The 90-Day Protocol
The Field Guide
to Recovery
"You do not need to fix it all tonight.
You just need to turn the page."
This digital dashboard is your toolkit—it tracks your data and calculates your efficiency. But The Good Night Companion book is your coach.
It contains the complete 90-day CBT-I curriculum, the daily lessons, the "why" behind every protocol, and the compassionate voice you need when the nights get hard.
Medical Disclaimer & Safety Warning
Educational Purposes Only: This program is grounded in the evidence-based principles of Cognitive Behavioral Therapy for Insomnia (CBT-I). This book is intended as a supportive educational resource and does not constitute medical advice, diagnosis, or clinical therapy. It is not a substitute for the personalized care of a healthcare professional.
Sleep Restriction Therapy Safety Warning:This program utilizes Sleep Restriction Therapy (SRT). This technique is NOT recommended for individuals with:
- Bipolar Disorder (may trigger manic/hypomanic episodes).
- Seizure Disorders / Epilepsy (sleep deprivation lowers the seizure threshold).
- Untreated Sleep Apnea or other respiratory conditions.
- Recent surgery or major physical illness.
Occupational & Physical Safety: SRT causes temporary daytime sleepiness. Use extreme caution when driving or operating heavy machinery during the first three weeks of this program. This program may not be appropriate for individuals in safety-sensitive occupations, such as transportation, construction, or healthcare.
If you are navigating severe mental health challenges or suspect an underlying sleep disorder, consult a qualified healthcare provider before beginning. By using this journal, you assume all risks associated with the behavioral changes described herein.