Quiet Hours

Chronic insomnia

Nothing Worked Until This

The 6-week sleep window method for chronic insomnia.

A self-guided, six-week program based on CBT-I, for people who have tried the pills, the apps and every tip, and still lie awake. CBT-I is the recommended first-line treatment for chronic insomnia in adults.

  • 136-page book (PDF + EPUB)
  • 15-page printable workbook
  • 12 worksheets
  • 6-week program
Coming soonLook inside

Is this your night?

Tap the ones that sound like you.

Nothing tapped yet. Take your time.

See a doctor first if you snore loudly or stop breathing in your sleep, have epilepsy or bipolar disorder, are pregnant, or work in a safety-critical job. The program's sleep-window steps can cause temporary daytime sleepiness. The book never tells you to stop a medicine: it gives you a script for talking to your doctor.

Look inside

Real pages from the book and the workbook. Tap any page to see it larger.

The 6-week path

Ten chapters that follow the book's own six-week roadmap. Six weeks is a structure, not a race.

  1. Weeks 1 to 2

    Measure and learn

    • 1

      Why Nothing Worked

      Why tips and pills often fail, and what specialists use first.

    • 2

      How Sleep Actually Works

      Sleep drive, your body clock, and the alarm that keeps you up.

    • 3

      The Sleep Diary

      Two weeks of real data before you change anything.

  2. Week 3

    Set your sleep window

    • 4

      Your Sleep Window

      The core of the program: a set window, adjusted week by week.

    • 5

      Bed Is for Sleep

      Retraining the bed as a place where sleep happens, including a 3 a.m. plan.

  3. Weeks 4 to 5

    Quiet the mind, anchor the day

    • 6

      Quiet the Mind

      Thought records and worry time, done during the day.

    • 7

      Body and Clock

      Light, timing, caffeine, alcohol and daily anchors.

  4. Week 6

    Expand and protect

    • 10

      Relapse-Proofing

      What to do when a bad week comes back.

  5. Any time

    Alongside the roadmap

    • 8

      Pills and Supplements, Honestly

      What guidelines say, as questions for your doctor, never dosing.

    • 9

      When Life Makes It Harder

      Shift work, babies, pain, menopause and travel.

The workbook

Twelve worksheets, one for each step: a two-week sleep diary, a calculator for your starting sleep window, a cut-out 3 a.m. plan and a relapse plan for bad weeks.

  1. 01Sleep HistoryCh. 1
  2. 02Three-Factor Self-CheckCh. 2
  3. 03Sleep DiaryCh. 3
  4. 04Weekly AveragesCh. 3–4
  5. 05Window CalculatorCh. 4
  6. 06My 3am PlanCh. 5
  7. 07Thought RecordCh. 6
  8. 08Worry TimeCh. 6
  9. 09Daily Anchors PlannerCh. 7
  10. 10Medication & Supplement LogCh. 8
  11. 11My Scenario PlanCh. 9
  12. 12Relapse PlanCh. 10

How it's made, honestly

  • Guideline-based.

    Built on CBT-I

    The program follows the approach sleep guidelines recommend first, adapted for doing at home.

  • Checked.

    Every research claim checked

    Each one is linked to a published study and checked against its summary, with the limits stated plainly.

  • Safe.

    No medication advice

    No doses and no stopping anything. It's education, not medical advice, and Quiet Hours claims no credentials.

Questions

Short, honest answers. Didn't find yours?

hello@quiethoursbooks.com
I've tried everything. Why would this be different?

Most people have tried tips, supplements and pills. Far fewer have tried the structured method sleep specialists use first. That's what this book walks you through.

Sleep restriction sounds awful.

It's temporary, structured and adjusted every week. The book explains how to do it safely and who should ask a doctor first.

Do I have to stop my sleeping pills?

No. The book never tells you to stop. It gives you a script for talking to your doctor about it.

Is it medical advice?

No. It's education plus a self-help program, with a page of warning signs that mean you should see a doctor.

When can I buy it?

Soon. The book is finished and goes on sale shortly.

Your sleep can be retrained.

Six weeks, one window, a diary that shows you what's changing.

Coming soon