Sleep After 50: The 7-Day Reset

Sleep changes after 50 — lighter, shorter, easier to break. But better sleep is still learnable, and it starts with one week of small, specific changes.

Sleep After 50: The 7-Day Reset is a 57-page workbook from Health Captain that turns sleep science into a daily plan you can actually follow. No gadgets, no pills, no perfect routine required.

What's inside:

THE SLEEP AUDIT — 16 habit checks plus 5 medical red flags, with scoring, so you know your starting point before you change anything.

THE 7-DAY RESET — one day, one change:

Day 1 — Wake Time: anchor your body clock.

Day 2 — Morning Light: get daylight working for you.

Day 3 — Movement: the right amount, at the right time.

Day 4 — Caffeine, Alcohol & Meals: what helps, what hurts, and the noon cutoff.

Day 5 — The Sleep Cave: build a bedroom that invites sleep (65–68°F, dark, quiet).

Day 6 — The Wind-Down: a 30-minute routine that tells your brain the day is done.

Day 7 — Review: what worked, what to keep, and your next 30 days.

7 DAILY SLEEP JOURNALS + WEEKLY TRACKERS — fillable pages to record bedtime, wake time, sleep quality, and what actually helped.

30-DAY MAINTENANCE PLAN — how to keep the gains after the reset week, including naps, travel, time zones, food & sleep, and sleep & your medications.

WHAT TO ASK YOUR DOCTOR — sleep apnea red flags, questions to bring to your appointment, and space for notes.

TWO EDITIONS IN ONE PURCHASE

Fillable PDF — type on screen, 337 fillable fields. Print edition — light-ink pages, easy on your printer.

This workbook is general information, not medical advice. If you snore loudly, stop breathing in your sleep, or feel exhausted despite a full night, talk to your doctor — those are worth checking.

From Health Captain — healthcaptain.com. Published by Mass Density, Inc.