14-day-insomnia-pl-page2.jpg\" alt=\"The window calculator: from your diary to your bedtime.\"\u003e\u003cfigcaption\u003eThe window calculator: from your diary to your bedtime.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/sleep-reset-14-day-insomnia-pl-page3.jpg\" alt=\"The 3 a.m. card: what to do instead of lying there.\"\u003e\u003cfigcaption\u003eThe 3 a.m. card: what to do instead of lying there.\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/sleep-reset-14-day-insomnia-pl-page4.jpg\" alt=\"Your 14-day Sleep Reset, day by day.\"\u003e\u003cfigcaption\u003eYour 14-day Sleep Reset, day by day.\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\u003c\/section\u003e\u003csection class=\"blk\"\u003e\u003cp class=\"kick\"\u003eWhat's inside\u003c\/p\u003e\n\u003ch2\u003eTen chapters, a plan for 14 days and 6 printables\u003c\/h2\u003e\n\u003cul class=\"toc\"\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003eStart\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eHow to use this guide and the quick start\u003c\/strong\u003e\u003cspan\u003eThree things to do tonight\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e1\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eWhy you can't sleep when you're exhausted\u003c\/strong\u003e\u003cspan\u003eSleep pressure, your body clock and the loop that keeps you awake in bed\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e2\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eCheck first: is this plan right for you?\u003c\/strong\u003e\u003cspan\u003eWhen to talk to your doctor before you begin\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e3\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eMeasure your nights\u003c\/strong\u003e\u003cspan\u003eA morning diary in two minutes, and your sleep efficiency\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e4\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eLever 1: the Window\u003c\/strong\u003e\u003cspan\u003eSet your sleep window and adjust it weekly\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e5\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eLever 2: the Wire\u003c\/strong\u003e\u003cspan\u003eFive rules and a plan for 3 a.m.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e6\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eLever 3: the Worry\u003c\/strong\u003e\u003cspan\u003eWorry time, the thought check, letting go of trying\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e7\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eThe supporting cast\u003c\/strong\u003e\u003cspan\u003eCaffeine, alcohol, light, naps and the bedroom\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e8\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eHard nights and wobbles\u003c\/strong\u003e\u003cspan\u003eWhat to do when it gets hard\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e9\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eSpecial situations\u003c\/strong\u003e\u003cspan\u003eOlder adults, night sweats, parents, pain and more\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e10\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eQuestions people ask\u003c\/strong\u003e\u003cspan\u003eStraight answers for the first two weeks\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003ePlan\u003c\/span\u003e\u003cdiv\u003e\n\u003cstrong\u003eYour 14-day Sleep Reset\u003c\/strong\u003e\u003cspan\u003eEvery day has a job\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"margin-top:26px\"\u003e6 printables, one page each\u003c\/h3\u003e\n\u003cul class=\"prints\"\u003e\n\u003cli\u003e\n\u003cb\u003e1\u003c\/b\u003eSleep diary, 14 days\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e2\u003c\/b\u003eWindow calculator\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e3\u003c\/b\u003eThe 3 a.m. card\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e4\u003c\/b\u003eWorry page\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e5\u003c\/b\u003eWeekly review\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e6\u003c\/b\u003eSafety check\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\u003csection class=\"blk faq\"\u003e\u003cp class=\"kick\"\u003eQuestions\u003c\/p\u003e\n\u003ch2\u003eBefore you buy\u003c\/h2\u003e\n\u003cdetails\u003e\u003csummary\u003eWhat is CBT-I?\u003c\/summary\u003e\u003cp\u003eCognitive 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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eHow is this different from sleep hygiene tips?\u003c\/summary\u003e\u003cp\u003eSleep 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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eWill I feel worse at first?\u003c\/summary\u003e\u003cp\u003eMany 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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eIs it right for me?\u003c\/summary\u003e\u003cp\u003eIt'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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eDo I have to stop my sleeping pills?\u003c\/summary\u003e\u003cp\u003eNo. 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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eHow much time does it take?\u003c\/summary\u003e\u003cp\u003eAbout 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.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eWhat's included?\u003c\/summary\u003e\u003cp\u003eThe 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).\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eHow is it delivered?\u003c\/summary\u003e\u003cp\u003eInstantly. Straight after checkout your download link appears on screen and arrives by email. Read it on your phone or print it at home.\u003c\/p\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eCan I get a refund?\u003c\/summary\u003e\u003cp\u003eDigital products are non-refundable once downloaded. If your file is faulty, we always replace it.\u003c\/p\u003e\u003c\/details\u003e\u003c\/section\u003e\u003cp class=\"policy\"\u003e\u003cstrong\u003eDownload link on screen and by email as soon as you've paid.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"policy\"\u003eDigital products are non-refundable once downloaded; if a file is faulty, we always replace it.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"VivaNutrition Guides","offers":[{"title":"Default Title","offer_id":62992232743299,"sku":null,"price":6.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0723\/3365\/6364\/files\/vcr-j-0097_sleep-reset_g1_book_3d_teal.jpg?v=1792755076","url":"https:\/\/vivanutrition.shop\/products\/sleep-reset-14-day-insomnia-plan","provider":"VivaNutrition","version":"1.0","type":"link"}