Free guide
Sleep better, starting tonight
16 simple, practical habits for deeper sleep and easier mornings, plus a printable 7-day tracker to help them stick.
- 10 pages, about a 10 minute read
- Easy habits you can start tonight
- Printable 7-day habit tracker
Sleep better, starting tonight
Sixteen simple habits for deeper sleep and easier mornings.
What's inside
Six short sections, one better night
Set your rhythm
The two habits that matter most for setting your body clock.
Your day
How caffeine, alcohol and movement shape your night.
Your bedroom
Simple changes for a cooler, darker, quieter room.
Wind-down routine
A step-by-step hour before bed, plus a trick for a busy mind.
When sleep won't come
What to do instead of lying awake watching the clock.
Wake up well
Better mornings that make the next night easier too.
Bonus
A 7-day tracker to make it stick
Reading about habits is easy. Keeping them is the hard part. Print the tracker, tick off each habit for a week and see which ones help you most.
Questions
Good to know
Is it really free?
Yes. Just enter your email and we'll send it straight to your inbox.
How do I get the guide?
After you sign up, we email you a download link. It's a PDF you can read on your phone or print at home.
Will you spam me?
No. We send the occasional sleep tip and offer, and you can unsubscribe with one click.
Is this medical advice?
No. The guide covers general healthy sleep habits. If you have ongoing trouble sleeping, talk to your GP.