THREE FREE DOWNLOADS
A practical place
to begin.
Useful tools from Better Nights, Better Next Days. Choose the quick cards, work through a worksheet or explore the longer checklists. All are A4 PDFs for personal use.
7 PAGES · PRINTABLE PDF
The four printable cards
Rough Morning, 3 a.m., Good Morning and Get Help. Full-page and two-to-a-page versions for your fridge, bedside table or bag.
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18 PAGES · FILLABLE PDF
The fillable toolkit
Cards, ten worksheets, practical scripts and your one-page playbook. Type into the fields and save the PDF, or print and write by hand.
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7 PAGES · INTERACTIVE CHECKBOXES
The 100 things checklists
100 possible sleep disturbances and 100 possible consequences. Use the prompts to choose a few priorities. The ticks are not a diagnosis or a score.
Email me this free downloadWant the explanations
and the full 30-day plan?
The complete pack includes the 90-page book in PDF and EPUB, plus all three resources together. It explains how to build your plan, use the pages and adapt them to real life.
Explore the complete pack · US$27General education, not medical advice. If you are sleepy, do not drive or do safety-critical work. The Rough Morning Plan and help-seeking advice are also available to read on this site without signing up.