Understand
Begin with short explanations of night waking and the safety information. You do not have to read everything at once.
FOR THE SECOND HALF OF THE NIGHT
It’s 3 a.m.
What do you
do next?
Stop piecing together another night of sleep tips. Open one clear plan.
The 3 AM Protocol gives you practical guidance for night waking, a simple morning diary, and a step-by-step way to explore your sleep habits.
Get The 3 AM Protocol · $27$27 once · No subscription · 60-day refund policy
One clear place to start.A plan you can follow.$27. Yours to keep.
A FAMILIAR KIND OF NIGHT
The clock says 3:17.
Your mind says, “Here we go again.”
You turn over. Check the time. Work out how many hours are left before the alarm.
Then comes the search. Another article. Another suggestion. Something else to remember when you’re already tired.
What would help is knowing where to start and what to do next.
That is what this programme is designed to give you: a sequence to follow, a place to keep your notes, and guidance you can return to without starting the search all over again.
See the complete $27 programmeTHE APPROACH
Notice the pattern.
Follow the plan.
Keep it in one place.
Record
Keep a simple diary for a baseline week. Work from your own notes instead of trying to remember every night.
Work through
Follow the four protocol weeks, with the relevant lessons and tools together in your members area.
The programme includes changing time in bed. It can be demanding and is not suitable for everyone to use independently. Read the suitability information before buying.
A LOOK INSIDE
A useful place to start tomorrow morning.
You don’t need a perfect account of the night. A simple record gives you something more useful than a guess at the end of the week.
This is the kind of practical tool included in the programme.
YOUR MORNING SLEEP DIARY · SAMPLE
Last night, in a few lines.
- What time did you get into bed?
- About how long did falling asleep take?
- About how long were you awake in the night?
- What time did you get up for the day?
Make your best estimate. Record it in the morning, rather than watching the clock during the night.
Read a free sample lessonWHAT YOU’LL FIND INSIDE
Less searching.
More clear next steps.
- A starting point for understanding the second half of the night
- A simple way to record patterns without relying on memory
- Guidance on bedtime associations and what to do during night waking
- Exercises for putting worries on paper before bedtime
- A place to review your notes and decide what to discuss with a clinician
- A printable reference card to keep close by
THE COMPLETE PROGRAMME
The 3 AM Protocol
A self-guided programme for adults, with written lessons, practical tools and a printable workbook in your private members area.
- Short lessons, organised in a clear sequence
- Your saved sleep diary and personal progress
- Sleep-efficiency calculator and night-waking card
- Reference library for common questions
- The complete printable workbook
- Ongoing access, with no monthly charge
Optional complete audio edition available separately for $14 after purchase. The $27 course includes 27 lessons across 7 modules, plus a 62-page PDF. Begin with the introduction and baseline week, then work through four protocol weeks. Four weeks describes the structure, not a promised result.
PLEASE READ BEFORE YOU BUY
A clear plan.
An honest commitment.
This is educational material, not medical care or clinician-delivered CBT-I. It cannot diagnose the cause of your waking and does not promise a particular sleep outcome.
The programme includes adjusting time in bed, which can increase daytime sleepiness. Speak with a qualified clinician before using those techniques if you have bipolar disorder, seizures, possible untreated sleep apnoea, significant daytime sleepiness, are pregnant, or do safety-critical work.
Do not drive when sleepy or change prescribed medication based on the programme. Persistent or worsening sleep problems deserve medical assessment.
Full suitability and educational disclaimerQUESTIONS BEFORE YOU START
The straightforward answers.
Is this another big course to get through?
You can read one short lesson at a time. The first step is the introduction and safety information, followed by a baseline diary week. The programme does ask for consistent practice, so it is not an overnight shortcut.
Can I read it on my phone?
Yes. Read the lessons in your browser. The printable workbook is included if you prefer paper. A complete audio edition is available as an optional $14 upgrade.
What happens after I pay?
Once payment is confirmed, we automatically email you a secure sign-in button for your members area. You can also request a fresh link from the sign-in page.
Will this cure insomnia?
No result is guaranteed. This is self-guided education and is not a substitute for assessment or treatment by a qualified clinician.
What if I change my mind?
Email hello@sleepsettled.com within 60 days of purchase to request a refund. You can keep your downloaded PDF.
ONE CLEAR PLACE TO START
The next step doesn’t need
to be another search.
Open the introduction. Read the safety information.
Start with one simple record tomorrow morning.
One payment · Digital programme · 60-day refund policy