Who it's for
You (or the person next to you) snore most nights, a doctor hasn't flagged anything serious, and you'd rather try the cheap, sensible things properly before buying a mouthpiece, pillow or program. If you just want to know where to start, the plan tells you which weeks matter most for your type of snoring.
How the 30 nights work
- Night 0: safety checkRed flags that mean "get a sleep test first", a plain-language risk checklist, and how home sleep tests work.
- Find your snoring typeA quick self-check (position, nose, mouth, tongue and throat) that tells you which weeks to lean on.
- Week 1: position and habitsSide-sleeping tricks, head elevation, and alcohol and meal timing.
- Week 2: your noseSafe saline rinsing and a fair two-week test of nasal strips.
- Week 3: mouth and throat routine13 exercises with doses, adapted from a published research protocol, plus a cut-out card for the mirror.
- Week 4: review and next stepsRead your tracker, decide what to keep, and know when a mouthpiece or a doctor visit makes sense.
A look inside
Also included
- 30-night tracker
- Partner check-in sheet
- When-to-see-a-doctor page
- Study references
Try it properly for 30 nights
$19, about the price of one box of nasal strips. Instant download, printable, no subscription.
FAQ
Is this a medical treatment?
No. It is a general education guide. It starts with a safety check for signs of sleep apnea and tells you when to see a doctor instead of trying things at home.
How do I get it?
Checkout runs through Beacons. You can pay by card, PayPal, Venmo or Pay Later, and the PDF downloads right after purchase.
Does it push products?
No. The PDF has no affiliate links. Most of the plan uses free changes: sleep position, habits, nose care and a daily exercise routine.
Can I print it?
Yes. It is designed to print on letter paper, including a 30-night tracker, a partner check-in sheet and a cut-out exercise card.
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.