Free guides

The shortest useful starting point. How sleep works in plain terms, the four things that shape it, and one change you can make in the next hour — free, no purchase needed.

A fifteen-minute wind-down sequence in three five-minute parts: close the day, lower stimulation, prepare for rest. Includes a shorter version for evenings that end too late.

A ten-minute audit of the room you sleep in — light, noise, temperature and comfort — to find the one thing worth fixing first. Most of what it finds costs nothing.

Why the fix for a bad night often belongs in the morning. A simple daylight-and-wake-time routine, including the smallest version that still works on a dark, rushed morning.