Coach Luke
FREE CHALLENGE
Fall asleep easier and wake up less tired
A free 5-day email challenge: score your sleep, find what is draining your energy, set a caffeine curfew, build a 30-minute wind-down and run a 60-second sleep check. Together the five steps take about 40 minutes, spread over five evenings.
  • 5 days
  • 5 steps
  • Free, unsubscribe anytime
THE 5 DAYS
5 days to a calmer, steadier night
These are the same five checks I walk tired clients through before anyone talks about pills, powders or a new mattress.
By day 5 you have
  • Your sleep score, 0 to 100
  • Your energy drain type
  • A caffeine curfew that fits
  • A 30-minute wind-down

01

Score your sleep
Ten quick questions give you a 0 to 100 sleep score and your two biggest sleep leaks, so you know where to start.
2 min

02

Find your energy drain
Ten more questions show whether you are sleep-starved, under-fueled, dehydrated or overloaded.
3 min

03

Set a caffeine curfew
Caffeine has a 5 to 6 hour half-life, so you decide your last-coffee time from your bedtime.
5 min

04

Build a 30-minute wind-down
Dim the lights, park the phone and use the 20-minute rule on nights when sleep will not come.
30 min

05

Run your sleep check
Six quick questions show what is most likely keeping you up tonight, with one fix to start before bed.
1 min
Is this sleep reset for you?
Made for tired women, busy parents and anyone who lies awake, wakes at 3 a.m. or drags through the afternoon on coffee.
RIGHT NOW
Tired, wired and running on coffee
  • Lying awake when you should sleep
  • Waking at 3 a.m. most nights
  • Coffee to get through the afternoon
  • No idea what is wrecking your sleep
AFTER 5 DAYS
A plan for steadier, deeper nights
  • A wind-down that tells your brain it is bedtime
  • The 20-minute rule for 3 a.m. wake-ups
  • A caffeine curfew set from your bedtime
  • Your sleep score and drain type in hand
Coach Luke, NASM-certified personal trainer and NESTA nutrition coach
Coach Luke
Trainer and nutrition coach for women 25+
I am a NASM-certified trainer and NESTA nutrition coach with 20+ years of coaching, and tired clients almost always need their habits fixed before anything else. These five steps use my free quizzes and guides, so you find your own sleep leak instead of guessing.
  • Free sleep and energy quizzes
  • Honest sleep and energy guides
  • A 60-second sleep check for tonight
Better nights are five steps away
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