Sleep pressure
Sleep is built while you’re awake. Lying in bed for an extra hour “to rest” leaks it out, so the next night is worse.
11:00p.m.The 14-night sleep plan
Your bed has learned to keep you awake.
Out Cold un-teaches it in 14 nights. One small change a night, built on CBT-I, the method sleep doctors recommend before pills.
58-page bookApp for iPhone + AndroidBuilt on CBT-I
You don’t need more sleep tips. You need fourteen nights that change what your bed means.
- One small change a night. Most cost nothing. A few feel strange; strange is the part that works.
- The method the American Academy of Sleep Medicine recommends first for chronic insomnia, made simple.
- An app that does the math every morning, and locks itself at your phone bedtime.
14
Do the 14 nights. If your sleep isn’t better, email us within 30 days and we refund you. No forms, no questions.
Secure checkoutApple Pay · Google Pay · PayPal30-day money back
Some nights are four hours long and feel like twelve.
Exhausted at ten. Wide awake at eleven. Scrolling at one because lying there is worse. Then 3:12, eyes open, doing the math on how many hours are left before the alarm.
You’ve been told to “relax” by people who fall asleep in four minutes. You’ve bought the gummies, the tea, the rain sounds. Some of it helped for a night or two.
This isn’t a willpower problem. It’s a training problem. And training can be undone.
Try it
What do your nights look like?
Tap the one that sounds like you. Behind it is the real page from the plan.
You’ve tried the list.
THINGS I TRIEDRESULT
TOTAL SLEEP GAINED0:00
None of it was dumb. It just aimed at the wrong target.
Three things decide how you sleep.
Willpower isn’t one of them.
Your body clock
It sets itself from light and your wake-up time. Sleep in Saturday, scroll at midnight, and it never knows what time zone you live in.
Your bed’s training
Scroll, worry and fight to sleep in bed for long enough, and your brain files the bed under awake. Lights on the second your head hits the pillow.
So the first thing sleep specialists do sounds backwards:
they put you in bed less.
Less time awake in bed, more pressure, deeper sleep. It’s called sleep restriction, one of the best-studied insomnia tools there is. Out Cold walks you into it on Night 8, safely, with the math done for you.
Look inside
Real pages from your book
This is exactly what you get. Swipe through.
Contents
The fourteen nights
Week 1 retrains the bed and the clock. Week 2 builds the pressure.
The system
More than a book
A PDF of tips is easy to forget by Wednesday. This is built so you can’t.
In both options
Out Cold · the book
PDF · 58 pages · reads on any phoneFourteen nights, one change each, the why behind it, and a rule you can remember at 2 a.m. Set in Atkinson Hyperlegible, a typeface made for tired eyes.
In both options
The Night Kit
Printable PDF · 11 pages · US Letter3AM cards to cut out, a fold-up “This phone sleeps here” sign for the kitchen, the 14-night log, worry pages and a caffeine curfew chart.
Complete System only
Out Cold Nights · the app
iPhone + Android · add to home screen · yours for goodTonight’s step, a 30-second morning log that does the math, your sleep window on Night 8 and every week after, a place to park worries. Your data never leaves your phone. And at your phone bedtime, it locks itself.
Complete System only
8 lock screens
PNG · iPhone + Android“It’s late. Put me down.” The last thing you see before bed should argue for bed.
How much sleep did your phone take this year?
29
full nights of sleep a year, at 7.5 hours each.
234 hours of lying in the dark, lit by a screen.
234 hours of lying in the dark, lit by a screen.
How it works
On your phone in a minute
Pay
Apple Pay, Google Pay, PayPal or card, right here on this page. Checkout runs securely through our partner Whop.
Download straight away
The book, the kit and your private app link appear the moment you pay. Whop emails you a receipt too.
Start tonight
Read Night 1 this afternoon. Tonight at your phone bedtime, the phone goes to the kitchen.
Who it’s for
For you. Or for the person next to you who can’t sleep.
For the friend who texts you at 2 a.m. For your partner who hasn’t slept properly since the baby. For your mom, who says she’s “just a light sleeper” and has been for twenty years. Or for you, on a perfectly ordinary Tuesday, when you’re just too tired to be this awake.
Sources
Nothing rests on our word.
Every step in Out Cold comes from published sleep research and clinical guidelines. The book lists all of them, so you can check every one yourself.
AASM guideline 2021American College of Physicians 2016Bootzin 1972 · stimulus controlSpielman 1987 · sleep restrictionCarney & Waters 2006 · worry timeDrake 2013 · caffeineHaghayegh 2019 · warm showerPew Research 2026 · phones
Out Cold teaches the behavioral side of CBT-I. It isn’t medical advice and doesn’t replace a doctor; the book has a page on exactly who should talk to one first.
Questions
Good to know
Is it a printed book?
No. You get a PDF book that reads beautifully on your phone, a printable PDF kit, and (with the Complete System) the app and lock screens. Nothing is posted to you; you can print anything yourself.
How fast will I notice a difference?
Week 1 changes (phone out, one wake-up time, the 20-minute rule) often help within days. The big shift usually comes in Week 2 with the sleep window, after a few sleepier days. For some people it takes four to six weeks, and the app keeps adjusting with you.
What’s the difference between the two options?
The Plan is the book and the printable kit. The Complete System adds the app, which logs your nights, calculates your sleep window on Night 8 and every week after, and locks itself at your phone bedtime, plus 8 lock screens.
Is it a subscription?
No. You pay once. The app is yours for good.
Does the app work on iPhone and Android?
Yes. It runs in your browser; tap Share › Add to Home Screen and it behaves like an app. Your sleep data stays on your phone and is never uploaded.
Is this medical advice?
No. It’s education based on published clinical guidelines for CBT-I. If you snore loudly, gasp at night, have bipolar disorder or epilepsy, are pregnant, or drive for a living, talk to a doctor before Night 8.
Do I have to give up my phone?
Only at night, and only from the bedroom. It sleeps in the kitchen. You’ll have it back at breakfast.
Can I give it as a gift?
Yes. Buy it, then send the files and the app link to them. They’re yours to give.
What if it doesn’t help?
Do the 14 nights. If your sleep isn’t better, email us within 30 days and we refund you in full. No forms.
Something went wrong with my download.
Open the receipt email from Whop, or write to us and we’ll send everything again.
10:30
Tonight, the phone sleeps in the kitchen.
Night 1 takes ten minutes and costs nothing extra.
The Complete System · yours in a minute · change