I finally understand why I've been tired for years The supplement chapter alone saved me hundreds Fell asleep 30 minutes faster by night three Funny enough to read before bed without a screen Wish someone handed me this in my twenties My Oura ring data doesn't lie — this works The CBT-I chapter replaced a $2,000 therapist Read it, did the audit, haven't looked back I finally understand why I've been tired for years The supplement chapter alone saved me hundreds Fell asleep 30 minutes faster by night three Funny enough to read before bed without a screen Wish someone handed me this in my twenties My Oura ring data doesn't lie — this works The CBT-I chapter replaced a $2,000 therapist Read it, did the audit, haven't looked back
Sleep Better — A Science-Backed Guide book cover
17 Chapters • 30+ Peer-Reviewed Studies • Zero Filler

Sleep Better
A Science-Backed Guide

You've tried the apps. You've tried the melatonin. You've tried telling yourself to "just relax." This is the field manual that actually fixes your sleep — built on peer-reviewed research, written by someone who thinks you deserve to understand why things work, not just be told what to buy.

Get the Guide →

102 pages of science you can use tonight • PDF + EPUB + MOBI • Instant delivery

The average adult spends 2 hours and 12 minutes awake in bed each night. That's 33 days per year lost to staring at the ceiling.

Why This Matters

Poor sleep isn't a minor inconvenience.
It's a slow-motion health crisis.

Sleep deprivation doesn't announce itself with sirens. It creeps in — foggy mornings, irritable afternoons, a body that seems to age faster than it should. The research is unambiguous about what's happening underneath.

4.2×

More likely to catch a cold

People sleeping fewer than six hours had 4.2 times the risk of infection compared to seven-hour sleepers. (Prather et al., 2015)

$411B

Annual economic cost

The US alone loses over $411 billion per year in productivity due to insufficient sleep. That's 1.23 million working days.

33%

Higher dementia risk

Chronic short sleep in midlife is associated with a 30–33% increased risk of developing dementia later in life.

73%

Of supplement buyers waste money

Most sleep supplements either don't work, work for the wrong reasons, or are dosed incorrectly. This book tells you which ones actually hold up.

How It Works

Three phases to actually sleeping

01

Understand Your Biology

Learn what circadian rhythms, chronotypes, and sleep architecture actually mean — and why most "sleep tips" ignore them entirely. Chapters 1–3 rewire how you think about sleep.

02

Fix Your Environment & Habits

The bedroom audit. The light protocol. The wind-down routine. The supplement stack that works (and the ones burning your money). Chapters 4–10 are your implementation playbook.

03

Handle the Hard Stuff

Anxiety, racing thoughts, CBT-I, sleep disorders, tracking obsession, and when to see a professional. Chapters 11–17 deal with the things no listicle will tell you.

What's Inside

17 chapters. Every claim sourced.

01Why Sleep Matters (More Than You Think)The terrifying dose-response data
02Your Internal ClockCircadian rhythms, chronotypes, social jet lag
03Sleep Across Your LifespanWhy sleep changes every decade
04The Bedroom AuditTemperature, light, sound, air quality
05Light: Your Most Powerful Free ToolThe melanopsin protocol
06Exercise and SleepThe optimal dose and the U-shaped trap
07Food, Drink, and CaffeineThe invisible sleep thief in your mug
08The Wind-Down Protocol60-minute pre-sleep routine
09Supplements: What Actually WorksRanked, dosed, and BS-tested
10Prescription MedicationsThe honest conversation
11Stress, Anxiety & Racing ThoughtsYour brain won't shut up — here's how
12CBT-IThe treatment your doctor didn't mention
13Sleep TrackingWearables, apps, and the obsession trap
14Naps, Weekends & NegotiationsThe sleep debt lie
15Red FlagsWhen it's not just "bad sleep"
16Quick Wins vs. Deep FixesThe cheat sheet
17The Final Word (and a Pep Talk)The 80/20 rule for sleep
The Difference

This isn't another sleep tips listicle

Sleep Better Other Sleep Books
Sources 31 peer-reviewed studies cited & linked "Studies show..." (no citation)
Supplements Ranked by evidence, dosed precisely, BS flagged "Try magnesium!"
Tone Witty, honest, respects your intelligence Dry textbook or wellness fluff
Medications Honest risk/benefit with landmark research "Pills are bad" or silence
Mental Health Full chapters on anxiety, CBT-I, and when to get help Ignored or handwaved
Actionability Tonight/This Week/This Month tier system "Improve your sleep hygiene"
Sleep Tracking When it helps, when to stop, and the orthosomnia trap "Track your sleep!"
What Readers Say

Results from real sleepers

★★★★★

"I've read Walker's Why We Sleep and Huberman's protocols. This is the first book that told me exactly what to do, in what order, and was honest about what doesn't work. I'm falling asleep 25 minutes faster."

— M.K., Software Engineer
★★★★★

"The supplement chapter saved me about $80/month. I was taking five things — turns out two of them were useless and one was counterproductive. Worth the price of the book ten times over."

— J.R., Product Manager
★★★★★

"I didn't know CBT-I existed. My doctor never mentioned it. Chapter 12 changed the trajectory of my insomnia more than the sleeping pills I'd been prescribed for three years."

— A.T., Marketing Director
Get Your Copy

One book. Every answer.

The average person spends $1,200+ per year on sleep products that don't work. This guide costs less than a single bottle of premium melatonin gummies.

$29
One-time purchase • Instant delivery
  • Complete 102-page e-book in PDF, EPUB & MOBI formats
  • 17 evidence-based chapters with 31 cited studies
  • The Bedroom Audit Checklist (printable)
  • The 60-Minute Wind-Down Protocol
  • Supplement ranking with exact dosages
  • Quick Wins vs. Deep Fixes cheat sheet
  • Free updates as new research is published
Download Now →
💫

30-Day Sleep-or-Your-Money-Back Guarantee

If you implement the protocols in this book for 30 days and don't see measurable improvement in your sleep quality, send me an email describing what you tried. Full refund, no questions beyond that one. I wrote this book because the science works. If it doesn't work for you, I don't want your money.

Questions

Before you decide

It's written like a conversation with a well-read friend who happens to have access to PubMed. The science is rigorous — every claim is sourced — but the tone is warm, occasionally funny, and never condescending. You'll learn about your suprachiasmatic nucleus while laughing about supplement marketing.

Why We Sleep is an excellent primer on sleep science. This book starts where that one stops: it tells you exactly what to do, in what order, with specific protocols, dosages, and timelines. It also covers topics Walker doesn't, including supplements (ranked and dosed), prescription medications (honestly), sleep tracking pitfalls, and the full CBT-I protocol.

This book is not a replacement for medical treatment. Chapter 15 is specifically about red flags — sleep apnea, restless legs, narcolepsy, and parasomnias — and helps you understand when you need a doctor. The lifestyle and environmental chapters will still be useful alongside professional treatment, but please consult your healthcare provider.

You'll receive three formats: a beautifully formatted PDF (perfect for screens and printing), EPUB (for Apple Books, Kobo, and modern Kindle), and MOBI (for older Kindle devices). All are designed to be easy to read and navigate, with a full table of contents and cross-referenced chapters.

Chapter 16 is a cheat sheet organized into "Tonight," "This Week," and "This Month" tiers. You can implement the first tier in under two hours and feel the difference by tomorrow morning. The deeper chapters give you the understanding to sustain and build on those quick wins.

Tonight is the last night
you sleep badly by accident.

Every night you don't fix this costs you energy, health, and years. The science exists. The protocols work. The only missing piece is you deciding to use them.

Get Sleep Better Now →