Free guide · Fourteen nights, one habit at a time
The Sleep Reset
Fall asleep faster, wake less and stop the 3am stare at the ceiling.
A practical two-week plan built on the handful of changes that actually make a difference to your sleep. No apps, no gadgets and no supplements needed. Just simple steps you can start tonight.
- The four habits that control most of your sleep quality
- A simple 90 minute wind-down routine for every night
- Clear do's and don'ts for light, food, drink and training
- A two-week tracker so you can see what is working
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What is inside
Small changes, done every night
You do not need to fix everything at once. The guide walks you through one habit at a time, so by the end of two weeks you have a routine that sticks.
The four big levers
Wake time, morning light, a caffeine curfew and a cool, dark room. Get these right and most of the rest looks after itself.
The wind-down timeline
A step by step evening routine you can fit around your own bedtime, plus a shorter version for busy weeks.
Practical tips
What to do and what to avoid with light, timing, food, drink and training, in plain language.
Your two-week tracker
Log each night and judge the plan after fourteen nights, not after one bad night.
Want more help with your sleep?
Sean runs sleep workshops for schools and workplaces, and free sleep clinics for families in Halton. Get in touch to find out what fits you.