Exhausted, but your mind won’t switch off
Fed up of lying awake at 3am, replaying every conversation and rehearsing tomorrow? The 3am Mind is for you.
A gentle 14-night self-coaching guide · free support call if you need it
Awake at 3am?
This may sound familiar.
It's 3am. Again. The house is quiet, but your mind is going over the day: the conversation that didn't go well, the email you haven't answered, the thing you forgot to say.
You're exhausted. You know you need the rest. Everyone else is asleep, and you're lying there asking yourself, again, why you can't just switch off.
You're not alone. And it doesn’t have to be that way.
Why the usual advice hasn't worked
Most sleep tips are written for the body. At 3am, it's your thinking that's keeping you awake.
What you've probably tried
- Chamomile tea before bed
- No screens after 9pm
- Lavender pillow spray
- Counting backwards from 300
- Sleep apps and white noise
- Magnesium supplements
- An earlier bedtime
- A warm bath
What's actually keeping you awake
- Cross-examining the day
- Replaying the conversations you've had
- Living tomorrow before it arrives
- Scanning for what you forgot to do
- Making small things huge in the dark
Your body is tired. Your mind isn't. The tips work on the body. This works on your thinking.
Introducing
The 3am Mind
The 3am Mind is a self-coaching guide and workbook that takes you through a 2-week process to quiet your night-time mind. It follows six gentle steps we call the Un-Loop Method™.
Your mind learned how to get busy at night. What we learn, we can un-learn.
01
Understand
See what’s been keeping you stuck, and map your own night loop. Seeing it written down can change how you feel about it.
02
Unload
Discover the best way to clear your mind before you go to bed. So you no longer have too many tabs open.
03
Unwind
Help your body switch into rest mode, so the alarm bells of the day quieten down.
04
Untangle
Separate the thought from the truth. Not everything that comes to mind at night is real.
05
Unhook
Know exactly what to do when you can't get to sleep or wake at 3am, so you're not lying there for hours.
06
Keep Going
Build a new night-time pattern you can keep going with, long after your 14 nights.
What's inside your pack
Everything you need for quieter nights
- 44-page workbook: the full Un-Loop Method, one short easy-to-follow section at a time.
- Night Mind Scorecard: ten questions you answer on Night 1 and again on Night 14, so you can see what has changed for you.
- 14-Night Tracker: one page you fill in each morning so you can see what's working for you.
- 3am Reset bedside card: five calm steps for when you’re tossing and turning, or wake in the night.
- Phone wallpaper: the same five steps on your lock screen, to remind you throughout the day and make bedtime feel less daunting.
- Welcome letter from Sarah & Richard: how to start tonight and know what to do if you need extra support. So you are never left alone to figure it out.
Delivered as one zip download. Print it, or fill it in on your phone or tablet. It's yours to keep.
The journey
What Your Next 14 Nights Look Like
The 3am Mind self-coaching guide has six easy-to-follow sections, most taking five or ten minutes. Something gentle you do in the evening, before bed.
One
Get Started Tonight:
Download your pack. Put the 3am Reset card by your bed. It's there from the first night. Congratulate yourself for getting started.
Two
Night 1:
Understand
Take your Night Mind Scorecard and map your loop. For many people, it's the first time they've seen their sleep pattern written down so clearly.
Three
Nights 2 to 5: Unload and Unwind
Go to bed with less in your head, start the wind-down routine, make it your own so that it's easy to keep. Even on the busiest of days.
FOUR
Nights 6 to 8: Untangle
Find out what’s stopping you from switching off. and getting to sleep.
FIVE
Nights 9 to 13: Unhook
Use the 3am Reset and rewrite the story you've been telling yourself about sleep.
SIX
Night 14: Keep Going
Retake your Night Mind Scorecard and compare the two sets of results. See how far you’ve come.
Is this right for you?
This is for you if…
- you lie awake at night with racing thoughts
- you have a tendency to replay the day in bed
- you've tried the sleep tips and still can't switch off
- you want an easy-to-follow gentle, practical approach
- you can give yourself five or ten minutes an evening for the 14 nights
This isn't for you if…
- you want an overnight answer. The 3am Mind explains why your mind won’t settle, and what to do instead.
- you want more sleep tips about pillows, tea and screens. This is about your thinking, not your environment.
- you’ve already got a sleep routine you’re happy with, and your mind stays quiet at night.
Who we are
Sarah & Richard
We're Sarah and Richard, psychotherapists since 2006, based in the UK.
Between us, we've worked with celebrities, professional sportsmen and women, and thousands of clients, helping them un-create the anxious patterns that keep them stuck. The Anxiety Breakthrough Formula, our coaching method, grew out of that work. We now teach it to therapists, practitioners and wellness coaches, and use it with our own clients.
A busy night-time mind is one of the patterns we see most. We wrote The 3am Mind self-coaching guide so you could start on it tonight, from home, at your own pace.
Introductory price
Start tonight for £17
Introductory Offer: The 3am Mind is £17.
Normally £27.
£27 £17
Instant download · Works on phone, tablet or printed · Free 30-minute support call if you need it
Our 14-night promise
You won’t be left on your own with it.
Work through all 14 nights. If nothing has shifted for you, email us at hello@emotionalhealthcoachacademy.com within 30 days of buying, and we’ll book you a free 30-minute call to look at what’s getting in the way and help you move forward.
We’d much rather help you get it working than leave you wondering.
Questions
Things people ask us
No. It's an easy-to-follow self-coaching resource based on the Anxiety Breakthrough Formula.
Straight away. You'll get a download link on the thank-you page, and we'll also send it by email.
That's up to you. Some of clients like a paper copy, others use their phone or tablet. and some like to get themselves a fresh notebook to use alongside.
Simply pick up where you left off. This isn't a race, and there's no "falling behind". The workbook is designed to be easy to follow. It's not going anywhere.
No. A pen, a notebook, or a printer if you'd like one. Just give yourself five or ten minutes in the evening.
Because The 3am Mind is a digital download that you can access straight away, we don’t offer refunds once you’ve downloaded it. Instead, we offer our 14-night support promise: work through all 14 nights, and if nothing has shifted, email hello@emotionalhealthcoachacademy.com within 30 days of buying, and we’ll book you a free 30-minute call to help. If there’s ever a problem with your download, just let us know and we’ll put it right.
One last thing
Tonight could be the first quieter night
Tonight, your mind will probably do what it always does. Or tonight could be Night 1: the night you put the 3am Reset card by your bed and start to see the loop for what it is.
£17 introductory price · 48 hours only · 14-night promise
P.S. You've tried the chamomile tea, the lavender pillow spray, the apps and the early nights and you're still not sleeping. We want you to know this, you are not alone. These things work on the body, but your body isn't the part that's awake. The 3am Mind is built for your thinking mind. Whatever happens tonight, you're not on your own at 3am any more.
Sleep well
Sarah & Richard