The Vesper Hours

A fourteen-night sleep reset, one practice at a time, to rebuild a calmer relationship with sleep, from the anchor of a fixed wake time to a window for worry, with five evening rituals.

At a glance

• What it is: a CBT-I-informed, fourteen-night sleep reset guide
• Who it's for: anyone who wants a calmer relationship with sleep
• What you'll do: choose a fixed wake time, then add one practice each night for fourteen nights, alongside five evening rituals and a sleep diary
• Time: fourteen nights, one new practice at a time; change comes over weeks, not nights
• Format: 34-page PDF, A5, tappable contents, fillable companion pages
• Good to know: for education and reflection, not medical advice; includes when to speak to a doctor

The origin

The most effective approaches to better sleep are simple, consistent practices that most people are never shown in order. We researched the core principles of CBT-I, the approach recommended first for long-term insomnia, alongside traditional evening rituals, and refined them in the lab.

What this edition offers

• How sleep works, and the thoughts that keep us awake
• Five evening rituals
• Fourteen nightly practices, including the anchor, morning light, the caffeine curfew, the dimming, the wind-down hour and the quarter-hour rule
• A sleep diary, a card for hard nights, your own Vesper Plan and when to speak to a doctor
• New in this edition: From the Lab · Going Deeper, on what we know about sleep, what to do when nights stay hard, and questions readers ask
• New: Your Companion, fillable practice pages written for this edition (The Wind-Down Experiment and A Small Experiment), and a References & Further Reading page with the sources behind the research

How to use it

Choose a fixed wake time on Night One, then add one practice each night. Change comes over weeks, not nights. CBT-I-informed and for education and reflection, not medical advice.

What's inside

34 pages (PDF, A5, tappable contents) · A Note from the Lab · How to Use This Edition · How Sleep Works · Thoughts That Keep Us Awake · The Five Evening Rituals · Fourteen nights of practice · Reading Your Diary · When the Night Is Hard card · From the Lab · Going Deeper · My Vesper Plan · When to See a Doctor · Your Companion: The Wind-Down Experiment · A Small Experiment · References & Further Reading. Instant download.

If you are struggling right now, please reach out. In South Africa, call SADAG on 0800 567 567. Elsewhere, findahelpline.com lists free, confidential lines.

An original Organic Sourcery edition, licensed for personal use.

Digital editions are final sale once delivered, except for faulty files, wrong editions or duplicate charges.

Your daily ritual, sourced with care.