Fourteen Nights: The Night-by-Night Insomnia Protocol

Most insomnia books are two hundred and fifty pages of sleep science before they tell you what to do.

This one is fourteen chapters. One per night.

Fourteen Nights is an implementation manual for the behavioural core of CBT-I: sleep restriction and stimulus control, the treatment recommended as first-line for chronic insomnia in adults by the American College of Physicians and the American Academy of Sleep Medicine. It does not invent the science. It assumes you already believe it, and tells you, night by night, how to run it.

Inside:

- A screening chapter that tells you honestly whether this protocol is safe to run without a clinician, and who should not run it alone.

- A seven-night baseline that produces the one number the entire protocol runs on.

- Fourteen chapters, one per night, each covering what to do tonight, what to expect tomorrow, the specific way people fail on that night, and the decision rule that gets you through it.

- A troubleshooting section organised by symptom instead of theory.

- An eight-week extension protocol, plus a relapse plan for the bad night that will eventually come.

- Printable logs and a tear-out rules card.

What this book refuses to contain: a history of sleep science, a chapter on essential oils, or two hundred pages of preamble between you and Night One.

If you have already tried the sleep hygiene checklist, dark room, no late caffeine, phone out of the bedroom, and it helped for a week before stopping, this book explains why in three pages, then tells you exactly what to do about it.

Fourteen nights will not fix your sleep by itself. It is the start of the part that does.