One small change each night for seven nights — a practical reset for falling asleep faster, quieting the 3am wake-ups, and waking up with energy that lasts.
No 47-step morning routines. Each chapter is one evidence-informed habit, the reason it works, and a three-line action plan you can do tonight.
The one decision that resets your body clock — and why it starts in the morning, not at bedtime.
Morning light and evening dimness — the strongest sleep signal your body has, flipped in your favor.
Why 3pm coffee is still in your system at midnight, and what to do about the afternoon slump instead.
Cool, dark, quiet: the bedroom audit that takes ten minutes and pays off every night after.
A dead-simple wind-down routine — and the single highest-leverage move involving your phone.
Exactly what to do when you wake at 3am, borrowed from the clinical gold standard for insomnia.
Meal timing, hydration, and the honest story on magnesium — food sources, forms, and cautions.
The whole system on a single page — print it, stick it on the fridge, keep the reset going.
Join the Sleep Fix Drop list and get The Sleep Reset instantly — plus short, practical follow-ups (including our no-hype magnesium buyer's guide).