Frequently Asked Questions

Most learners report improvements within 7–14 days when practicing nightly. The biggest predictor is consistency: follow the same wind‑down window, repeat the routine, and avoid switching methods mid‑week.

• Days 1–3: you’ll usually feel calmer at bedtime.
• Week 1: faster “settling” and fewer restarts.
• Week 2+: more stable sleep onset on most nights.

No. All courses are optimized for silent reading with optional timing cues. If you share a room, prefer silence, or don’t use earbuds, you can still complete every exercise.

If you do use audio, keep it low and steady—anything that feels “stimulating” can work against sleep onset.

No. Our content is educational and habit‑focused, not a medical service. It does not diagnose, treat, or cure any condition.

If you have severe insomnia, sleep apnea symptoms, or you’re taking medications that affect sleep, consider consulting a licensed clinician.

Yes—within 14 days if you complete the starter routine and feel no benefit. We’ll ask a couple of short questions to confirm you tried the baseline steps (so we can improve the program), then we process your refund to the original payment method.

You’ll receive an email with a sign‑in link and setup steps. If you already created an account, just sign in with the same email used at checkout. For security, links expire—request a new one if needed.

Tip: if you don’t see the email within 10 minutes, check spam/promotions and search for “course access”.

Yes. Use the “short loop” version: keep lights low, avoid checking the time, and repeat a single calming sequence for 5–8 minutes. If you feel frustrated, switch to a non‑stimulating activity for a few minutes and then return.

Many learners start there. The methods are designed to reduce “effortful trying” and gently redirect attention. If anxiety is intense, we recommend pairing the routine with professional support, especially if it affects daytime functioning.

Yes, it’s mobile‑friendly. If you’re using a phone at night, reduce brightness and enable a warmer display setting if available. The course is designed to be readable in short segments without endless scrolling.

Nothing breaks. Just resume the next night and keep the same “minimum routine” short. Avoid compensating with extra steps—simplicity tends to work better at bedtime.