Companion resources for the book

Stop Waking at 3 AM

Free printable worksheets from the book, plus a bonus sleep toolkit.

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All five worksheets from Stop Waking at 3 AM. Free. No signup required.

Print and fill in at bedtime and morning for seven days. Reveals the pattern behind your wake-ups.

Bedside card format. Your pre-sleep steps on one page. Print and keep it on your nightstand.

Full-page tracker. Mark each night as you work through the 21-day plan.

Structured printable to get anxious thoughts out of your head before you try to sleep.

Laminated card format. Step-by-step instructions for when you wake in the night and your brain won't settle.

Four bonus resources sent straight to your inbox. Free.

Track six key markers at bedtime and three in the morning. By day eight, you see the pattern in your own handwriting.

It's 3 AM. You're awake. Step-by-step reference for racing thoughts and adrenaline surges. Keep it on your nightstand.

Extra techniques and calming strategies that go beyond the book. Help you fall back asleep faster starting tonight.

Full-size printable versions of all five worksheets from the book, bundled in one PDF.