Natur Total Verlag · English · US edition
Better sleepwithout guesswork
A practical reset. A clearer supplement plan.
The practical guide by Ralf Hebrock to magnesium glycinate, glycine, L-theanine, melatonin, and natural sleep support.
33Chapters of guidance
14 daysA practical reset
8Original worksheets
The book at a glance
Understand first.
Then decide.
Already tried a few things and want to understand the recommendations? This guide puts sleep habits and supplements in context and helps you ask a more focused next question.
Understand your sleep pattern
Falling asleep, staying asleep, waking too early, or feeling exhausted: the book starts with the problem you actually want to change.
Put claims in context
Which questions matter for magnesium, glycine, or melatonin? The chapters distinguish mechanisms, study results, and unanswered questions.
Build a practical plan
A 14-day reset and eight worksheets help you organize habits, observations, and next steps.
The guiding idea
A plan for
ordinary life.
The focus is a decision you can explain: which habit matters, what a study actually shows, and when professional assessment is the useful next step. The aim is clearer choices, without a promise of perfect nights.
Contents
33 chapters. Five parts.
From your sleep pattern through everyday habits and supplements to a long-term strategy.
Chapters 1–5 · Why you’re not sleeping
- Your Sleep Problem Is Not Automatically a Supplement Deficiency
- The Two Systems That Control Your Sleep
- Why You Can Be Exhausted and Still Not Sleep
- Why You Wake Up at 2, 3, or 4 A.M.
- When Poor Sleep Is Trying to Tell You Something
Chapters 6–12 · The everyday foundations
- Morning Light: Your First Sleep Supplement
- Caffeine: The Drug We Forget Is a Drug
- Exercise, Movement, and Sleep Pressure
- Alcohol: Sedation Is Not Sleep
- Food, Timing, and the Night
- Temperature, Darkness, Noise, and Your Bedroom
- The 60-Minute Landing Zone
Chapters 13–20 · Understanding supplements
- Before You Buy Another Sleep Supplement
- Magnesium for Sleep
- Glycine: What the Sleep Research Actually Shows
- L-Theanine: Calm Is Not the Same as Sleep
- Melatonin: More Is Not Better
- Valerian, Passionflower, Lemon Balm, and Chamomile
- Apigenin, Tryptophan, 5-HTP, Tart Cherry, and GABA
- Popular Doesn't Mean Proven
Chapters 21–28 · Your particular sleep problem
- I Can't Fall Asleep
- I Fall Asleep but Keep Waking Up
- I Wake Up at 3 A.M.
- I Wake Too Early
- My Brain Won't Switch Off
- I Sleep Eight Hours and Still Feel Exhausted
- Jet Lag and a Broken Sleep Schedule
- Sleep After 50
Chapters 29–33 · From a trial to a long-term strategy
- Why Sleep Stacks Often Go Wrong
- How to Test One Supplement Properly
- The 14-Day Better Sleep Reset
- What to Keep—and What to Stop
- Your Long-Term Sleep Strategy
Bonus & eight worksheets
- Bonus: After a Bad Night: What Helps—and Where Creatine Fits
- My Sleep Pattern & Appointment Summary
- Seven-Day Sleep Diary
- Caffeine, Alcohol & Evening Review
- Medicine & Supplement Inventory
- One-Product Trial Card
- The 14-Day Decision Checklist
- My Plan After a Bad Night
- My Long-Term Sleep Strategy
Reading sample
A better question
comes first.
An unchanged excerpt from Chapter 1: Your Sleep Problem Is Not Automatically a Supplement Deficiency.
Before buying another bottle, finish this sentence:
The sleep problem I actually want to solve is...
Not simply “I need better sleep.” Name the difficulty: lying awake at the beginning of the night, a long awakening later, waking earlier than intended, or struggling to stay alert despite an apparently sufficient night.
You do not need a diagnosis to begin. You need a description clear enough that the next action has a purpose.
Better Sleep Without Guesswork · Ralf Hebrock · Chapter 1
From reading to planning
Room for your
own observations.
Eight worksheets help you organize information and prepare for conversations. The 14-day reset brings the topics together one decision at a time.
Text-based prompts in the EPUB; no interactive form fields.
- My Sleep Pattern & Appointment Summary
- Seven-Day Sleep Diary
- Caffeine, Alcohol & Evening Review
- Medicine & Supplement Inventory
- One-Product Trial Card
- The 14-Day Decision Checklist
- My Plan After a Bad Night
- My Long-Term Sleep Strategy
Your edition
Read. Refer back.
Find your next step.
Choose the English e-book, the EPUB + audiobook bundle, or the paperback.
Read digitally · English
E-Book
The complete book as an EPUB for your reading app or e-reader.
6,90 €
VAT included · no shipping charges
- 33 chapters, bonus, and worksheets
- Cover and linked table of contents
- Download after payment
Digital bundle · English
EPUB + Audiobook
The e-book and audiobook together in one bundle.
14,90 €
VAT included · no shipping charges
- Complete e-book as an EPUB
- Complete MP3 audiobook · 4 hours 20 minutes
- ZIP download after payment
Read in print · English
Paperback
The printed edition for reference, notes, and returning to useful chapters.
16,90 €
VAT included · plus shipping
- Printed paperback
- English edition
- Delivery: within 14 days
E-book and audiobook not included.
Good to know
Questions about the book.
Is this the same book as “My Third Coffee Was My Wake-Up Call”?
No. “My Third Coffee” is a personal account. “Better Sleep Without Guesswork” is a practical guide with 33 chapters, cited sources, a 14-day reset, and worksheets.
Which language will I receive?
The offers on this page are in English. Select DE in the menu above to switch to the German edition.
How do I receive the e-book?
After payment, you receive a download of the EPUB file. Open it in a compatible reading app or e-reader. No printed book is shipped.
Are the worksheets interactive?
The EPUB includes text-based worksheet prompts. These are planning aids without interactive form fields; keep your own notes separately.
Is the audiobook available yet?
Yes. The English EPUB + audiobook bundle is available for €14.90. After payment, you receive one ZIP file containing the EPUB and the complete MP3 audiobook (4 hours 20 minutes). Extract the ZIP and open the files in your reading or audio app.
Does this guide replace treatment?
No. This is an educational guide, not a substitute for medical assessment or individualized treatment. The 14-day reset is a planning aid, not a validated therapy.