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Sleep Reset - CBT-I Protocols and Sleep-Restriction Tools for the 3am Wake

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⚡ In inbox 60s

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The 3am wake can stop this week.Insomnia is a learned wake pattern - and the brain can learn a new one.

The harder the night is chased, the further it runs - because sleep was never something to be forced, only a state the brain re-learns how to allow.

⬇ 434k people downloaded this

🌙 Troovara Sleep reset

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Sleep Reset - CBT-I Protocols and Sleep-Restriction Tools for the 3am Wake

One CBT-I session: $120 · Complete: $29.99 · Use for life.

90+

Tools

5

Frameworks

213+

Pages

∞

Yours forever

  • 🛏️CBT-I
  • 🧩 CBT
  • 🌙 Circadian
  • 💤 Stimulus Control
  • ⏰ Sleep Restriction
T

My mind would start racing the second the lights went off, replaying the whole unfinished day. The thought download worksheet in A Way Back to Sleep gave the racing somewhere to go before my head hit the pillow. Two weeks in, the lights-out loop was noticeably shorter. It is the first thing that treated the racing mind like a pattern instead of a personality trait.

Tom R · Verified Buyer · Manchester, UK · Starter - Sleep Reset

Sleep Reset - CBT-I Protocols and Sleep-Restriction Tools for the 3am Wake

🔥 434k downloads

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30-day full refund guarantee. If it doesn't help you, just reply to your confirmation email. No forms. No questions. We don't want your money if it doesn't work.

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Format: PDF · A4 & US Letter · GoodNotes-ready

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Payment: USD · Secure · Card / PayPal / Apple Pay
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434k downloads

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Rated 4.9 from verified buyers

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50+ countries

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5 clinical frameworks

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What's inside

5 files. 5 clinical frameworks. One sleep library.

Built on CBT-I, circadian science, and the stimulus-control and sleep-restriction methods clinicians use as the
first-line standard for chronic insomnia. Every page reads like it was written by someone who knows what the clock
looks like at 3:47am.

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29 pages

A Way Back to Sleep
The foundational CBT-I reset for the racing mind at lights-out. Includes the wind-down window, stimulus-control rule, and thought-download worksheet.
PDF

Worksheet

⏰

45 pages

Through the Long Nights
The protocol for the 3am wake and clock-watching spiral. Includes the quarter-hour rule, worry-window exercise, and paradoxical-intention practice.
PDF

Worksheet · Daily

🛏️

44 pages

Returning to Rest
The sleep-restriction workbook for rebuilding the sleep window. Includes the 14-day sleep log, bedtime-window calculator, and re-expansion protocol.
PDF

Tracker · Worksheet

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95 pages

Sleeping Again Workbook
The complete CBT-I program covering assessment, protocol, and relapse prevention. Includes cognitive restructuring, circadian reset, and the 8-week structured program.
PDF

Worksheet · Daily

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10 pages

Sleeping Again - The Bedside Deck Cards
Printable bedside cards for 3am racing thoughts. Includes paced breathing, get-out-of-bed cues, and thought-defusion prompts.
PDF

Quick Ref · Card Deck

Complete Bundle - everything above

One CBT-I session: $400 The Complete tier: $12.99.Use for life.

The whole library, every framework, every workbook - for a fraction of one single session.

was 59.99

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Choose your bundle

What's included in each tier.

Every tier includes our core DBT tools. The Complete Bundle gives you everything - no exceptions.
What's included Starter
$9.99 		Core
$17.99 		Complete
$29.99
A Way Back to Sleep (29 pp) ✓ ✓ ✓
Through the Long Nights (45 pp) — ✓ ✓
Returning to Rest (44 pp) — ✓ ✓
Sleeping Again Workbook (95 pp) — — ✓
Sleeping Again - The Bedside Deck Cards - Bonus (10 pp) — — ✓
Total pages 1 file~29 pages 3 files ~118 pages 5 files · 213+ pages
Price $9.99 was $14.99 $17.99 was $29.99 $29.99 was $59.99
Download Now:

Honest transparency

This is and isn't for everyone.

We'd rather lose a sale than have you download something that isn't right for you. Read this honestly.

THIS IS FOR YOU IF…

✓ You wake at 3am, reach for the phone before your eyes open, and watch the hours count down until the alarm.

✓ Your mind starts racing the moment the lights go out, looping the same unfinished day.

✓ You have read enough to know CBT-I is the clinical first-line standard, and you want the protocol, not another sleep-hygiene listicle.

✓ The Sunday-night dread arrives hours before Monday, and it costs you the night before the week even starts.

✓ You are willing to follow the sleep-restriction protocol for 4–8 weeks, including the first uncomfortable week, before the window consolidates.

✓ You want clinical depth and structure, not a meditation app or a melatonin recommendation.

THIS IS NOT FOR YOU IF…

✕ You are in acute crisis right now. This workbook is not a substitute for a clinician or a crisis service.

✕ You have a medically identified sleep disorder like apnea that needs clinical assessment. This supports CBT-I skills, not medical evaluation.

✕ You want a quick fix. The sleep-restriction protocol asks for 4–8 weeks, and the first week is often harder before it is easier.

✕ You want a coaching tone. This is clinical workbook material grounded in CBT-I, not motivational content.

If you're in crisis right now, please contact a mental health professional or crisis line.
UK: 116 123 (Samaritans) | US: 988 | Canada: 988 | Australia: 13 11 14 (Lifeline)

C

Claire M.

38 years old · Marketing strategist
Melbourne, Australia
Bought: Complete Tier · 4 months ago

Troovara Sleep Reset

  • ✓ 11 years of nightly 3am waking before the toolkit
  • ✓ Page 21 - the quarter-hour rule that broke the loop
  • ✓ 8 weeks on the sleep-restriction protocol
  • ✓ Now waking once a week instead of nightly






★★★★★

"I had been awake at 3am for eleven years, and I genuinely believed I was just someone who couldn't sleep"

For about eleven years I woke at 3am almost every night. I had tried everything over the counter, two different prescriptions, and every sleep-hygiene tip on the internet. I assumed I was simply broken - a person who does not sleep, full stop.
I bought the Complete tier expecting nothing. The quarter-hour rule in Through the Long Nights, on page twentyone, was the first thing that worked. Leaving the bed when I was wide awake felt backwards, and it was the exact thing that fixed it. I stopped lying there doing the clock-watching math. That was five months ago. I followed the sleep-restriction protocol for the full eight weeks, and the first week was
genuinely hard. The 3am wake now happens maybe once a week instead of nightly. I am still rebuilding the window, but I no longer believe I am broken. I believe I had a pattern.

Complete · $29.99 · In your inbox in 60s

THE CLINICAL FOUNDATION

The first-line standard for insomnia, in a self-guided library.

CBT-I is the clinical first-line treatment for chronic insomnia, recommended by the American College of Physicians ahead of sleep medication. The framework was developed and refined across the 1980s and 1990s by Arthur Spielman, Charles Morin, and Michael Perlis.

It works by retraining two things: the association between the bed and wakefulness, and the amount of time spent in bed relative to time asleep. The goal is to change the pattern, not the person.

Developed in consultation with licensed CBT-I clinicians.

🛏️
CBT-I

Primary. The first-line clinical standard for chronic insomnia, ahead of medication.

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Circadian Science

Supporting. Body-clock research for sleep timing, light exposure, and wind-down structure.

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Stimulus Control + Sleep Restriction

Supporting. Behavioral methods that retrain the bed-wakefulness association and consolidate sleep.

Widely

Adopted globally

30+

Years of evidence

$120

Avg. CBT-I session

Clinical

First-line standard

IMPORTANT DISCLAIMER

Troovara tools are self-guided educational workbooks. They are not a substitute for professional mental health treatment. If you are in crisis, please contact your GP or a crisis service.

What buyers say

Real results from real people.

Questions about this product

The specific questions 434k buyers asked first.

These aren't generic FAQs. These are the exact hesitations that came up before people downloaded - answered honestly.

Every file is a PDF. The workbooks and sleep logs print cleanly on standard paper, and the Bedside Deck Cards are designed to be printed and kept on the nightstand. You will receive download links by email within 60 seconds of purchase, and the links never expire. You can re-download on any device, anytime.

No. This is a self-guided educational workbook built on CBT-I, the clinical first-line method for insomnia. It is designed to support sleep-skills practice - for example, while you are on a waitlist or working on sleep yourself. It is not a substitute for a clinician, and it does not assess or evaluate medical sleep disorders.

Yes. The PDFs work on iPad, iPhone, Android, Mac, Windows, and Kindle. One purchase covers every device you own, now and in the future. Links never expire - re-download anytime. Many readers keep the Bedside Deck Cards printed by the bed and the workbooks on a tablet.

The honest answer: 4–8 weeks of consistent practice. CBT-I uses sleep restriction, and the first week is often harder before it gets easier, because the protocol briefly tightens your sleep window to consolidate it. Most measurable shifts appear within the standard 8-week clinical arc. Some tools, like the bedside cards, help in the moment from night one.

Yes - the PDFs work across iPad, iPhone, Android, Mac, Windows, and Kindle. One purchase covers all your devices, with unlimited future access and anytime re-downloads. Many readers keep the workbooks on a tablet and the Bedside Deck Cards printed beside the bed.

Starter (~29 pages) is the foundational reset for the racing mind at bedtime. Core (~118 pages) adds the 3am wake protocol and the sleep-window rebuilding workbook. If your sleep breaks in the middle of the night, start with Core.

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