Built from your assessment
Your membership starts here
Membership turns your score into something you actually do. You get the full 28-day programme, an AI coach that has read your assessment, and a score you retake to see whether what you changed was worth keeping.
The 28-day programme
01Anchor the clock
Week one changes nothing about your bedtime. It fixes the end of the night you actually control - waking - and gets light into the morning.
02Build the last hour
The hour before bed does more work than the hour in it. This week gives that hour a shape: dimmer, quieter, and the same every night.
03Test the inputs
Caffeine, alcohol and late meals affect people very differently, which is exactly why this week is a set of experiments on yourself rather than a set of rules.
04Make it survive a bad week
Consistency work. Most programmes fail at the first disrupted week, so week four writes the bad-night plan and the minimum version before you need them.
What you get, and where it lives
Every line below is a real screen inside the membership — not a bullet point.
- The full 28-day programme, one action a day, with your two lowest-scoring areas flagged and brought to the frontThe programme
- An AI coach that has already read your assessment answers and your score, available any timeYour coach
- The Last Hour — what to do with the hour before bed, which does more work than the hour in itPlate Builder
- Waking In The Night — what to do when you are awake at three, and why lying there is the worst optionCraving Playbook
- A record of every night you rate, so you can see which changes actually moved yoursSleep & Stress Reset
- Retake your score whenever you like and track every result over timeYour record
Screens marked with a lock open the moment your membership starts.
What this is not
- Not a supplement and not a medication. Nothing is shipped.
- Not connected to any prescription medicine, and no claim to replicate or replace one.
- No promised number on the scale. Anyone promising you one cannot know it.
- Not locked in. Cancel in one click.
- The full 28-day programme, one action a day, with your two lowest-scoring areas flagged and brought to the front
- An AI coach that has already read your assessment answers and your score, available any time
- The Last Hour — what to do with the hour before bed, which does more work than the hour in it
- Waking In The Night — what to do when you are awake at three, and why lying there is the worst option
- A record of every night you rate, so you can see which changes actually moved yours
- Retake your score whenever you like and track every result over time
7 days free, then $179 a year. Cancel any time before the trial ends and you will not be charged. Payments are processed by Stripe; your card details never touch this site.
30-day money-back guarantee
If the membership is not right for you, reply to any email from us within 30 days of your first payment and we refund it in full. No form, no phone call, no questions asked.
Included with membership
Your printable record
Every day you log builds a dated record you can print and keep — or hand to your own doctor. It stays exportable even if you leave.
Questions
Do I need a sleep tracker or a watch?
No. Nothing to buy and nothing to wear. The daily check-in is your own rating, which is what the programme compares.
Is this treatment for insomnia?
No. It is a habits programme. Insomnia is a clinical diagnosis and belongs with a doctor, and nothing here replaces that.
Will this guarantee me more sleep?
No, and nothing honest could. The programme works on the habits around sleep — timing, light, the last hour, caffeine — and your own record shows you what changed.
What is the AI coach, exactly?
A chat assistant that has already read your assessment answers and your score, so you do not have to explain yourself. It gives general guidance on habits — it is not a doctor and will tell you when something is a question for one.
Can I cancel?
Any time. There is a “Manage membership” link inside the programme that opens Stripe’s billing portal, where you can cancel yourself. You keep access until the end of the period you have already paid for.
What if it is not for me?
Email hello@insiderhealthtoday.com within 30 days of your first payment and we will refund it in full.