Most people trying to fix their sleep optimise the wrong end of the day. They obsess over the perfect bedtime, the perfect routine, the perfect supplement stack. The science is clearer than the wellness internet suggests: a consistent wake time is the single highest-leverage sleep intervention you can run. The body sets bedtime around the wake. The wake doesn't set itself around bedtime.

This is seven days inside that one technique. No supplements. No gadgets. No melatonin. No magnesium. No mouth tape. Just a single wake time, held for a week, weekends included — and the data that emerges from doing so. The technique sits at the foundation of CBT-I (cognitive-behavioural therapy for insomnia), the most-evidence-supported approach to chronic sleep problems in the clinical literature.

This 7-day free starter is the on-ramp — enough of the technique to feel whether a consistent wake actually changes your sleep before you commit to the full 14-day workbook.

What's inside:

• The Premise. Why wake-time beats bedtime, in two pages.

• Day 0 — Setup. Pick your anchor wake. Three guiding questions that prevent the most common setup mistakes (including the one about bad nights).

• Days 1–7 — Daily log. One page per day. Did the wake hold? What was the energy at 3pm? What was the bedtime that emerged? The data builds the case for itself.

• Close + invitation. The full 14-day workbook layers in the three additions that compound the technique: morning light, the bedtime fade, and the pre-bed brain dump.

Who this is for: For adults whose sleep is degraded but functional. For people who've tried every supplement and gadget and want one technique with actual evidence. For the chronic late-bedtime, the inconsistent sleeper, the weekend-disruption pattern. For anyone tired of being tired.

Format: Printable A4 PDF, 14 pages. Print it, fill it in by hand, keep it on your nightstand.

Price: Free. Yours to keep.