For adults 50+ · Printable & fillable kit
Calmer nights,
easier mornings
Waking at 3 a.m.? Groggy mornings? Tired of sleep advice that contradicts itself? This two-week kit helps you work out what's getting in the way — and change one thing at a time, so you can see what actually helps.
$19 US dollars, one time Instant download 30-day refund
Real pages from the kit
Sleep changes after 50.
The advice rarely says so.
- Wide awake at 3 or 4 a.m.You drop off fine, then lie there with your mind going.
- Up for the bathroomOne quick trip turns into a long stretch awake.
- Mornings feel heavyEven after a full night in bed, it takes half the morning to feel like yourself.
- Advice that contradicts itselfNo screens. Read on your tablet. Nap. Never nap. Which is it?
- “Is this just my age?”Some changes are normal. Some aren't — and it's hard to tell which.
- A partner who snoresAnd a nagging question about whether it's something more.
In a 2024 AARP survey of adults 40 and older, 7 in 10 reported at least one sleep problem — and about 4 in 10 believed poor sleep is just a normal part of aging. It's common. It isn't something you simply have to accept. AARP Research, 2024
Two weeks, one change at a time
No apps, no gadgets, no long list of rules. A clear order of small steps — and a simple way to see what's working for you.
Take stock
A ten-minute Sleep Snapshot, a Check-First List of signs that need a doctor, and a 15-minute walk-through of your bedroom.
Change one thing
Choose one specific change for your starting point — a wind-down, a bedroom fix, a steady wake-up time — and keep a two-minute daily log.
Review & decide
Count, don't calculate. Keep what helps, swap what doesn't, and know when it's time to see a professional — with a summary ready to take along.
Find your starting point
This is the same decision page that's in the kit. Choose the description that fits you best.
Choose an option to see where the kit would have you begin — and the first change it suggests.
Everything you get
A guide to read and a kit to use, made to work together. Every page of the kit tells you which part of the guide explains it.
The guide 43 pages
- 1Take StockStart with what is really going on
- 2Wind DownAn evening routine that fits your life
- 3The BedroomA 15-minute walk-through
- 4MorningsA steady wake-up and a brighter start
- 5Review & DecideRead your notes, keep what helps, know when to get help
Plus a one-page guide to when to talk to a professional, and the full list of sources.
The printable kit 21 pages
- Your two weeks at a glancea day-by-day plan to tick off
- Sleep Snapshot2 pages · your starting line
- Check-First Listsigns to raise with a doctor
- Find your starting pointone place to begin
- Bedroom Walk-Through2 pages · with a fix list
- Wind-Down Builderchoose a routine that fits
- Bedside cardsMy wind-down · Awake in the night
- Morning Start Plana steady wake-up time
- Change cardsone change, made specific
- Night & Morning Log2 weeks + 2 spare weeks
- Weekly & two-week reviewskeep, adjust or swap
- Doctor Visit Summary2 pages for appointments
Real pages, unedited
What you see here is exactly what you download. Select a page to see it larger.
Honest about what it is
It is
- Education about everyday routines — evenings, the bedroom and mornings.
- Built on public guidance, with the sources named in every module.
- Made for people over 50: plain words, large type, night-time safety included.
- Practical: checklists, plans and a log you'll actually use.
It isn't
- Medical advice, a diagnosis, or a sleep test.
- A treatment for insomnia, sleep apnea or any other condition. For chronic insomnia, it points you to CBT-I, the recommended treatment.
- A reason to change your medicines. Keep taking what you're prescribed.
- A promise of perfect sleep. Expect small, steady changes — and clear answers about what to try next.
The guide draws on published guidance from the CDC, the National Institute on Aging, the National Heart, Lung, and Blood Institute, the American Academy of Sleep Medicine, the NHS and peer-reviewed research. None of these organizations has reviewed or endorsed this kit. It was researched and written with the help of AI tools, and every health statement is tied to a named source.
Try two tools, free
Download the Check-First List and the complete 15-minute Bedroom Walk-Through — the same pages as in the kit, fillable on screen. No email address needed. Share it with anyone.
One kit. One price.
What's included
- The guide — five modules, 43 pages
- The printable & fillable kit — 21 pages
- US Letter and A4 editions of both
- Print as many copies as your household needs
- A 30-day refund if it isn't useful to you
You'll download 5 PDFs: 00 Start Here · 01 Guide - US Letter · 02 Guide - A4 · 03 Printable Kit - US Letter · 04 Printable Kit - A4.
Made for adults in their 50s, 60s, 70s and beyond — and for anyone helping a parent sleep better. Buying for someone else? Choose “Give as a gift” at checkout.
Pay once. No subscription, no app, no account needed.
Get the kit · $19Secure checkout by Gumroad. The price is set in US dollars; Gumroad may show it in your local currency (you can switch back to USD) and adds any sales tax or VAT at checkout.
Questions people ask
Do I need a printer?
No. You can type straight into the kit pages on a computer or tablet and save as you go. If you do print, you only need the pages you're using that week, and they print well in black and white.
Which apps let me type into the pages?
Adobe Acrobat Reader (free on computers, tablets and phones) works everywhere. Preview on a Mac, and Microsoft Edge or Google Chrome on a computer, also work. Some phone file viewers show the pages but won't let you type — if that happens, open the file in Acrobat Reader.
Is this medical advice?
No. It's education about everyday routines, based on public health guidance. It doesn't diagnose or treat anything. It does include a clear list of signs that mean you should talk to a doctor — and that list is free on this site.
I have sleep apnea, or use a CPAP machine. Is it still useful?
Many of the routines — a steady wake-up time, a calm wind-down, a dark and safe bedroom — can sit alongside treatment. Keep following your clinician's advice, and check with them if anything seems to conflict.
I take a sleep medicine. Can I use the kit?
Yes, for your routines. Don't stop or change any medicine without the person who prescribed it. The Doctor Visit Summary helps you raise questions about medicines at your next appointment.
How much time does it take?
About 20–30 minutes on each of the first two days, then about three minutes a day for the log and ten minutes for each weekly review.
What size is the paper?
Both editions are included: US Letter (USA, Canada) and A4 (UK, Europe, Australia and most other countries).
Can my partner use it too?
Yes. Print a second set of pages for anyone in your household. Please don't share the files publicly.
How do I get my files — and what if I lose them?
Right after checkout, Gumroad emails your receipt. Choose “View content” to download the PDFs, and open “00 Start Here.pdf” first. Lost your download? Open your Gumroad receipt email and choose “View content”, or sign in to a free Gumroad account with the same email to find it in your Library. Or reply to your Gumroad receipt email, or use the “Contact” option on your Gumroad purchase page.
What's the refund policy?
If the kit isn't useful to you, ask for a full refund within 30 days of purchase by replying to your Gumroad receipt or using Gumroad's contact option. No forms, and you don't need to have finished the kit.
Is it a subscription?
No. You pay $19 (US dollars) once. Gumroad may show the price in your local currency and adds any sales tax or VAT at checkout.
Who sells the kit, and how do I get help?
It's sold by Wren & Co through Gumroad, which handles payment and delivery. For questions or help, reply to your Gumroad receipt email, or use the “Contact” option on your Gumroad purchase page.
Do you collect my information?
This website doesn't use cookies, analytics or tracking. Checkout is handled by Gumroad, which processes your payment and email under its own privacy policy. Anything you type into the fillable pages stays on your own device.
Your first step takes ten minutes
Fill in the Sleep Snapshot tonight. By tomorrow, you'll know where to start.