A practical, evidence‑informed eBook that guides busy adults through a focused 21‑day challenge to reliably fall asleep in under 20 minutes and cut night wakings to one or fewer. Built around alcohol‑sensitive strategies, fast bedtime protocols, and simple daily rituals, the program includes printable trackers, short guided audios, and relapse‑proof social scripts so improvements stick. Readable, actionable, and designed for real life—parents, shift workers, and professionals can follow step‑by‑step with 10–20 minutes of daily work.