{"title":"Sleep \u0026 Insomnia Support","description":"\u003cp\u003eNervous-system workbooks for insomnia, 3am waking, and non-restorative sleep. Regulate the state sleep depends on — map before technique.\u003c\/p\u003e","products":[{"product_id":"vagus-nerve-stimulation-workbook-somatic-exercises-breathwork-pdf","title":"Vagus Nerve Stimulation Workbook: 41 Body-Based Exercises for Freeze, Shutdown, Anxiety \u0026 Wired-But-Tired States","description":"\u003cp\u003e\u003cem\u003eIf your nervous system has been stuck somewhere it shouldn't be — frozen, wired-but-exhausted, anxious, hollow, dissociated, hypervigilant, or just \u003cstrong\u003enot where you left it\u003c\/strong\u003e — this workbook hands you 41 ways back, anchored to the one nerve that controls all of them.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eThe mechanism most self-help skips\u003c\/h3\u003e\n\n\u003cp\u003eYour vagus nerve is the master switch between \"fight or flight\" and \"rest and digest.\" It runs from your brainstem down through your face, throat, heart, lungs, and gut — and it processes danger and safety signals roughly \u003cstrong\u003e0.3 seconds before your thinking brain knows what's happening\u003c\/strong\u003e.\u003c\/p\u003e\n\n\u003cp\u003eThis is why insight alone rarely shifts a stuck nervous system. The brainstem decides first. The cortex catches up. By the time you're trying to \"calm down\" with thoughts, the body has already chosen a state.\u003c\/p\u003e\n\n\u003cp\u003eThe 41 practices in this workbook bypass that lag. Each one is a direct, body-based input to the vagal pathway — breath, sound, movement, temperature, pressure, eye position — that the nervous system reads as a safety cue and responds to in seconds.\u003c\/p\u003e\n\n\u003ch3\u003eStart with the map, not the technique\u003c\/h3\u003e\n\n\u003cp\u003eMost somatic resources hand you 50 exercises and let you guess. This workbook opens with a \u003cstrong\u003e60-second state check-in\u003c\/strong\u003e — five quick questions about your breath, jaw, hands, mind, and orientation to people — that maps your current state to one of three autonomic positions:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eVentral\u003c\/strong\u003e — connected, calm, capable. Practices here deepen and stabilise the state.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSympathetic\u003c\/strong\u003e — wired, anxious, irritable, racing. Practices here discharge mobilised energy safely.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eDorsal\u003c\/strong\u003e — shut down, foggy, withdrawn, numb. Practices here gently upregulate without overshooting.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eThe check-in routes you straight to the four or five practices that fit \u003cem\u003eyour\u003c\/em\u003e nervous system in this moment. No trial-and-error. No 200-page detour through theory. The map is on page 5.\u003c\/p\u003e\n\n\u003ch3\u003eEight categories. Forty-one practices. One page each.\u003c\/h3\u003e\n\n\u003cp\u003eEvery practice is on a single page, with the mechanism, the instructions, and the safety considerations together. Flip to whichever fits the moment. No required order.\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e01 — Movement-Based Stimulation:\u003c\/strong\u003e Authentic Movement, Somatic Shaking, Cat-Cow Flow, Body Drumming, and others. For energy that's stuck or stored and needs to move.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e02 — Tapping \u0026amp; Rhythmic Activation:\u003c\/strong\u003e EFT-Style Tapping, Bilateral Hand Tapping, Pendulum Self-Hug. Right-left rhythmic input for systems caught in alarm.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e03 — Eye \u0026amp; Neck Stimulation:\u003c\/strong\u003e Basic Exercise (Stanley Rosenberg), Vagus Nerve Neck Massage, Suprasternal Notch Release. Direct input to the cervical branches of the vagus.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e04 — Breathing Exercises:\u003c\/strong\u003e 4-4-6-2 Breath, Buteyko, Alternate Nostril, Lion's Breath, Mobilisation Breath, Humming Bee Breath. Different breaths for different states — not \"just breathe.\"\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e05 — Vocal \u0026amp; Throat Vibration:\u003c\/strong\u003e \"Vooo\" Toning, Humming, Throat Chill Reset. Internal vibration that engages the recurrent laryngeal branch and softens the amygdala.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e06 — Cold Exposure:\u003c\/strong\u003e Cold Water Reset, Contrast Therapy, structured protocols for using temperature as a controlled nervous-system stimulus — not a shock.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e07 — Touch \u0026amp; Pressure Stimulation:\u003c\/strong\u003e Five Soothing Hand Positions, Heart-Focused Holding, weighted and pressure-based interoceptive cues.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e08 — Sensory Support:\u003c\/strong\u003e Texture Exploration, Sound Mapping, Aroma Anchors. Practices to interrupt dissociation loops and rebuild felt safety.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eBuilt on the canon — not the algorithm\u003c\/h3\u003e\n\n\u003cp\u003eThe framework draws on the foundational clinical literature: \u003cstrong\u003eStephen Porges\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory\u003c\/em\u003e, 2011; \u003cem\u003eThe Pocket Guide to Polyvagal Theory\u003c\/em\u003e, 2017), \u003cstrong\u003eDeb Dana\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory in Therapy\u003c\/em\u003e, 2018), and \u003cstrong\u003eBessel van der Kolk\u003c\/strong\u003e (\u003cem\u003eThe Body Keeps the Score\u003c\/em\u003e, 2014). Specific protocols cite peer-reviewed sources including Bernardi et al. (\u003cem\u003eBMJ\u003c\/em\u003e, 2001) on respiratory rhythms, Lehrer \u0026amp; Gevirtz (\u003cem\u003eFrontiers in Psychology\u003c\/em\u003e, 2014) on heart rate variability, and Schauer \u0026amp; Elbert (2010) on dissociation. Every practice has a traceable mechanism. Nothing here is invented.\u003c\/p\u003e\n\n\u003ch3\u003eWho this workbook is for\u003c\/h3\u003e\n\n\u003cp\u003eThis is a \u003cem\u003emap-before-technique\u003c\/em\u003e resource. It's not a symptom-specific protocol — it's a state-specific one. That makes it useful for anyone whose nervous system runs hotter, colder, or more erratically than they'd like:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003efunctional freeze\u003c\/strong\u003e — going through the motions, fine on paper, hollow underneath.\u003c\/li\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003ewired-but-tired\u003c\/strong\u003e states — exhausted body, racing mind, sleep that doesn't restore. Common in perimenopause, post-burnout, and chronic stress recovery.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLate-diagnosed neurodivergent adults\u003c\/strong\u003e processing sensory overload, masking exhaustion, and shutdown cycles.\u003c\/li\u003e\n  \u003cli\u003ePeople recovering from \u003cstrong\u003ecomplex or developmental trauma\u003c\/strong\u003e, including fawn-response and people-pleasing patterns where the body stayed alert long after the threat ended.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eParents\u003c\/strong\u003e learning co-regulation — practices you can use alongside a child, not at them.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eClinicians\u003c\/strong\u003e — a library of homework assignments organised by state. Print individual pages (Box Breathing, the Basic Exercise, Five Soothing Hand Positions) and hand them to clients during sessions. B2B licensing available on request.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat you receive\u003c\/h3\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e60-page digital PDF workbook\u003c\/strong\u003e — A4 and US Letter format. Printable, tablet-friendly, returnable to often.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e41 step-by-step illustrated practices\u003c\/strong\u003e, each on a single page with mechanism and safety notes.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eThe 60-second State Check-In\u003c\/strong\u003e — your routing tool, used as often as needed.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLifetime access and free future updates\u003c\/strong\u003e — buy once, own forever. Every revised edition and new release in this series is delivered straight to your inbox at no additional cost.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eInstant download\u003c\/strong\u003e — delivery link arrives on your confirmation page and by email within seconds of checkout.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF Workbook (A4 \u0026amp; US Letter). 60 pages. Printable and tablet-friendly. No physical item shipped.\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":56354291024249,"sku":null,"price":29.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/01_hero_physical.png?v=1779300127"},{"product_id":"functional-freeze-recovery-workbook-somatic-tools-to-come-out-of-dorsal-vagal-shutdown-pdf","title":"Functional Freeze Recovery Workbook: Somatic Tools to Come Out of Dorsal Vagal Shutdown (PDF)","description":"\u003cp\u003e\u003cb\u003eIf rest doesn't fix it, you're not lazy — your nervous system may be stuck in a freeze it can't switch off.\u003c\/b\u003e \u003ci\u003eThe map-first workbook for the exhausted, numb, can't-get-started state clinicians call functional freeze.\u003c\/i\u003e\u003c\/p\u003e\n\n\u003cp\u003eFunctional freeze is the high-functioning version of shutdown. On the outside you're coping — showing up, getting the basics done. On the inside you're flat, numb, and running on empty, and the things that used to help (pushing harder, planning, journaling, more rest) don't move the needle. That isn't a motivation problem or a character flaw. It's a protective state — a dorsal-vagal \"brake\" your body applied long ago and never fully released. You can't think your way out of a body state; you have to work with the body. This workbook shows you how — gently, and in order.\u003c\/p\u003e\n\n\u003cp\u003e\u003cb\u003eWhat's Inside (The 5-Part Framework):\u003c\/b\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cb\u003ePART 1 — Understand the State\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eWhat functional freeze actually is:\u003c\/b\u003e the difference between acute freeze, full collapse, and the chronic \"still-functioning\" shutdown most people are living in.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eThe shutdown sequence:\u003c\/b\u003e how the body slides from alarm into immobilisation, in plain language.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eFreeze vs. depression vs. burnout vs. chronic fatigue:\u003c\/b\u003e a clear comparison so you stop misnaming what's happening to you.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eWhy \"just rest\" backfires:\u003c\/b\u003e what a frozen system needs that downtime alone can't give it.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003ePART 2 — Identify Your Pattern\u003c\/b\u003e \u003ci\u003e(the heart of the book — map before technique)\u003c\/i\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eFunctional Freeze Self-Assessment:\u003c\/b\u003e recognise your own signature of shutdown across body, energy, mood, and behaviour.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eYour Numbness Map:\u003c\/b\u003e where you disconnect, what flattens you, and the moments you quietly go offline.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eTriggers \u0026amp; Glimmers:\u003c\/b\u003e the cues that pull you down — and the small ones that bring you back.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eThe Freeze–Fawn Overlap:\u003c\/b\u003e how chronic appeasing and collapse feed each other (for the people-pleasers who also go numb).\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eYour Window of Tolerance — the floor:\u003c\/b\u003e find the bottom edge where you drop into shutdown, so you can catch it earlier.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003ePART 3 — Thaw\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eTitration \u0026amp; pendulation:\u003c\/b\u003e come out of freeze in doses your body can tolerate — without flipping into panic.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eCompleting the response:\u003c\/b\u003e gentle ways to finish the protective impulses that got stuck.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eOrienting \u0026amp; micro-movement:\u003c\/b\u003e tiny, low-demand practices that signal safety and restore motion.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eWhy we don't start with cold plunges:\u003c\/b\u003e which popular tools are wrong for a shutdown state, and what to do instead.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003ePART 4 — Rebuild\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eInteroceptive rehab:\u003c\/b\u003e re-learning to feel sensation after long numbness.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eCo-regulation:\u003c\/b\u003e using safe connection to do what's hard to do alone.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eThe \"can't start\" protocol:\u003c\/b\u003e structuring tiny re-entry into action and agency.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eBuilding ventral capacity:\u003c\/b\u003e lengthening the time you spend in your calm, online state.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003ePART 5 — Sustain\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eYour personal Thaw Plan:\u003c\/b\u003e a one-page map of what actually works for you.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eEarly re-freeze warning signs:\u003c\/b\u003e catch the slide back before it takes hold.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eTracking pages:\u003c\/b\u003e notice change over weeks, not minutes.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eWhen to bring in a professional:\u003c\/b\u003e clear guidance on what this workbook is — and isn't.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003eWhy This Is Different — Map Before Technique:\u003c\/b\u003e Most shutdown advice hands you a breathing exercise and hopes for the best. This workbook makes you recognise your own freeze first, because a tool only works once you know which state you're in. The self-assessment is the centre of the book, not an afterthought.\u003c\/p\u003e\n\n\u003cp\u003e\u003cb\u003eGrounded in the Evidence:\u003c\/b\u003e Built on the work of Stephen Porges and Deb Dana (polyvagal theory), Peter Levine (somatic renegotiation), Pete Walker (the freeze type), and Bessel van der Kolk — not affirmations or pop-psychology. Felt-state first; no overclaiming about mechanisms.\u003c\/p\u003e\n\n\u003cp\u003e\u003cb\u003eIdeal For:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eIndividuals:\u003c\/b\u003e If you're tired-but-wired, exhausted-but-can't-rest, or stuck in \"I know what to do, I just can't make myself do it\" — this gives you a way in that doesn't rely on willpower.\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eClinicians:\u003c\/b\u003e A structured, printable companion for clients in dorsal shutdown — assign the assessment, then specific thaw pages, as between-session work. Using it with your own clients is included at no extra cost.\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cb\u003eFormat:\u003c\/b\u003e Instant-download digital PDF. A4 and US Letter sizes included. Print it or use it on any tablet. 40 pages. No physical item is shipped.\u003c\/p\u003e\n\n\u003cp\u003e\u003ci\u003eThis workbook is educational and is not a substitute for professional medical or mental-health care. If you're in crisis or working with significant trauma, please do so alongside a qualified professional.\u003c\/i\u003e\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":63811106079097,"sku":"TWP-FREEZE-001","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/01_hero_closed.png?v=1782306249"},{"product_id":"sleep-shutdown-workbook","title":"Sleep \u0026 Shutdown Workbook: 52-Page Nervous System Plan for Insomnia, 3am Waking \u0026 Non-Restorative Sleep (PDF)","description":"\u003cp\u003e\u003cem\u003eRegulating the nervous-system state that sleep depends on.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003eYou're exhausted by mid-afternoon and wide awake at 3am. You've tried the magnesium, the wind-down routine, the sleep apps — and your body still won't let you rest. Or it lets you sleep, and you wake up just as tired.\u003c\/p\u003e\n\n\u003cp\u003eWhen sleep stops responding to sleep advice, the problem usually isn't sleep. It's the state your nervous system is stuck in.\u003c\/p\u003e\n\n\u003cp\u003eTwo opposite states wreck rest, and they need opposite responses. A \u003cstrong\u003ewired\u003c\/strong\u003e system — racing, tense, alert at 3am — is running on too much alarm. A \u003cstrong\u003ecollapsed\u003c\/strong\u003e system — heavy, foggy, sleeping for hours but never restored — has dropped into shutdown. Generic sleep hygiene treats everyone as wired. That's why, for so many people, none of it has held.\u003c\/p\u003e\n\n\u003cp\u003eThe \u003cstrong\u003eSleep \u0026amp; Shutdown Workbook\u003c\/strong\u003e starts where other sleep guides skip: it helps you identify which state actually runs your nights \u003cem\u003ebefore\u003c\/em\u003e it hands you a single technique. Over one week you build a sleep-state profile, then match it to the tools that fit — extended-exhale breathwork, a 3am protocol, a morning-collapse protocol, gentle sleep-window work, nightmare tools, and more.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003e52 pages. Map first, technique second.\u003c\/strong\u003e Built on real clinical science, with citations on the page — no affirmations, no overclaiming. Instant PDF, print-ready A4 \u0026amp; US Letter, or fill it in on any device. Yours to keep and reprint.\u003c\/p\u003e\n\n\u003ch3\u003eWhich face is yours?\u003c\/h3\u003e\n\u003cp\u003eMost sleep advice fails because it treats every sleepless night the same. Yours has a shape.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWired (sympathetic):\u003c\/strong\u003e Can't fall asleep · Can't stay asleep · Wide awake at 3am · Racing, looping mind · Body tense, heart fast · \"Tired but switched on\"\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCollapsed (dorsal):\u003c\/strong\u003e Oversleeping, can't get up · Sleep that doesn't restore · Hard, foggy waking · Morning heaviness and paralysis · Numbness and shutdown · \"Asleep but never rested\"\u003c\/p\u003e\n\u003cp\u003eMost people live on one side — or swing between both. Knowing which is yours changes everything that follows.\u003c\/p\u003e\n\n\u003ch3\u003eWhy nothing has worked yet\u003c\/h3\u003e\n\u003cp\u003eFor most people who can't sleep, the sleep machinery isn't broken — the off-switch is being held down by an alarm. The racing mind at 2am isn't the cause; it's the sound the alarm makes. You're not trying to fix a faulty sleeper. You're convincing an over-mobilised system that the watch can end.\u003c\/p\u003e\n\n\u003ch3\u003eMap before technique\u003c\/h3\u003e\n\u003cp\u003eThis is the part other sleep books skip. You spend the first half understanding your own nights — which state your body is in, and when — before you reach for a single tool. By the end of Part 2 you have a sleep-state profile that tells you exactly which tools in Part 3 are yours. State first, tool second — always.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside — 52 pages, four parts\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eThe Frame.\u003c\/strong\u003e Why sleep is a state your body allows, not a thing you do; the hyperarousal model of insomnia; the shutdown-sleep loop; fear of sleep; nightmares and the body.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Map\u003c\/strong\u003e (the heart of the book — all assessment). The which-face self-test, your autonomic sleep signature, a 7-night baseline log, bedtime \/ 3am \/ morning maps, your sleep-defeating patterns, glimmers and triggers, a neuroception audit of your bedroom, and your sleep-state profile.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Protocols\u003c\/strong\u003e (matched to your map). Daytime ventral-building, a build-your-own wind-down ladder, three onset tools (extended-exhale breathwork, orienting in the dark, somatic settling), body-first stimulus control, gentle sleep-window consolidation, the 3am protocol, racing-mind-at-night, the morning-collapse protocol, hypersomnia and non-restorative sleep, two nightmare tools, and co-regulation — plus a \"match the tool to the state\" reference table.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIntegration.\u003c\/strong\u003e A 14-day regulation plan and tracker, weekly reflection, a re-assessment to measure change, and a maintenance and early-warning plan.\u003c\/p\u003e\n\n\u003ch3\u003eBuilt on real science, not pop-neuroscience\u003c\/h3\u003e\n\u003cp\u003eGrounded in the clinical literature on the nervous system and sleep — Stephen Porges, Deb Dana, Bessel van der Kolk, Peter Levine, and Arielle A. Schwartz — with the physiological-sigh research of Balban and colleagues and two evidence-based clinical sleep workbooks behind the tools. Real citations on the page. Where the research is strong, we say so. Where it isn't, we don't overclaim. No affirmations. No miracle promises.\u003c\/p\u003e\n\n\u003ch3\u003eInstant access, yours to keep\u003c\/h3\u003e\n\u003cp\u003eA digital PDF, delivered the moment you check out. Print it in A4 or US Letter, or fill it in directly on any device — the writing spaces are real text fields. Reprint it as often as you need. One file, yours forever.\u003c\/p\u003e\n\n\u003ch3\u003eWho this is for — and who it's not for\u003c\/h3\u003e\n\u003cp\u003eFor you if your sleep hasn't responded to the usual fixes and you suspect the problem runs deeper than habits — the wired, the collapsed, and the people who swing between both.\u003c\/p\u003e\n\u003cp\u003eThis is an educational, self-guided tool, not therapy or a substitute for it. If your sleep loss is severe, or your safety or mood is affected, please reach out to a doctor or therapist. The book is a companion to care, not a replacement for it.\u003c\/p\u003e\n\n\u003ch3\u003eQuestions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eIs this just sleep hygiene tips?\u003c\/strong\u003e No. You identify the state driving your nights, then use tools matched to that state — the opposite of one-size-fits-all advice.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eI sleep plenty but never feel rested. Is this for me?\u003c\/strong\u003e Yes — that's the collapsed\/dorsal side, and most sleep books don't name it.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need to know polyvagal theory?\u003c\/strong\u003e No. It's written to be followed with zero background.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePrintable or digital?\u003c\/strong\u003e Both. Print-ready A4 and US Letter, or fillable text fields on any device.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow long does it take?\u003c\/strong\u003e Go at your own pace — one page, one practice, one night at a time. The first structured stretch is a 7-night baseline and a 14-day plan.\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":63811182363001,"sku":"TWP-SLEEP-SHUTDOWN","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/m5_stack_spread.png?v=1782305979"}],"url":"https:\/\/therapyworkbookpress.com\/collections\/sleep-insomnia-support.oembed","provider":"TWP","version":"1.0","type":"link"}