Sleep Better 7-Day Plan

Seven nights. One small change at a time.

If you are tired but still struggle to switch off, Sleep Better gives you a calm, practical plan to follow—without complicated routines, expensive products or pressure to achieve “perfect” sleep.

Created by Stefania De Cara, Complementary Wellness Therapist and holder of the Sleep Consultant Accredited Practitioner Diploma, the guide introduces one manageable adjustment each day. You can notice what genuinely helps, keep the useful changes and leave behind anything that doesn’t suit you.

What’s included

• A quick assessment of your current sleep patterns
• Four important foundations of better sleep
• A practical bedroom checklist
• Guidance on daylight, movement, caffeine, naps and alcohol
• A simple final-hour wind-down sequence
• Strategies for an overactive mind
• Gentle jaw, temple, neck and shoulder tension-release techniques
• Information about complementary therapies and essential oils
• A practical plan for waking during the night
• One manageable action for each of the seven days
• A printable sleep tracker and worksheets
• A one-page Do This Tonight checklist
• Guidance on when to seek professional help

This digital guide combines clear information with original illustrations, practical exercises, checklists and printable pages. It is designed to be easy to follow, even when you are already tired and don’t want another demanding routine.

The aim is not perfect sleep. It is to create more supportive conditions for sleep and discover which small changes work best for you.

Digital PDF download

Important information

This guide provides general sleep education and self-care information. It does not diagnose or treat medical conditions and is not individual medical advice, psychotherapy or CBT-I. Persistent sleep difficulties or other health concerns should be discussed with an appropriately qualified healthcare professional.