The Deep Sleep Guide (16-page PDF, version 1.4)

• How sleep works: the sleep stages and what each one does
• 5 chapters: Light and Melatonin, Master Your Rhythm, Recharge With Stillness, Optimize Your Bedroom, Your Sleep Stack (optional)
• Awake at night? What to do when you can't fall asleep or wake up at 3 a.m.
• CBT-I explained: why guidelines name it the first treatment for chronic insomnia
• A 7-day plan that adds one change at a time
• A printable 31-day sleep tracker
• Every key claim shows its study design and evidence level, with all 31 sources listed

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Educational content, not medical advice.