This is a step-by-step nervous system shutdown for people whose brains treat bedtime like an unpaid night shift. No meditations or hypnosis here!
If your mind turns into a chaos intern the second the lights go out, replaying conversations, inventing disasters, and running threat simulations like it gets overtime, this system was built for you. This is a practical, brain-based toolkit that works by hijacking the circuits that keep you wired, alert, and stuck in prediction mode, and giving your body the exact signals it needs to downshift into real sleep mode. Instead of fighting your thoughts or trying to “clear your mind,” you use targeted tools that mechanically change your physiology, your attention, and your neural load so your brain can actually stand down. You do not have to believe in it, trust it, or even want it to work. You just follow the steps and let your nervous system do what it already knows how to do when the conditions are right.
Inside, you get ten step-by-step tools you can do in bed for teens and adults, each designed to hit a different part of the stress system.
Some occupy your prediction circuits so your brain stops catastrophizing. Some calm your vagus nerve so your body stops acting like it is in danger.
Some narrow sensory input so your mind finally has less noise to juggle.
Others use pressure, temperature, breath, or attention to shift your system out of guard mode and into rest mode.
You can use one tool, stack a few together, or rotate them depending on what your brain is doing that night. You also get a big dedicated section of tools for kids ages eight to thirteen, written in a way that treats them like intelligent humans who can understand their own brains instead of being talked down to.
These are framed as “brain hacks” and body tech that give kids real agency at bedtime.
For younger kids ages three to seven, there is a separate section that explains why sleep resistance is usually a nervous system problem, not a behavior problem, and then walks parents through simple, realistic tools to settle the system instead of battling bedtime. This includes short, concrete techniques like movement releases, sensory rituals, breathing games, worry containers, and gentle imagination tasks, plus ten practical, research-informed tips that actually make bedtime easier.
You'll also get 2 big bonus tools!
1) Access to an 8+ minute audio via download as well as a QR code inside the PDF. This is not hypnosis or meditation. It is a normal speech paced guide you can listen to with your eyes closed while you are lying in bed. It weaves together several tools from the system, plus a few extras, so you can just press play and let your brain be led through a shutdown instead of having to think your way there.
2)Relaxation tools for during the daytime! Coloring pages combined with breathing techniques for adults and teens -AND- relaxation tools for the little ones that combine short stories with coloring pages and their own kid-simple breathing techniques.
