Rick's GUIDES
Rick's Guides — Dr. Chen Is Still Writing the Paper
Research and testing in readable form. No fluff. All data.
FLAGSHIP GUIDE — THE CBT-i FRAMEWORK
The Insomnia Toolkit
Evidence-based strategies for chronic insomnia — the CBT-i framework, sleep restriction protocol, stimulus control, and the products that support (not replace) the real work.
$34
WHAT YOU GET
- ✓The full CBT-i framework — the clinical first-line treatment
- ✓The sleep diary and how to calculate your sleep efficiency
- ✓The sleep restriction protocol, week by week
- ✓Stimulus control: retraining what your bed means to your brain
- ✓Cognitive restructuring for the thoughts that keep you awake
- ✓The 8-week, week-by-week implementation guide
"Dr. Chen told me CBT-i beats every product about 40 times. I responded to this information by buying a Chilipad."
Get The Insomnia Toolkit — $34 →
Instant download. PDF. Works on any device.
COUPLE'S GUIDE — PDF DOWNLOAD
The Partner Sleep Solution
Rick finally admits the biggest sleep problem in his house isn't his — and builds the product guide to fix both sides of the bed.
$29
WHAT YOU GET
- ✓The four partner sleep conflicts (find which one you have)
- ✓Temperature solutions for the dual-zone bed
- ✓Noise and snoring: for the snorer and for the partner
- ✓Chronotype mismatch: different clocks, one schedule
- ✓Shared sleep space design (light, motion, phones)
- ✓The 30-day partner sleep reset
"I spent 18 months optimizing my sleep environment for me. Then I moved in with someone who likes the room at 72 degrees."
Get The Partner Sleep Solution — $29 →
Instant download. PDF. Works on any device.
THE COMPLETE PRODUCT LIST
Rick's Complete Sleep Stack
Every product I actually use — what helped, what didn't, and what Dr. Chen made me stop buying. The real list.
$27
WHAT YOU GET
- ✓Tier 1: the non-negotiables Rick would buy again immediately
- ✓Tier 2: solid purchases with caveats
- ✓Tier 3: the closet products (bought anyway)
- ✓The products Dr. Chen actually recommended
- ✓The full annotated inventory with current status
- ✓How to build your stack: a decision tree
"I have spent $6,847 on sleep products in three years. Of course I have a spreadsheet. Of course it has a Dr. Chen column."
Get Rick's Complete Sleep Stack — $27 →
Instant download. PDF. Works on any device.
STRUCTURED PROTOCOL — TRACKING SHEET
The 30-Night Sleep Experiment Protocol
Rick's structured framework for testing one sleep intervention at a time — so you know what's actually working, instead of guessing.
$24
WHAT YOU GET
- ✓Why one variable at a time is non-negotiable
- ✓The baseline week: setting your control condition
- ✓The daily tracking sheet (90 seconds a morning)
- ✓The intervention priority list — what to test, in order
- ✓The decision rule: how to know if it actually worked
- ✓Building your personal sleep system
"I changed eight things in two weeks, slept better, and had absolutely no idea which one did it. Dr. Chen had a word for this."
Get The 30-Night Sleep Experiment Protocol — $24 →
Instant download. PDF. Works on any device.
CIRCADIAN SYSTEM — NON-9-5 SCHEDULES
Shift Worker Sleep Guide
Rick spent 14 months testing circadian hacks for non-9-5 schedules. Dr. Chen stopped arguing with the results.
$22
WHAT YOU GET
- ✓Why your body clock is fighting you (and it's not your fault)
- ✓The 3-anchor system: light, meals, and temperature
- ✓Dr. Chen's light therapy protocol
- ✓The daytime-sleep environment checklist
- ✓Managing rotating shifts: the survival plan
- ✓The social jet lag problem, actually managed
"My friend Marco started night shifts and asked what to do. I handed him a 47-page document. He told me to make it shorter."
Get Shift Worker Sleep Guide — $22 →
Instant download. PDF. Works on any device.
ROOM-BY-ROOM SETUP
The Sleep Environment Optimization Guide
Room-by-room setup for sleep that actually works — with Dr. Chen's annotations on what the research actually supports (and what I wasted money on).
$19
WHAT YOU GET
- ✓The temperature protocol Dr. Chen actually agreed with
- ✓The light environment, room by room
- ✓The sound environment (the nuanced version)
- ✓The 60-minute pre-sleep bathroom ritual
- ✓The 10-minute bedroom audit checklist
- ✓Dr. Chen's evidence ratings for the full product list
"I have a $3,400 sleep setup. I'm writing this at 2:47 AM. That's the joke, except it's not a joke."
Get The Sleep Environment Optimization Guide — $19 →
Instant download. PDF. Works on any device.
90-DAY COMPARISON — FOUR DEVICES
Sleep Tracker Comparison Guide
Oura vs Whoop vs Apple Watch vs Garmin — 90 days of data, what the numbers actually mean, and why Rick still isn't sleeping.
$19
WHAT YOU GET
- ✓What sleep trackers actually measure (and what they don't)
- ✓Oura Ring Gen 4, tested for 90 days
- ✓Whoop 4.0 — the recovery specialist
- ✓Apple Watch Series 9 and Garmin Fenix 7, head to head
- ✓The decision framework: which numbers to trust
- ✓The 90-day verdict: what Rick kept and why
"Dr. Chen reviewed my scores and said: your Whoop thinks you're undertrained, your Oura thinks you're sick. You are neither. You have tracker anxiety."
Get Sleep Tracker Comparison Guide — $19 →
Instant download. PDF. Works on any device.
EVIDENCE-GRADED — 22 SUPPLEMENTS
Sleep Supplement Research Guide
Rick evaluated 22 sleep supplements with Dr. Chen's methodology. Eleven have real evidence. The other eleven have great branding.
$17
WHAT YOU GET
- ✓How to read supplement evidence (and spot bad claims)
- ✓Melatonin: the most misused sleep supplement
- ✓Magnesium: which form actually matters
- ✓L-theanine, glycine, ashwagandha, and apigenin
- ✓The supplements with no real evidence (but great marketing)
- ✓Building your personal supplement protocol
"There was a product called SleepGenie Ultra, in a bottle the size of a thermos, that contained — as far as I can tell — everything."
Get Sleep Supplement Research Guide — $17 →
Instant download. PDF. Works on any device.
HOTEL & JET LAG — PACKABLE KIT
The Travel Sleep Kit
Rick's hotel sleep optimization system — what to pack, what to do on arrival, and how to not ruin a week chasing your circadian rhythm across time zones.
$14
WHAT YOU GET
- ✓Why hotel sleep fails (the four real reasons)
- ✓The pack list: what earns its carry-on space
- ✓The 15-minute arrival protocol
- ✓The light protocol for time zone shifts
- ✓Managing the HVAC — the underrated variable
- ✓Quick-lookup fixes and pack list by trip length
"Dr. Chen asked, with genuine clinical concern, how many items I'd brought to a two-night work trip. The answer was eleven."
Get The Travel Sleep Kit — $14 →
Instant download. PDF. Works on any device.
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