The Good Night Companion: Call a Truce With Your Sleep - A 90-Day CBT-I Based Program Hardcover – February 25, 2026

If one more person tells you to "just try melatonin" or "turn off your screens," you might actually scream.You aren't just tired. You are trapped in the lonely, agonizing cycle of 3:00 AM "sleep math". You know the dread of walking into your bedroom because your bed no longer feels like a place of rest; it feels like a battlefield. You drag yourself through the day in a brain-fogged haze, barely functioning, only to hit the pillow at night and suddenly feel wired, alert, and unable to shut your thoughts down.You have tried the supplements, the blackout curtains, the meditation apps, and the rigid wind-down routines. You are not broken, and you are not just "overthinking." The generic advice failed you, because the desperate, exhausting effort you are putting into trying to sleep is exactly what is keeping it away.The Good Night Companion is not about fighting another battle in the dark. It is about calling a truce.This 90-day hardcover guided journal takes the gold-standard clinical mechanics of Cognitive Behavioral Therapy for Insomnia (CBT-I) and combines them with the psychological freedom of Acceptance and Commitment Therapy (ACT-I). It strips away the clinical rigidity that makes recovery feel like a chore, and replaces it with a practical system designed to quiet your nervous system and drop the "sleep effort."The Science of Rest: Deconstructing InsomniaInstead of offering insulting "sleep hygiene" bandaids, this program targets the root causes of chronic sleeplessness:Circadian Rhythm: Realigning your internal Master Clock.Homeostatic Drive: Building biological "sleep pressure" so your body naturally craves rest.Stimulus Control: Breaking the toxic, anxiety-inducing association between your bed and being awake.Cognitive Tools: Releasing the exhausting effort of "trying" to sleep so your brain can finally let go.Your 90-Day BlueprintDesigned for both logical "Systemizers" and intuitive "Feelers," you will progress through three structured modules: Module 1: Foundations – Establish an Anchor Time, manage sleep pressure, and retrain the brain-bed connection.Module 2: Deepening the Work – Utilize Sleep Restriction Therapy (SRT) and data tracking to optimize your sleep window and eliminate the dreaded middle-of-the-night awakenings.Module 3: Sustaining the Journey – Transition into ACT-I to drop the struggle, eliminate hyperarousal, and build long-term resilience.A Program That Bends to Your LifeRigid rules fail when life gets messy. This journal includes Adaptive Protocols tailored for unique situations and scenarios, giving you the flexibility to pivot when necessary.Through daily reflections and weekly check-ins, you will master proven psychological tools like Cognitive Defusion, The Worry Dump, 3-C Reframe and Paradoxical Intention. This journal does not ask for perfection; it only asks for your presence.Stop treating your bed like a battlefield. Open the book, drop the struggle, and call a truce with your sleep.(Note: The mathematical tracking in this edition is optimized for standard daytime schedules. A dedicated Shift Worker Edition is currently in development.)Medical Disclaimer & Safety Warning:This program is grounded in the evidence-based principles of CBT-I for educational purposes, but it does not constitute medical advice or clinical therapy. This program utilizes Sleep Restriction Therapy (SRT), which causes temporary daytime sleepiness. SRT is NOT recommended for individuals with Bipolar Disorder, Seizure Disorders/Epilepsy, untreated Sleep Apnea, or recent surgery. Use extreme caution when driving or operating heavy machinery. Read more