Sleep Better in 21 Days
A simple nightly program to fall asleep faster, stay asleep and wake up rested — without pills.
$19.90 one-time · PDF e-book · 29 pages · instant download
Twenty-one nights, one short chapter each — the methods with the best evidence, not the folklore
A third of adults sleep badly and most have tried the obvious things. Sleep responds to systems, not gestures, and the systems take about three weeks to reset. This book is those three weeks: CBT for insomnia (which outperforms sleeping pills in long-term studies), light and timing, caffeine and alcohol, temperature, sleep restriction, worry time and the 3 a.m. protocol.
Week 1 · Reset the clock
The fixed wake time, morning light, caffeine's half-life, alcohol the false friend, cool-dark-quiet, the bed is for sleep, the log.
Week 2 · Rebuild sleep pressure
Sleep restriction, the wind-down hour, worry time, the phone problem solved, naps, exercise timing, widening the window.
Week 3 · Quiet the mind
The 3 a.m. protocol, paradoxical intention, breathing and the body scan, food and water, weekend rules, pills and supplements honestly, the five to keep.
How it is written
Every night: the idea (why it works), tonight's step (one change, ten minutes or less) and the line for 3 a.m. A one-page sleep log and the 3 a.m. card at the back.
Who this is for
Anyone who lies awake, wakes at 3, or wakes unrested — and would rather fix the system than take a pill. General information, not medical advice; snoring with breathing pauses or severe daytime sleepiness need a doctor.
About the author
Meir Gilady is an Israeli entrepreneur and independent thinker based in Holon. Alongside a career in commercial real estate he builds software under the AILAMA name — including AILAMA Mind and ToolVerse — and writes about physics, technology and everyday wellbeing on Medium.
Questions
Which format? A PDF laid out for 6×9 in — reads well on a phone, tablet, laptop or printed. Refunds? Full refund within 30 days — reply to your Gumroad receipt.