The Sleep Prescription

A 90-Day Sleep Protocol

For high-functioning people who can’t sleep.

A structured 90-day protocol for adults whose meditation app stopped working. Evidence-based, not woo. Built for busy people — not insomniacs with infinite free time.

Get the Protocol — $297

You’re tired. You’ve tried things. Nothing’s stuck.

You bought the meditation app and used it for two weeks. You tried magnesium. You tried melatonin. You tried not looking at your phone. Some of it helped, briefly. None of it stuck.

The reason most sleep advice fails isn’t because the advice is wrong. It’s because it’s delivered as a list of twenty unrelated tips and never assembled into a working protocol you can actually run for a long enough time to retrain your sleep system.

The Sleep Prescription is the protocol — 90 days, structured, with the daily and weekly checkpoints that turn good advice into a system that holds.

Important: This is education and structured implementation, not medical care. If you suspect a sleep disorder (sleep apnea, restless legs, narcolepsy), see a sleep specialist. This protocol works alongside professional care, not in place of it.

The 90-day protocol.

Three 30-day phases. Each builds on the last.

PHASE 01

Days 1–30: Stabilize

The fundamentals — wake time, light exposure, caffeine, and the four worst evening habits. Most people notice changes by day 14.

PHASE 02

Days 31–60: Optimize

Layer in the second-tier interventions: bedroom environment, evening routine, the specific supplement stack, and the micro-adjustments that target your particular sleep pattern.

PHASE 03

Days 61–90: Lock

Sustain. Audit. Tune. By the end of day 90 you have a protocol you can hold for the next decade without thinking about it.

INCLUDED

Sleep tracker template + journal

The simple tracking template that makes the protocol work — not another app, just a printable and digital tracker that takes 90 seconds a day.

Get the protocol.

The Sleep Prescription
$297
One time. 90-day structured protocol. Lifetime access.
  • Full 90-day protocol with daily prompts
  • Sleep tracker template (digital + printable)
  • The four-phase evening routine framework
  • Supplement stack guide (with dosing references)
  • Travel and disruption protocols (jet lag, kids, illness)
  • Lifetime access to materials and updates
Buy the Protocol — $297

14-day no-questions-asked refund.

Want ongoing tracking and Q&A? Add the Sleep Lab.

The protocol works on its own. The Sleep Lab is for people who want monthly group calls, ongoing tracking templates, and direct Q&A access. $97/month, cancel anytime, available after enrollment.

Add the Sleep Lab — $97/mo

Frequently asked.

Is this another sleep hygiene checklist?
No. Sleep hygiene tips are mostly correct but presented as scattered advice nobody implements. This is the same body of evidence assembled into a 90-day protocol with daily checkpoints. The structure is the product.
Will this fix sleep apnea?
No. If you suspect sleep apnea, see a sleep specialist for a sleep study. This protocol can complement that care but does not replace it.
How much daily time?
90 seconds for tracking, plus the actual sleep behaviors (which take no extra time — they’re things you’re already doing, just done differently).
Refund policy?
14 days, no questions asked.

Sleep is fixable. It just needs a protocol.

90 days. Structured. Repeatable. Get the prescription.

Get the Protocol — $297