You are tired all day.
Then suddenly wide awake at night.
You have been looking forward to bed all day. Then sleep just does not happen.
7-Day Program for Better Sleep & Stress Recovery
Too tired all day
Can’t sleep at night
Give your tired body and busy mind a way to unwind. Our 7-day psychology-based program combines psychologist-led videos, JPMR relaxation and guided breathing to ease bedtime stress and help you build better sleep.
No PillsNo RetreatNo TravelFits Your Day
Self-Serve ₹999 · Guided ₹1,999
For adults 18+ · Secure payment via Razorpay
Make room for restful nights.Your 7-day path to better sleep.
Wind down from stress.Build a routine for restful nights.
Better SleepBuild restful habits in 7 days
A Calmer MindPsychology-based tools to unwind
Body RelaxationGuided online practices for recovery
Restful RoutinesSmall steps that fit your day
Sound familiar?
Sleep should not
feel this hard.
The day is over.
Getting some rest should be the easy part.
You are tired all day.
You keep waking up.
And once you look at the time, your brain starts doing the maths: “I only have four hours left.”
You wake up feeling like you barely slept.
You were in bed long enough. But you still wake up tired, groggy and not ready for the day.
The moment it gets quiet, your mind gets loud.
Work. Family. Tomorrow. The overthinking loop keeps going.
Your sleep routine keeps changing.
Some nights it is late work. Some nights it is scrolling. Some mornings it is an early alarm. Stress can make the whole thing harder to settle.
Sleep is not only about what happens at night.
Stress, routine and daily habits come with you into bed.
Stress, routine and daily habits come with you into bed.
The Solh approach
When stress follows you into bed, give it a wind-down plan.
Solh’s 7-Day Psychology-Based Sleep & Stress Reset brings practical sleep guidance and stress-management exercises into your daily life.
For thoughts that keep going
Use guided worry-writing and thought exercises to handle bedtime stress without getting caught in the same loop.
For a body that stays tense
Practise breathing, muscle relaxation and Yoga Nidra to ease tension as you prepare for sleep.
For nights without a routine
Use daily lessons and worksheets to build a realistic wind-down routine and your Personal Sleep Plan.
For stress that affects your nights
Track sleep and stress together. Spot patterns and choose two daily habits to focus on.
Includes CBT-I-informed sleep education, guided relaxation practices and practical stress-management tools.
Your 7-day journey
Seven days of practical steps
for bedtime stress and sleep.
One lesson and a practical activity each day.
Work on bedtime worries, body tension and routine.
Bring it together in your Personal Sleep Plan.
Find your starting point
Check your starting point. Record your sleep and stress.
Spot sleep disruptors
Spot how caffeine, stress and daily habits affect your nights.
Reconnect bed with sleep
Build a stronger bed–sleep connection and practise releasing muscle tension.
Find your rhythm
Work towards consistent sleep and wake times, with safety guidance.
Work with bedtime stress
Use thought exercises and Worry Offload to work with racing thoughts.
Set up for rest
Adjust light and screen habits. Create a calming wind-down routine.
Make it your plan
Review your sleep and stress patterns. Choose two habits to continue.
Daily lessons unlock across the first week. Practise the tools in your own routine; results vary.
What’s inside
What you get for
sleep and bedtime stress.
Audio, videos and practical tools to help you unwind, work with racing thoughts and build a sleep routine.
Guided meditations + Yoga Nidra
Guided audio practices to unwind from the day and settle into your bedtime routine.
JPMR + nervous system reset
Progressive muscle relaxation (JPMR) and calming practices to work on body tension and bedtime stress.
Somatic exercises
Gentle body-based exercises to notice and release tension built up through the day.
Breathing exercises
Follow simple breathing practices to slow down and prepare your body for rest.
Audio practices for overthinking
Guided thought exercises and Worry Offload to work with racing thoughts before sleep.
Psychologist-led sleep videos
Understand deep sleep, REM sleep and the stress–sleep connection, with guidance on everyday sleep habits.
E-books + Quick Guides
Easy-to-use reading and reference tools for bedtime stress, sleep habits and difficult nights.
Food recipes
Practical recipe ideas to bring into your daily routine, alongside guidance on food and sleep habits.
Tips for restful sleep
Practical tips for light, screens, caffeine and your sleep environment to support more restful nights.
Worksheets + bedtime routine
Put the exercises into practice and build a realistic wind-down routine that fits your daily life.
Sleep tracker + stress check-ins
Log your sleep and use morning and evening stress check-ins to notice patterns across your days and nights.
Journaling
Write down worries, reflect on your nights and identify the habits you want to work on.
Sleep Self-Assessment
Check your starting point and revisit your responses as you work through the program.
Personal Sleep Plan
Bring your useful practices, two priority habits and next steps into one plan you can keep using.
Solh Buddy
A place to talk and reflect when bedtime stress feels hard to manage.
Sleep Support Group
Shared experiences, encouragement and accountability as you work on sleep and stress.
Common concerns you can explore
- Difficulty falling asleep
- Trouble staying asleep
- Disturbed sleep
- Waking up tired
- Stress-related sleep difficulties
- Irregular sleep timing
- Deep sleep + REM sleep awareness
- Overthinking at bedtime
Our promise
Try it properly. If it isn’t helping, get your money back.
Follow the 7-day journey and use your tools for 30 days. If you don’t find it useful, message us and we’ll refund you in full.
Full terms in our Refund & Cancellation Policy.Who built this
Dr. Tarun Sehgal
Co-Founder & Head of Clinical, Solh Wellness
With over 20 years of clinical experience across NHS UK and Queensland Health, Dr. Tarun has worked at the intersection of stress, sleep, and psychological wellbeing for most of his career. He owns the clinical protocols behind every Solh program, including this one. The structure of this 7-day reset, what gets included and what gets left out, comes directly from his clinical direction.
Kapil Gupta
Co-Founder & Head of Technology, Solh Wellness
A 4x founder and Stanford Seed Spark alumnus, Kapil has built three mental-health platforms. That experience shapes how this program is designed: not as a generic content library, but as a structured, trackable journey that works alongside a real schedule. He built the infrastructure that makes the daily check-ins, stress scans, and Personal Sleep Plan possible.
What people are saying
Real nights.
Real changes.
Shared by members of the program. Individual experiences vary; this is an educational wellness program, not medical treatment.
Sleep calculator
How much time are you setting aside for sleep?
Set your usual bedtime and wake-up time. This estimates time in bed, including any time spent awake.
How does your sleep window compare?
Pick your age group. The card below updates as you drag.
Your age group
Your 24-hour clock
-
-
4h6h8h10h12h
-
General guidance based on the National Sleep Foundation’s recommended ranges. It isn’t medical advice. If you’re exhausted despite sleeping enough, talk to a doctor.
Plans & pricing
Choose your level
of support.
The same 7-day journey.
Work through the program yourself or add two psychologist sessions.
₹999₹1,99850% OFF
Incl. GST · One-time payment · No auto-renewal
Follow the complete psychology-based sleep and stress reset independently, with the full audio, video and practical toolkit.
- Complete 7-day psychology-based Sleep & Stress Reset
- Guided meditations, Yoga Nidra and JPMR
- Somatic exercises and breathing practices
- Audio for overthinking and psychologist-led videos on deep sleep and REM sleep
- E-books, Quick Guides, food recipes and restful sleep tips
- Worksheets and a practical bedtime routine
- Sleep Self-Assessment, sleep tracker and journaling
- Morning and evening Streffie stress scans*
- Solh Buddy, Sleep Support Group and your Personal Sleep Plan
₹1,999₹3,99850% OFF
Incl. GST · One-time payment · No auto-renewal
The full program plus two 20-minute psychologist sessions: one before your journey and one after, with regular check-ins.
- Everything in Self-Serve
- Two 20-minute psychologist sessions: one before the program and one after
- Regular check-ins through the journey
- Personalised guidance based on your sleep patterns
- Support in applying the program to your routine
Get help applying the tools to your bedtime stress, sleep patterns and daily schedule.
EnglishiOS & AndroidWeb access
Not sure which plan fits? Chat with the Solh team on WhatsApp.
Important: Sleep and Stress Reset is an educational wellness program for adults aged 18 and over. It does not diagnose or treat insomnia or any other medical or mental health condition, and it is not a substitute for medical care. Results vary from person to person.
*Streffie scans are camera-based wellness estimates, not medical measurements. How your scan, journal and chat data is collected and used is explained in our Privacy Policy.
Before you enrol, please read our Terms of Use and Refund & Cancellation Policy.
A few things you may be wondering
Let’s clear
things up.
Have another question?
Chat with the Solh team on WhatsApp.
Is this program for insomnia?
It is designed for adults with common sleep difficulties, including trouble falling asleep, disturbed sleep and waking up often. It is supportive and educational. Persistent insomnia needs professional assessment; the program does not replace medical treatment.
How does the 7-day program work?
Follow a short lesson and practical activity each day. Use guided meditations, JPMR, somatic and breathing exercises, overthinking audio and psychologist-led videos alongside worksheets, a sleep tracker and journaling. Build a bedtime routine and bring your useful practices together in your Personal Sleep Plan.
Can this help with overthinking at bedtime?
Practise guided audio exercises, cognitive defusion, Worry Offload and journaling to work with racing thoughts. Breathing and relaxation practices help you wind down from the stress that can make it harder to settle at night.
Is this program for sleep apnea or snoring?
No. It does not diagnose or treat sleep apnea. Frequent loud snoring, gasping or pauses in breathing can be signs of sleep apnea and need medical assessment. Read more about sleep apnea symptoms.
Can this improve deep sleep or REM sleep?
Psychologist-led videos explain deep sleep, REM sleep and how stress and daily habits can affect your nights. The program offers practical guidance for overall sleep habits. It does not measure sleep stages or promise a specific increase in deep sleep or REM sleep.
What is the difference between Self-Serve and Guided?
Guided includes everything in Self-Serve, plus two individual 20-minute psychologist sessions, regular check-ins and personalised support based on your sleep patterns.
Who are the psychologists?
Guided sessions are with qualified psychologists. Sessions are for guidance on applying the program. They are not a diagnosis or a full course of therapy.
Who replies on WhatsApp?
Messages are answered by the Solh team, who can help with plan questions and enrolment. WhatsApp chat is not counselling or therapy, and it is not monitored around the clock.
Is this a crisis or emergency service?
No. If you are in crisis, feel unsafe or are thinking of harming yourself, call Tele-MANAS on 14416 (free, 24×7) or emergency services on 112, or go to your nearest hospital.
Is my data private?
Your stress scans, sleep journal and chat data are personal data. Our Privacy Policy explains what we collect, why, how long we keep it and how to ask for it to be deleted.
What if it doesn’t help me?
If the program isn’t helping, message us and we’ll refund you in full. See our Refund & Cancellation Policy for details.
How do I pay, and when do I get access?
Pay securely through Razorpay by UPI, card or net banking. You’ll get your login details on WhatsApp & Email within 24-48 hrs of business days after successful completion of payment. Guided members are contacted to book their first session.
Who can join?
The program is for adults aged 18 and over. If you are pregnant, work night shifts, or have a diagnosed sleep, medical or mental health condition, speak to your doctor before changing your sleep routine.
What does CBT-I-informed mean?
The program draws on established Cognitive Behavioural Therapy for Insomnia principles about sleep, thoughts and behaviour. It is an educational introduction, not a full course of clinical CBT-I treatment.
Will I be sleeping better in seven days?
Seven days introduces the tools. Using them consistently takes practice, and results vary.
Your next step
Ready to work on the stress
that follows you into bed?
Start your 7-day psychology-based sleep and stress reset. Practical exercises. A routine that fits your day.