The complete 14-night kit: the plan and the printable, together.
Waking at 3am and lying there for hours is not a life sentence. It is a habit your brain has learned, and habits can be retrained.
The 3AM Fix (52-page illustrated guide) gives you the step-by-step plan, built on CBT-I, the approach medical guidelines recommend first for long-term sleep problems:
- Why you wake at 3am, and the hidden triggers behind the “3am loop”
- Exactly what to do in the first 5 minutes after you wake
- Proven tools to quiet a racing mind
- The 20-minute rule for when you can’t fall back asleep
- The 14-night reset, plus how to handle bad nights without losing progress
The 14-Night Sleep Tracker (4-page printable) keeps you on track every morning:
- One tick-box column per night, filled in using estimates (never check the clock at night)
- Your anchors, habit checks, and a 1-5 rating for sleep and energy
- Weekly check pages that work out your sleep window for you
Read the guide in about two hours, print the tracker, and start tonight.
30-day guarantee. If it doesn’t help, email hello@neuralsnooze.com within 30 days for a full refund.
Written by Omoefe Ifedime, creator of Sleep Systems on YouTube and NeuralSnooze.
Education only, not medical advice. If you snore loudly, gasp in your sleep, or feel dangerously sleepy during the day, please see a doctor.
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