A three-week plan for falling asleep faster and waking less

21-Day Sleep Reset takes the behavioural methods that health bodies recommend before sleeping pills and sets them out as a self-help programme. The reader makes one change every few days: wake time, light and the bed in week one, the evening and the bedroom in week two, then worry, the 3 a.m. wake-up, weekends and exercise in week three. Every change chapter ends with what to do now and what to expect, so a hard first few days doesn't read as failure.

The reader does something in every chapter rather than collecting tips. A 21-day sleep diary in Excel works out time asleep and sleep efficiency by formula and shows whether the nights are changing. Printable pages cover the wind-down hour, a bedroom check, worry time and the 3 a.m. rule. Decision rules set the caffeine cut-off, the nap limit and an optional sleep window with a six-hour floor and a list of who should skip it. A doctor decision tree says when a problem needs a GP rather than a book, and every source is listed with the date it was checked in September 2026.

You get the book as a PDF and an editable Word file of about 10,000 words, plus five blog articles, five email swipes, a squeeze page and the graphics. The PLR licence lets you edit it, rebrand it and sell it under your own name. The rights are non-transferable, so your customers can read and use the book but can't resell it.

Who it's for

Resellers who need health and self-help stock for wellness, self-improvement or general audiences, and bloggers and coaches who want sourced sleep content they can publish or adapt. The book itself is written for adults who sleep badly, have tried the obvious fixes and want a plan they can follow for three weeks and check with their own diary.

What's inside

• eBook: 74-page book with an introduction, 15 chapters, a closing and a sources page, PDF and editable Word.
• Checklist: one-page programme checklist with every change on its start day, PDF and Word.
• Resources: 8-page source guide, a 21-day sleep diary in Excel and PDF, and five printable templates, PDF and Word.
• Blog Post Articles: five ready-to-publish articles of 830 to 940 words, each with a meta description, PDF and Word.
• Email Swipes: five emails with two subject lines each, PDF and Word.
• Squeeze Page: self-contained HTML opt-in page offering the sleep diary, plus the copy in PDF and Word.
• Graphics: flat cover, 3D cover, a book-spread mockup and 15 chapter section images, all PNG.