A 56-page science-backed guide that explains why you're not sleeping well — and what to actually do about it.
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The Sleep Guide is a 56-page scientifically backed document written in English for the everyday person. It draws on more than 68 scientific sources — research, studies and books such as Why We Sleep by Matthew Walker.
It explains why we sleep, what exactly happens in the body and brain during sleep, and gives practical tips on how to actively improve sleep. No filler — scientific information translated into English and made practical.
If you wake up tired in the morning, can't fall asleep at night, or your sleep simply isn't working the way it should — this is the guide that will explain why and what to do about it.
Inside the guide
An introduction to the guide, built on more than 68 scientific sources on sleep.
For anyone who wants to understand sleep — not just collect tips. Whether you struggle with falling asleep, daytime fatigue, or simply want to make sure you're sleeping correctly. The guide assumes no specialist knowledge — everything is explained from scratch, without oversimplification.
It works for individuals as well as for parents managing sleep in the whole family.
So far I personally do not have a sleep problem… yet. But I wrote the guide because I work in an environment with three-shift operations — and there it is a very common topic. That is why I started getting interested and decided to share.
Every claim in the guide is backed by research from NIH, Harvard, CDC or the Sleep Foundation. This is not a collection of general tips — it's a comprehensive overview of how sleep actually works and why most of us get it wrong. Take alcohol before bed: yes, you fall asleep faster — but REM sleep suffers and you wake up wrecked. That's exactly the kind of thing I break down in the guide.
Also included is the relationship between sleep and weight loss, which personally interests me most. Without adequate sleep, the body burns muscle instead of fat during a calorie deficit — diet and exercise simply don't work fully without sleep. Similarly, the immunity chapter will show why one night of poor sleep reduces immune cell activity by 70 %, or how big a role magnesium plays.
The guide is built practically — a test at the start tells you what to focus on, 15 sleep hygiene rules are neatly together and a 30-day action plan walks you through changes step by step. I also added a chapter on CBT-I, which is the gold standard for treating insomnia that most people have never heard of.
When someone reads what I put together, even if they use a fraction of it, they'll realise that even small changes can do big things. There are plenty of tips and advice — so everyone can pick what suits their schedule. Whether it's shift work or young parents getting up to their baby countless times a night.
If sleep is troubling you — or you think you sleep well but still feel tired — this is exactly what can change your perspective on healthy living as a whole.
Notice: Content of this product is only of informational nature and does not constitute medical nor other professional advisory. Before starting any health program consult with a specialist.