A practical, evidence-informed eBook that shows you exactly how to end 3 a.m. wake-ups and sleep 6–8 hours unbroken. In 9 concise chapters (22,000+ words), you’ll implement a 21–30 day reset using the Morning Light-Load Protocol, the Evening Wind-Down Ladder, a Doomscrolling Detox, the Breathwork Stack (including 4-7-8), and the Thermal 90-Minute Rule—plus environment, position, and supplement strategies. Includes 4 printable tools so you can act tonight and see measurable improvements within 7–10 days.