the
SLeep habits guide
A no-nonsense guide to figure out what your bedtime behaviours actually are (and how they affect your sleep) – from a sleep scientist with a real life
A clear, research-grounded way to uncover your sleep habits
Inside you'll find…
An introduction to what ‘sleep habits’ actually are
Six sections organised around the most common sleep experiences (find what sounds like you and start there)
A practical starting point for each section, so you leave with something concrete to try tonight
A gentle self-observation workbook to help you notice your own behaviours over time
A resources section pointing you toward further support
There's a Lot of generic sleep advice out there.
Not a lot unpacks your bedtime behaviours when you're on autopilot. Or considers you're an actual person with a real life. I wanted to write something that fills in the gaps.
01
What are sLEEP habits?
We jump in with the why: why we think about sleep habits differently, why you keep doing the thing you know you shouldn't, especially at night. You'll come away with a framework for understanding what's actually driving your evening behaviour
02
SPOTTING YOUR HABITS
We continue with a piece that most habit books skip. We unpack the cue-behaviour-reward loop, then introduce a new concept: your individual vibe. By the end, you'll better know how to spot your own habits in action.
03
How to change
Grounded in behavioural science and Vanessa's own research, we close with a low-stakes experiment to help you notice your behaviours in action. (And a gentle nudge towards what comes next, if you want to keep going).
This guide won't suggest a $40 supplement or a rigid 10-step bedtime ‘protocol’.
What it can do is help you figure out what your bedtime behaviours are & what needs attention.