Measure your bedroom against clear targets for heat, light, sound and air, then test which change works for you.

What you get, instantly after checkout:

• The four targets: temperature, light, noise and CO2, with the studies behind each.
• A 32-point bedroom audit: that counts itself, plus an overnight measurement page.
• Fixes at three prices: free tonight, under $100 and under $500, for each of the four.
• An evening and morning routine: with a caffeine-gap calculator.
• Two 14-day experiments: a baseline week and a change week, with the averages worked out.
• 32-page fillable PDF e-book: print it, or type into it on screen; the calculations work in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit.
• Free bonus: an online edition of the same e-book for any phone, tablet or computer.

Digital product: a fillable PDF download plus online access. Nothing is shipped. One payment, no subscription. 60-day money-back guarantee. An educational and organizational tool, not medical advice.

Seven five-minute practices, a chooser for every kind of moment, and a 30-day log.

What you get, instantly after checkout:

• Seven practices, one page each: breathing, muscle relaxation, a green walk, worry postponement and more.
• An evidence table: nine practices graded, including the breaks that do not help.
• A chooser and habit plan: which practice for which moment, plus cut-out cards.
• Day 0 and day 30: a self-check scored twice, with the change calculated.
• A 30-day log: tension, sleep and minutes that average themselves.
• 31-page fillable PDF e-book: print it, or type into it on screen; the calculations work in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit.
• Free bonus: an online edition of the same e-book for any phone, tablet or computer.

Digital product: a fillable PDF download plus online access. Nothing is shipped. One payment, no subscription. 60-day money-back guarantee. An educational and organizational tool, not medical advice.