The Sleep Guide.
A science-backed playbook for better sleep — built around the habits researchers actually recommend. No miracle pills. No quick fixes. Just the four foundations, the techniques and the printable tools that move the needle.
- The complete 31-page Zynaero Sleep Guide (PDF)
- Printable worksheets: sleep log, wind-down builder, bedroom checklist
- The one-page cheat sheet — stick it on your fridge
- The 7-Night Sleep Reset — a night-by-night protocol
- References from CDC, AASM, Harvard & peer-reviewed journals
Delivered the moment your order is confirmed · No physical shipment · Forever yours
Five parts. One reset.
31 pages, 18 chapters, written by the Zynaero team — guided by our friendly owl, Zed. Cover-to-cover it's a single, structured system you can actually stick to.
Understand Your Sleep
- Ch 1The Science of Sleep — stages, cycles, circadian rhythm
- Ch 28 Sleep Myths, Busted (the "8 hours" rule, weekend catch-up & more)
The Four Foundations
- Ch 3The #1 Lever: A Fixed Wake Time
- Ch 4The Morning Light Protocol
- Ch 5The Evening Wind-Down
- Ch 6The Perfect Sleep Environment
The Techniques
- Ch 7The 20-Minute Rule
- Ch 8Calm a Racing Mind
- Ch 9Caffeine, Alcohol & Food (with timing tables)
- Ch 10Movement & Exercise
- Ch 11Naps, Done Right
Special Situations
- Ch 12Jet Lag & Shift Work
- Ch 13Natural Sleep Support — what the evidence actually says
Put It Into Action
- Ch 14The 7-Night Sleep Reset
- Ch 15Troubleshooting Common Problems
- Ch 16Worksheets & Sleep Log (printable)
- Ch 17The One-Page Cheat Sheet
- Ch 18When to Get Extra Help
- +References & Further Reading
Walk away with a system, not just tips.
Anchor your body clock
The #1 lever most guides skip — and why a fixed wake time matters more than your bedtime.
Build a wind-down that works
A simple evening routine that signals "sleep is coming" — without overhauling your whole life.
Quiet a racing mind
Four evidence-backed techniques for the nights when your brain refuses to switch off.
Get caffeine + alcohol right
The cut-off times that matter (with a timing table for everything you drink during the day).
Engineer your bedroom
Cool, dark, quiet — exactly what numbers to hit and the cheap fixes that punch above their weight.
Run a 7-night reset
A printable night-by-night protocol that puts the whole system into motion this week.
Is this for you?
This is for you if…
- You wake up tired even after "enough" sleep
- You lie in bed scrolling, unable to switch off
- You've tried melatonin and felt groggy or unchanged
- You want one structured system instead of 50 scattered tips
- You'd rather fix the root cause than mask it
- You'll do 10 minutes of work tonight if it helps you sleep better
This isn't for you if…
- You're looking for a quick-fix pill or a hack
- You believe sleep is fixed at birth and can't change
- You have a diagnosed sleep disorder that needs clinical care
- You want generic advice you can find on a wellness blog
- You won't read more than two pages
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Read on any device
Phone, tablet, laptop or print it out. The link doesn't expire — re-download whenever you need it.
Tools you'll actually use.
Print the worksheets, fill them in for a week, and watch the patterns appear. Most of our readers tell us this is where the guide really starts working.