Mind Reset · Guide 5 of 6
Wide Awake at 2 A.M.? Learn to Switch Off.
Quiet a busy mind at night and let sleep come easier.
- 25 pages
- Fillable PDF
- Instant download
- About a minute in bed
What you get
- 6 sleep tools, several drawn from CBT-I
- A 5-minute worry download and a fillable wind-down plan
- A 7-night sleep diary to spot your patterns
- A 7-night reset plan with a progress tracker, certificate and nightstand cards
- Switch off, a free night-mode phone tool, dim enough for a dark room
What happens after you buy
- Check out securely with card, Apple Pay, Google Pay or Shop Pay
- Get your download the moment checkout is done
- Open it anywhere on your phone, tablet or computer, and start on page 2
Sound familiar?
“It’s 2 a.m. Your body is exhausted, but your mind just replayed the whole day. Twice.”
You check the clock, count the hours until the alarm, and feel even more awake.
Lying awake isn’t a lack of willpower.
A busy mind needs somewhere to put the day. The guide gives you a short wind-down for the evening and three quiet steps for the dark.
Start here · Page 2
Settle in about a minute.
When you’re wide awake at night, the last thing you need is a long read. That’s why the guide opens with a 1-minute wind-down you can do in bed, in the dark.
- No reading firstOpen the guide, turn to page 2, and wind down in about a minute.
- Made for the darkThree quiet steps you can do lying in bed, without turning on a light.
- A phone tool for 2 a.m.Scan the code on the page to open Switch off, a night-mode tool that’s free on any phone.
Scan the code inside the guide to open Switch off: dim enough for a dark room, it parks worries for tomorrow and slows your breathing with a soft glowing guide. Works on any phone.
Your sleep toolkit
Six sleep tools, plus a 7-night plan.
Some are for the evening, some for the middle of the night. Here are a few of them.
The 1-minute wind-down
Use it when you’re in bed and your mind won’t switch off.
The 5-minute worry download
Use it when tomorrow’s tasks keep running through your head. Best about an hour before bed.
The 20-minute rule
Use it when you’ve been lying awake for a while and frustration is building.
Your wind-down plan
Use it when you want evenings that lead to sleep, not scrolling.
The 7-night sleep diary
Use it when you want to see what’s really helping your sleep.
And more inside
Every tool comes with clear steps and when to use it, plus cut-out cards for your nightstand.
Why it works
Your mind needs somewhere to put the day.
The tools come from published research and widely used practices. Every source is listed in the guide.
People who spent 5 minutes writing a specific to-do list before bed fell asleep nearly 10 minutes faster than people who wrote about tasks they’d already finished, in a Baylor sleep-lab study.
Journal of Experimental Psychology: General, 2018
Cognitive behavioral therapy for insomnia is what doctors are advised to try first for ongoing sleep trouble. Several tools in the guide draw on its techniques.
American College of Physicians guideline, 2016
Is linked with more “rest and digest” activity in the body, and with feeling more relaxed and less anxious.
Frontiers in Human Neuroscience, 2018
This guide isn’t a treatment for insomnia. If sleep trouble has lasted for months, please talk to a doctor.
Why it’s different
Made for restless nights.
For anyone who replays the day in bed, wakes at 2 a.m., or scrolls long past bedtime.
No app. No subscription.
Pay once and download. Nothing to install, nothing to renew.
About a minute in bed
Plus a 5-minute worry download in the evening.
Made for the dark
No lights, no getting up to read. Quiet steps you can do lying down.
Plain words, big pages
No experience needed. Large, easy-to-read pages in plain language.
This guide is for you if…
- You replay the day as soon as your head hits the pillow.
- You wake around 2 a.m. and can’t get back to sleep.
- You scroll long past bedtime to avoid lying there thinking.
- You want simple steps, not a strict sleep program.
It’s not the right fit if…
- Your sleep trouble has lasted for months. Please talk to a doctor; this guide doesn’t replace that.
- You’re in crisis right now. Please call or text 988 (US), free and confidential, 24/7.
- You want a long read or a deep dive. This guide is built for quick use.
- You want an app or a subscription. It’s a one-time download.
Kind words
What people are saying.
I recently tried this sleep guide, and it’s been surprisingly good. The six sleep tools, especially the 5-minute method really helped me create a calming bedtime routine. Plus, tracking my sleep patterns with the diary and using the reset plan has made a noticeable difference in my sleep quality—I'm feeling more rested and ready to face the day! Blessed!!
I've been using this guide for a week now, and it’s made a noticeable difference in my nightly routine. Will try the Stress guide next.
I’m really impressed! Each tool is straightforward and genuinely helped me tweak my bedtime routine, making it easier to relax and fall asleep. If you're struggling with sleep, I highly recommend giving it a shot!
Quick answers
Good to know.
Not sure this is the right guide for you? Send us a message before you buy.
Contact usHow much time does it take?
About a minute in bed, plus a 5-minute worry download about an hour before bed.
What if I wake up in the night?
Page 2 gives you three steps for the dark, plus what to do if you’re still awake after about 20 minutes.
How do I fill it in?
Type into any line or box on your phone, tablet or computer. Most built-in PDF viewers work; if your entries don’t save, try the free Adobe Acrobat Reader. Or print it on letter paper.
When do I get it?
Right away. Your download is ready as soon as checkout is complete.
Is this therapy or medical advice?
No. It shares general wellbeing information and practices, and doesn’t replace care from a doctor. If sleep trouble has lasted for months, please talk to one. If you’re in crisis in the US, call or text 988.
Can I get a refund?
Because it’s an instant digital download, we can’t offer refunds. If you’re unsure it’s right for you, message us before you buy.
Not sure where to start?
Find your guide in two taps.
1. What feels hardest right now?
2. Is it mostly this, or a few of these?
Our pick for you
Overwhelmed? Here’s Your 60-Second Fix.
Five quick resets to feel steadier in about a minute, anywhere.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
You’re Overthinking It. Here’s How to Stop.
Quiet the mental replay and get back to your day.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Stress Is Running the Show. Take Back Control.
Ease the pressure and take your day back.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Feelings Taking Over? Steady Yourself First.
Ride out big feelings without losing your footing.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
You’re in the right place.
Quiet a busy mind at night and let sleep come easier.
In your cart · Check out
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Stop Beating Yourself Up. Start Backing Yourself Up.
Quiet your inner critic and talk to yourself like someone who’s on your side.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Best value
Get all six. One download.
This guide is part of the Mind Reset series. The bundle adds tools for overwhelm, overthinking, stress, big feelings and self-talk: 150 pages and 35 quick tools in all.
More from Mind Reset
For the other hard moments.
Overwhelmed?
Here’s
Your
60-Second
Fix.
$12
You’re
Overthinking
It.
Here’s
How
to
Stop.
$12
Stress
Is
Running
the
Show.
Take
Back
Control.
$12
Feelings
Taking
Over?
Steady
Yourself
First.
$12
Stop
Beating
Yourself
Up.
Start
Backing
Yourself
Up.
$12Our guides share general wellbeing practices and aren’t medical advice or a substitute for professional care. If you’re in crisis in the US, call or text 988 to reach the Suicide & Crisis Lifeline, free and confidential, 24/7.