Most sleep advice assumes you just need more discipline. Go to bed earlier. No phone after nine. Cut the coffee. You've probably tried all of it. And you're still tired.

The problem usually isn't willpower. It's that nobody helped you figure out which kind of tired you actually are. Too little sleep, broken sleep, and a schedule that fights your body clock are three different problems. They need three different fixes. This guide helps you sort that out in the first ten minutes.

What's inside:

• A sleep problem sorter that tells you which of the three root causes is most likely yours

• A bedtime triage tool to cut the habits that add noise without adding rest

• A wake time stability calculator because mornings matter more than bedtimes

• A room reset checklist covering light, noise, and temperature in order of impact

• A hidden fork identifier so you stop applying the wrong fix to the right problem

• A rumination shutdown tool to clear open loops before you get into bed

• A morning energy logger to read what actually happened the night before

• A full 14 day tracking grid with space to log each night and find your pattern

It comes as an interactive version you can click through in any browser, with working tools and checklists built in, and a clean readable version if you prefer something straightforward to follow along.

Two weeks. One variable at a time. No new rules added until the last one actually helped.