Transform your nights with this practical companion that helps you build healthy sleep thoughts and routines. Learn three simple but profound skills to fall asleep quickly, maintain sleep, and wake refreshed. Includes assessments, action plans, and step-by-step guidance to become a master sleeper.

Deepen your connection with yourself through guided writing prompts that help release tension and improve sleep. This collection of writing stems and exercises allows you to explore your inner life, process daily experiences, and shift your relationship with sleep in as little as 5-10 minutes each night.

Compare your thoughts to those of someone who sleeps well and confidently counts on quality sleep. As you shift your identity to that of a healthy sleeper through morning, daytime, and bedtime thought patterns, you'll naturally adopt more sleep-supportive mindsets and beliefs.

Monitor your sleep patterns and daily routines that influence them. Track bedtimes, wake times, sleep quality, and the impact of caffeine, alcohol, exercise, and naps for daily reflections and long-term insights. See where you can make small, easy improvements first.

Learn the 4 Fundamentals framework to improve your sleep in the realms of your bedroom environment, your daily lifestyle habits, your mindset, and practicing key sleep skills. Use a visual framework and checklists to assess what needs attention.

Review this checklist to get really clear on where you can start improving your sleep today by identifying your current sleep habits, thoughts, and routines. You'll uncover which small changes will have the biggest impact on your rest so you can choose your easiest steps first steps toward better sleep.