Free with the book, and without it

Printable worksheets

The five worksheets from Stop Waking at 3 AM, full size and ready to print. No signup, no purchase, no conditions.

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Five PDFs, free

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

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

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

A 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 will not settle.

The chapters explain the system. These sheets are how you work it, night by night, in your own handwriting.

Four more, by email

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

A step by step reference for racing thoughts and adrenaline surges. Keep it on the nightstand.

Extra techniques that go beyond the book, to help you fall back asleep faster starting tonight.

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

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The worksheets work on their own. They work better with the 21-day plan they were made for.