Sleep too little → coffee → scroll → late bed. Break the loop.

Sound familiar?

11:00 p.m.“Just one more video.”
1:10 a.m.Still scrolling.
7:00 a.m.The alarm, and the first coffee already planned.
3:00 p.m.Coffee number three. By evening the cycle starts again.

It's not a lack of discipline. It's a loop, and every loop has a weak link.

The loop behind short nights

1Sleep too little

2Coffee makes up for it

3Self-control runs low by evening

4One more video, late bed

Coffee is still in your system 5–6 hours later. Each day of the course loosens one link or strengthens the base: your bedroom, your schedule, daylight and your natural clock.

Break the loop — $9.99

Day 1 preview

You can start tonight

No equipment, no app, about 10 minutes.

Last coffee of the day at least 6 hours before bed.
Your phone charges outside the bedroom, with a power-down alarm 45–60 minutes before bed.
Decide when your free time ends tonight: “At 10:30 my evening ritual starts.”

That's three of the 14 days. The rest builds on them.

Three more ways in

Day 10

The hour that's finally yours

Staying up “a little longer” for time that's yours has a name: revenge bedtime procrastination. Day 10 moves that time into your day and gives your evening a clear end.

Day 5

Your phone sleeps somewhere else

Screen light tells your brain it's still daytime, and short videos never end. Day 5 gives your phone its own charging spot outside the bedroom.

Day 12

A plan for 3 a.m.

Brief awakenings between sleep cycles are normal. Day 12 gives you five steps: no clock, no phone, 4–6 breathing, up after about 20 minutes, usual wake-up time.

What you get

14 days, one short explanation and one or two small tasks each day
A printable sleep diary that shows what's working
Checklists for your bedroom, your evenings and your basics
A quick-reference guide: naps, sleeping with a partner, night shifts, sleep trackers, when to see a doctor
The English edition: two PDFs (the course and the printable diary), yours to keep

Take a look inside

Instant download after payment. Read on your phone, print the diary.

Made for evenings like these

You plan to be in bed by 11, and it's 1 a.m. again.
Coffee is how the afternoon gets done.
The phone is the last thing you see at night and the first in the morning.
You want small steps, not a total life overhaul.

It's an educational course about habits, not medical treatment.

Start tonight for $9.99

$9.99

One payment · English edition · two PDFs

Get the course — $9.99

Secure checkout by Stripe · Instant download · Receipt by email

Questions

How much time does it take?

About 10 minutes a day for 14 days: a short read, one or two small tasks, two lines in the diary.

What exactly do I get?

Two PDFs: the 14-day course and a printable sleep diary. You download them right after payment and keep them.

Can I read it on my phone?

Yes. The course is made to read on a phone; print the diary if you like paper.

Is this medical advice?

No. It's an educational course about everyday sleep habits. For health questions, talk to a doctor.

Is it a subscription?

No. One payment of $9.99, no recurring charges.

Who handles the payment?

Stripe, our merchant of record, handles payment, taxes and your receipt. We never see your card details.