The 14 night sleep reset
One small change a night. Two weeks to better sleep habits.
Over 14 nights, I'll send you 8 short emails, each with one simple thing to try that night. No gadgets. Just the habits I use with elite athletes, made simple.
- 8 short emails across 14 nights
- One small, doable change per night
- Built on sleep science, written in plain English
- Free. Unsubscribe any time
Check your inbox
Night 1 of your sleep reset is on its way. If you can't see it, look in your promotions or spam folder.
What you get, night by night
One short email each evening. One small thing to try that night.
Week 1: Set your rhythm
- Night 1Pick your sleep windowChoose a bed and wake time that sit inside the same 1 hour window each night.
- Night 2Set a bedtime alarmAn alarm about 60 minutes before bed, so your wind-down starts on time.
- Night 3Protect your wake timeIf something has to move, keep your wake time and let bedtime flex. No snooze button.
- Night 4Get morning lightAt least 30 minutes of bright light, ideally outside and on the move, to set your body clock.
- Night 5Build your wind-down30 to 60 minutes before bed. Lights down, pace down.
- Night 6Screens outDevices off and out of the bedroom. And the plan B for nights you can't.
- Night 7Just breatheBox breathing. In for 4, hold for 4, out for 4, hold for 4.
Week 2: Switch off and lock it in
- Night 8Try 4-7-8 breathingIn for 4, hold for 7, out for 8. A simple way to settle before sleep.
- Night 9Clear your head earlierA short journal in the early evening. Process today, plan tomorrow, then let it go.
- Night 10Bed is for sleepKeep work and scrolling out of bed, so your brain links bed with sleep.
- Night 11Alcohol and sleepWhat a nightcap really does to the second half of your night.
- Night 12Start a simple sleep diaryTrack your habits for the next 1 to 2 weeks and spot what helps.
- Night 13Use your tracker wiselyLook at trends, not daily scores. Don't let the data run your night.
- Night 14Lock it inPick the habits you'll keep, and know when it's time to talk to a professional.
Small habits, done every night
Sleep is a habit as much as anything else. Your body runs on rhythm. When your bed and wake times jump around from night to night, it's a bit like living with mild jet lag. The fix isn't a gadget. It's a few simple habits, done consistently.
The reset builds those habits one night at a time. Week 1 sets your rhythm: a regular sleep window, a bedtime alarm, morning light and a proper wind-down. Week 2 helps you switch off and lock it in, with two breathing techniques, a simple evening journal, the truth about alcohol and sleep, and how to use a sleep tracker without letting it run your life.
Each email is short. Each task is small. You don't have to get every night right. Consistency over the two weeks is what counts.
This is a habits course, not medical advice or a diagnosis. If you keep waking up unrefreshed even with good habits, talk to your GP or a sleep professional.
Want a head start? Read A 14 night sleep reset, take the free sleep habits check, or print the pre-sleep routine and use it tonight.