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The Sleep Protocol cover
Vol. 05 · Protocol

Fix your sleep without apps, pills, or wearables.

A printable field guide for adults whose brain won't switch off — the environment, the schedule, the wind-down, and the troubleshooting script.

★★★★★ 4.9/5 from 11 early readers
€17 €34Save 50%

One-time payment. Lifetime access.

Get the protocol — €17 →

7-day refund. No questions.

Read a free chapter (PDF) →

What you get

  • The book — a 30-page printable field guide
  • The wind-down — a 90-minute pre-sleep schedule
  • The environment audit checklist
  • The 3am script for when you wake at night
  • The troubleshooting flowchart
  • Free first chapter — read before you buy
  • Lifetime access. Free updates.
Who this is for

Adults who used to sleep fine and don't anymore. People whose brain won't switch off at night and who don't want to pay for one more wearable or app.

Who this is NOT for

Anyone with a diagnosed sleep disorder or in need of clinical care. See a sleep specialist.

Inside

Table of contents.

Nine chapters. Designed to be read in order, then re-opened weekly.

  1. 01 Why your sleep stopped working
  2. 02 The environment audit
  3. 03 The 90-minute wind-down
  4. 04 The 3am script
  5. 05 What to do when it doesn't work
Why this works

Built around a feedback loop, not a vibe.

01

It writes itself in.

Ten minutes a day, split between a 7-minute morning ritual and a 2-minute evening check. Fits before coffee.

02

It evolves weekly.

Same four pillars, sharpened each week: noticing in week 1, rewriting stories in week 2, acting from identity in week 3, compounding in week 4.

03

It's print-ready.

30 daily pages designed to be printed, filled by hand, and reviewed at the end of each week. The system works without an app.

04

It has a backup plan.

Chapter 7 — "What to do when nothing happens" — gives you a diagnostic and a 14-day reset if the practice stalls. Most journals leave you alone here.

From people using it

Buyers don't owe us nice words. We picked the honest ones.

★★★★★
I'd tried everything that costs money. The 3am script was the thing that worked. It feels rude how simple it is.
M Marta F. Designer, Barcelona
The deal

Seven days. No questions. No friction.

If after seven days the journal hasn't helped you, write one email and we'll refund you in full. We don't ask why. We're not trying to make a sale you regret.

7 days
Refund window · No questions asked
Forever
Lifetime updates · Buy once
Questions

Before you buy.

Will I have to give up my phone?
No. The protocol works with realistic constraints. There's a chapter on phone use, but the answer isn't 'no phone' — it's a specific bedside rule.
Do I need to buy a sleep tracker?
No. The protocol is deliberately tool-free. You'll know it's working when you stop checking the tracker.
Is this CBT-I?
It draws from CBT-I (the standard non-drug intervention for insomnia) but is shorter and more practical. If your insomnia is severe, see a clinician.
Will it work for shift workers?
Most of it, yes. Chapter 4 has a specific section for irregular schedules.

Get the protocol

€17 · One-time payment. Lifetime access. · 7-day refund. No questions.

Buy now →

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