If you’ve tried melatonin, magnesium, blue-light glasses, a sleep tracker, and a $300 mattress topper — and you still wake up destroyed — this is for you.

The 30-Day Sleep Reset is a clinical sleep protocol that fixes adult sleep in one calendar month. No supplements you can’t pronounce. No 5am cold plunges. No $2,000 coaching upsell.

What’s inside:

7 chapters covering the actual mechanics of sleep — light, temperature, caffeine math, wind-down, food and alcohol, the morning anchor, and the 3am wakeup.

3 full case studies. Real people, real timelines, real numbers. A 42-year-old dad who went from 4.5 hours to 7.2. A travel exec who killed her jet-lag cycle in five days. A 47-year-old in perimenopause who got her sleep back without HRT.

12 sleep mistakes torn apart and fixed, including the melatonin trap, weekend recovery sleep, and the clock-checking spiral.

A 30-day calendar you can print and run. A paper sleep tracker that takes 30 seconds a morning. 10 real bedrooms audited and fixed. A 30-term glossary so the science actually lands.

The standard: every protocol in here is something a normal working adult can run. If it failed that test, it didn’t get in.

56 pages. Read in an evening. Run for 30 days. Sleep is a fixable problem.