Meditation & Breathwork · Volume 31
The Sleep Reset
A 21-day programme for better sleep
The 21-Night Sleep Fix
Signature edition
- A 21-day programme for better sleep
- Techniques used in CBT for insomnia
- Wake up genuinely refreshed
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About this book
Sleep is the most powerful performance enhancer, recovery tool and mood stabiliser available — and it's free. Yet millions of people lie awake at night, scroll until 1 a.m., or wake exhausted.
This book is a structured 21-day programme based on the principles of cognitive behavioural therapy for insomnia (CBT-I) and sleep science: fixing your body clock, building wind-down routines, using the bed only for sleep, managing a racing mind, and optimising light, caffeine, exercise and your bedroom. It includes daily tasks, a sleep diary, and guidance for shift workers, parents and athletes.
Three weeks to reset your nights.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 20 chapters
- 01Why Sleep Matters
- 02How Sleep Works
- 03Assessing Your Sleep
- 04The Sleep Diary
- 05The Programme at a Glance
- 06Week 1 — Foundations
- 07Week 2 — Retraining the Bed
- 08Week 3 — Fine-Tuning
- 09Special Situations
- 10Chronotypes
- 11The Napping Guide
- 12Jet Lag
- 13Sleep for the Whole Family
- 14Sleep Trackers
- 15Sleep Aids
- 16Common Myths
- 17Stories of Reset
- 18Your 21-Day Sleep Diary
- 19Questions People Ask
- 20Glossary
Read the introduction
Chapter 1
Why Sleep Matters
You can't out-train, out-diet or out-supplement bad sleep.
How much is enough?
Most adults need 7–9 hours. Teenagers need more (8–10). Some people function well on slightly less or more, but very few truly thrive on under 6.
How Sleep Works
Sleep is regulated by two main processes:
Process S — sleep pressure
The longer you're awake, the more adenosine builds up in the brain, increasing sleep pressure. Sleep clears it. Caffeine blocks adenosine receptors, masking sleepiness.
Process C — the circadian rhythm
Your internal ~24-hour clock, set mainly by light, controls when you feel alert and sleepy. Melatonin rises in the evening as light fades.
When sleep pressure is high and your circadian rhythm signals night, you fall asleep easily. Problems arise when these systems are misaligned — late-night screens, irregular schedules, long naps or late caffeine.
Sleep stages
A night includes about 4–6 cycles of roughly 90 minutes. Deep sleep dominates early in the night; REM increases towards morning.
The book continues for 57 pages across 20 chapters.
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