{"product_id":"the-cortisol-reset-7-days-to-calm-nights","title":"The Cortisol Reset: 7 Days to Calm Nights","description":"\u003cp\u003e\u003cstrong\u003eA calmer evening starts with a plan.\u003c\/strong\u003e Your evening decides your night. This 7-day guide gives you a simple, timed routine from 7pm to lights out, plus what to do on the nights you still wake between 2 and 4am. No supplements, no strict diet. Just timing.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e11-page PDF · 7-day plan · Instant download · Priced like your coffee ☕\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eFor you if:\u003c\/strong\u003e you fall asleep okay but wake at 2–4am wired and can't get back to sleep, or your evenings feel rushed right up to bedtime.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNot for you if:\u003c\/strong\u003e you have diagnosed sleep apnea, work overnight shifts, or are looking for medical treatment.\u003c\/p\u003e\n\u003ch3\u003eYour evening, step by step\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBLOCK, 7PM:\u003c\/strong\u003e cut blue light and evening stress. Lamp light only after 7pm.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWind down, 11PM:\u003c\/strong\u003e a 7-minute cue that tells your nervous system it's safe to sleep.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIf you still wake up, 3AM:\u003c\/strong\u003e exactly what to do (and not do) when you wake between 2 and 4am. No clock, no scrolling.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 7-day plan\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 1–2:\u003c\/strong\u003e BLOCK, evening light and stress buffer\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 3–4:\u003c\/strong\u003e the 7-minute wind-down cue\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDays 5–6:\u003c\/strong\u003e the 3am routine, for the nights you still wake up\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDay 7:\u003c\/strong\u003e Integration, so the habits stick\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat's included\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e11-page PDF guide with the full protocol in plain language\u003c\/li\u003e\n\u003cli\u003e3 short voice notes (about 10 seconds each), one for each step\u003c\/li\u003e\n\u003cli\u003e7-day printable tracker with a brain-dump page\u003c\/li\u003e\n\u003cli\u003eBonus: low-blue-light home checklist\u003c\/li\u003e\n\u003cli\u003eBonus: 3AM Rescue Checklist\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWant the physical tools too?\u003c\/strong\u003e The \u003ca href=\"\/products\/the-sleep-fortress-bundle\"\u003eSleep Fortress Bundle\u003c\/a\u003e pairs this routine with blue light glasses, magnesium glycinate and a satin sleep mask, and includes this guide free.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eDigital product: you'll get your download link right after checkout. Nothing is shipped.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003csmall\u003eEducational only, not medical advice. This guide does not diagnose, treat or cure any condition. If you have frequent awakenings, loud snoring, gasping or severe daytime sleepiness, talk to a clinician.\u003c\/small\u003e\u003c\/p\u003e","brand":"Ester Wellness","offers":[{"title":"Default Title","offer_id":67681998897466,"sku":null,"price":4.75,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1021\/4837\/4842\/files\/cortisol-reset-7-day-sleep-guide.webp?v=1792421971","url":"https:\/\/esterwellness.com\/products\/the-cortisol-reset-7-days-to-calm-nights","provider":"Ester Wellness","version":"1.0","type":"link"}