Struggling to fall asleep—or stay asleep? If you’ve ever spent endless nights tossing and turning, staring at the ceiling while your mind races, you’re not alone. Millions battle insomnia, restless thoughts, and poor-quality sleep that leaves them drained the next day. But it doesn’t have to stay that way. In Sleep Smarter in 21 Nights, bestselling wellness author Marlowe Paul gives you a clear, science- backed plan to reclaim your nights and wake up truly refreshed. This practical, step-by-step guide walks you through 21 nights of simple yet powerful strategies designed to reset your sleep patterns, quiet your mind, and rebuild your relationship with rest. Inside, you’ll discover how to: Retrain your brain to wind down naturally at night Quiet racing thoughts and reduce anxiety before bed Optimize your bedroom for deeper, uninterrupted sleep Harness the power of food, exercise, and light exposure to support restful nights Build a personalized evening routine that works with your lifestyle Break the cycle of late-night screen time and digital overstimulation Wake up with more energy, focus, and calm than you’ve felt in years Each chapter combines cutting-edge sleep science, practical exercises, and relatable real-world examples, making it easy for you to take action immediately. Whether you’ve struggled with insomnia for years or just want to improve your nightly rest, this book provides the roadmap you need. Give yourself 21 nights—and transform your sleep for life.