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“I am exhausted all evening, wide awake at eleven, and then I wake at three with my mind already running.”

30-Day Deep Sleep and Circadian Reset

A 30-day evening routine you can actually keep: one short page a night on light, timing and wind-down habits, with ten guided audio tracks for the evening and for the middle of the night.

$14.99

One payment. Instant download. Yours to keep.

After checkout you get a reader code and download links on screen and by email. Not what you needed? Ask for a full refund within 14 days. Terms Educational content about evening habits and routines, not medical advice. It does not diagnose, treat or cure any condition. If you are always sleepy or have a concern about your sleep, talk with a doctor.

Most sleep advice is a list of rules you read once and forget. This reset turns the habits that public health guidance keeps repeating into one small practice a night: lower the lights in the last hour, keep a steady wake time, find your caffeine cutoff, close the day's open loops on paper and build a calm plan for when you wake at three.

Each day gives you a short idea, one thing to try tonight, two questions to answer in writing and a thirty second evening log. After four weeks you have a routine you wrote yourself and a record of what actually changed your nights.

Ten guided tracks come with it in your reader library: six to slow the evening down and four for when you wake in the night. Play them on your phone with the screen dimmed, or save the files and keep them.

This is for you if

  • Your evenings run late and your nights start too slowly
  • You wake in the small hours and your mind starts planning
  • You want a simple routine you can follow on paper, away from the screen

What is included

Printable files

  • Workbook, US LetterPDF, 44 pages, 6.6 MB
  • Workbook, A4PDF, 44 pages, 6.6 MB

Guided audio in your reader library

  1. 1.1. Arriving in the Evening4:36
  2. 2.2. Closing the Day's Open Tabs4:58
  3. 3.3. Lights Low, Shoulders Down5:21
  4. 4.4. The Long Exhale4:22
  5. 5.5. A Walk Through a Quiet House4:36
  6. 6.6. Counting Down the Evening4:28
  7. 7.7. Three AM Reset: Back to the Pillow4:10
  8. 8.8. Three AM Reset: When the Mind Starts Planning4:34
  9. 9.9. Three AM Reset: Cooling Down3:43
  10. 10.10. Three AM Reset: The Quiet Room4:03

How you get it

  1. 1. Pay through secure checkout. No account needed.
  2. 2. Your reader code and download links appear right away and arrive by email.
  3. 3. Open the reader library with your code to download the files and listen to the audio.