The natural sleep guide written for women
Fall asleep easier.
Stay asleep longer.
Restful Nights is a 12-chapter guide to beating insomnia naturally — from calming a racing mind to working with hormonal changes — so you can wake up feeling like yourself again.
- Drug-free techniques you can start tonight
- Built on CBT-I, mindfulness and natural remedies
- Written for women: stress, hormones, menopause and more
Sound familiar?
Lying awake again tonight?
- Your mind starts racing the moment your head hits the pillow
- You wake at 3am and can't get back to sleep
- Hormonal changes have turned your nights upside down
- You're exhausted all day but wired at bedtime
- You'd rather not rely on sleeping pills long term
You're not broken — and it isn't a willpower problem. Insomnia has causes, and most of them can be changed.
What you'll learn
Imagine waking up rested
Restful Nights gives you a toolkit of gentle, natural techniques — so you can find what works for your body and your life.
Fall asleep without the struggle
Wind-down routines and breathing techniques that tell your body it's safe to switch off.
Stay asleep through the night
Understand why you wake at 3am — and what to do instead of lying there clock-watching.
Quiet a racing mind
CBT-I and mindfulness tools to break the 'I'll never sleep' spiral.
Wake up feeling like you
More energy, steadier moods and the patience you had before the sleepless nights.
How it works
The Restful Nights method
No single trick fixes insomnia. The book walks you through three simple stages, so every change builds on the last.
Understand your sleep
Learn what's really driving your sleeplessness and track your patterns with a simple sleep diary.
Chapters 1, 2 & 10Reset your nights
Tune your routine, bedroom, food and exercise so your body clock works with you, not against you.
Chapters 4, 7, 8 & 9Calm body and mind
Use CBT-I, breathing, meditation and natural remedies to switch off at bedtime.
Chapters 3, 5, 6, 11 & 12
Small rituals. Calmer nights.
Make room for restful nights
Explore the everyday habits behind Restful Nights, from winding down to creating a bedroom that feels ready for sleep.
Wind down gently
Explore breathing and mindfulness techniques that help you leave the day behind.
Create your sleep sanctuary
Bring the book's bedroom guidance to life with soft lighting and a calm, comfortable setting.
Understand your nights
Use a simple sleep journal to notice your patterns and build a routine that works for you.
Inside the book
12 chapters. One calmer night at a time.
Every chapter tackles a different piece of the insomnia puzzle, so you can build a routine that works for you.
Understanding Insomnia
The science of sleep, the main types of insomnia and what's really keeping you awake.
Improve Sleep to Overcome Insomnia
Map your sleep patterns with a simple sleep diary and spot your personal triggers.
Natural Sleep Aids and Remedies
Valerian, chamomile, lavender, passionflower and the nutrients that support sleep.
Sleep Hygiene Practices for Better Rest
Build a bedroom and bedtime routine that tells your body it's time to rest.
Mindfulness and Meditation for Sleep
Guided practices, the 4-7-8 breath and diaphragmatic breathing to quiet a racing mind.
Cognitive Behavioural Therapy for Insomnia
The CBT-I tools that reframe the anxious thoughts and habits that keep sleeplessness going.
Sleep Environment Optimisation
Mattress, light, noise, temperature and air quality — set up for deep sleep.
Nutrition and Its Impact on Sleep Quality
Foods that help, foods that hurt, and the best time for your last meal.
Exercise Regimens to Enhance Sleep
The right movement at the right time of day for deeper, steadier sleep.
Sleep Disorders and Their Management
Recognise apnoea, restless legs and narcolepsy — and when to seek professional help.
Technology and Apps for Sleep Improvement
Use sleep trackers, wearables and meditation apps to help rather than hinder.
Aromatherapy and Essential Oils for Better Sleep
Lavender, chamomile, bergamot, cedarwood and ylang-ylang — and how to use them.
Mindfulness and Meditation Techniques for Sleep
Breathing Exercises for Relaxation
One effective breathing technique is the "4-7-8" method, which involves inhaling for four seconds, holding the breath for seven seconds, and then exhaling for eight seconds. This simple yet profound practice helps to lower heart rate and activate the parasympathetic nervous system, encouraging relaxation.
Another beneficial exercise is the "diaphragmatic breathing" technique, which focuses on engaging the diaphragm rather than shallow chest breathing…
Look inside
Practical. Gentle. Easy to follow.
Here's a taste of Chapter 5. Every technique is explained simply, so you can put it into practice at bedtime — no apps, equipment or prescriptions needed.
- Clear, jargon-free explanations
- Step-by-step techniques you can try the same night
- Beautifully designed and easy to read on a phone
Is it right for you?
Written for women who are tired of being tired
Restful Nights is for you if…
- You struggle to fall asleep or wake in the night
- Stress, anxiety or racing thoughts keep you up
- Periods, pregnancy or menopause have changed your sleep
- You want natural, drug-free options to try first
- You like to understand why something works
It's not the right fit if…
- You want a magic pill that works overnight
- You need a diagnosis — please see your GP first if you suspect sleep apnoea or another disorder
- You're not willing to try small changes to your evening routine
Questions?
Frequently asked questions
What format is Restful Nights?
It's a beautifully designed PDF eBook — 12 chapters and over 60 pages. Read it on your phone, tablet, e-reader or computer, or print it at home.
How do I get the book after I buy?
Your download link arrives by email straight after checkout, so you can start reading tonight. If it doesn't arrive within a few minutes, check your spam folder or email support@cosysleeps.com.
Is it only for women?
It's written with women's sleep in mind — including stress, hormonal changes, pregnancy and menopause — but the techniques can help anyone who struggles to sleep.
I've tried everything. Will this work for me?
Insomnia rarely has a single cause, which is why the book covers 12 different angles — from CBT-I and breathing techniques to nutrition, exercise and your bedroom set-up. Most readers find a combination that suits them. It isn't a magic pill, but it gives you a clear, practical plan to work through.
Is this a replacement for medical advice?
No. Restful Nights is an educational guide. If you think you may have a sleep disorder, are pregnant, or take medication, please talk to your GP before trying new remedies or supplements.
Can I get a refund?
Please see our refund policy for details, or email support@cosysleeps.com and we'll be happy to help.
Your first restful night starts here
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