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Aslan Health Sleep Renew Plan
A physician's six-page plan for lasting sleep: a daily rhythm, a seven-day practice tracker, and clear signs it is time to talk with your clinician.
Fixing your sleep for a week is one thing. Building a life your body can sleep in is another. This six-page plan is the Renew stage of the Aslan Health sleep series: less emergency repair, more steady rhythm.
What is inside
Twelve practical actions, from a consistent wake time and morning light to a caffeine curfew and a repeatable wind-down, with space to choose your first two.
A day-shaped framework (morning, daytime, late day, evening, bedroom) and a one-change-at-a-time experiment for testing what actually helps.
Clear signs that habits are not enough: possible sleep apnea, chronic insomnia, shift work and travel, where medications and supplements fit, and what to bring to your clinician.
A seven-day practice tracker with morning and evening notes.
A closing reflection on rest as stewardship, with Psalm 3:5 and Matthew 11:28–29.
The clinical guidance draws on American Academy of Sleep Medicine guidelines, including the 2026 guideline on combination treatment for chronic insomnia, and on National Heart, Lung, and Blood Institute resources. Sources are listed in the plan.
Persistent insomnia, loud snoring, witnessed pauses in breathing, or sleepiness that makes driving unsafe deserve a clinical conversation rather than a checklist.
Use alongside the Sleep Hygiene Guide and Sleep Hygiene Tracker, and listen to the companion episode.
Dr. Mike's current sleep products are in the Sleep Support protocol.
Aslan Health earns a commission on purchases made through the dispensary. Your price is the same either way, and it does not change what is recommended here.
The Aslan Health Podcast with Dr. Mike Hauman — Where Science Meets Soul
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
