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Free printable guide

The 7-Night Sleep Reset

One small change a night for a week, plus a 2-minute checklist for reading any sleep supplement label before you spend a dollar.

4-page PDF · Edited by Jeremiah Forsythe · October 2026

Cover of The 7-Night Sleep Reset PDF

What's inside the 7 nights

  1. Pick one wake-up timeChoose a wake time you can keep all 7 days, weekends included.
  2. Morning light, evening dimGet outside daylight within an hour of waking, even 10 minutes.
  3. Caffeine cutoffCaffeine can linger for hours. Stop it at least 8 hours before bed.
  4. Cool, dark, quiet roomAim for a cool room, block light with curtains or a mask, and use a fan or earplugs for noise.
  5. The 30-minute wind-downPhone out of the bedroom or face down across the room.
  6. Alcohol and late mealsTry no alcohol tonight and finish dinner 2–3 hours before bed.
  7. If you can't sleep, get upIf you've been awake about 20 minutes, get up, go somewhere dim and do something boring until you feel sleepy, then return.

Plus: the 2-minute supplement label checklist

…and 4 more in the PDF, plus the signs that point to a sleep test instead of DIY.

Get the free PDF

This guide is general education, not medical advice. If someone has seen you stop breathing in your sleep or you're very sleepy during the day, read our home sleep test guide or talk to a doctor.