{"product_id":"ebook-12-sposobow-na-powrot-do-snu","title":"E-book: Woke Up at 3 A.M.? 12 Ways to Fall Back Asleep (PDF)","description":"\u003cp\u003e\u003cstrong\u003eWhen you wake up at 3 a.m., the next forty minutes decide everything – this e-book tells you exactly what to do with them.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eA 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.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 techniques you can do in the dark\u003c\/strong\u003e, 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIdentify your own wake-up type\u003c\/strong\u003e in a week – so you do not try to breathe away what is simply overheating.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA backup plan for the night after a stressful day\u003c\/strong\u003e, when your heart is pounding and your mind starts running through your to-do list.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA chapter on sleep headphones\u003c\/strong\u003e: what volume, what kind of audio, timer, battery and what to do with the headband when you get up at night.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 14-day implementation plan\u003c\/strong\u003e and answers to the most common questions: studio flat, a child in your bed, shift work, a snoring partner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree printable extras\u003c\/strong\u003e: a nighttime cheat sheet, an evening checklist and a 14-day tracking sheet.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eFor 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.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eDigital product (PDF, in English). You will receive the download link by email after placing your order.\u003c\/em\u003e\u003c\/p\u003e","brand":"SleepyPods","offers":[{"title":"Default Title","offer_id":54099431620955,"sku":"SP-EBOOK-POWROT-DO-SNU","price":6.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1035\/2885\/7947\/files\/okladka-12-sposobow-na-powrot-do-snu.png?v=1789631629","url":"https:\/\/sleepypods.pl\/en-gb\/products\/ebook-12-sposobow-na-powrot-do-snu","provider":"SleepyPods","version":"1.0","type":"link"}