Recommended by your doctor
Sleep & Anxiety Protocol
Helping you sleep — effortlessly
What Is Sleep and Anxiety Protocol
Sleep and stress related difficulties are rising. For many of us, this shows up as tossing and turning at night or waking in the middle of the night, unable to fall back asleep. The next day often brings mental overload and emotional dysregulation.
The Sleep and Anxiety Protocol is a structured, non-pharmacological program that equips participants with practical tools to help fall asleep and stay asleep, improve sleep quality, reduce anxiety, and build sustainable nervous system regulation.
It combines breathwork, meditation, guided deep rest (yoga nidra), and gentle yoga postures into a progressive curriculum, backed by science, to help the body regain autonomic balance and restore sleep health.
- Breathwork
- Meditation
- Guided Deep Rest (Yoga Nidra)
- Gentle Yoga Postures
The protocol is built for a wide range of participants, including those with stress-related sleep difficulties and people navigating high-demand schedules or occupational stress.
How It May Help
Chronic insomnia is often tied to a state researchers call hyperarousal, where the nervous system’s alert signal stays switched on even when the body is tired and ready for sleep. This isn’t a matter of you trying harder or better sleep hygiene alone. It is physiology.
“You may experience this as your mind switching on the moment your head hits the pillow, waking at 2 or 3 a.m. with your mind racing, running through tomorrow’s to-do list instead of drifting off or feeling wired and tired at the same time.”
The nervous system has to relax along with your body so you can sleep. That’s why you can’t sleep in the most comfortable bed when you are worried. The Sleep and Anxiety Protocol helps you work with your physiology and nervous system so sleep happens naturally.
Backed by Science
Independent, peer reviewed research on the underlying mechanisms supports why the Protocol works:
Slow, paced breathing has been shown to increase vagal tone and heart rate variability, markers of a nervous system shifting from a stress state into a rest state.
Studied in randomized controlled trials with people who have chronic insomnia, with multiple trials reporting improvement in sleep onset, total sleep time, and sleep quality.
In the Protocol’s own post-program survey, comparing the same participants before and after the program:
- Ability to fall asleep improved — a statistically significant change
- Ability to stay asleep through the night improved — also statistically significant
- Feeling refreshed on waking improved — the largest shift recorded, and statistically significant
showed a measurable reduction on a validated clinical anxiety scale
0 %
also statistically significant
of participants who came in with frequent anxiety shifted to a lower frequency category
0 %
by the end of the program
average likelihood participants would recommend the program
0
out of 10
Participants also describe improved emotional steadiness, greater clarity of mind, reduced rumination, and more confidence using non-pharmacological tools instead of, or alongside, medication. Many build a structured home practice they continue well after the program ends.
“For many, that looks like no longer lying awake doing the math on how many hours of sleep are left before the alarm goes off.”
Improving sleep and lowering chronic stress often extends beyond the bedroom too, contributing to more energy and focus during the day, calmer and more present relationships, and greater capacity to handle whatever the day brings.
Next Steps
Sleep and Anxiety Protocol is delivered across three sessions of 2.5 hours each
Sessions are live and virtual, led by a trained instructor
After the three sessions, you will have ongoing access to the recorded protocol on the app, plus weekly live group sessions with a trainer
Works alongside the care you're already receiving
Sessions are arranged to accommodate your schedule