The Sleep Reset · Wang Flow: The cover
The cover
The Sleep Reset · Wang Flow: Which reset first · p. 8
Which reset first · p. 8
The Sleep Reset · Wang Flow: A chapter · p. 15
A chapter · p. 15
The Sleep Reset · Wang Flow: A worksheet · p. 76
A worksheet · p. 76
The Sleep Reset · Wang Flow: The exit test · p. 82
The exit test · p. 82
The Sleep Reset · Wang Flow: The doctor list · p. 75
The doctor list · p. 75
1 / 6The cover
Wang Flow · The Resets · Sleep

The Sleep Reset

Four weeks to sleep your own number, at the same time, in a room that means sleep

Sleep is the pillar under energy and recovery, and the first thing most people cut. This reset doesn't sell you a supplement or a tracker. In four weeks it builds the clock (one wake time, light in the morning, caffeine early), the room (a bed that means sleep, the phone outside), the night (a short way of closing the day) and a one-line log every morning, with a doctor list for the problems that aren't habits.

  • Your own sleep number, and the 8-hour floor under 18
  • The clock: wake time first, light in the morning, dark at night, caffeine capped and early
  • The room: the bed means sleep, the phone sleeps outside, cool, dark and quiet
  • The night: tomorrow's list, a wind-down hour, slow breathing, honestly graded
  • When it's more than habits: the doctor list, and why snoring is a doctor's job
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Here's exactly what's inside
  • 103 pages, A5 PDF, 22 graded chapters in six parts
  • 7 worksheets printed in the guide, to fill in pencil
  • The exit test: 7 lines, checked over 4 weeks, so you know when it's become a habit
  • A practice page for every chapter and twelve weekly-debrief pages to write in
  • The rules: one line per chapter, and the research behind every graded chapter, at the back
Who it's for, and who it isn't

For people who train, build or study hard and sleep too little or at random times.

Not for anyone with a sleep problem that needs a doctor first (the guide's doctor list says which), or anyone looking for a supplement.

How to order?
  1. Press Add to cart, or Buy it now for just this guide.
  2. Pay by card, Apple Pay or Google Pay. Stripe handles the payment; we never see your card.
  3. The PDF arrives by email within seconds, on a link tied to your order.

Is sleep a habit now?

The exit test, printed at the back of the guide. Run the reset for 4 weeks, then check every line. All of them held, every week: it's a habit. Every line is something you do, never a body number: no weight, no targets. Standards version 1.0.

Wake timeUp within 30 minutes of your set time on at least 5 of 7 days.
Your numberIn bed long enough for your number on at least 5 nights. Under 18, the number is 8 hours or more.
Light, then darkDaylight outside within an hour of waking, and the phone out of the bedroom, on at least 5 days.
CaffeineNone after your cut-off, at least 8 hours before bed. Under 18: none at all for the four weeks of the reset.
The night beforeTomorrow's short list written before bed on at least 5 nights.
The logBedtime, wake time and how rested you felt, written down every morning.
The doctor listRead, and anything on it taken to a doctor.

Three resets, any order

Sleep, energy and recovery. Start with the weakest. If more than one is weak, start with sleep: it changes the other two. Each reset is four weeks, natural only, never medical advice.

Reset · SleepThe Sleep Reset€19Reset · EnergyThe Energy Reset€19Reset · RecoveryThe Recovery Reset€19

Start free: the 7-day health start, seven of the graded frameworks behind this guide, one a day.

Frequently asked questions

About the resets, doctors, supplements, under-18s and refunds.

Get the guide · €19
Which reset should I start with?

The pillar that's weakest right now. Sleep: you sleep too little or at random times. Energy: your afternoons fall apart. Recovery: you're always a little wound up and slow to come back. If more than one is true, start with sleep: it changes the other two.

Is this medical advice?

No. The resets are habit guides; they don't diagnose or treat anything. Each one has a doctor list at the start and the end: signs that mean see a doctor first. If anything on it fits, start there.

Do you sell supplements?

No, and the guides recommend none. Wang Flow is natural only: what you eat, when you sleep, how you move, how you rest. Nothing in the guides promises a body, a weight or a number.

I'm under 18. Can I use them?

Yes, from 13. Under 18, 8 hours of sleep is the floor, there are no energy drinks or pre-workouts, and the guides never ask you to eat less, set a weight target or compare your body with anyone's.

How do I know it works?

Every chapter is graded. Strong and promising chapters rest on research named at the back; experience chapters rest on practice, and say so. The exit tests are behaviours, never body numbers, and they're our standard, version 1.0.

Refunds?

If it isn't what you expected, reply to your receipt. No discounts, ever: the price is the price for everyone.