Protocols based on research from
70–80%
of patients improve with CBT-I
33
pages of actionable protocols
7
nights to reset your sleep
Wake Up to Better Sleep
No complicated routines or expensive gadgets. Just proven strategies that work with your body's natural sleep chemistry. Based on research from the American Academy of Sleep Medicine and National Institutes of Health.
Fall Asleep Faster
Learn the 15-minute wind-down protocol that prepares your brain for sleep. Research in JAMA Internal Medicine found that mindfulness-based techniques reduced sleep onset time in adults with chronic insomnia.
Quiet Racing Thoughts
Proven cognitive techniques and bedtime scripts that stop anxiety spirals. The American Academy of Sleep Medicine recommends CBT-I as the first-line treatment for chronic insomnia — more effective than medication long-term.
Wake Up Refreshed
Morning activation routines that eliminate grogginess and boost natural energy. The CDC reports 1 in 3 adults don't get enough sleep — our morning light protocol is based on circadian research from the Sleep Foundation.
15 High-Impact Sleep Habits
Ranked by impact — focus on the 20% that gives 80% of results
The 7-Night Reset Challenge
Night-by-night action plan with checklists for each step
Sleep Score & Root Cause Quiz
10-question diagnostic to pinpoint your biggest obstacles
Troubleshooting Protocols
7 specific fixes: 3 AM wakeups, racing thoughts, sleep anxiety & more
Templates, Trackers & Scripts
Wind-down script, morning routine, 3 AM protocol card & sleep log
Maintenance & Relapse Recovery
Long-term success plan so your gains stick for life
Everything You Need in 33 Pages
No filler content. No upsells. Just a concise, actionable blueprint that respects your time and delivers results.
Just One PDF File
No video courses to watch, no supplements to buy, no monthly subscriptions. Download tonight, start your reset immediately.
Common Questions
Everything you need to know before you download.
Shayan RB
Sleep Wellness Researcher & Founder of 7 Night Fix
After years of lying awake at 3 AM — trying every supplement, app, and "sleep hack" on the internet — I stopped looking for shortcuts and started reading the actual research. Hundreds of hours in clinical sleep journals later, I built the system I wish someone had handed me on night one. The 7 Night Fix toolkit is the result: every evidence-based protocol that actually works, stripped of filler and organized into a plan anyone can follow.
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Tonight Could Be Different
You've spent enough nights staring at the ceiling. One download. Seven nights. A lifetime of better sleep.