Digital eBook (PDF). The cover is shown as a book for illustration. Nothing is shipped.
A SoloDads system
Haven’t Slept for Days? Quick Techniques to Fall Asleep Tonight (No Pills)
Your body is exhausted and your mind won’t stop: the hearing, the bills, the look on their face at drop-off. The Sleep SOS Plan gives you a simple 10-minute wind-down you can try tonight (4-7-8 breathing, a body scan, thought parking), a plan for 3 a.m., and clear signs it’s time to see a doctor. No pills.
- Instant download, on your phone in minutes
- 30-day money-back guarantee
- Secure checkout
This is for you if...
- You lie awake replaying conversations, custody, money
- You wake at 3 a.m. and can’t get back to sleep
- The house is too quiet on the nights without your kids
- You want something you can try tonight, without pills
What you'll be able to do
- Use a 10-minute SOS routine to quiet a racing mind
- Slow your body down with 4-7-8 breathing
- Release tension with a simple body scan
- Stop replaying the day with thought parking
- Know what to do when you wake at 3 a.m.
- Know when it’s time to talk to a doctor
Inside: 44-page eBook · Sleep SOS Card · fillable 2-Week Sleep Diary · instant download
Everything in your download
- Start Here page
- Haven’t Slept for Days? eBook: 44 pages, 6 short chapters
- Sleep SOS Card: the 10-minute routine on one page, five visualizations and a nightly checklist
- 2-Week Sleep Diary: fillable, to see what helps and share with your doctor
Delivered instantly to your email. Yours to keep, on any device.
Try it. If it doesn't help, it's free.
Read it, use it the next time it happens. If it doesn't help, email us within 30 days and you get every dollar back. No forms, no questions.
The full details
The Sleep SOS Plan: a 10-minute wind-down, no pills
When the house goes quiet, the mind often gets loud: the custody hearing, the bills, the look on their face at drop-off. This short, practical guide gives you a simple routine to try tonight to quiet your mind and wind down.
What you’ll learn
- The 10-minute Sleep SOS, step by step: prepare, 4-7-8 breathing, a body scan, thought parking, settle.
- What to do at 3 a.m. when you wake and can’t get back to sleep.
- The daytime habits that make nights easier, on kid weeks and quiet weeks.
- When to see a doctor, and the treatment doctors recommend first for long-term insomnia.
What you get
- The eBook Haven’t Slept for Days? – The Sleep SOS Plan (44 pages)
- The Sleep SOS Card: the routine on one page, plus five short visualizations
- A fillable 2-Week Sleep Diary
Instant PDF download, readable on any phone.
Not medical advice. If sleeplessness continues, talk to your doctor.
For sleepless nights
It's 3 a.m.
Again.
Your body is exhausted and your mind won't stop. A simple 10-minute SOS routine (breathing, body scan, thought parking) you can try tonight. No pills.
Everything you get
Not a lecture. A plan for tonight.
One short eBook, a nightstand card and a sleep diary for the nights your mind won't switch off. No pills, no apps.
- 56pages in all
- 10minute Sleep SOS routine
- 5calming visualizations
- 14days in your sleep diary
What's inside, file by file
-
01Haven't Slept for Days? eBook
The Sleep SOS Plan in 6 short chapters: tonight, 3 a.m., the daytime habits, and when to get help.
- The 10-minute Sleep SOS, step by step
- A 3 a.m. version and the 20-minute rule
- Clear signs it's time to see a doctor
44 pagesThe core
-
02Sleep SOS Card
The 10-minute routine on one page, five short visualizations and a nightly checklist. Keep it on your nightstand.
6 pages
-
032-Week Sleep Diary
Two minutes each morning. See what helps, and bring it to your doctor if you need to.
4 pagesFillable
-
00Start Here guide
Your download explained, and where to begin if you can't sleep right now.
2 pagesStart here
The method
Ten quiet minutes, step by step.
-
1
Breathe
Dim lamp, cool room, phone out of reach. Then 4-7-8: in for 4, hold for 7, out for 8. Four cycles.
Sleep SOS Card
-
2
Scan
Move from head to feet. Let each area go a little heavier on every exhale.
Sleep SOS Card
-
3
Park
Name the thought: planning, worry, replay. Tell it, “It matters, but not tonight.”
Haven't Slept for Days? eBook
-
4
Settle
Two slow exhales. A fan or rain sound, low. Then stop trying: rest is enough.
Sleep SOS Card
Includes a shorter 3 a.m. version and the 20-minute rule: still awake? Get up, sit somewhere dim, come back when sleepy.
Look inside
Calm pages. Steps you can follow half asleep.
-
Short, calm chapters
-
Your plan at a glance
-
Say this, not that
-
The routine on your nightstand
-
Fill it in each morning (example entries)
Same 2 a.m. Two very different nights.
Without a plan
- You check the clock and do the math on how much sleep is left.
- Your mind replays the handoff, the bills, the last text.
- At 3 a.m. you reach for the phone, and the night is gone.
- You can't tell a rough patch from a reason to see a doctor.
With the Sleep SOS Plan
- A 10-minute routine that gives your mind something calm to do.
- Name it, park it: “It matters, but not tonight.”
- A short 3 a.m. version. No clock, no phone.
- Clear signs it's time to see a doctor, and a diary to bring.
Everything above. One instant download.
The 44-page eBook, the Sleep SOS Card, the 2-Week Sleep Diary and the Start Here guide. 56 pages, yours to keep, on any device.
$19.90$29.00
Instant PDF download · 30-day money-back guarantee
From checkout to calm, tonight.
-
1
Get it in minutes
Checkout takes a minute. The download link appears on screen and lands in your inbox.
-
2
Read it tonight
Short chapters in plain language, written for a tired dad after the kids are in bed.
-
3
Use it next time
When the hard moment comes, the words and the plan are already in your pocket.
Questions dads ask
How do I get it?
Right after checkout you get a download link on screen and by email. It's a PDF that opens on any phone, tablet or computer.
I've tried everything. Why would this help?
No routine works for everyone, and we won't promise it will. What you get is a simple 10-minute plan you can try tonight, a shorter version for 3 a.m., and a 2-week diary to see what actually helps. If it doesn't help, you get your money back.
I'm not much of a reader.
It's 44 short pages, and the whole routine fits on the Sleep SOS Card for your nightstand. You can start with the card tonight.
Can I use it if I take sleep medication?
The routine is breathing, a body scan and simple habits. It doesn't replace anything your doctor has prescribed, and you shouldn't change any medication without talking to your doctor first.
Is this medical advice?
No. It's a practical guide. It shows the clear signs it's time to see a doctor, and the diary is something you can bring to that appointment.
What if it doesn't help?
Email us within 30 days and we'll refund you in full. No forms, no arguments.
Who writes these?
SoloDads was started by Alex, a single dad who couldn't find the plan he needed, so he wrote it down.
Tonight can be
a little quieter.
A rested dad is a steadier dad. Ten quiet minutes, starting tonight.
Dads who get this often add
Most hard situations don't come alone. These two pair best with this one.
-
eBook · Instant PDF
Healing HeartstringsYou’re not an angry man. You’re a man carrying too much. When the pressure spills over onto your kids, the guilt comes...
-
eBook · Instant PDF
Reclaim Your ChildWhen your child starts repeating words that aren’t theirs, every instinct tells you to fight back. That’s exactly what makes it worse....
30-day money-back guarantee.
Read it, use it. If it doesn't help, one email and you get every dollar back.
Instant and private.
On your phone in minutes. Nothing shipped, nothing to explain.
The honest part.
Not a lawyer, not therapy. A plan for the moments in between.
Facing something else too?
- My child is being turned against me. Reclaim Your Child
- Every message from my ex starts a war. The Guardian Dad
- I'm angry, and I hate who I become. Healing Heartstrings
- My daughter is growing up and I don't know what to say. Navigating Puberty
- Screens are a battlefield between two homes. Screens & Socials
- I want to love again without hurting my kids. Finding Love Again