5-week introduction · evidence-based CBT-I
A free introduction to the science of sleep
and the techniques that actually work.
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5 lessons · free
How sleep actually works
The two systems that drive sleep — circadian rhythm and sleep pressure — and why understanding them changes everything about insomnia.
Your sleep environment
Temperature, light, sound, and the one mistake nearly everyone makes with their bedroom that actively maintains insomnia.
Alcohol, caffeine & what to track
Why the nightcap backfires, the 1–2pm caffeine rule, and how to start measuring your sleep so treatment actually works.
Exercise, light & your body clock
The single morning habit that anchors your circadian rhythm — and why outdoor light outperforms every sleep supplement.
Why your brain worries at night
The worry window technique, a wind-down protocol, and what to do when you can't fall back asleep — the correct response.
Full course
The free introduction covers the foundations.
The full 6-module course adds sleep restriction therapy, stimulus control, cognitive restructuring, and ACT — the techniques that produce lasting change.
The evidence
"I'd tried everything — melatonin, sleep hygiene, meditation apps. This explained why I wasn't sleeping and actually fixed it."
"The caffeine timing alone changed my nights within a week. I had no idea a 3pm coffee was still active at 9pm."
"Finally something that doesn't just tell you to avoid screens. Real science, real techniques, real results."
"After years of poor sleep I was sceptical. By week three I was sleeping through the night for the first time in years."