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 my habits?
We jump in with the why: why do 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
How Are You Feeling?
We share five common sleep experiences – from being stuck in a scroll loop to waking at 3am – explained through the habit lens from Section One. Find the one that sounds like your last night and start there.
03
How to change
Grounded in behavioural science and Vanessa's own research, this section provides a workbook for starting to shift your habits – including when self-help isn't enough.
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.