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Three printable guides when you join. Three calculators with no email at all. Nothing to buy.
Calculators
- Sleep calculatorwork back from your alarm
- Caffeine calculatorfind your last-cup time
- Sleep debt calculatoradd up a short week
- All calculatorsthe method behind each one
how to use them
Three numbers, one week, a clearer picture.
- Pick a window. Set a wake-up time you can keep and work back to a lights-out time.
- Mark your last cup. Note the six-hour mark from one sleep-lab study [13], and when you actually stopped.
- Log seven nights. Watch the gap in the tracker shrink, hold or grow.
The 7-Day Rhythm Field Guide gives you a printed page for each of those nights.
See the field guide
Printables
PDF · 14 pages
The 7-Day Rhythm Field Guide
Seven daily tracking pages, a weekly summary and questions to bring to a clinician.
PDF · 2 pages
Cortisol, in plain language
The daily rhythm, what nudges it, and what the research cannot tell you. Every claim sourced.
PDF · 1 page
Evening wind-down checklist
Things worth noticing in the hour before bed, with space to write them down.
Open the printables.
One email opens all three guides here and puts you on the list for new tools.
after you join
Here is exactly what you get.
right away
Three guides, on the spot
The field guide, the cortisol explainer and the wind-down checklist open the second you join.
every two weeks
The UNWIRE™ letter
A new sourced piece, the next free tool, and first word on meetups as they take shape.
any time
Leave in one click
Every email has a way out. The guides stay yours either way.