Sleep

The Sleep Hygiene Reset (30-Day Protocol)

Thirty days of one action per day. A 3am-wake playbook that actually works at 3am. Phone boundary scripts that hold when willpower does not. Built from CBT-I, the first-line behavioral treatment for insomnia.

$29  Launch Price, 41% OFF

30-Day Money-Back Guarantee • Secure Stripe Checkout • Instant Download

Join 110+ people running the 30-day reset

30
Days, one action each
7
Tiers on the wind-down ladder
3am
Dedicated wake playbook
$0
Apps or wearables needed

What's Inside

Everything in the protocol

How It Works

The 4-week arc

Week 1

Anchor the morning

Fix the wake time. Add the two-minute morning anchor. Nothing else changes yet. This is the week that resets the circadian clock.

Week 2

Build the wind-down

Start at tier 1 of the ladder. Caffeine cutoff calculated and enforced. Phone boundary level picked and scripted.

Week 3

Work the 3am playbook

If you wake, you run the playbook. If you do not wake, you sleep. Either way, the protocol has an answer.

Week 4

Review and lock

Log review. Pick the three habits worth keeping. Retire the rest. You leave with a short list that fits your life, not a 47-step routine.

Who It's For

This is for you if...

✓

You are tired but wired at bedtime, and the phone is the only thing that feels like rest.

✓

You wake up at 3am most nights and spiral until the alarm.

✓

You have tried sleep tracker apps and they made you more anxious, not less.

✓

You want a paper protocol with one action per day instead of a 47-item bedtime routine.

FAQ

Common questions

A sleep hygiene reset is a 30-day rebuild of the cues and habits that regulate your sleep drive and circadian clock. It covers light exposure, caffeine timing, wind-down routines, bedroom environment, and what to do when you wake up at 3am. The protocol is built from CBT-I principles (the first-line behavioral treatment for insomnia) translated into a day-by-day calendar.
Yes. Middle-of-the-night waking is covered in the dedicated 3am-wake playbook. It walks through the 15-minute rule, the thought-download worksheet, and what to do with your phone and body when your brain wakes you at 3:17am for no reason. The playbook distinguishes stress-driven waking from circadian-driven waking, because the fix is different for each.
No. This is behavioral, not medical. It is designed to work alongside whatever your doctor has prescribed. Many people find that after 30 days of the protocol they ask their doctor about reducing medication, but that decision belongs to you and your clinician. Do not stop sleep medication without medical guidance.
The phone is usually the biggest lever. The protocol includes a phone boundary script pack: exact wording for a partner, a nightly dock routine, three realistic buffer options (bedroom-free, charging-room-only, grayscale-only), and a scripted response to the urge to check. You choose the boundary level that fits your life and the script holds when willpower does not.
A sleep tracker describes your sleep. This reset changes it. Trackers can actually worsen insomnia by turning sleep into a performance metric (orthosomnia is a recognized pattern). The reset is a paper protocol with daily actions and a simple log. You do not need a wearable to run it.
Yes. The Sleep Hygiene Reset is the sleep extension of the Mental Wellness Pack bundle. Anxiety, nervous-system dysregulation, and poor sleep run as a loop; the pack fixes the upstream pieces and this protocol fixes the downstream one. If you already own the pack, this protocol slots in as the dedicated sleep module.
A 30-day printable calendar with one action per day, the 3am-wake playbook, a phone boundary script pack, a wind-down ladder (7 tiers from 90 minutes out to lights-off), a light exposure cheat sheet, a caffeine cutoff calculator, a two-minute morning anchor, a sleep log, and a troubleshooting flowchart for the five most common stuck points.
30-day money-back guarantee. Email us within 30 days of purchase and we refund you. No questions, no forms.

Stop losing the third of your life you are supposed to be asleep.

A paper protocol you run for 30 days. One action per day. A 3am playbook that works at 3am.

30-day money-back guarantee. No questions asked.

Direct PDF: /downloads/sleep-hygiene-reset.pdf

Pair it with

Nervous System Regulation Workbook. The wind-down works faster when the upstream dysregulation is handled.

Free: Revenge Bedtime Interrupt Card. The one-page companion that kills the 11pm scroll.

Extends the Mental Wellness Pack bundle as the dedicated sleep module.

Related Articles