The 2-Week Sleep Reset

A free printable sleep diary and four habits from CBT-I, the approach sleep doctors recommend first for long-term sleep trouble. No products required.

We use your email to send the diary and Seluna updates. Our email provider helps deliver them. Unsubscribe anytime. See our Privacy Policy.

What is inside

  • Week 1: watch. A one-page diary you fill in each morning in about two minutes. You change nothing yet.
  • Week 2: change. Four habits from CBT-I: one wake time, bed only when sleepy, get up when you cannot sleep, and worry time early in the evening.
  • Day 15: compare. A page to set the two weeks side by side and choose a next step.
  • Where to get CBT-I if your sleep trouble continues.

The diary also tracks hot flashes and night sweats, so it works well in perimenopause. Take it to your doctor: a sleep diary is the record a sleep clinician asks for first.

Why CBT-I

CBT-I is cognitive behavioral therapy for insomnia. The American College of Physicians (2016) and the American Academy of Sleep Medicine (2021) recommend it as the first treatment for chronic insomnia in adults, ahead of sleep pills. Read more in CBT-I for Perimenopause Sleep.

Before you start

Talk to a doctor first if you snore loudly or wake up gasping, doze off while you drive, have bipolar disorder or seizures, are pregnant, or work night shifts. The Sleep Reset is educational. It is not medical advice and does not treat insomnia or any other condition. It does not ask you to cut your time in bed.