{"product_id":"fourteen-nights","title":"Fourteen Nights","description":"\u003cp\u003eMost people fix their sleep by trying to sleep harder. It rarely works, because the part you can actually control happens in the two hours before bed.\u003c\/p\u003e\n\n\u003cp\u003eFourteen Nights is a practical guide to building an evening routine, one step at a time. One change per night for fourteen nights, in an order designed so each one sticks before the next arrives.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFourteen nights, one small change each\u003c\/li\u003e\n\u003cli\u003eThe three levers you can actually pull: light, timing and temperature\u003c\/li\u003e\n\u003cli\u003eA bedroom checklist — what matters, what doesn't, and what to stop spending money on\u003c\/li\u003e\n\u003cli\u003eHow to find your own bedtime instead of copying someone else's\u003c\/li\u003e\n\u003cli\u003eWhat to do on the nights it doesn't go to plan\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHow the two weeks are laid out\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 1–5\u003c\/strong\u003e — Light. When to get it, when to cut it, and why the timing matters more than the amount.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 6–10\u003c\/strong\u003e — Timing. Anchoring your evening so bedtime stops moving around.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNights 11–14\u003c\/strong\u003e — Temperature and environment. The room, the bed, the last hour.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eAnyone whose evenings run late and whose mornings pay for it. It's behavioural — no supplements, no gadgets, nothing to buy. You don't need any FORMA product to use it.\u003c\/p\u003e\n\n\u003ch3\u003eWhat it is and isn't\u003c\/h3\u003e\n\u003cp\u003eA practical routine anyone can follow, written by FORMA. It isn't personal advice. If sleeping badly has been affecting you for a long time, talk to a professional rather than relying on a guide.\u003c\/p\u003e\n\n\u003ch3\u003eInstant download\u003c\/h3\u003e\n\u003cp\u003eYour link arrives by email within minutes. A PDF — phone, tablet, computer, or printed. Yours to keep, no subscription, no expiry. Because access is immediate, digital guides are excluded from the 14-day right of withdrawal; you confirm this at checkout.\u003c\/p\u003e","brand":"FORMA","offers":[{"title":"Default Title","offer_id":53846784737619,"sku":null,"price":12.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1071\/0197\/8963\/files\/fourteen-nights-cover.png?v=1786288065","url":"https:\/\/www.formacoworld.com\/nl\/products\/fourteen-nights","provider":"FORMA ","version":"1.0","type":"link"}