The Two-Week Sleep Reset
The FoamNights plan for a steadier sleep schedule: a fixed wake time, a caffeine cutoff, a nightly diary and one habit a night
The calculators on this site each answer one question: which bedtime fits a wake time, when to stop caffeine, how efficient one night was, how short a week was. None of them keeps the record that joins them up, and the sleep debt calculator is only as good as the hours you give it: time in bed overstates sleep. The Two-Week Sleep Reset does. Part 1 fixes a wake time and counts back to your bedtimes, sets your caffeine cutoff, shows how to keep a one-line diary each morning, and adds up a week as time asleep, not time in bed. Part 2 is fourteen nights, one well-known habit each (morning light, a wind-down, a cool dark room, the twenty-minute rule and more), with a review at the end of each week. Habits only: not medical advice and not a treatment for insomnia or any sleep disorder, with a page on when to see a doctor. With your purchase comes a personalised sheet with your own schedule, cutoffs and nights.
Look inside
Two full pages from the plan, exactly as printed. Click either to read it at full size before you decide.
What is in it
- A fixed wake time and the bedtimes that fit it
- Your caffeine cutoff
- The one-line morning diary
- In bed versus asleep: the week's real figures
- Fourteen nights, one habit each
- Two weekly reviews
- A fourteen-night diary grid
- A bedtime and cutoff card
- Bonuses: a quickstart and when to see a doctor
- A personalised sheet: your schedule, cutoffs and nights
- ✓ 34 printable pages
- ✓ 10 sections, worksheets and templates
- ✓ A second PDF worked out from the numbers you enter
- ✓ No account needed, just an email address
- ✓ Instant download; link valid 7 days
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The plan complements the free Sleep Efficiency Calculator. It scores one night; the plan keeps fourteen and adds up what you actually slept.