Fourteen Nights

Most 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.

Fourteen 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.

What's inside

• Fourteen nights, one small change each
• The three levers you can actually pull: light, timing and temperature
• A bedroom checklist — what matters, what doesn't, and what to stop spending money on
• How to find your own bedtime instead of copying someone else's
• What to do on the nights it doesn't go to plan

How the two weeks are laid out

• Nights 1–5 — Light. When to get it, when to cut it, and why the timing matters more than the amount.
• Nights 6–10 — Timing. Anchoring your evening so bedtime stops moving around.
• Nights 11–14 — Temperature and environment. The room, the bed, the last hour.

Who it's for

Anyone 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.

What it is and isn't

A 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.

Instant download

Your 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.