Simple 3-step sleep system to help terrible sleepers go from exhausted to energized.
Fall Asleep Fast and Wake Up Refreshed—Starting Tonight
(Without Meds, Gadgets, or Complicated Routines)
Watch the training below to discover a natural, science-backed method that helps you calm your mind, reset your sleep rhythm, and wake up with real energy—even if nothing else has worked.
Save 60% for a limited time!
Put insomnia and sleepless nights to rest. Forever.
The 3-Step Sleep Well Tonight System is a simple nightly practice that helps you fall asleep peacefully and wake up energized, starting your very first night.
Why This Works
Most sleep solutions fail because they fight against your body's natural rhythms. They try to force sleep using complicated routines, expensive gadgets, or medications with troubling side effects.
The 3-Step Sleep Well Tonight System takes a fundamentally different approach:
Your body already knows how to sleep perfectly well. Our system simply removes the obstacles that prevent natural sleep from happening. No forcing, no struggling.
Unlike approaches that take weeks to show results, many users report significant improvements after just one night using our simple 3-step method.
No lengthy bedtime rituals or complicated protocols. Our system fits seamlessly into your existing routine and requires minimal time investment for maximum results.
Put away the sleep trackers, apps, and gadgets. All you need is a journal and a quiet moment. The power of transformation is already within you.
Whether you're dealing with chronic insomnia, medical conditions, stress-induced sleep disruption, or hormonal changes - our system adapts to your unique situation.
Finally! A simple sleep system to move you from exhausted to energized.
Allow Deep, Restful Sleep with
The 3-Step Sleep Well Tonight System
… even if you've tried everything.
Master this simple daily sleep system to build your sleep and
energy into consistent days of vitality.
So many of us still struggle with insomnia, short sleep and fatigue even though we have so much information, data, programs and evidence available.
Changing your thoughts and behaviors to improve your sleep can be hard. Getting yourself into a regular schedule, removing yourself from all electronics before sleep, or turning off your anxious "monkey mind"…
It’s because you don’t need more knowledge about sleep loss, sleep disorders, and the risk of fragmented sleep. Most methods to improve and educate about sleep may actually compound the problems you may be having.
Instead, learn my 3-Step Sleep Well Tonight System – it’s easy to learn, easy to create habits around, easy to implement when you need it the most, and easy to follow through and maintain over time.
It’s a simple method that will establish your new identity as a healthy sleeper.
Sleep is a critical, complex physiological process your body insists on every 24 hours, but you don't need to worry about the intricacies. All you need is three steps to set the stage for it to wash over you. Then, the brilliant intelligence in each one of your cells knows exactly what to do.
“Sleep is the single most effective thing we can do to reset our brain and body health each day.”
- Matt Walker PhD, Professor, U of C Berkeley, author of Why We Sleep
My name is Dr. Chris Carruthers, and I learned how to transform my sleep the hard way.
But I can make it easier and faster for you.
Because of my long years of personal and clinical experience, I’m confident that this practice will make it faster and more enjoyable for you.
After a very long struggle with complex chronic fatigue syndrome, fibromyalgia, and severe insomnia, I turned my life around and have since helped thousands improve their sleep through my renowned Sleep Well Tonight services. I'm here to guide you on your journey to better sleep, because I’ve lived it, too.
Before
I’m embarrassed to say that, even being highly educated in exercise physiology, elite athletic coaching and cardiac rehabilitation, I was unaware, like many others in healthcare at the time, that sleep is the third pillar of health that will make nutritious eating and physical activity much easier.
After
With better sleep, here’s what happened to me, and this can be how you shift too.
Now, thanks to the three skills I’ll share, I have returned to full health and vitality and am committed to share the solution with you.
It turns out I didn’t need to learn anything new or drastically change my habits –– I needed to change my relationship with sleep, allow it to happen, get out of my own way, and learn simple tools to allow it to happen more naturally.
Get your sleep system today and begin. This method has helped countless individuals reclaim their health. It’s easy and it really works. It’s firmly based in theory and evidence, but even more convincing is the success people have with it.
The quality and quantity of your sleep is a result of your commitment and your connection to yourself.
Really Valuable
"I found the rituals really valuable… it’s easy to get to sleep quickly… I’m thinking my brain is starting to work better."
- B., with chronic insomnia
Game-changer
"You helped me with two things, and I am so grateful. You helped me understand that this was fixable, and you gave me a simple plan to execute. I woke up just before my alarm and felt great. This is a game-changer."
- L., living with cancer
I'm Rewired
"Working with Dr. Carruthers as my strategist has allowed me to approach sleep in a new way. I feel that I am rewired and now expect to sleep when I go to bed instead of the opposite. Being able to routinely sleep at night is a gift."
- T., living with chronic illness
Are you ready to transform your nights and your days?
Try risk-free for 30 days - Sleep better or your money back
The 3-Step Sleep Well Tonight System:
You simplify your life with a spiritual, healthful, common sense approach to sleep.
Technique #1:
Expressive Writing
You’ll learn a simple, profound reflective writing technique crafted to help you:
Technique #2:
The 36 Breaths
You’ll explore the power of breathing and meditation using a simple practice called the 36 Breaths, which will help you:
Technique #3:
Connecting With Your Body
You’ll be introduced to the art of the Body Scan, a grounding practice that helps you understand the body’s signals and respond with attention and care to:
How This Method Is Unique
More than learning practical sleep skills, you'll also experience a profound shift in how you think about sleep, even in times of worries, concerns, interruptions, pain, aging, erratic schedules, and high stress.
You become someone who understands and manages your sleep and life with confidence. You can allow your beautiful spirit to shine every day.
How? You will use expressive writing before bedtime to connect to yourself and your own personal challenges and strengths. As you deepen your experience of your day, you deepen your sleep at night.
The personal writing makes the 3-Step process into what you need. Your situation is different from everyone else’s, but this can work for everyone, because you create your unique identity based on your emotions, your strengths, your deepest wants, and your own approach to life.
Are you ready to transform your nights and your days?
Try risk-free for 30 days - Sleep better or your money back
This 3-Step Sleep System works
EVEN IF you’ve tried everything already.
Here's how this system helps you bypass
common barriers you may be facing:
No Rigid Routines:
Forget about strict, time-consuming bedtime rituals. This system integrates seamlessly into any schedule, focusing on three simple practices you can do when laying down to sleep or anytime you awake during the night.
No Difficult
Lifestyle Changes:
It can be really hard to shift your eating habits or levels of physical activity. Solve sleep first. It’s simpler. Quality sleep makes it much easier to eat healthy food and enjoy moving your body.
No Need to Wait until
Symptoms Resolve or
Stresses Ease:
You can begin TODAY to feel better. You can’t afford to wait anxiously for consults, appointments, tests or improvements of symptoms of illness or life stressors. The healthcare system moves too slowly and you want your healing to be faster.
No Expensive
Gadgets Required:
There’s no need to purchase a high-end mattress or sophisticated sleep monitors, or digital programs. These techniques require only your desire to put them into action and a willingness to trust in their simplicity.
No Medication:
This system uses proven methods to relax any anxiety or concerns without medications that disrupt the intricate systems of the body. You'll learn to quiet your mind and body through expressive writing, controlled breathing, and mindful body scans.
The 3-Step Sleep Well Tonight System is more than a guide, it's your companion to transform not only how you sleep, but how you think about sleep.
This method is simple, fast, and easy to implement. Why is it so effective? Because the only reason you haven’t unlocked restful sleep, despite trying everything from supplements to expensive gadgets to detailed diaries and complicated routines, is because you haven’t yet recognized some root psychological barriers that you may hold.
Even if you feel that your sleep challenges are very serious or beyond help, this system can shift you from a frustrated sleeper into an empowered one, equipping you with the tools AND the mindset to take control of your sleep each night.
You can change your mind about whether sleep is difficult or sleep is easy. Your sleep time can be distressing and draining, or it can be nourishing and invigorating. You can change your identity from a poor sleeper to a confident, energized, refreshed person each day.
Does this sound too good to be true?
Well, believe it!
Do not overlook how resolving sleep
can be achieved more easily.
You are in control of feeling great when you know
you can achieve quality sleep. It’s the best feeling!
The 3-Step Sleep Well Tonight System is a simpler, faster,
proven method with a low barrier to success.
Trust me.
You can change this.
Real Success Stories
"I went from rating my sleep a 4 out of 10 to a 12 out of 10!"
R. was struggling with sleep disruption due to cancer treatment. After trying supplements, meditation apps, and expensive gadgets, he discovered our 3-Step Sleep Well Tonight System.
"I clearly recognized that the solution was within my grasp. I knew how to release tension and stress in the middle of the night, and I felt in control of my sleep for the first time in years."
This Is For You If You Are A...
Busy professional who wants quality sleep
Parent dealing with nighttime wake-ups and anxiety
Caregiver balancing stress and sleep
Shift worker needing flexible sleep solutions
Chronic pain sufferer struggling to find comfortable rest
Overthinker who can't "turn off" at night
Older adult concerned about age-related change
You Will Go from Exhausted to Energized
Your new identity is one of a successful sleeper, with a new perspective on sleep along with the strategies to make it happen.
Your health issues may be complicated, but improving your symptoms can be smoother and simpler than you have imagined.
“Everything should be made as simple as possible, but not simpler”
- Albert Einstein
Get Your
Super Sleeper Bundle
Regular $149
Today Only $59!
01
3-Step Sleep Well Tonight Workbook
This practical workbook helps you build healthy sleep thoughts and routines. Use your workbook online with fillable fields or print out if you prefer.
With personalized assessments and interactive exercises, you'll understand your current sleep patterns, and set goals for improvement using the three key skills: Expressive Writing, The 36 Breaths, and The Body Scan to fall asleep quickly, maintain sleep, and wake refreshed.
02
Journaling Prompts to Make Sleep Simpler
Use these comprehensive guided writing stems and exercises to allow your deeper thoughts to flow into your awareness, so that you can explore your inner life and the meaning of your daily experiences.
Evidence for these expressive writing techniques has been proven clinically to improve health behaviors and have measurable effects on immune health, emotional balance, mental clarity, spiritual connection, and literally all aspects of health. Be on the leading edge to use these simple techniques that have such impactful influences on your life.
Plus Receive 4 FREE bonuses!
Build up your sleep health toolbox and solidify the changes you will make with the Sleep Well Tonight System.
01
How a Healthy Sleeper Thinks
As you explore your journaling prompts, compare your thoughts about sleep to those of someone who sleeps well and enjoys and can count on their quality sleep. As you shift your identity to that of a healthy sleeper, you reap so many benefits!
02
The Exhausted Person’s Guide to the 4 Fundamentals that Overcome Insomnia
This helps you use the proven cognitive-behavioral approach to handle your environment, your lifestyle choices, your mindset, and your sleep skills, and gives you a visual framework to encourage your commitment.
03
My Smart Sleep Self-Assessment
This helps you get really clear on the obstacles you will overcome, and guides you to keep moving towards the results you want.
04
Sleep Diary
It's so helpful to monitor the quality of your sleep and the daily routines that influence it. Track your sleep patterns and be sure to take this diary with you when you visit with your health team.
Take a look inside the member's area in this sneak peek video!
Redefine your relationship with sleep, for good.
Use your Sleep Well Tonight workbook directly on your computer or electronic device as a convenient way to have it with you every night. You can use the writing fields to save and print your writing, and reuse it again and again!
For better sleep faster,
your 3-Step Sleep Well Tonight workbook includes:
Are you ready to transform your nights and your days?
Try risk-free for 30 days - Sleep better or your money back
30-Day No-Risk
Money-Back Guarantee
Your decision to fix your sleep today has NO RISK to you, ONLY BENEFITS!
Because we are so confident this will work, your purchase is GUARANTEED to help you improve your sleep, even as early as tonight. But you must give your new approach at least 10 consecutive days for the effects to build into the benefits you want. Practice EVERY day for at least 10 consecutive days. If you don’t notice a difference within 30 days of purchase, contact us and we’ll gladly refund your investment, no questions asked.
Support Your Wellness and Your Community with Every Purchase
When you invest in The 3-Step Sleep Well Tonight System, you're not just choosing better sleep — you're also contributing to a larger movement for global health through the Spirited Health Institute, a registered nonprofit organization based in Alberta, Canada. You become part of our mission to help our society improve our quality of life, happiness, and connection to purpose and to each other. Thank you for being a part of this!
Your purchase makes a difference for you and others by
Enhancing Sleep
Education
You help fund our comprehensive public health education programs focused on the vital role of quality sleep.
Promoting Spiritual
Wellness
Our programs educate about life beyond the physical and the greater reality of your life, and facilitate connections to spirit that enhance health and foster a deeper understanding of practices that integrate mind, body, and spirit.
Empowering Diverse
Audiences
Our programs benefit everyone, including older adults and people with young children, with an inclusive approach that ensures that everyone has access to the tools they need for healthier, more fulfilling lives.
Join us on this mission.
Together, we can make a significant impact.
We all want health for our families.
Please share this page with your loved ones as we all know someone who is discouraged and really struggling to sleep better.
In spirited health,
Chris & Danielle
“There’s practically no aspect of life that’s not improved by sleep
and, accordingly, diminished by lack of sleep.”
— Arianna Huffington author of The Sleep Revolution
P.S. Here’s a short recap for those who skipped to the bottom:
About Dr. Chris Carruthers
Chris Carruthers, BSc, MSc, PhD exemplifies energy, knowledge, and professionalism. She has been helping people recover from illness and feel better for over forty years. She is most well known as a coach and educator in chronic disease management, health promotion, sleep, spiritual health, and integrative cancer care. Her most popular work is the Sleep Well Tonight program that has helped thousands improve their sleep at night and their energy during the day.
Chris brings you a fresh approach to health and compassionate healing plans that combine her expertise about the best systems of medicine, practitioners, and practices, blended with her own experience of chronic illness. Her graduate degree is in coaching/exercise physiology and her PhD dissertation focus was "Expressive Writing About Personal Trauma: Self-Reported Health Changes and Subject Characteristics".
Reclaim Your Nights with the
3-Step Sleep Well Tonight System
Copyright 2025 © Spirited Health Institute. All Rights Reserved.
Privacy Policy | Terms of Use
This site is not a part of the Facebook website or Facebook Inc. Additionally, This site is NOT endorsed by Facebook in any way.
FACEBOOK is a trademark of FACEBOOK, Inc.
