Sample week
78
Sleep score
A logged week in the tracker — not a promise of a number on night one.
A 21-day sleep program
Fall asleep faster. Wake up rested.
Sleepolytics is a 21-day plan for people who have already tried everything: one short lesson a day, one small change to make that night, and a 60-second log the next morning. It teaches CBT-I — the approach sleep clinics use before pills.
Program
21 nights
Lessons
29 in total
Each day
About 20 min
Tracking
60-second log
The science
Why your brain needs better sleep
The 21-day program is built on sleep science used in clinics for decades. These three ideas are the foundation — not another list of tips.
Circadian rhythm reset
Your body clock decides when you feel sleepy. The program realigns that sleep–wake cycle so rest comes more easily.
Sleep hygiene that sticks
Light, caffeine, screens, and temperature are small changes, but they only work when you practice them the same way each night.
Cognitive behavioral strategies
The same CBT-I techniques sleep clinics use — logging, a sleep window, and something to do with the thoughts that keep you awake.
Who the 21 days are for
This is for adults whose nights have stopped working on their own: a bedtime that keeps sliding, 3 a.m. wake-ups, or mornings that never feel recovered. It is a structured educational program — if you have a diagnosed sleep disorder, use it alongside your clinician rather than instead of one.
- You fall asleep late, wake in the night, or wake up unrefreshed
- You want a plan to follow, not more articles to read
- You can give it about 20 minutes a day for three weeks
- Not a fit if you are looking for a diagnosis, a prescription, or a one-night fix
How it works: 3 weeks, about 20 minutes a day
Each day gives you one lesson, one small thing to change that night, and a 60-second log the next morning. You do the days in order — and if you miss one, you pick up the next morning instead of starting over.
01
Week 1 — Understand your sleep
Set one fixed wake time, reset your bedroom, deal with caffeine and late food, and learn the worry dump and 4-7-8 breathing. You start logging on Day 1, so by Day 7 you can see your real pattern instead of guessing at it.
02
Week 2 — Fall asleep faster
The core of CBT-I. You compress your time in bed to rebuild deep sleep, learn the 20-minute rule for when sleep will not come, and get a written 3 a.m. protocol. This is the hardest week and the one that changes the most.
03
Week 3 — Make it stick
You hand sleep time back as your efficiency holds, find your single biggest disruptor from your own logs, build a wind-down you will actually keep, and write a one-page plan for the nights after Day 21.
Included in one enrollment
Everything you get when you enroll
One enrollment, no upsells and no subscription. All of it sits in your Sleepolytics account, and it stays there after Day 21.
- 21 daily lessons, Day 1 to Day 21 — 12 to 18 minutes each
- 8 setup lessons before Day 1, including your Sleep Health Score
- A 60-second morning sleep log with streaks, efficiency, and a weekly view
- 3 calculators: your bedtime, your sleep window, and sleep efficiency
- 9 audio tracks — 4-7-8 breathing, body scan, PMR, rain, brown noise
- 28 printable PDFs — course map, sleep diary, bedtime card, 3 a.m. card
- A written 3 a.m. protocol and a 20-minute-rule card for the bad nights
- Your one-page Sleep Constitution for the nights after Day 21
- Week 1, Week 2, and completion certificates you can download
One lesson, one action, every day
Open the day, read the lesson, do the single thing it asks for that evening. There is no 300-page book to finish and nothing to binge.
You see your own pattern
The morning log takes about a minute and turns into your bedtime, wake-ups, and sleep efficiency — so week three is based on your data, not your memory.
It tells you what to do tonight
When you are exhausted you should not have to go looking for advice. Your dashboard names the next step for the day you are on.
Tools, not just reading
Calculators work out your bedtime and sleep window, the audio library helps you settle, and the printables are filled in by hand.
The method behind it: CBT-I
Sleepolytics teaches cognitive behavioral therapy for insomnia — the approach recommended before sleeping pills. It works on three things at the same time, which is why sleep hygiene alone rarely fixes anything. It is educational, not medical care, and it does not promise eight perfect hours.
1. Your body clock
One fixed wake time, morning daylight, and honest caffeine and food cut-offs pull your sleep timing back into a lane your body can predict.
2. Your bed means sleep
A compressed sleep window and the 20-minute rule rebuild the link between lying down and falling asleep, instead of lying down and waiting.
3. Your mind at night
Worry dumps, thought records, and defusion give a racing mind somewhere to go besides negotiating with the ceiling at 3 a.m.
What people say after the 21 days
Amelia R.
7 days ago
Honestly the first week felt like nothing was happening. You just log your nights and do the short lesson. Then the wind-down stuff in week 2 started landing and I was falling asleep before I could start worrying about falling asleep. I'm on day 19 now and lights out is around 11 instead of 1.
Daniel M.
Sep 14, 2026
I've bought two sleep books and got about 40 pages into both. This is 15-20 minutes a day and one thing to try that night, so I kept going. My wife noticed before I did — I stopped bringing the laptop to bed around day 8 and never went back to it.
Priya S.
5 days ago
I work a mix of days and lates so I nearly didn't buy it. It doesn't demand a 10pm bedtime, it gives you a window and shows you how to shift it. Four stars only because I had to adapt a couple of the lessons myself on the nights I finished at 1am. Still the most useful thing I've tried.
Hannah W.
2 weeks ago
Takes me about a minute after the alarm. What surprised me is how wrong I was about my own sleep — I'd have told you every night was terrible, and the tracker showed me it was really two bad nights a week, usually after a late coffee. Hard to argue with your own numbers.
Tom B.
Sep 8, 2026
I still wake up in the night, that hasn't gone away completely. The difference is I'm not lying there doing maths about how many hours I have left. There's an actual plan for it in week 2 and it takes maybe 10 minutes before I'm back off. Wish I'd found this two years ago.
Grace O.
3 days ago
Waking before 5 and calling it a day was my normal for about three years. I assumed it was just my age. The timing and light sections explained why it was happening in a way that made sense, and I'm now getting to about 6:15 most mornings. Not perfect. Enormously better.
Michael E.
Aug 29, 2026
The daily structure and the calculators are excellent and I use the sleep window one most weeks. My only real complaint is the audio library — I'd happily listen to more of it, there isn't a huge amount there. The course itself does what it says.
Sofia L.
12 days ago
Two kids, so after 8pm was basically admin until I collapsed. The 90-minute dimming idea sounded precious to me at first and it turned out to be the thing that worked. Phone goes in the kitchen, lamps instead of the big light. I get in bed tired now rather than wired.
Ryan T.
Sep 18, 2026
Late coding sessions were the real problem and I'd been ignoring that for years. Seeing the nights laid out in the tracker made it obvious. I moved the last push an hour earlier and my 6:40 alarm stopped feeling like an attack. Three weeks is about right — long enough to stick, short enough to bother.
Pricing
One payment. Everything above included.
There is no subscription, no upsell, and nothing extra to buy later. Here is what you should expect to be different by the end of the three weeks.
Fall asleep faster
You build a wind-down you can run on an ordinary, messy evening: lights down, phone out of the room, one next step — instead of lying there waiting.
Something to do at 3 a.m.
You get a written protocol for waking too early, so one broken night does not turn into a broken week.
Proof that it is working
Your morning log becomes sleep efficiency and streaks, so you can see progress in week two even on the days it does not feel like progress.
Save 33%
21-Day Sleep Solution
One payment · you keep access after Day 21
$299.00$199.00
- 29 lessons — 8 setup lessons plus Day 1 to Day 21
- Morning sleep log, streaks, and your weekly view
- Bedtime, sleep-window, and efficiency calculators
- Audio library and printable PDFs to keep
- Week 1, Week 2, and completion certificates
- 4-day money-back window
We check every payment by hand, then email you the moment your account opens. Questions: support@sleepolytics.com
Sleep better, or get your money back
Try it, do the setup lessons, read ahead. If you decide it is not for you, email us within 4 days of buying and we refund you in full — no form to fill in and no reason required. Write from the address you enrolled with.
- Email us within 4 days of purchase — no reason needed
- Write from the address you enrolled with
- Refunds go back to your original payment method
- Keep your account, lessons, and logs after Day 21
Questions people ask before they buy
About 20 minutes: a 12 to 18 minute lesson, one small change to make that evening, and roughly a minute to log how the night went the next morning.
Three weeks from tonight, you could be sleeping again.
One payment of $199 (was $299) for the whole 21-Day Sleep Solution. Work through it one day at a time, and if it is not for you, use the money-back window.
- 21 nights, about 20 minutes a day
- 4-day money-back window
- You keep access after Day 21