This practical, step-by-step guide is built for newly single adults in the first 60 days post-breakup who want to sleep through the night without reaching for their phone. Over 30 days, you will implement evidence-based sleep hygiene, cognitive-behavior tools, urge surfing techniques, and digital guardrails to end late-night texting and restore deep rest. Each week layers simple habits, trackable actions, and mindset shifts—including an evening wind-down, a No-Text At Night plan, emergency calm tactics for midnight anxiety, and morning resets—so you can stabilize sleep, protect your boundaries, and regain emotional control.