Tonight, Start Here
How sleep works in plain terms, the four things that shape it, and one change you can make in the next hour. No programme to sign up to.
Where should we send your free copy?
Enter your details below to get instant digital access delivered directly to your inbox.
You have read the advice. There is a lot of it, and it does not agree with itself.
Cooler room. Earlier dinner. No screens. Magnesium. A different pillow. Most of it is reasonable on its own, and all of it at once is a project rather than a night. This guide does the opposite: it narrows the whole subject down to four things, and then to one you can try tonight.
Four signals, not fifty tips
Almost every piece of sleep advice you have met belongs to one of four groups. Seeing which group a tip belongs to is what turns a pile of advice into a decision.
-
TIME
When you sleep and wake, and how much that moves
-
CALM
Whether the day feels finished by bedtime
-
ENVIRONMENT
Light, noise, temperature and comfort
-
FUEL
Caffeine, alcohol, and when you last ate
What's Inside
How sleep works, in a few plain pages
The four Sleep Signals: Time, Calm, Environment and Fuel
A short self-check that points at your likely starting area
The Tonight Card: one change, written down
A next-morning check-in, so you find out whether it did anything
Where to go next — with no obligation to buy anything
You'll Get
-
One change, not twenty
The whole guide funnels to a single change you make tonight.
-
A self-check that points somewhere
Two minutes, and you know which area to start with.
-
Nothing to buy
The guide is free and so is the change it recommends.
The three-night noticing card
Not an experiment, and not proof of anything. Three nights of writing down what actually happened, so your next decision is based on notes rather than on how last night felt this morning.
-
Night 1
Make your one change. Write four lines about how the night went.
-
Night 2
Same change, same four lines. One night is an anecdote; two is the beginning of a shape.
-
Night 3
Same again, then read all three back. That reading is the point of the card.
You do not need a new routine tonight. You need one change and three nights of paying attention.
Free, delivered straight away, and yours to keep whether or not you ever buy anything.