Deep Rest Sleep Fundamentals

Welcome to your six-week sleep improvement program! Getting a good night’s rest is one of the most powerful things you can do to boost your energy, regulate your nervous system, improve your mood, and think more clearly.

This resource kit is designed to help you understand sleep better and practice proven strategies to improve your sleep – all in a friendly, step-by-step format.

Nearly every woman I know who has hit mid-life, has experienced disrupted sleep. Not to mention my shift-working nurse and midwife colleagues, and anyone who is navigating major life challenges. So we have added in extra tips for navigating stress and hormonal changes.

The program emphasizes non-pharmacological approaches – meaning we’ll focus on habits and mind-body techniques rather than pills or supplements. Throughout each week, you’ll find high-level summaries, checklists, practical techniques, and curated links to reliable articles, videos, or podcasts for deeper exploration. The tone is supportive and encouraging – you’re not alone, and positive changes are within reach!

How to use this program: Each week introduces new topics and actions. Try to follow the sequence, as Week 1 lays the foundation and later weeks build on earlier steps. However, everyone is different – feel free to adjust the pace or emphasize what resonates with you. The goal is to learn, take action, and find what works best for you. Let’s get started on improving your sleep!