Sleep Well in 21 Days turns the behavioural principles sleep clinicians use, a steady rise time, a bed that means sleep, a sensible sleep window, a real wind-down and a place to park worries, into a plan an ordinary busy person can follow. Educational content, not medical advice.
Sleep Well in 21 Days · Bodhih Pro Kits · 34 by Bodhih Training, trainers to 2,000+ companies since 2008.
Get up at the same time every day and get daylight soon after, keep a sleep diary, use the bed only for sleep, match your time in bed to the sleep you actually get, and move worrying to the early evening. The Sleep Well in 21 Days kit from Bodhih Training gives you the plan and the tools. See a doctor if problems persist.
Want the full free guide first? Read How to Fix Your Sleep Schedule and Stop Waking at 3 a.m..
You nod on the sofa at nine, walk to the bedroom and wake up the moment your head touches the pillow. The bed has quietly become the place where you are awake.
You fall asleep fine, then surface in the small hours with the audit, the school fees and something you said in 2016. Everything looks enormous and there is nothing you can do about any of it.
You have tried the lavender, the new pillow and the list of sleep hygiene rules. Nothing tells you which rule matters for you, so nothing sticks.
A downloaded sleep log gives you boxes to fill and no idea what to do with them. A tracker gives you a morning score to worry about. Neither tells you what to change tonight.
Picture tomorrow morning. You get up at the time you chose, type five numbers into the Sleep Diary and Analyser, and take your tea outside for twenty minutes. It takes less effort than lying in bed negotiating with the alarm, and you have already done the two most useful things in the plan.
Now imagine the seventh morning. As you open the Weekly review sheet, your week is there in plain figures: hours in bed, hours asleep, efficiency, and a suggested lights-out time counted back from your rise time. For the first time you can see where the wakefulness sits, and you know what to change tonight.
In week two, when you notice yourself awake at 3 a.m., you don't reach for the phone. You turn over a calm card, lengthen your out-breath and name a city for every letter. If you are still wide awake, the chair and the dim lamp are already waiting. You have a plan, so the night no longer feels like an emergency.
By day 21 you compare week 1 with week 3 on the Dashboard and decide, with numbers rather than mood, whether to widen your window, hold steady or take your diary to a doctor. Whichever it is, you will know more about your own sleep than you have in years.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
Nightly diary that calculates time in bed, total sleep and sleep efficiency, then suggests your sleep window, lights-out and wind-down times week by week, with a dashboard and a what-helps-what-hurts Trends sheet.
A two-page fillable audit of your nights, days, bedroom and habits that points you to the chapters that matter most for you.
Build a three-part evening routine with times counted back from your lights-out, plus if-then plans for the moments it usually goes wrong.
A 15-minute early-evening worksheet that empties your head, sorts worries into next steps and not-tonight, and tests scary beliefs about sleep against your diary.
Three fillable pages, one per week, with a tick box for every day's action, your weekly numbers and a short reflection.
A printable or fillable one-week diary for the bedside, with the same fields as the workbook so you can copy the numbers across on Sunday.
The whole plan on one page: three weeks, daily actions, the five rules and the window arithmetic.
Fridge-door card that turns your lights-out time into cut-off times for caffeine, alcohol, food, exercise and screens.
Bedside card with the calm, step-by-step plan for night waking, the exact words to say to yourself and the morning-after rules.
Two pages of practical rules for night shifts, rotating rosters, long-haul flights and new parents, with safety first.
One page of red flags for sleep apnoea and other sleep problems a book cannot fix, what to take to the appointment and questions to ask.
An editable one-page summary to take to your doctor, plus ready-to-adapt scripts for your partner, housemates, manager and yourself.
Imports morning light-and-diary prompts, evening wind-down reminders, worry-time appointments and each day's action into Google, Outlook or Apple Calendar.
16 colour cards to print and cut (twelve for 3 a.m. wake-ups, three for the wind-down, one for the morning after) plus a one-page poster for your rise, caffeine, wind-down and lights-out times.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Why a book built on behavioural sleep principles, who should check with a doctor first, and how the three weeks fit together.
Sleep drive, the body clock and arousal explained in plain words, so every later rule makes sense.
How to keep a two-minute diary and read the three numbers that show where your wakefulness sits.
Why you fix the morning first, how to choose an anchor rise time and how to use daylight.
The five stimulus control rules, an awake spot you set up in advance and honest answers to the objections.
How to set a gentle sleep window from your own data, adjust it weekly, and who should not use it.
The honest truth about screens, a three-part wind-down you would choose and if-then plans against revenge bedtime.
Worry time, a brain dump, a no-clock plan for night waking and kinder thoughts about sleep.
Simple timing rules for the habits that quietly undo good sleep, and a bedroom that helps.
What still works when you cannot control your schedule, with safety first and the limits acknowledged.
Sleep apnoea signs, red flags, how to prepare for an appointment and why medication decisions sit with a clinician.
How to hold your gains, respond to a bad night and know when to stop measuring.
All 21 days in three tables, matching the checklist and the calendar.
The public sources behind the facts in the book.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
If you sleep six hours and spend eight and a half in bed, those six hours get spread thin, like too little butter on a large slice of toast. Narrow the time in bed towards the amount you actually sleep, and the sleep consolidates. Sleep pressure is higher at lights out, you fall asleep faster, the 3 a.m. gap shrinks, and efficiency climbs. Then, as sleep becomes solid, you widen the window again a little at a time. Clinicians call this sleep restriction therapy, or bedtime restriction. The name is unfortunate. You are not restricting sleep; you are restricting time awake in bed. In this kit we use a deliberately gentle version, sometimes called sleep compression, with a floor that is higher than a clinic might use.
| Free templates and typical advice | This kit | |
|---|---|---|
| Method | A blank sleep log or a list of sleep hygiene tips | A 21-day plan built on established behavioural sleep principles, explained step by step |
| Sleep diary | Boxes to fill in, no calculations, or formulas that break after midnight | Handles bedtimes either side of midnight; calculates time in bed, total sleep and efficiency automatically |
| What to change | Left to you | Weekly review suggests a sleep window, lights-out time and wind-down time, with a plain-English verdict |
| What affects you | Generic rules about caffeine and alcohol | Trends sheet compares your own ratings with and without late caffeine, alcohol, exercise and naps |
| Night waking | Told to relax | A no-clock 3 a.m. plan, exact words to say and 16 bedside cards |
| Safety and limits | Rarely mentioned | Clear cautions on who should not restrict time in bed, sleep apnoea signs and when to see a doctor |
| Where it works | US-only assumptions | Any country, 24-hour or AM/PM times, shifts, jet lag and new parents covered |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
You cannot make yourself fall asleep, but you can choose when you get up, and that is where better nights begin. Whether you start with the diary tonight or the rise time tomorrow, open the workbook, set your anchor and let three steady weeks show you what your sleep can do.
Personal licence for the buyer's own use (and use with your own team or clients where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
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No. Sleep Well in 21 Days is educational content, not medical advice, diagnosis or treatment. It explains widely used behavioural sleep principles in general terms. Please check with a doctor before changing your sleep schedule if you have a medical or mental health condition, are pregnant, take regular medication or do safety-critical work, and see a doctor if poor sleep persists.
It is based on the principles of cognitive behavioural therapy for insomnia (CBT-I) as described across the field: a consistent rise time, stimulus control, a sleep window, a wind-down and worry time. The American College of Physicians recommended CBT-I as the initial treatment for chronic insomnia in adults in 2016. The kit credits the field and does not reproduce any proprietary programme; it is not a substitute for therapy with a trained clinician.
Each morning you type in a few times and numbers. The workbook calculates time in bed, total sleep time and sleep efficiency, averages them by week, and from the end of week 1 suggests a sleep window with a lights-out time and a wind-down time counted back from your rise time. It handles bedtimes either side of midnight and works in Excel, Google Sheets and LibreOffice.
No. Spending less time in bed can increase daytime sleepiness at first and is not suitable for everyone, for example people with epilepsy or seizures, bipolar disorder, untreated sleep apnoea, pregnancy or safety-critical jobs such as driving. The kit uses a gentle version with a six-hour floor and tells you to check with a clinician. The rest of the plan can be used without it.
Night waking is normal; the trouble is usually what the mind does next. The kit teaches you to avoid checking the time, slow your breathing, occupy your mind with a dull task, get up if you are wound up, and move your worrying to a 15-minute appointment in the early evening. If you wake gasping, or early waking comes with very low mood, see a doctor.
No, and no honest product can promise that. Many people find that a steady rise time, a bed kept for sleep and a sensible window make their sleep more solid, but results vary. If three to four weeks make no difference, that is a good reason to take your diary to a doctor.
Yes, with the limits acknowledged. There is a chapter and a quick guide on protecting an anchor block of sleep, using light and dark on purpose, napping and caffeine with a plan, jet lag routines and sharing nights with a newborn. To measure your starting point, the Shift-Work Adaptability Profile, the Resilience & Stress Management assessment and the Work Strain and Recovery Self-Check at AssessAll are useful companions.
No. The kit does not recommend any medicine or supplement. Decisions about sleeping tablets and sleep aids belong with your doctor or pharmacist, and you should never stop a prescribed medicine suddenly because of a book.
Keep the anchor rise time, the morning light and the bed-for-sleep rule, and use the after-a-bad-night card when life gets in the way. If-then plans help a great deal: the Jobulary guide to implementation intentions shows how to turn them into a simple development plan for your evenings and mornings.
You receive a PDF e-book and 14 tools as digital downloads: a workbook, fillable PDFs, cheat sheets, printable cards and poster, a Word template and a calendar file. Digital kits are non-refundable once downloaded, except for corrupted files not fixed within 3 working days, duplicate charges or failed delivery.
₹599 including 18% GST for buyers in India, or $17 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
