Rested. — The 4-Week Sleep Reset Guide

Fall asleep easier. Wake up less. Feel like yourself again.

Lying awake replaying the day? Waking at 3 a.m. for no reason? Dragging through every afternoon? Your sleep runs on a body clock and a handful of habits, and both can be retrained. Rested. is a printable 20-page guide built on the same core habits sleep clinicians use, turned into a simple 4-week plan.

Inside you'll get:

• The 4 Anchors Method: fixed wake time, light at the right time, a 60-minute wind-down, and "bed is for sleep," one page each with exact steps
• A 10-question sleep self-check to find where your sleep is slipping
• Caffeine, alcohol, food and exercise timing rules
• 4 tools for quieting a racing mind at bedtime
• Bedroom checklist for a cool, dark, quiet sleep space
• A week-by-week 28-day plan, one new habit at a time
• Printable weekly sleep diary
• Troubleshooting for 3 a.m. wake-ups, shift work, travel and more
• When to see a doctor, plus trusted sources

Format: Instant PDF download, 20 pages, US Letter. Print it or use it on any device.

Not sure this is the right one? Take the 30-second quiz, or start with the free Starter Kit.

This guide is general educational information, not medical advice. Talk to your doctor about ongoing sleep problems or before changing any medication.