Protocol 01
Most people don't have a sleep problem. They have an evening problem.
The problem
You lie down exhausted and the mind clocks on. Or you fall asleep fine and snap awake at 3am, heart a little fast, phone already in your hand.
The close
A 7-night wind-down that treats sleep as a sequence, not a personality trait. Light, caffeine, temperature, and a closing ritual that actually holds.
Voice and moving picture on every lesson. Two lessons free.
Sleep · Voice + film
The 10pm second wind
The 10pm second wind0:00 / 0:00
Spoken lesson 1 · 4 min
That sudden aliveness at night is not a character flaw. Core body temperature, delayed melatonin, and a day with too little morning light often stack into a 'second day'. We start by naming the stack so you stop arguing with it.
Sleep pressure (adenosine) builds while you are awake. Your body clock (circadian rhythm) decides when that pressure is allowed to win. Scrolling, late caffeine, and bright rooms delay the clock — so pressure never gets a clean landing.
Morning outdoor light tells the clock the day has started. Evening overhead LEDs and phones tell it the day is still going. Dim the house 90 minutes before bed and melatonin can rise on time.
If you regularly lie awake, worry, or scroll in bed, the brain learns that bed is a workspace. Stimulus control — get up after about 20 wakeful minutes — is a core move in CBT-I, the clinical gold standard for insomnia.
Check them off as you install them.
Same get-up time, seven days, within 30 minutes. This is the anchor. Bedtime can float; wake time should not.
Step outside. Cloudy still counts. This timestamps the clock so melatonin can rise ~16 hours later.
The rest of the sequence opens on a 3-night trial, or €19 once.
The rest of the sequence opens on a 3-night trial, or €19 once.
The rest of the sequence opens on a 3-night trial, or €19 once.
The rest of the sequence opens on a 3-night trial, or €19 once.
Downshift
Two inhales through the nose, one long exhale through the mouth. Six rounds. This is a circuit, not a mood.
Six rounds, about a minute
Tonight's math
A useful rule: last cup about 10 hours before the time you want to be asleep. Half-life is long. The 4pm cortado is a loan.
12:30
Last caffeine. Earlier is kinder.
Share this leak
A still you can save. 9pm on the calendar. The rest of the sequence is €19 once — or three free nights first.
This is my leak
My leak is
Most people don't have a sleep problem. They have an evening problem.
Tonight: Dim the house. Phone charging outside the room. Same wake time tomorrow.
Mind won't come down
You cannot think your way out of a body that is still on duty.
5 minutes · 5 voiced lessons
Wake stiff, sore, or numb
How you lie down is a recovery tool, not a personality.
2 minutes · 6 voiced lessons
Afternoon crash, morning fog
Tired is often a timing problem wearing a coffee costume.
14 days · 5 voiced lessons
The free lessons are the argument. €19 once is the sequence that holds when the week gets ugly.