21 день міцного сну (Українська) – Printable Guided Journal PDF in Ukrainian, 21 Days of Deep Sleep
21 Days of Deep Sleep — A notebook for calm evenings and fresh mornings. A printable practice journal from The Quiet Journal series by Tishe, Ukrainian edition («21 день міцного сну»).
✦ INSTANT DOWNLOAD — PRINT AT HOME
You get 3 PDF files of the same 72-page journal, so it prints well anywhere:
• A4 (Europe and most of the world)
• US Letter (USA, Canada)
• 5.5 × 8.5 in (half-letter — perfect for a print shop or a small binder)
Print single- or double-sided, at home or at a copy shop, then staple, ring-bind or keep in a folder. Re-print your favourite journal pages as often as you like.
✦ WHAT'S INSIDE
• Week 1. Getting to know your sleep — a sleep diary, one wake-up time, morning light, caffeine and the evening, a bedroom for sleep.
• Week 2. A quiet evening — digital sunset, closing the day, warm water, cool room, counting exhales, my evening ritual.
• Week 3. When sleep won't come — the bed is for sleep, random pictures, permission not to sleep, the morning after a bad night, my sleep plan.
Every practice has clear steps, a short "why it helps", and its own journal page: the date, how you feel before and after (0–10), lined space for the writing task, and "what changed / what helped".
✦ ILLUSTRATED IN SOFT WATERCOLOUR
Tiffany — a fluffy apricot maltipoo puppy, the author's own dog — opens every part and keeps you quiet company on the practice pages.
✦ A READER'S GIFT
Inside there is a QR code with a readers' discount on the Tishe app: a yearly subscription with 3 months free.
✦ GOOD TO KNOW
• This is a DIGITAL product — nothing will be shipped. Colours may look slightly different depending on your printer.
• Language of the journal: Ukrainian.
• For personal use only; please do not resell or share the files.
• The same journal is also available as a printed paperback.
✦ ABOUT HOW IT WAS MADE
The texts and translations were written with the help of AI (Claude) and edited by us; the watercolour illustrations were created with AI image tools (Canva) and selected and composed by us.
This journal is gentle everyday support. It does not replace a doctor, psychologist or therapist. If you are in crisis, please contact your local emergency number.
