Twelve tiny chapters. One calmer night at a time.

Self-paced. No daily gate. Progress stays in this browser. Tap Got it to unlock the next chapter — then keep tonight’s micro-habit.

Not medical advice. This is general sleep education and habit practice — not a diagnosis, treatment, or substitute for care from a qualified clinician.

Bed rule tonight: I did not use bed for stimulation

Saved in this browser only. Survives refresh. No account, no sync.

01The skip-urgeWhy the mind pushes past sleeplearn

02Adenosine pressureThe sleepiness gauge that builds while you are awakelearnlocked

03Two clocksBody clock + sleep pressure, working as a pairlearnlocked

04The night loopNREM and REM take turns through the nightlearnlocked

05Deep + REMA humble look at the combo people chaselearnhumblelocked

06Memory & mood taxWhat short sleep quietly charges youlearnlocked

07Bed ≠ entertainmentTrain the mattress for sleep onlyhabitlocked

08Work → wind-down elsewhere → bedA buffer between the day and the mattresshabitlocked

09Get in → sleepStimulus control when you are wiredhabitlocked

10Debt & recoveryA humble take on catching uplearnhumblelocked

11Body receiptsHow short sleep shows up — without overclaiminglearnhumblelocked

12Fixed loopWind-down + wake anchor + bed = sleephabitlocked