The Sleep Unblocked PDF breaks down into four core modules:

Circadian Anchors (Ch 3–4): how to use morning light, meal timing, and evening dim‑down to reset your internal clock.

Digital‑Sunset Ritual (Ch 6): a turnkey, 60‑minute evening routine—red‑screen hack, breathing drill, lighting cues—that reliably deepens slow‑wave sleep.

Natural Recovery Boosters (Ch 7–8): mild, research‑backed amino stacks, scent protocols, and lifestyle tweaks that amplify muscle repair & cognitive refresh.

7‑Night Data Tracker (Ch 9): an easy‑to‑use template to log your nights, spot trends, and iterate until you hit your personal sleep “sweet spot.”

Night 1: most users feel calmer eyes and fall asleep faster.

Night 3–4: noticeable increases in deep‑sleep minutes and reduced wake‑ups.

Within 7 days: your sleep‑tracker data (and morning energy ratings) will show clear, measurable gains.

Great question!

All‑in‑one system: Rather than hunting blog posts or YouTube clips, you get a proven, end‑to‑end playbook that glues every tactic together.

No fluff, no guesswork: We cut out conflicting tips, skip unproven gimmicks, and focus only on steps validated in peer‑reviewed sleep studies.

Data‑driven progress: The built‑in tracker forces accountability—most free guides leave you guessing if a tip even worked.

While we can’t offer refunds on digital products, we’re confident in the value this guide delivers. The strategies inside are designed to help you fall asleep faster, sleep deeper, and wake up more refreshed—many readers report noticeable improvements within just a few nights of applying the tips.