The Deep Sleep Blueprint
The Deep Sleep
Blueprint
What actually governs when you fall asleep and how deeply you stay there, and the changes that move it. Written by us, free to download.
Six sections, one job
Get you sleeping better without a shopping list of gadgets. Most of what's in here costs nothing.
How sleep works
The two systems that decide when you get tired, and why most sleep problems are a timing problem rather than a willpower problem.
Build the foundation
Light, rhythm, temperature and naps. The four inputs that do most of the work.
What you eat
The nutrients your sleep chemistry is built from, when to stop the caffeine, and what alcohol actually does after you fall asleep.
Your evening
Screens, background sound, breathing patterns and the bedroom itself.
Track it
A printable fourteen-night tracker and an evening routine checklist, so you can tell what is actually working.
Supplements
An honest look at where a supplement helps, where it doesn't, and how to read a label.
Written to be used,
not skimmed
Most sleep advice is either too vague to act on or too extreme to keep up.
Mechanism first
Every recommendation explains what it does to your body, so you can judge whether it applies to you.
Specific, not motivational
Cut caffeine eight hours before bed. Keep the room at 16 to 19 degrees. Numbers you can act on tonight.
Honest about the evidence
Where a study is small, we say so. Where a supplement is the wrong answer, we say that too.
Printable worksheets
A sleep tracker and an evening routine checklist you can put on the fridge.
Send it to my inbox
Thirty-two pages. Arrives in about a minute.