THE SLEEP & RECOVERY ROUTINE
SLEEP & RECOVERY · 7 STEPS

STOP WAKING UP TIRED

Seven steps. Seven nights of practice.

First edition · 2026

A simple plan for your evenings and mornings. Start tonight.

Start the daily habits together, plan for disruptions and review after seven nights. A 17-page visual workbook with four models, a personal timing plan, seven step cards and a fillable diary. ₹99 once. No wearable or app installation needed.

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A compact home workout space with dumbbells, a push-up board, resistance bands, a grip trainer and an exercise mat

Sleep & recovery essentials

Create a calmer wind-down. Explore simple tools for a comfortable sleep space and gentler rest days.

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Duration

7-day practice

Format

Fillable PDF

Focus

Sleep habits

Edition

First · 2026

Your routine, explained

Late chai. One more episode. A different bedtime every night. Start by giving your evenings and mornings a repeatable shape.

Follow four visual models: the changing stages of a night, sleep pressure and your body clock, a daily routine loop and a guide to your next step. Short labels and clear colour cues make the ideas easy to follow.

Start the relevant daily habits together, using changes you can manage. Prepare a fallback for busy evenings, record seven mornings, then review what to keep. A few brief research notes and quotes support the actions, with source links beside them.

Designed for adults with an everyday daytime schedule. This is general education, not treatment for a sleep disorder. Persistent tiredness deserves medical advice, even if you spend a full night in bed.

Your seven steps

STEP 1

Choose your morning anchor

STEP 2

Give the evening an ending

STEP 3

Move the last caffeine earlier

STEP 4

Make the room ready

STEP 5

Make room for daytime recovery

STEP 6

Plan for the imperfect night

STEP 7

Review after seven nights

  • EVENINGS
  • MORNINGS
  • REST
  • REVIEW

What’s inside?

Late chai. One more episode. A different bedtime every night. Start by giving your evenings and mornings a repeatable shape.

Follow four visual models: the changing stages of a night, sleep pressure and your body clock, a daily routine loop and a guide to your next step. Short labels and clear colour cues make the ideas easy to follow.

Start the relevant daily habits together, using changes you can manage. Prepare a fallback for busy evenings, record seven mornings, then review what to keep. A few brief research notes and quotes support the actions, with source links beside them.

Designed for adults with an everyday daytime schedule. This is general education, not treatment for a sleep disorder. Persistent tiredness deserves medical advice, even if you spend a full night in bed.

Inside the book

Open the book.

THE SLEEP & RECOVERY ROUTINE, page 1: The Sleep & Recovery Routine
THE SLEEP & RECOVERY ROUTINE, page 3: A night of sleep changes shape
THE SLEEP & RECOVERY ROUTINE, page 8: Step one: your morning anchor

p01 · The Sleep & Recovery Routine

01 / 03

Questions, answered.

Give tonight a plan.

Seven practical steps. A week to practise and observe. A workbook you can keep. ₹99 once.