Rest & Reset: A Guide to Easing Stress and Sleeping Better

Lying awake with a racing mind? Running on empty after another short night? Stress and sleep feed each other, and small, steady changes help both.

Rest & Reset gives you simple, science-backed tools for calmer days and better nights, in plain words.

Inside this guide

• Part 1 · Stress: stress vs. anxiety, how stress shows up in your body, three easy breathing exercises (box, 4-7-8 and quick calm), everyday habits that lower stress, and clear signs it's time to get help
• Part 2 · Sleep: how much sleep you need, sleep habits that work, caffeine in common drinks, insomnia and CBT-I (the treatment experts recommend first), the truth about sleep aids and melatonin, and when to see a doctor
• Myth vs. fact boxes that clear up common misunderstandings
• Printable tools: weekly stress check-in, thought journal, two-week sleep diary, "my calm plan" with a caffeine counter, and questions for your doctor

Fact-checked with trusted sources. Every page shows its sources, with 12 clickable links to organizations like the National Institutes of Health, the CDC, the FDA and Mayo Clinic.

Format: 19-page printable PDF.

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Part of the Stress & Sleep collection by True North Guides

General information only. Does not replace advice from your doctor or a mental health professional. If you are in crisis, call or text 988.