What this plan gives you includes
7-day sleep rebuild checklist (what to do / not do each day)
TCM calming self-check: 心脾两虚 / 肝郁化火 / 阴虚火旺 differentiation
CBT-I intro: stimulus control + sleep restriction core moves
Caffeine half-life & personalized "stop-after" algorithm
Light, exercise timing, bedroom environment sleep-hygiene checklist
Gut-brain axis: which flora imbalances steal your sleep, and how to eat them back
Calming food therapy + 3 sleep acupoints with how-to
Why us combined lens
Single tips ("melatonin", "warm foot bath") are scattered; we string differentiation, behavior and gut flora into one line.
No "sleep 8 hours now" slogans — we give you a rhythm you can run.
Every suggestion is labeled 中医说 / 西医说 / 生活说 so you understand why.
Delivery
PDF document (phone / computer)
Interactive HTML (clickable self-check, auto pattern suggestion)
After payment, enter your email and we send it once payment is confirmed
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Take 1 minute to see your pattern, then decide if you want the full plan.
Free check
Preview plan contents
After the free check you get a direction judgment; the full plan $9.9 is optional.