🌙 Insomnia Plan · Contents Preview

Here is the table of contents. The full plan contains the step-by-step actions, dosages, timelines, cautions and evidence sources — sent to your email right after payment.

What's inside

1. Know your pattern first (differentiation reference)
2. 7-day sleep rebuild checklist (CBT-I core, AASM/ACP recommended)
3. Diet (evidence-based)
4. Exercise & routine
5. Gut-brain axis (our differentiator)
6. Food-medicine synergy (food therapy + acupoints, non-prescription)
7. When to seek care
8. Review
Appendix: Evidence sources (excerpt)

Applicable boundaries: This plan is health education and lifestyle guidance, not a medical diagnosis or prescription. If insomnia persists >2 weeks and seriously affects daytime function (ISI ≥15), or is accompanied by mood problems, snoring/breath-holding, or pain, see a doctor first to rule out secondary causes.

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