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Path
Sleep restart
14 days, one small step a day
Not sleep theory — practice. Fourteen days, each with one concrete step that builds on the ones before it. By the end you have not "knowledge", but a new habit and real data about what works for you.
· 14 days· 14 lessons· intensity: gentle
Modules
Phase 1 — Foundations
45 minDays 1-7: one step per evening
- 1→
Day 1 — Where you are now
· 8 minA baseline, no changes yet
- 2→
Day 2 — A fixed wake-up time
· 6 minThe anchor for the whole rhythm
- 3→
Day 3 — The caffeine cut-off
· 6 minLast coffee before midday
- 4→
Day 4 — The phone out of the bedroom
· 6 minCutting off the strongest saboteur
- 5→
Day 5 — The 60 minutes before sleep
· 8 minSleep starts before bed
- 6→
Day 6 — The bedroom as a signal
· 7 minDark, cool, quiet
- 7→
Day 7 — Reviewing the first week
· 7 minWhat you can feel already
Phase 2 — Building on it
42 minDays 8-13: widening and fine-tuning
- 1→
Day 8 — Which kind of rest you're missing
· 9 minIt isn't always sleep
- 2→
Day 9 — Daylight in the morning
· 6 minIt sets up your evening
- 3→
Day 10 — Movement for sleep
· 6 minBut not in the evening
- 4→
Day 11 — Anxiety at bedtime
· 8 minWhen the mind starts up the moment you lie down
- 5→
Day 12 — When sleep won't come
· 7 minThe sleep paradox
- 6→
Day 13 — Fine-tuning
· 7 minWhat is still getting in the way