"A therapeutic tool —a structured, yet flexible system designed to provide compassionate support that adapts to your real life. It is based on the most effective, science-backed principles of CBT-I for long-term insomnia recovery."
Why this works when others failed.
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What do you need right now?
Use PMR (Clench & Release). A 5-minute tool to manually release physical tension.
Use NSDR (Strategic Pause). A 10-minute deep rest protocol to recharge energy.
Use the Sleep Efficiency Calculator. Check your weekly data, find your Safety Floor, and adjust your window.
Use the Worry Dump. Park your racing thoughts so you can let them go for the night.
If you are here, you have likely tried the tea, the melatonin, the blue-light blockers, and the endless lists of "sleep hygiene" tips. You are likely frustrated because you are working hard to sleep, but it isn’t working.
You are not broken. You just haven't been given the right map.
The Good Night Companion is not a collection of tips. It is a therapeutic system. It is a 90-day, CBT-I backed journey designed to retrain your brain, reset your biology, and—most importantly—fit into your actual, messy, real life.
Here is why this program works when others haven't.
We do not rely on folklore. This program is a structured application of Cognitive Behavioral Therapy for Insomnia (CBT-I), the first-line treatment recommended by sleep specialists worldwide. We address the four root causes of chronic insomnia:
We use Anchor Times to reset your Circadian Rhythm.
We use Sleep Restriction (Titration) to build massive, healthy Sleep Pressure.
We use Stimulus Control to break the "Bed = Battlefield" association.
We use Cognitive Reframing (The 3-C Method) to stop the nightly anxiety loop.
Most sleep programs fail because they are rigid. They assume a perfect life with zero interruptions. When life happens—a late dinner, a sick child, a stressful week—the program breaks, and you feel like you failed.
We built The Good Night Companion with a different philosophy: The program bends so you don't break.
You are always in the driver's seat. We have built specific "control valves" into the system to ensure you can live your life while recovering your rest. These protocols are introduced gradually along your journey, exactly when you need them:
Explicit permission to "Hold Steady" on any protocol if life feels too heavy. You never have to force a change your body isn't ready for.
A protocol that lets you enjoy social events, late nights, and weekends without destroying your progress.
A specific guide for what to do when progress stalls, so you never feel stuck or abandoned.
This book is designed for real life, not a sleep lab. We know that not everyone has a predictable 9-to-5 schedule or a private bedroom.
If you are a caregiver, shift worker, student, or living in a shared space, rigid rules can feel impossible. You will not be left behind. This program supports you with compassionate, adaptive protocols designed to fit your reality.
Healing is not a switch you flip; it is a path you walk. We do not dump every rule on you at once. We guide you through three distinct phases:
We focus on stabilization. You learn to observe your data and establish your Anchor.
We focus on optimization. You become the pilot, using the Titration Protocol to consolidate your sleep efficiency.
We focus on graduation. You learn to let go of the logs, trust your body, and move from "controlling sleep" to living your life.
This is the heart of our method. We know that recovery requires Data (to know what to do) and Grace (to keep going when it's hard).
We provide formulas, Sleep Efficiency calculations, and clear "If-Then" protocols.
We normalize "The Dip"—the period where it gets harder before it gets better—and provide the tools to get through it. We treat you not as a patient to be fixed, but as a human to be supported.
"For too long, you have treated sleep as a battle to be won. You have treated your bedroom as a battlefield and your brain as an enemy."
It is time to call a truce.
"You do not need to do this perfectly. You do not need to fix it all tonight. You just need to turn the page to Day 1. We have built the map. We have packed the tools. We are ready to walk this path with you."
We have built the map. We have packed the tools. We are ready to walk this path with you.
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TIB (Time in Bed) = Wake Time - Bed Time
TST (Total Sleep Time) = TIB - (Time awake)
| Day | TIB (hrs) | TST (hrs) |
|---|
Shift Workers: Calculate Day/Night separately.
Rest your body. Clear your mind.
Save your sleep.
10:00 remaining
A manual override for physical tension.
Clench to release.
5:00 remaining
This AI-powered feature is currently in development and will be live shortly.
Hang tight! In the meantime, please explore the other tools in your toolkit.