Cover image of Restful Nights – A Psychologist-Designed 6-Day Program by Talk2Tessa, blending Acceptance & Commitment Therapy (ACT), Self-Compassion, and gentle AI-Guided Prompt Flows for calm, rest, and emotional balance. Works with ChatGPT, Gemini, or Claude.
AI chat-style mock-up from Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing an ACT-inspired AI dialogue that teaches mindful acceptance, relaxation, and self-kindness to reduce racing thoughts and promote restful sleep through self-help prompt guidance.
What You’ll Experience visual for the Restful Nights – 6-Day Sleep Program by Talk2Tessa — psychologist-guided AI self-help workbook for sleep recovery, calm, and emotional balance. Highlights include learning to let go of the struggle with sleep, release nightly tension, and restore steady energy throughout the day. Digital printable PDF for mindfulness, rest, and ACT-based self-care, compatible with ChatGPT or Gemini.
Mobile and tablet display of Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing the digital workbook layout with ACT-based self-help flows, evening reflections, and AI-guided journaling prompts for calm, restful nights.
Overview visual of the Restful Nights 6-day AI self-help program, showing the six Acceptance and Commitment Therapy (ACT) processes used for sleep support — acceptance, defusion, presence, self-as-context, values, and committed action — designed to improve rest and emotional wellbeing.
About the Author page for Restful Nights, introducing Tessa, MSc psychologist and founder of Talk2Tessa, who combines Acceptance and Commitment Therapy (ACT), self-compassion, and AI to design evidence-based self-help workbooks that promote rest, mindfulness, and emotional growth.
Inside page of Restful Nights – A 6-Day AI Self-Help Sleep Program created by psychologist Tessa, featuring Acceptance and Commitment Therapy (ACT)-based prompt flows, nightly reflections, affirmations, and self-compassion journaling for better sleep and calm evenings.
“What’s Included” image for Restful Nights – A 6-Day Sleep Self-Help Program, listing psychologist-designed ACT-based AI prompt flows, reflections, affirmations, and a bonus quick-prompt chapter for calm, mindful evenings and deeper rest, created by Talk2Tessa.
“How to Get Started” guide visual from Restful Nights, explaining how to open an AI chat, copy the psychologist-designed ACT & self-compassion prompts, and begin gentle nightly reflection to improve rest, relaxation, and emotional regulation through AI self-help.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.
Cover image of Restful Nights – A Psychologist-Designed 6-Day Program by Talk2Tessa, blending Acceptance & Commitment Therapy (ACT), Self-Compassion, and gentle AI-Guided Prompt Flows for calm, rest, and emotional balance. Works with ChatGPT, Gemini, or Claude.
Scrolling video preview of Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing calm transitions through AI prompt pages, ACT-based reflections, and nightly affirmations in Talk2Tessa’s minimalist digital self-help design for relaxation and wellbeing.
AI chat-style mock-up from Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing an ACT-inspired AI dialogue that teaches mindful acceptance, relaxation, and self-kindness to reduce racing thoughts and promote restful sleep through self-help prompt guidance.
What You’ll Experience visual for the Restful Nights – 6-Day Sleep Program by Talk2Tessa — psychologist-guided AI self-help workbook for sleep recovery, calm, and emotional balance. Highlights include learning to let go of the struggle with sleep, release nightly tension, and restore steady energy throughout the day. Digital printable PDF for mindfulness, rest, and ACT-based self-care, compatible with ChatGPT or Gemini.
Mobile and tablet display of Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing the digital workbook layout with ACT-based self-help flows, evening reflections, and AI-guided journaling prompts for calm, restful nights.
Overview visual of the Restful Nights 6-day AI self-help program, showing the six Acceptance and Commitment Therapy (ACT) processes used for sleep support — acceptance, defusion, presence, self-as-context, values, and committed action — designed to improve rest and emotional wellbeing.
About the Author page for Restful Nights, introducing Tessa, MSc psychologist and founder of Talk2Tessa, who combines Acceptance and Commitment Therapy (ACT), self-compassion, and AI to design evidence-based self-help workbooks that promote rest, mindfulness, and emotional growth.
Inside page of Restful Nights – A 6-Day AI Self-Help Sleep Program created by psychologist Tessa, featuring Acceptance and Commitment Therapy (ACT)-based prompt flows, nightly reflections, affirmations, and self-compassion journaling for better sleep and calm evenings.
“What’s Included” image for Restful Nights – A 6-Day Sleep Self-Help Program, listing psychologist-designed ACT-based AI prompt flows, reflections, affirmations, and a bonus quick-prompt chapter for calm, mindful evenings and deeper rest, created by Talk2Tessa.
“How to Get Started” guide visual from Restful Nights, explaining how to open an AI chat, copy the psychologist-designed ACT & self-compassion prompts, and begin gentle nightly reflection to improve rest, relaxation, and emotional regulation through AI self-help.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.
Cover image of Restful Nights – A Psychologist-Designed 6-Day Program by Talk2Tessa, blending Acceptance & Commitment Therapy (ACT), Self-Compassion, and gentle AI-Guided Prompt Flows for calm, rest, and emotional balance. Works with ChatGPT, Gemini, or Claude.
AI chat-style mock-up from Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing an ACT-inspired AI dialogue that teaches mindful acceptance, relaxation, and self-kindness to reduce racing thoughts and promote restful sleep through self-help prompt guidance.
What You’ll Experience visual for the Restful Nights – 6-Day Sleep Program by Talk2Tessa — psychologist-guided AI self-help workbook for sleep recovery, calm, and emotional balance. Highlights include learning to let go of the struggle with sleep, release nightly tension, and restore steady energy throughout the day. Digital printable PDF for mindfulness, rest, and ACT-based self-care, compatible with ChatGPT or Gemini.
Mobile and tablet display of Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing the digital workbook layout with ACT-based self-help flows, evening reflections, and AI-guided journaling prompts for calm, restful nights.
Overview visual of the Restful Nights 6-day AI self-help program, showing the six Acceptance and Commitment Therapy (ACT) processes used for sleep support — acceptance, defusion, presence, self-as-context, values, and committed action — designed to improve rest and emotional wellbeing.
About the Author page for Restful Nights, introducing Tessa, MSc psychologist and founder of Talk2Tessa, who combines Acceptance and Commitment Therapy (ACT), self-compassion, and AI to design evidence-based self-help workbooks that promote rest, mindfulness, and emotional growth.
Inside page of Restful Nights – A 6-Day AI Self-Help Sleep Program created by psychologist Tessa, featuring Acceptance and Commitment Therapy (ACT)-based prompt flows, nightly reflections, affirmations, and self-compassion journaling for better sleep and calm evenings.
“What’s Included” image for Restful Nights – A 6-Day Sleep Self-Help Program, listing psychologist-designed ACT-based AI prompt flows, reflections, affirmations, and a bonus quick-prompt chapter for calm, mindful evenings and deeper rest, created by Talk2Tessa.
“How to Get Started” guide visual from Restful Nights, explaining how to open an AI chat, copy the psychologist-designed ACT & self-compassion prompts, and begin gentle nightly reflection to improve rest, relaxation, and emotional regulation through AI self-help.
Disclaimer visual for Talk2Tessa Flow Programs, explaining that all psychologist-designed AI self-help flows and digital workbooks based on ACT and self-compassion are meant for personal reflection and gentle AI-guided growth — not a substitute for therapy or crisis care. Users are encouraged to seek professional support if needed.

Restful Nights — 6-Day Program for Better Sleep | MSc Psychologist

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Step Out of the Nightly Struggle and Return to Calm

Learn to let go of the battle with sleeplessness, step back from racing thoughts, and meet restlessness with kindness. This 6-day digital program, designed by an MSc Psychologist, helps you reconnect with what matters most, even on your most tired days.

By blending Acceptance & Commitment Therapy (ACT), self-compassion practices, and AI Coaching Prompt Flows, you receive professional scripts to paste into any free AI chat for warm, adaptive, step-by-step support that meets you exactly where you are each night.

✔ Instant digital download – start your journey to rest today.
✔ Flexible & easy – 15–30 minutes per day, at night or during the day for practice.
✔ Reusable – the AI adapts to your answers every time you return.

What You’ll Experience

Seed illustration symbolizing grounding, growth, and mindful acceptance — representing the roots of Acceptance and Commitment Therapy (ACT), self-compassion, and AI-guided self-help by Talk2Tessa.

Release the struggle with sleep

Heart illustration symbolizing self-compassion, emotional warmth, and mindful connection — reflecting the core of Acceptance and Commitment Therapy (ACT), AI-guided self-help, and gentle psychology by Talk2Tessa.

Meet restlessness with kindness and self-compassion

Compass illustration symbolizing direction, values, and mindful guidance — representing the Acceptance and Commitment Therapy (ACT) principle of moving toward what matters, as used in AI-guided self-help and psychology by Talk2Tessa.

Reconnect with your values, even on tired days

How It Works

Download your PDF instantly after purchase.

Open any free AI chat tool.

Copy the day’s AI Coaching Prompt Flow into the chat.

Follow the gentle, step-by-step guidance.

Reflect and take one small, values-based action.

AI chat-style mock-up from Restful Nights – A Psychologist-Guided 6-Day Practice for Better Sleep, showing an ACT-inspired AI dialogue that teaches mindful acceptance, relaxation, and self-kindness to reduce racing thoughts and promote restful sleep through self-help prompt guidance.

What’s Inside

  • 40+ page digital workbook
  • 6 daily ACT-based modules for sleep support
  • AI Coaching Prompt Flows (ready-to-use scripts)
  • Reflection pages & daily checklists
  • Daily affirmations for rest and kindness
  • Bonus quick prompts for restless nights
  • Unlimited reuse — AI adapts to your answers

Perfect For

  • People who struggle with falling asleep or staying asleep
  • Anyone lying awake with a busy mind at night
  • Those seeking science-based, repeatable tools for calm and rest
  • Anyone wanting to soften their relationship with sleep and find peace, even on restless nights
Portrait of Tessa, MSc Psychologist and founder of Talk2Tessa, standing in a forest wearing a white dress, offering gentle and compassionate self-help guidance.

Tessa Geurts-Meulendijks, MSc | Psychologist | Founder of Talk2Tessa

About the Creator

With over 15 years of experience in psychological healthcare, Tessa specializes in blending evidence-based methods—specifically Acceptance & Commitment Therapy (ACT) and Self-Compassion—with modern AI technology. Her mission is to make professional mental wellness tools soft, accessible, and deeply personal. Every Talk2Tessa program is designed to meet you with kindness, providing a safe space to grow at your own pace.

Explore All Flow Programs


Prefer to explore other themes? Discover psychologist-designed Flow Programs for anxiety, inner critic, burnout, low mood, overthinking, sleep, assertiveness, relationships, and more — each blending ACT, self-compassion, and gentle AI guidance.

Browse All Flow Programs
Free Self-Compassion Prompt Flow — psychologist-designed ACT-based self-help by Talk2Tessa, shown as a soft beige workbook mockup with gentle AI-guided example dialogue.

Prefer a gentle beginning?

If you’d like to start with something small and gentle, you can try the Free Self-Compassion Prompt Flow — a soft, psychologist-designed introduction to ACT & self-kindness, created to meet you exactly where you are.

Try the Free Self-Compassion Flow →

FAQ

Is this therapy?

Is it safe to explore emotions with AI?

Do I need a paid AI subscription?

Does this work in my language?

Can I reuse the program?

Is my information private?

Important Notes / Disclaimer

This program is for personal growth and emotional support.
It is not a substitute for therapy, diagnosis, or medical treatment.
If you feel unsafe or in crisis, please seek immediate professional help.

Grounded in Acceptance & Commitment Therapy (Hayes et al., 1999; Harris, 2007) and Self-Compassion research (Neff, 2003; Gilbert, 2009).