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Mind & habits
Sleep: The Operating Manual
Two curves decide when you're sleepy — align them with light, caffeine timing, and one bed rule, and handle 3 a.m. like someone who read the manual.
Included free with All-Access — $20/year for the whole catalog.
What you'll walk away with
The two-system machinery — sleep pressure and the circadian clock — that explains the 3 p.m. slump, the second wind, and Sunday-night insomnia.
The big three levers: morning light as the free intervention, caffeine's 5-6 hour half-life and the 8-10 hour cutoff, and why alcohol is sedation, not sleep.
The one-association rule, the cool-dark-quiet-boring room, and the landing pattern that makes descent automatic.
The 3 a.m. protocol (stop trying, up at twenty, change nothing tomorrow), nap rules, catch-up myths, and the red flags that mean CBT-I or a clinic.
6 parts · 25 min
2
The Machinery: Pressure and the Clock
5 min
5 min
3
The Big Three: Light, Caffeine, Alcohol
4 min
4 min
4
The Bedroom and the Landing Pattern
4 min
4 min
5
The 3 a.m. Protocol (and Naps)
4 min
4 min
6
Debt, Weekends, and When It's Not a Habit Problem
4 min
4 min
Bonus: one-page cheat sheet
Every part's key points, printable — included when you unlock
Read Part 1 free — no account needed. $1 unlocks the remaining 5 parts plus the cheat sheet, forever.
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$1
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