Stop Scrolling, Start Sleeping: The 30-Night Plan to Fix Your Sleep Without Drugs or Expensive Gadgets

By Filip Slovenec

You don't have a willpower problem. You have a system problem.

You know you should put your phone down. You've tried. You've deleted apps, set screen-time limits, bought a sunrise alarm clock. And you still end up scrolling at 1:14 a.m., wired and exhausted at the same time.

This book is not another lecture about blue light. It's a 30-night plan - built around how your brain and body actually work - that quietly fixes the loop without forcing you to white-knuckle anything.

Inside, you'll learn:

The four ways your phone wrecks sleep (only one of them is blue light)Why "just put it down" fails - and what to do insteadThe 90-minute wind-down window that resets your body clockHow to redesign your bedroom in one afternoon for under $30A night-by-night plan: Week 1 digital sundown, Week 2 body reset, Week 3 mind reset, Week 4 lock-inWhat to do when you wake at 3 a.m. and your brain won't stopThe truth about melatonin, magnesium, and the supplements you don't need

No prescriptions. No $400 sleep trackers. No 5 a.m. cold plunges. Just a sequence of small, specific changes you can start tonight.

If you've been tired for longer than you can remember - this is the reset.

Scroll up and grab your copy. Your first good night is 30 days away.

• Format: Paperback
• Language: English
• ISBN: B0H2DYK9QX
• ISBN13: 9798197704962
• Release Date: May 2026
• Publisher: Independently published
• Length: 81 Pages
• Weight: 0.27 lbs.
• Dimensions: 9.0" x 0.2" x 6.0"