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The Optimal Sleep Guide
A comprehensive, research-backed guide that distills the best sleep science into practical strategies you can implement tonight. Based on studies from NIH, Harvard, Stanford, and more.
- Evidence-based sleep hygiene checklist
- Optimal bedroom environment setup guide
- Supplement guide with dosages and evidence ratings
- 7-day sleep improvement action plan
- Product recommendations by category
Get Your Free Sleep Guide
Download "The Optimal Sleep Guide" — a research-backed PDF with the best strategies for improving your sleep quality.
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What's Inside the Guide
30+ pages of actionable sleep science, organized into clear chapters you can implement immediately.
Chapter 1: Sleep Foundations
Understanding sleep cycles, circadian rhythms, and why sleep matters more than you think.
Chapter 2: Your Sleep Environment
Temperature, light, noise, and bedding — the science of the perfect sleep setup.
Chapter 3: Daily Habits
Caffeine timing, exercise windows, meal schedules, and screen management.
Chapter 4: Bedtime Routine
A step-by-step wind-down protocol based on CBT-I principles.
Chapter 5: Supplements
Evidence ratings for melatonin, magnesium, L-theanine, and other popular supplements.
Chapter 6: 7-Day Action Plan
A day-by-day implementation guide to transform your sleep in one week.
Backed by Leading Sleep Research
Every recommendation in this guide is based on peer-reviewed research from trusted institutions.