{"product_id":"the-21-night-sleep-reset","title":"The 21-Night Sleep Reset","description":"\u003cp\u003e\u003cstrong\u003eOne small change each night, in an order that builds on itself.\u003c\/strong\u003e A 21-night plan based on the behavioral methods that sleep medicine guidelines recommend first for adults with insomnia, adapted so you can follow them at home.\u003c\/p\u003e\u003ch3\u003eThe plan\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 1–7, Set the clock:\u003c\/strong\u003e anchor wake time, morning light, caffeine and alcohol timing, a darker, cooler room\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 8–14, Retrain the bed:\u003c\/strong\u003e the 20-minute rule, sleepy versus tired, matching time in bed to real sleep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 15–21, Quiet the mind:\u003c\/strong\u003e a worry window, a wind-down routine, 4-6 breathing and a body scan\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eAlso included\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eSleep aids honestly rated: melatonin, magnesium, valerian and more\u003c\/li\u003e\n\u003cli\u003e21-night sleep diary with a simple efficiency calculation\u003c\/li\u003e\n\u003cli\u003ePrintable wind-down card for your nightstand\u003c\/li\u003e\n\u003cli\u003eRed-flag checklist for when to see a doctor\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eInstant PDF download. 30-day money-back guarantee.\u003c\/em\u003e\u003c\/p\u003e\u003cp\u003e\u003csmall\u003eEducational content only, not medical advice. If you have a sleep disorder or take medication, talk to your doctor before making changes. Not intended to diagnose, treat, cure or prevent any disease.\u003c\/small\u003e\u003c\/p\u003e","brand":"The First 24 Hours","offers":[{"title":"Default Title","offer_id":61580554600782,"sku":"F24H-SLEEP","price":47.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/8616\/1742\/files\/145329.png?v=1794055599","url":"https:\/\/thefirst24hours.net\/products\/the-21-night-sleep-reset","provider":"The First 24 Hours","version":"1.0","type":"link"}