Sleep awareness · Rest and recovery
Better nights start in the morning.
Most sleep advice starts at bedtime. Yours started when you woke up. Take the free 2-minute sleep check to find the part of your day that is costing you sleep plus three things to try tonight.
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The 2-minute sleep check
Ten statements. Five parts of your day.
Answer for a normal week, not your best one. Based on the five areas of the Sleep Hygiene Audit in The Sleep Blueprint.
When tired does not mean sleepy
Exhausted all day. Wide awake when the lights go out.
Your nights are shaped by the light, movement, stress and timing that came before them.
Changing ten things at once makes it impossible to know what helped.
A clear starting point, two weeks to settle, then the next. That is the whole method.
The Sleep Blueprint
Six connected parts. One 24-hour system.
The guide walks through your day in the order you live it.
- 01
The Morning Foundation
The first 60 seconds, morning light and a rhythm that supports the night ahead.
- 02
The Daytime Decisions
How caffeine, movement, naps and daily timing shape your ability to rest.
- 03
The Evening Wind-Down
A runway into sleep: gentle movement, muscle relaxation and a worry hour.
- 04
Falling Asleep
Cognitive shuffling, breathwork and body-based tools for when your mind will not switch off.
- 05
Your Sleep Environment
Simple changes to light, temperature, food, sound and a shared bed.
- 06
Special Situations
Guidance for shift workers, menopause, older adults, couples and neurodivergent sleepers.
Sleep notes from Instagram
Small changes, with the source on every one.
Tap a note to read it in full.
The complete system
Better sleep starts before bedtime.
- 31-page digital Sleep Blueprint
- Six-part 24-hour framework
- 10-minute Sleep Hygiene Audit
- 7-Day Sleep Tracker
- Instant digital access
$34 $17 50% off
Secure checkout by Whop. Digital product. All purchases are final and non-refundable.
Questions
Everything you need to know
Is this a physical book?
No. The Sleep Blueprint is a 31-page digital guide you can read on your phone, tablet or computer, with instant access after checkout.
How quickly will I notice a difference?
Many people notice something within the first week of one change, like morning light or an earlier coffee. The guide asks you to give each change two weeks before adding the next.
Do I need to follow everything at once?
No. Use the 10-minute audit, pick one starting point and build from there. Changing everything at once is the most common reason routines do not stick.
Do I need supplements, gadgets or a sleep tracker?
No. Everything in the guide works with what you already have. The 7-day tracker is a printable page, not an app.
Is this a treatment for insomnia or a sleep disorder?
No. It is educational. If you have long-term insomnia, loud snoring with gasping or you fall asleep during the day without meaning to, speak to a doctor.
Can I get a refund?
It is a digital product, so all purchases are final and non-refundable, as stated at checkout.