SLEEP AND RECOVERY SKILLS
Sleep Deep Dive
Build a wind-down routine, a sleep-friendly bedroom and a calmer nervous system at bedtime. Includes a $250 sleep supplement credit.
Why Sleep is the Ultimate Performance Enhancer
Training, nutrition and focus all lean on sleep. When sleep is short or broken, everything else gets harder.
The Sleep Deep Dive looks at your habits, your bedroom and your own sleep data, then builds a routine you can follow. It does not diagnose or treat sleep disorders.
- Light and timing habits
- Sleep tracking with a Muse S headband
- Wind-down breathing with a HeartMath sensor
- Guided sleep sessions in the Muse app
- Supplement plan and bedroom review
Wind Down
A repeatable routine for the last hours of your day
Track
See your own sleep data night by night
Environment
Light, temperature and noise set up for sleep
Support
A coach and a written plan
What's Included in the Module
A structured program that combines your own data with daily practice.
Assessment
- Sleep habits and history review
- Muse S sleep tracking
- HeartMath HRV: Real-time coherence scores
Protocol
- Guided sleep sessions (Muse S Athena)
- Coherence Training (Inner Balance Plus)
- Light and temperature habits
Support
- $250 Sleep Supplement Credit
- 1-on-1 implementation call
- 30 days of direct messaging support
You never pay twice
You never pay twice. Move up within 60 days of your last purchase and everything you've paid counts toward the higher level.
Assess Your Sleep Architecture
Find out if your nervous system and sleep cycles are holding back your recovery and performance.
Question 1 of 3
How often do you wake up feeling unrefreshed, even after 7+ hours of sleep?
Get Your Sleep Architecture Blueprint
Enter your details to receive a customized summary of your sleep quiz results and our top 3 protocols for deep restoration.
The Technology Behind the Protocol
We use consumer EEG and HRV sensors so you can see your own data while you practice.
Muse S Athena (EEG)
The Muse S headband uses EEG sensors to estimate your sleep stages overnight and plays guided sessions as you settle in. We use the data to spot patterns and adjust your routine.
Illustration only, not real client data.
HeartMath Coherence Plus (HRV)
Heart rate variability (HRV) reflects how your nervous system is responding. With a HeartMath sensor you practice slow, even breathing and watch your heart rhythm pattern smooth out.
Illustration only, not real client data.
Sample Wind-Down Routine & Protocol
What you do in the last two to three hours before bed matters. Here is an example of the kind of routine you will receive:
Light Environment Shift
Dim all overhead lights. Switch to amber/red lighting. Put on blue-blocking glasses if looking at screens.
Wind-Down Breathing (HeartMath)
10 to 15 minutes of slow, even breathing with the HeartMath Inner Balance sensor to help you settle before bed.
Guided Sleep Session (Muse)
Put on the Muse S Athena headband and play a guided sleep session from the Muse app as you settle in. The headband tracks your night so you can review it in the morning.
The Intake Process
To build your custom protocol, we need to understand your specific challenges. Upon enrolling, you will complete an intake:
- Sleep Environment Audit: Temperature, light bleed, noise, and mattress quality.
- Wearable Data Integration: Upload 14 days of Oura, Whoop, Apple Watch, Muse EEG, or HeartMath HRV data for baseline analysis.
- Behavioral Questionnaire: Caffeine timing, alcohol intake, stress levels, and chronotype assessment.
This Deep Dive is wellness and performance coaching. It does not diagnose, treat, cure or prevent any disease or condition and is not a substitute for medical care. If you think you may have a sleep disorder, talk with your doctor.