APEX Sleep Recovery Workbook | 40 Page Printable Sleep Workbook for Busy Professionals | Instant Download PDF

Lying awake with your mind racing? Waking at 3am? Running on caffeine? This 40 page printable workbook turns the methods with the strongest evidence behind them into a practical 28 day plan to help you sleep better, think clearer and recover properly.

It is written by Isabella Hawke, founder of Verde Vitae Group, a Sports Therapist and Health Coach with 26 years in health and wellbeing. It is built on the core techniques of cognitive behavioural therapy for insomnia, the approach recommended first by major clinical guidelines.

What's inside

Part 1: Assess

• 12 item Sleep Snapshot with clear scoring
• Sleep apnoea warning signs check
• Two week sleep diary and sleep efficiency calculator
• Sleep disruptors inventory
• Chronotype and social jet lag

Part 2: Set your clock

• Anchor wake time plan
• Morning light plan
• Caffeine and alcohol plan
• Exercise and meal timing
• Bedroom audit

Part 3: Wind down

• Three phase wind down builder
• Worry download sheet
• Switching off your mind: breathing, the cognitive shuffle and body scan
• Screens and work rules
• Wind down card and seven night tracker

Part 4: Fix what goes wrong

• Insomnia and CBT for insomnia explained
• The 20 minute rule
• Sleep window worksheet, with safety guidance
• Middle of the night plan
• Naps, travel and jet lag

Part 5: Perform

• Sleep and performance planner
• Your 28 day plan and 28 day sleep tracker
• Weekly check in
• Retake your Snapshot
• When to get more help

Plus a full sources page.

Who it is for

• Busy professionals, founders and managers whose sleep is paying the price for a demanding life
• Anyone who struggles to fall asleep, stay asleep or wake feeling refreshed
• HR and wellbeing teams looking for a practical resource to recommend (personal use licence; please ask about bulk use)

How it works

1. Buy and download your PDF instantly.

2. Print at home on A4 (or Letter using "fit to page"), or fill it in on a tablet with GoodNotes, Notability or any PDF app.

3. Work through it at your own pace.

The details

• 1 PDF, 40 pages, A4
• Digital download only. No physical item will be shipped.
• For personal use only. Please do not share or resell.

Please note

This workbook is an educational resource. It is not medical advice and does not replace your GP or a sleep specialist. If you have loud snoring, pauses in breathing, severe daytime sleepiness or long standing insomnia, please speak to your GP. Some techniques are not suitable for everyone, and the workbook explains who should avoid them.

Want to go further?

The APEX Sleep Recovery Course (5 modules, 16 lessons, 24 technique sleep toolkit, certificate of completion) builds on this workbook step by step. Use the code inside your workbook to save 20%.