You've already fixed the room, the screens and the caffeine.

If you're here, you've probably already tried

• Blackout blinds, a colder room, a white-noise machine
• No screens after nine
• Cutting caffeine after midday, then cutting it entirely
• Melatonin, magnesium, valerian, and whatever was next on the list
• Going to bed earlier to make up for the sleep you're missing
• Lying still with your eyes closed, trying harder

None of it worked, and being told to try it again by someone who sleeps fine is its own kind of exhausting.

Here's the uncomfortable part: two of those are actively making it worse.

Chronic insomnia is held in place by two things

Sleep hygiene advice addresses neither of them. That's why it hasn't worked — not because you did it wrong.

Your bed has stopped meaning sleep

After months or years of lying awake in it — frustrated, calculating how much sleep you can still get — your brain has learned that bed is where you're alert and anxious. The bed itself has become a cue for wakefulness. Every additional hour spent lying awake in it teaches that lesson again.

You're spending too long in bed, not too little

Going to bed at 9:30 and lying there until 7 means nine and a half hours in bed for maybe five and a half hours of sleep. That fragments what sleep you get and deepens the association above. The instinct to catch up by allowing more time is the thing keeping you stuck.

The protocol in this workbook attacks both directly. It's uncomfortable for the first week or two and gets markedly easier after. That isn't a side effect — it's the mechanism.

What you get

43 pages, A4, print or fill on screen. Each week's instructions sit directly against that week's trackers — so the rules are two pages away at 7am, not in a section you read once.

Week	What you do
Week 1	Baseline. Track only, change nothing. You can't set the window off a guess — this is where most self-directed attempts fail.
Week 2	Set your sleep window and start the bed rule. The hard week, and the one that does most of the work.
Week 3	Adjust the window on your own numbers. Tools for the 3am spiral and the racing mind.
Week 4	Extend, stabilise, and build the relapse plan you'll need six months from now.

The nightly tracker

Twenty-eight of these. Nine fields, two minutes, filled in over coffee — not at 3am.

The weekly recalculation sheets

This is the part free CBT-I material almost always leaves out. Most guides explain the technique, then leave you to guess how to adjust week to week. Each of the four summary sheets takes your seven nights, gets you to one number, and tells you exactly what to do with it — extend by fifteen minutes, hold, or trim. That single rule is what makes the protocol finishable.

The maintenance plan

Insomnia comes back after illness, travel, or a bad stretch at work. The three-night rule at the back is how you catch it in a week instead of starting over in a month.

Who this isn't for

Worth being direct, because a refund helps neither of us.

This also isn't for you if you want something passive. There's no audio track to fall asleep to and no supplement to take. You fill in a page every morning for four weeks, and week two is genuinely hard.

And it isn't treatment. It's a structured education product built on published behavioural technique. If four weeks of consistent effort changes nothing, the workbook's last page tells you to take your trackers to a doctor — and that data will make the appointment far more useful than showing up empty-handed.

Before you buy

Isn't this information free online?

The technique is, yes — and the workbook says so plainly. What isn't free is a completable structure: the exact window calculation, twenty-eight trackers, and the weekly adjustment rule in the place you need it. People don't fail at CBT-I because they can't find it. They fail because self-directing it across four weeks is fiddly and week two is unpleasant. That's what you're paying $27 to solve.

Why not use one of the clinical apps instead?

If a clinically validated programme is available to you and you'll use it, use it — some are excellent and cost around £45. This is a cheaper, paper-based alternative for people who'd rather not subscribe to an app, want something they can print, and will actually do the work themselves.

How long before I notice anything?

Most people find they're falling asleep faster around nights five to seven — during the hard week, not after it. Nights one to three usually feel worse, and days three to five are the low point for daytime tiredness. The workbook tells you this upfront so you don't quit two days before it turns.

I've had insomnia for years. Is four weeks realistic?

Four weeks is enough to change the pattern, not to guarantee you never have another bad night. Good sleepers have bad nights too. What the protocol aims at is falling asleep in fifteen or twenty minutes rather than an hour, dropping back off when you wake, and not dreading bedtime — plus a plan for when it slips.

Can I see it before paying?

Yes. Week 1 — the instructions and a full tracker page — is free. It's genuinely useful on its own: even if you never buy the rest, seven nights of baseline data is worth having.

Four weeks from tonight

You'll either have changed the pattern, or you'll have four weeks of nightly data and a clear reason to take it to a doctor. Both are better than another year of the room being dark enough and nothing else changing.