E-book: Woke Up at 3 A.M.? 12 Ways to Fall Back Asleep (PDF)
E-book: Woke Up at 3 A.M.? 12 Ways to Fall Back Asleep (PDF)
When you wake up at 3 a.m., the next forty minutes decide everything – this e-book tells you exactly what to do with them.
A practical guide to one specific problem: waking up in the night. Not falling asleep in the evening, not building habits – but what you do in a dark room when sleep will not come back on its own.
- 12 techniques you can do in the dark, without getting up for a notebook or turning on the light: the first-90-seconds sequence, the 20-minute rule, 4-7-8 breathing, muscle relaxation, a notepad by the bed.
- Identify your own wake-up type in a week – so you do not try to breathe away what is simply overheating.
- A backup plan for the night after a stressful day, when your heart is pounding and your mind starts running through your to-do list.
- A chapter on sleep headphones: what volume, what kind of audio, timer, battery and what to do with the headband when you get up at night.
- A 14-day implementation plan and answers to the most common questions: studio flat, a child in your bed, shift work, a snoring partner.
- Three printable extras: a nighttime cheat sheet, an evening checklist and a 14-day tracking sheet.
For people who fall asleep normally but wake up in the middle of the night and lose hours counting how much sleep is left. No medical promises and no filler – just concrete steps, the right order and tips for when something does not work. A separate appendix says plainly when it is better to see a doctor instead of trying another technique.
Digital product (PDF, in English). You will receive the download link by email after placing your order.
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E-book: Woke Up at 3 A.M.? 12 Ways to Fall Back Asleep (PDF)
When you wake up at 3 a.m., the next forty minutes decide everything – this e-book tells you exactly what to do with them.
A practical guide to one specific problem: waking up in the night. Not falling asleep in the evening, not building habits – but what you do in a dark room when sleep will not come back on its own.
- 12 techniques you can do in the dark, without getting up for a notebook or turning on the light: the first-90-seconds sequence, the 20-minute rule, 4-7-8 breathing, muscle relaxation, a notepad by the bed.
- Identify your own wake-up type in a week – so you do not try to breathe away what is simply overheating.
- A backup plan for the night after a stressful day, when your heart is pounding and your mind starts running through your to-do list.
- A chapter on sleep headphones: what volume, what kind of audio, timer, battery and what to do with the headband when you get up at night.
- A 14-day implementation plan and answers to the most common questions: studio flat, a child in your bed, shift work, a snoring partner.
- Three printable extras: a nighttime cheat sheet, an evening checklist and a 14-day tracking sheet.
For people who fall asleep normally but wake up in the middle of the night and lose hours counting how much sleep is left. No medical promises and no filler – just concrete steps, the right order and tips for when something does not work. A separate appendix says plainly when it is better to see a doctor instead of trying another technique.
Digital product (PDF, in English). You will receive the download link by email after placing your order.