The Better Night Reset

The Better Night Reset: A practical sleep guide for women

A 32-page, phone-friendly sleep guide with a real-life plan for 3 a.m. waking and seven nightly pages you can type into. £4.99, instant PDF download.

You have tried “just relax”. You are still awake.

I made The Better Night Reset for the woman whose brain starts a committee meeting at bedtime, who wakes when the room gets too hot, or who listens to someone else snore at 3 a.m. while calculating how many hours are left.

This is a practical 32-page mobile-friendly PDF built around one simple idea: try a couple of sensible changes for seven nights and notice what actually helps you. Everything is designed to be realistic, easy to follow and useful at 3 a.m. when you are too tired for complicated advice.

Inside you will find:

• A quick starting check-in to identify what is disturbing your sleep.
• Realistic ideas for morning light, wake time, caffeine, meals and your evening routine.
• A cooler-bedroom plan for hot flushes and night sweats.
• A way to discuss partner snoring, plus signs that need a medical sleep check.
• Gentle worry parking, cognitive shuffling, breathing and muscle relaxation to try when your mind is busy.
• A five-step bedside plan for waking wide awake at 3 a.m.
• Seven nightly tracker pages and reflection boxes you can tap to type into in a compatible PDF reader, then save your copy. You can print the pages if you prefer.
• Clear guidance on when to speak to a GP and ask about CBT for insomnia.
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How to use it: Choose one daytime anchor and one nighttime tool. Try them for a week. Keep the useful bits and put down the rest.

Format: Instant digital PDF download. Designed as a tall page that is comfortable to read on a phone. For editable fields, open it in a PDF reader that supports forms and save your edited copy.

This guide shares practical ideas and Kat's experience. It does not diagnose or treat a sleep disorder, and no single tip guarantees a better night. If sleep problems are persistent or come with breathing pauses, gasping, severe daytime sleepiness or other worrying symptoms, speak to a healthcare professional.

£4.99 · Download once, use it at your own pace.