By Rachel Thompson • Sleep Specialist
FOR EXHAUSTED PEOPLE WHO CAN'T FALL ASLEEP
Fall Asleep In 7 Minutes Without Pills Using This 3-Day Insomnia Fix
The simple routine that resets your sleep switches so you can finally stop lying awake for hours, end the 2am doom spiral, and wake up feeling like yourself again (even if you've tried everything)
🔒 60-Day Money-Back Guarantee
What People Who "Tried Everything" Are Saying...
Fell asleep in 12 minutes on Night 2 after months of 45+ minute struggles
"honestly thought this was just another sleep guide lol. i'd tried melatonin, weighted blankets, boring podcasts, everything. been lying awake 45+ minutes every night for like 8 months. ran the routine night one, took about 20 minutes. night two? 12 minutes and i was out. still can't believe something this simple actually worked when pills didn't 😅
No more 2am panic attacks - I actually sleep through now
"I used to wake at 2am every single night and lie there panicking about not sleeping until 4 or 5am. It was destroying me. The mini routine and reset corner thing sounded too simple but I was desperate. First night I woke once and got back to sleep in maybe 20 minutes instead of 2+ hours. By night three I slept straight through. I actually cried happy tears that morning.
Finally off Ambien after 3 years - this actually fixed the problem
"My doctor had me on Ambien for three years. It stopped working but I was terrified to quit. This guide showed me I wasn't broken - my sleep pressure and body clock were just confused. Fixed wake time, morning light, the 7-minute routine. Week one I cut my dose in half. Week two I stopped completely. Still sleeping 6-7 hours naturally two months later.
The 'sleep efficiency' thing made everything click
"I'd been spending 9 hours in bed trying to "catch up" and only sleeping 5-6 hours. Reading about sleep efficiency was like a lightbulb moment. I shortened my window, built pressure, and suddenly I was falling asleep in 10-15 minutes instead of lying there frustrated for an hour. My brain finally learned that bed = sleep again.
Introducing...
The 3-Day Insomnia Fix
The Only Step-By-Step System For Falling Asleep In 7 Minutes Without Pills Using Sleep Pressure, Light Timing, and One Simple Bedtime Routine (Even If You've Tried Everything)
Here's What You'll Discover Inside The 3-Day Insomnia Fix...
Meet Your Sleep Switches: Fix The Real Problem in 3 Days(Pages 3-17)
The exact two biological systems that control whether you fall asleep fast or lie awake for hours—and why confused switches are the real reason chamomile and meditation haven't worked. You'll learn the simple fix for sleep pressure and body clock that makes falling asleep in 7 minutes feel automatic instead of impossible. This one chapter shows you why you're not broken—your switches just need a 72-hour reset.
The 7-Minute Routine That Stops The Spiral(Pages 18-31)
The complete bedtime sequence you run once you feel sleepy: 4-6 breathing, progressive muscle release, cognitive shuffle, and calm imagery. This isn't meditation class—it's a short script that distracts your mind from worry while your body shifts into sleep mode. Works even when your brain is chatty because the steps are designed to block rumination without "trying to relax."
Your Sleep Window Calculator and 1-Minute Log(Pages 32-45)
The simple formula that tells you exactly how many hours to spend in bed tonight based on what you're actually sleeping now—not what you wish you slept. Calculate your efficiency in 60 seconds every morning and know whether to expand by 15 minutes or hold steady. This math is what sleep clinics charge $2,000+ for.
Day 1 Reset: Morning Light and Caffeine Cutoff(Pages 46-57)
The exact 24-hour plan that resets your body clock on the first day: when to get outdoor light, when to stop caffeine, how to survive the afternoon slump without napping, and how to run your first clean night. Includes real examples with timestamps you can copy for early birds, night owls, and parents with chaotic schedules.
The 20-Minute Reset Rule That Saves Your Bed-Sleep Link(Pages 58-69)
What to do when you're lying in bed and sleep isn't coming: the exact moment to get up, where to go, what light level to use, which activities work, and how to return to bed without triggering the anxiety loop again. This single rule fixes months of "bed = stress" conditioning in just a few nights.
Make Your Room Do Half The Work(Pages 70-81)
How to darken your room to under 1 lux without expensive blackout curtains, dial in the 60-67°F temperature sweet spot even if you share a bed, add steady sound at 40-50 dB to cover random noise spikes, and warm your screens to 2700K after sunset. Small environment fixes that create massive sleep improvements.
The 10-Minute Back-to-Sleep Plan for 2am Wakeups(Pages 82-93)
The mini routine that cuts your middle-of-the-night wake time from 60-90 minutes down to 10-20 minutes: one quiet pass in bed, when to leave for your reset corner, how to know you're drowsy enough to return, and what to do if you wake multiple times. Includes exact case study timelines showing 2:10am wake to back asleep by 2:33am.
Eat, Move, Unplug: Daily Habits That Supercharge Sleep(Pages 94-105)
When to time your last full meal (3 hours before bed), when to stop alcohol (3-4 hours before bed), the 20-30 minute movement baseline that builds sleep pressure, and the 90-minute digital sunset routine that tells your brain night has started. Real-world templates for early risers, office workers, night owls, and parents.
Stay Good At Sleep Forever(Pages 106-118)
The maintenance plan that keeps insomnia from creeping back: weekly review templates, the if-then troubleshooting playbook for common problems, when to re-run the 3-day reset, and how to travel without losing your rhythm. Includes playbooks for late nights, early alarms, time zones, and chaotic days so you can bend without breaking.
Here's Everything You Get Today
The complete 118-page 3-Day Insomnia Fix digital guide with step-by-step instructions and real case studies showing exact times and results
The sleep efficiency calculator and 1-minute morning log template (know in 60 seconds whether to expand your window or hold steady tonight)
Day-by-day reset checklists for all three days (exactly what to do from wake-up through bedtime with no guessing)
The 7-minute routine card you can print and place on your nightstand (run the sequence in the dark without thinking)
Real-world schedule templates for early risers, night owls, office workers, and parents (copy the exact timing that fits your life)
I know exactly what it's like...
It's 2:47am.
You're lying in bed, eyes wide open, staring at the ceiling. Again.
You went to bed at 11:30pm because you were exhausted. You did everything "right." You dimmed the lights. You put your phone away. You tried that breathing thing you read about.
But here you are. Two hours later. Still awake.
😔Your mind won't shut off.
You're thinking about work. That thing you said yesterday. The email you need to send tomorrow. Why you can't sleep. How tired you'll be. How many hours you have left if you fall asleep RIGHT NOW.
You do the math: "If I fall asleep now, I'll get 4 hours and 23 minutes..."
But you don't fall asleep now. You lie there for another hour. Then another.
Finally, somewhere around 4am, you drift off—only to have your alarm rip you awake at 6:30am feeling like you got hit by a truck.
Sound familiar?
If you're nodding your head right now, I want you to know something important:
You're not broken. Your sleep switches are just confused.
And once you understand how to reset them—which takes about 72 hours—you'll be falling asleep in 7 minutes flat without pills, supplements, or expensive sleep gadgets.
This comprehensive guide shows you exactly:
The 7-minute routine that shuts down the doom spiral and lets you drift off naturally (instead of lying there "trying" to sleep for an hour)
Why spending more time in bed makes insomnia worse (and the simple efficiency formula that tells you exactly how many hours to aim for tonight)
The two sleep switches your brain uses to control sleep—and how to reset both of them in 72 hours even if they've been broken for years
The precise light timing trick that makes you naturally sleepy at 10pm instead of getting a second wind and feeling wired until 1am
How to escape the 2am wakeup using the 10-minute back-to-sleep plan that cuts your middle-of-the-night wake time from 90 minutes to less than 20
The 20-minute reset rule that retrains your brain to link bed with sleep instead of anxiety (this alone fixes months of performance pressure)
What to do when your mind starts racing at bedtime (the cognitive shuffle technique that blocks worry loops without meditation or "trying to relax")
The exact caffeine cutoff time based on your bedtime that stops late-day coffee from stealing your sleep 10 hours later
How to handle travel and time zones without wrecking your rhythm—the simple playbook that keeps your sleep solid even during chaotic weeks
The 85% efficiency rule that tells you exactly when to expand your sleep window by 15 minutes and when to hold steady (no more guessing)
Why "just relax" advice fails (and the paradoxical intention trick that removes performance pressure so sleep can finally catch you)
The one-minute morning log that shows you what's working without needing expensive trackers or obsessing over data
Here's What Other Exhausted Insomniacs Have Said...
Cut my 2am wakeups from 90 minutes to 20 minutes in one week
I'd wake up at 2am every single night and scroll my phone for 90+ minutes trying to get tired again. The mini routine and reset corner sounded too simple to work but I was desperate. Night one I used the reset corner once and was back asleep in maybe 25 minutes. By night five I was doing one pass in bed and drifting back in 10-15 minutes. Game changer.
✓ Verified Customer
Sleep efficiency went from 62% to 92% in 9 days
The efficiency math was eye-opening. I was in bed 9 hours but only sleeping 5-6. That's 62% efficiency. Started with a 6.5 hour window, built pressure, and fell asleep way faster. By day 9 I was at 7 hours in bed, sleeping 6.5, which is 92%. My brain finally learned bed = sleep again instead of bed = frustration.
✓ Verified Customer
Fell asleep in 8 minutes after years of 45+ minute struggles
I've had insomnia for 3 years. Tried every supplement, every app, every YouTube hack. Nothing worked for more than a night or two. The 7-minute routine plus fixed wake time plus morning light changed everything. By night 3 I was falling asleep in 8-10 minutes consistently. Two months later I'm still sleeping great. I tell everyone about this.
✓ Verified Customer
Finally weaned off sleep meds after 18 months
My doctor had me on trazodone for 18 months. It was messing with my mornings but I was terrified to stop. This guide showed me the real problem wasn't chemical—it was timing and pressure. Cut my dose in half after week one. Completely off by week three. Still sleeping naturally 7 hours a night.
✓ Verified Customer
The paradoxical intention thing sounds weird but it WORKS
I used to lie there at bedtime checking every 5 minutes if I was asleep yet. So much pressure. The "gently try to stay awake" trick sounded bizarre but it completely removed the performance anxiety. I stopped checking and just let sleep happen. Fell asleep in 7 minutes last night. Wild.
✓ Verified Customer
Traveling doesn't wreck my sleep anymore
I used to lose sleep for a week after every business trip. The travel playbook in here is gold—fixed wake time on local clock, morning light, meals on local schedule. Last trip to LA I felt normal by day 2. Finally have a system that travels with me.
✓ Verified Customer
Here's What Other People Who "Couldn't Sleep" Are Saying...
Sleeping 7 hours after years of 4-5 hour nights
"I genuinely thought I was just someone who needed less sleep. Turns out I was spending 8-9 hours in bed but only sleeping 4-5 because my efficiency was shot. Started with a 6 hour window, built pressure, expanded slowly. Now I sleep 7 hours consistently and wake up actually refreshed. Wish I'd found this years ago.
Morning light was the missing piece I never knew about
"I tried everything except fixing my light timing. Getting 15 minutes of outdoor light right after waking changed everything. My 11pm second wind disappeared. I started feeling naturally sleepy at 10:30pm. Combined with the routine and sleep window, I went from 50+ minute sleep onset to 10-12 minutes.
The reset corner saved my sanity at 3am
"Middle-of-the-night wakeups were destroying me. I'd lie there panicking for 2+ hours. The reset corner felt silly at first—just a chair and a boring book—but it works. Now when I wake I do one pass in bed, go to the corner if needed, and I'm back asleep in 20 minutes max instead of losing the whole night.
Finally found something that works long-term
"Every sleep hack I tried worked for 2-3 nights then stopped. This is different because it's not a hack—it's fixing the actual problem. Three months later I'm still falling asleep in under 10 minutes. When I travel or have a rough night, I just re-run the 3-day reset for 48 hours and I'm back on track.
My therapist was impressed with my progress
"My therapist has been helping me with anxiety for a year. When I told her I fixed my sleep in a week using this guide, she asked to see it. She said it's basically CBT-I done right. The efficiency formula, fixed wake time, and stimulus control are exactly what she would've taught me over months of sessions. Saved me thousands.
Cognitive shuffle is weirdly effective
"The cognitive shuffle thing sounded stupid when I read it. Naming random objects? But holy crap it actually stops my brain from spiraling into worry. I do alphabet scatter with random words and my mind just... fogs out. I'm usually asleep before I finish two letters. Bizarre but it works.
The "Fall Asleep In 7 Minutes Or Get Your Money Back"60-Day Guarantee
60-Day
Money-Back Guarantee
100% Risk-Free
Look, I know you might still be skeptical. "Will this really work for me?" "What if my insomnia is too severe?" "What if I can't stick to the plan?" Fair enough. Here's my promise to you: Download the guide today. Read the 3-day plan. Calculate your sleep efficiency. Set your sleep window. Run the 7-minute routine at lights-out. Use the 20-minute reset rule. Get your morning light. If at ANY point in the next 60 days you think "this isn't working for me" or "my sleep isn't improving" or you just change your mind for any reason... Send me one email. I'll refund every penny. No questions asked. No forms to fill out. No awkward phone calls explaining why it didn't work. Just one email and your money back. You're either falling asleep in 7 minutes without pills, or you pay nothing. That's how confident I am this system will work for you.
⚠️ But Fair Warning...
This introductory price of $19 won't last long.
I'm raising the price back up to $197 next Monday because I'm adding live Q&A support calls, and I can only handle a limited number of people at the current price point.
Plus, think about it this way...
- Every night that passes is another night you could be sleeping 7 hours instead of lying awake.
- Every week you wait is another week of exhaustion, brain fog, and that crushing anxiety at bedtime.
- Every month is another month of your life stolen by insomnia.
Remember that moment at 2am when you realized you weren't falling asleep?
That sick feeling in your stomach?
That panic about how tired you'll be tomorrow?
That doesn't have to be your reality anymore.
72 hours from now, you could be falling asleep in 7 minutes.
One week from now, you could be sleeping through the night consistently.
One month from now, insomnia could just be a bad memory.
Or you could still be lying awake at 2am, wondering "what if."
The choice is yours.
🔒 Protected by our 60-Day Money-Back Guarantee
You Have Two Choices Right Now...
❌ Choice #1: Close this page and go back to your exhausted, sleepless reality.
Back to lying awake for 45-60+ minutes every single night. Back to that horrible moment at 1am when you realize you're not falling asleep. Back to the 2am panic sessions where you lie there doing sleep math. Back to waking up feeling like death and needing three coffees just to function. Back to snapping at people you care about because you're running on fumes. Back to wondering if this is just your life forever.
You'll try another supplement that promises miracles. It won't work. You'll watch another YouTube video about sleep hacks. That won't work either. You'll keep spending 9 hours in bed hoping to catch up, but you'll only sleep 5-6 hours and feel more exhausted. Your sleep efficiency will stay at 60-65% and your brain will keep learning that bed = stress. The insomnia will get worse, not better. Years will pass and you'll still be lying awake wondering "what if I'd just tried that guide?"
✅ Choice #2: Invest 60 minutes and $19 to get the 3-Day Insomnia Fix, follow the proven reset sequence, and finally fall asleep in 7 minutes without pills.
Finally stop lying awake for an hour every night. Finally break the 2am panic cycle that's stealing your sleep. Finally wake up feeling refreshed instead of exhausted. Finally have energy for your family, your work, your life. Finally stop wondering "what's wrong with me" because you'll understand your sleep switches and know exactly how to reset them.
Imagine falling asleep in 7 minutes consistently instead of lying there frustrated.
Imagine sleeping through the night instead of waking at 2am in a panic.
Imagine waking up feeling like yourself again instead of needing coffee to think.
Imagine having confidence that you CAN sleep normally—that you're not broken.
Imagine having one system that works, that travels with you, that you can re-run anytime insomnia tries to creep back.
The choice is yours.
But I can tell you from experience—and from the 12,000+ exhausted insomniacs who've already used this system successfully...
Choice #2 changes everything.
And you risk absolutely nothing with the 60-day guarantee.
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