The Sleep Bible — The Complete Guide to Better Sleep, More Energy, and a Healthier Life (PDF)

A practical, science-grounded guide to fixing sleep for good: real circadian rhythm and sleep pressure basics, a proven night-time wind-down routine (the 3-2-1 rule), phone and screen habits, real caffeine half-life numbers and cutoff times, a full bedroom-environment checklist, sleep schedule and light-exposure guidance, food and exercise timing, breaking the stress-insomnia cycle, a printable daily sleep tracker, and a full day-by-day 30-day sleep improvement plan.