Frequently asked questions

Most learners report improvements within 7–14 nights when consistently applying principles like regular sleep times, reduced late caffeine, and slower breathing with extended exhales. If you have long-standing insomnia, expect progress in small, trackable steps (sleep onset time, fewer awakenings, calmer pre-sleep routine).

No. They are educational resources. If you suspect a medical condition (sleep apnea, restless legs, panic disorder, medication interactions), consult a licensed professional. If breathing exercises cause dizziness, stop and switch to gentler pacing.

Yes. If a course clearly doesn’t fit your needs, contact us within 14 days. We’ll respond promptly and help you choose the right material or process a refund when appropriate.

You can export checklists as text and print them. Full offline support is not available yet. For low-connectivity use, keep the FAQ page open and rely on printed routines (wind-down steps + a simple breathing count).

We focus on a fast, accessible web experience first. If you want an “app-like” feel, you can pin the site to your home screen via your browser’s “Add to Home Screen” option.

Start slower and gentler than you think: inhale normally through the nose, then exhale softly a little longer than the inhale. If you feel lightheaded, shorten the exhale, pause the exercise, and return to normal breathing. The goal is calm, not intensity.

We design content to be readable, keyboard navigable, and compatible with common screen readers. The FAQ uses native details/summary for reliable accessibility and focus behavior.

Use a “low-stimulation reset”: dim light, avoid time-checking, and do a short cycle of gentle paced breathing. If you’re wide awake after ~20 minutes, leave the bed briefly and do something boring and calm until you feel sleepy again.