Rest — The 6-week self-administered CBT-I protocol
Rest — The 6-week self-administered CBT-I protocol
One session with a parenting specialist costs €150–€300. This complete guide — scripts, routines, worksheets, and the full research — is €27. Less than dinner out.
If you're reading this at 3 a.m. because you've tried melatonin, magnesium, sleep apps, mouth tape, and a $300 weighted blanket — and you still can't sleep — this is the protocol your GP didn't have time to give you.
Rest is a 40-page evidence-based field manual for chronic insomnia. Not sleep hygiene tips you already know. Not a supplement recommendation. Not a $497 masterclass. The structured six-week version of Cognitive Behavioral Therapy for Insomnia — the protocol that the American Academy of Sleep Medicine, the American College of Physicians, and NICE all endorse as first-line treatment. The same approach delivered by trained CBT-I clinicians, packaged so you can run it yourself, without a therapist or a subscription.
Written by Daniel, who couldn't sleep either.
What's inside
The 6-week outlook — the 70–80% remission stat, the four-stage timeline, and the warning about week two (where most people quit)
Why "sleep hygiene" isn't fixing you — the warm-up vs. workout reframe, and what the active ingredients actually are
Sleep restriction, the active ingredient — baseline-week worksheet, window-setting protocol, weekly efficiency adjustment table. The scariest chapter, made unscary.
Stimulus control — the five rules that retrain the bed, including the counterintuitive "if you can't sleep, get up" rule that almost nobody recommends
The cognitive toolkit — six catastrophic 3 a.m. thoughts every insomniac has, each with an evidence-based reframe, plus the 3 a.m. notebook protocol
What's actually worth your money (and what's a scam) — direct, named callouts on high-dose melatonin, sleep trackers (the "orthosomnia" problem with Oura/Whoop/Fitbit), ashwagandha stacks, mouth tape, $497 sleep masterclasses, and Z-drug long-term use. Plus the small handful of things actually worth buying.
Red flags decision tree — six questions to tell ordinary insomnia from sleep apnea, restless legs, narcolepsy, depression-driven sleep loss, and other conditions CBT-I doesn't treat. Including the specific note on under-diagnosed apnea in women.
Coming off sleeping pills — the Z-drug and benzodiazepine tapering chapter your prescriber didn't have time for. Educational only, designed to be brought to your GP appointment.
A one-page printable 6-week schedule for the cupboard
Who this is for
Adults dealing with chronic insomnia disorder — difficulty falling asleep, staying asleep, or waking too early, three or more nights a week, for at least three months, with real daytime impairment. Especially useful if you've been on a Z-drug or benzodiazepine longer than the four-week recommended course and want a way out. Also useful in parallel with a clinician, if you're lucky enough to have one.
Who this isn't for
Anyone with suspected sleep apnea (loud snoring, observed apneas, severe daytime sleepiness), restless legs symptoms, cataplexy, or active suicidal depression — please see a clinician first. The red-flag decision tree in Chapter 8 helps you tell the difference.
What this guide isn't
Sleep hygiene tips. A miracle. A subscription. A pill recommendation. CBT-I is the actual treatment for chronic insomnia, and this is the protocol — distilled, run-it-yourself, designed for the desperate-searcher-at-3-a.m. moment.
Format
40-page PDF, instant download. Designed to be read on a phone, tablet, or laptop, and printable at A4 or US Letter. Includes US (988), UK (Samaritans), and EU (116 123) crisis resources. Sources cited throughout from AASM, ACP, NICE, the Cochrane meta-analyses, and the foundational researchers (Spielman, Bootzin, Edinger, Morin, Carney, Espie, Ashton).
Educational material only — not medical advice, not a diagnostic tool, not a substitute for a sleep specialist. If your insomnia is making you feel suicidal, please call your local crisis line immediately. Details inside.
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What's inside
Table of contents, chapter outlines, and a quick look at the format. See the description above for the full topic list.
Format & specs
- PDF, optimised for screen and print
- Works on any device — phone, tablet, laptop, e-reader
- A4 and US Letter print-ready
- No DRM — yours to keep
How you'll receive it
Right after checkout you'll get an email with a download link. The link doesn't expire. Lost the email? Reply to your order confirmation and we'll resend.
Refund policy
If the guide isn't what you expected, email us within 30 days for a full refund. No questions asked, no forms to fill.
FAQ
Questions parents ask before buying
Is this based on real research or just personal opinion?
Both. Each guide is grounded in peer-reviewed clinical research — the ADHD guide draws on frameworks from the American Academy of Pediatrics, CHADD, and Russell Barkley's work. But it's written by someone who also lived through the problem, so the practical parts reflect what actually works day-to-day, not just what works in a lab setting.
My child is already seeing a therapist / doctor. Will this conflict?
No. These guides are practical companions, not replacements for professional care. They give you scripts, routines, and frameworks to use at home between appointments — many parents find their therapist actively supports using structured home tools alongside clinical treatment.
My child was just diagnosed. Is this guide right for us right now?
Yes — this is exactly when it helps most. The first few weeks after a diagnosis are overwhelming. The guide gives you a clear starting point: what to do this week, what to say when your child pushes back, and how to set up the structure they need without turning home into a classroom.
What if I read it and it isn't useful for our situation?
Email us within 30 days for a full refund — no questions, no forms. We'd rather you get your money back than feel stuck with something that didn't fit.
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