Coach Luke · Free 5-day challenge
Free challenge

Fall asleep easier and wake up less tired

A free 5-day email challenge: score your sleep, find what is draining your energy, set a caffeine curfew, build a 30-minute wind-down and run a 60-second sleep check. Together the five steps take about 40 minutes, spread over five evenings.

  • 5 days
  • 5 steps
  • Free, unsubscribe anytime
Your 5-day plan

5-Day Better Sleep Reset

One short email a day, one step at a time.

  1. 1Score your sleep2 min
  2. 2Find your energy drain3 min
  3. 3Set a caffeine curfew5 min
  4. 4Build a 30-minute wind-down30 min
  5. 5Run your sleep check1 min

About 40 minutes across five evenings.

The 5 days

5 days to a calmer, steadier night

These are the same five checks I walk tired clients through before anyone talks about pills, powders or a new mattress.

01

Score your sleep

Ten quick questions give you a 0 to 100 sleep score and your two biggest sleep leaks, so you know where to start.

◷ 2 min
02

Find your energy drain

Ten more questions show whether you are sleep-starved, under-fueled, dehydrated or overloaded.

◷ 3 min
03

Set a caffeine curfew

Caffeine has a 5 to 6 hour half-life, so you decide your last-coffee time from your bedtime.

◷ 5 min
04

Build a 30-minute wind-down

Dim the lights, park the phone and use the 20-minute rule on nights when sleep will not come.

◷ 30 min
05

Run your sleep check

Six quick questions show what is most likely keeping you up tonight, with one fix to start before bed.

◷ 1 min
By day 5 you have
  • Your sleep score, 0 to 100
  • Your energy drain type
  • A caffeine curfew that fits
  • A 30-minute wind-down

Is this sleep reset for you?

Made for tired women, busy parents and anyone who lies awake, wakes at 3 a.m. or drags through the afternoon on coffee.

Right now

Tired, wired and running on coffee

  • Lying awake when you should sleep
  • Waking at 3 a.m. most nights
  • Coffee to get through the afternoon
  • No idea what is wrecking your sleep
After 5 days

A plan for steadier, deeper nights

  • A wind-down that tells your brain it is bedtime
  • The 20-minute rule for 3 a.m. wake-ups
  • A caffeine curfew set from your bedtime
  • Your sleep score and drain type in hand
Coach Luke

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified trainer and NESTA nutrition coach with 20+ years of coaching, and tired clients almost always need their habits fixed before anything else. These five steps use my free quizzes and guides, so you find your own sleep leak instead of guessing.

  • Free sleep and energy quizzes
  • Honest sleep and energy guides
  • A 60-second sleep check for tonight
Free 5-day challenge

Better nights are five steps away

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education, not medical advice, and it is not a treatment for insomnia, sleep apnea or any other sleep disorder. If you snore loudly, stop breathing or gasp in your sleep, feel very sleepy during the day or have had trouble sleeping for more than three months, talk to your doctor.

Check with your doctor or pharmacist before trying any sleep supplement, especially if you are pregnant, breastfeeding or take medication, and never drive when you feel drowsy.

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