Tired but wired at night? Your afternoon coffee may be part of the story.
The Sleep Workbook and Caffeine Decoder are two practical resources to help you look honestly at your sleep habits and your caffeine routine, then make small, realistic changes that fit your day.
Good Sleep Is Shaped by More Than You Think
Sleep is influenced by everyday routines, timing, stress, and caffeine. Most of us never stop to look at how those pieces fit together, so we keep repeating habits that may be working against us.
These resources help you slow down, notice your own patterns, and decide what is worth changing.
Clearer Answers About the Choices That Shape Your Nights
See Your Sleep Patterns
Look closely at the habits and routines that may be influencing how you fall asleep and how you feel in the morning.
Understand Your Caffeine
Learn how the amount and timing of caffeine may relate to your sleep, and where it hides in your day.
Take Practical Next Steps
Reflect, then choose manageable adjustments that fit your real life instead of an all-or-nothing overhaul.
Is This Right for You?
These resources are a good fit if you recognize yourself below.
Regular coffee drinkers
You rely on caffeine to get through the day and want to understand its role in your sleep.
Restless sleepers
You have trouble winding down, or you wake up feeling less rested than you would like.
Busy professionals
Your schedule is full and you need practical steps, not complicated routines.
Curious self-starters
You like to understand your own habits before deciding what to change.
The Sleep Workbook
A hands-on resource for exploring your sleep habits and thinking more intentionally about your nighttime routine.
- Reflect on your current sleep habits and routines
- Spot patterns you may not have noticed before
- Choose small, manageable changes to explore
The Caffeine Decoder
Caffeine is part of many people's everyday routines, but the amount and timing can matter. This companion resource helps you build awareness around caffeine and its relationship with sleep.
- Understand where caffeine shows up in your day
- Consider how timing may relate to your sleep
- Make more informed choices about your routine
Two Resources. One Clear Path.
Sleep habits and caffeine are closely connected. Using both resources brings them into the same conversation.
Explore Your Sleep
Start with the Sleep Workbook to reflect on your habits and routines.
Understand Caffeine
Use the Caffeine Decoder to see how caffeine fits into your day and evening.
Connect the Dots
Bring what you learn together and choose changes you can actually keep.
Get the Full Picture With Both
Sleep and caffeine work as a pair. Together, the two resources give you a broader view of the habits that may be shaping your nights.
JOIN THE BUNDLE WAITLISTThree Ways to Get Started
Choose the Sleep Workbook, the Caffeine Decoder, or both together. Join the waitlist and we will let you know the moment they are available.
Sleep Workbook
Understand your sleep habits and reflect on your nighttime routine.
Caffeine Decoder
Explore caffeine awareness and its possible relationship with your sleep.
Sleep Workbook + Caffeine Decoder
Bring both together for a broader look at your sleep routine and caffeine habits.
Learn With Dr. Jerome Puryear
Jerome Puryear, MD is a physician, author, and health educator focused on helping people better understand their health and make practical decisions that support long-term well-being.
Through his books, courses, and educational work, Dr. Puryear shares practical strategies for understanding health and supporting everyday well-being.
Frequently Asked Questions
When will the Sleep Workbook and Caffeine Decoder be available?
They are launching soon. Join the waitlist above and you will be emailed as soon as they are available.
Are they physical books or digital downloads?
Format details will be shared at launch. Waitlist members will receive the full details by email first.
Do I need both resources?
No. Each one works on its own. The Sleep Workbook focuses on your sleep habits and the Caffeine Decoder focuses on caffeine. Many people will find them most useful together.
Will this replace medical advice?
No. These resources are educational and designed to build awareness. If you have ongoing sleep problems or a health concern, please speak with your own healthcare provider.
What does joining the waitlist cost?
Nothing. Joining is free, there is no obligation to buy, and you can unsubscribe at any time.
What about shipping and returns?
Details will be confirmed at launch. You can read our general policy on the Returns & Shipping page.
Start With Understanding. Build From There.
Join the waitlist to be the first to know when the Sleep Workbook and Caffeine Decoder launch.
The information in these resources is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions about a medical condition.