17 Feb Fall asleep faster. Sleep deeper. Wake up with the energy you used to have.
Sleep Systems: a science-backed framework to design your day, so sleep takes care of itself
A 5-week live group program for professionals who are tired of being tired.
You’ll learn how the three biological systems behind your sleep actually work, then spend five weeks experimenting with them, guided by an coach, supported by a small group, tracking real data, and building a daily system tailored to your life.
Starting on May 4, 2026:
- Private onboarding call before the program starts to discuss your sleep challenges, goals, and schedule.
- 5 weeks, two live sessions per week: Teaching + practice on Tuesdays (60 min), guided breathwork on Fridays (30 min). All sessions recorded.
- Breathwork and body-based techniques throughout: Coherent breathing, physiological sighs, extended exhales, breath-holds, non-sleep deep rest, nasal breathing, mouth taping, and more. You’ll practise them live in sessions and have guided audio recordings from me for your daily practice (20–30 min/day, broken into morning, daytime, and evening).
- Your own progress tracker to log daily practices and see your improvement week by week.
- You’ll leave with your Sleep Systems Manual: your personalized protocol document: morning, daytime, and evening routines built around what works for you.
- Small group for real-time coaching, personal feedback, and the kind of accountability that actually works.
- Investment: £560 | €650 | $750 (early bird pricing until March 5, 2026)
Who is this for?
You’ve been working for 10–20 years. You’ve built something meaningful: a career, a family, a company, a reputation.
From the outside, things are going well. But under the surface, sleep has become the thing that’s quietly undermining everything else:
- You can’t switch off. You lie awake replaying the day, running through tomorrow’s to-do list, or just… staring at the ceiling. Your body is exhausted but your brain won’t stop.
- You wake at 4 or 5 am and that’s it. The racing mind kicks in. You lie there for an hour hoping sleep will come back. Some nights, it doesn’t.
- Mornings feel like a battle. You wake groggy, heavy, reaching for coffee before your feet hit the floor. The energy you used to have just isn’t there anymore.
- Your focus and performance are slipping. Concentration is harder. You’re foggier. Tasks that used to feel easy now drain you. And you know it’s because you’re not sleeping.
- You’ve tried the usual things. Melatonin, magnesium, sleep apps, blackout curtains, no screens before bed. Some of it helped a little. None of it solved the problem.
It’s not that you’re not trying hard enough.
It’s that most sleep advice is solving the wrong problem.
Why nothing has worked (yet)
Most sleep advice focuses on what you do at night. But sleep is an output; the result of signals you send your body throughout the entire day.
What signals? That’s where it gets interesting.
Your body runs on three biological systems, each one responding to different inputs during the day.
These three systems are what determine whether you fall asleep easily, sleep deeply, and wake up rested—or don’t:
- Circadian rhythm (your 24-hour body clock) – set primarily by light
- Sleep pressure (your internal tiredness meter) – built through movement and activity
- Autonomic arousal (how switched-on or calm you are) – shaped by stress, breathing, and recovery
When these systems are getting the right inputs during the day, sleep takes care of itself at night. When they’re not, no amount of sleep hygiene will fix it.
And here’s what I find genuinely exciting about this:
Once you understand how these systems work, you can experiment with them. Adjust your inputs. Observe the shifts in sleep, and by extension in energy, focus, and moods. It’s not about willpower, gadgets, or perfect routines. It’s about learning what your body responds to and designing your day around it.
That’s exactly what this program teaches you to do.
What results can you expect
These are real shifts reported by clients. Not after months of work, but within weeks of changing their daytime inputs:
- Sleep onset: From 45+ minutes to under 15. No more lying there willing yourself to sleep.
- Night wakings: From 2+ per night to 0–1 — and when they do wake, they fall back asleep within minutes instead of hours.
- Mornings: No more grogginess. No more racing pulse. Actually feeling rested when the alarm goes off.
- Focus: 2–3 hour deep work blocks without burnout. Sharper thinking in meetings. Less brain fog by 3pm.
- Stress capacity: Catching stress at the “tight jaw” stage (before it spirals) and having a 60-second tool to shift it.
- The ripple effect: More patience, more presence, calmer energy. The kind of change other people notice before you do.
A 5-week experiential and educational journey
Each week builds on the last. You’ll learn something about your biology that genuinely changes how you think about sleep, practise the techniques that work on that system, and feel the shifts in real time.
By the end, you’ll understand your own body in a way most people never get to.
Before we begin: Private Onboarding Call
Before the group starts, we’ll meet 1:1 to talk through your sleep challenges, your goals, and your daily schedule. This way I understand your situation before we dive in, and you’ll hit the ground running from Week 1.
Week 1: Know your starting point (Benchmarking)
You can’t improve what you haven’t measured. Before we change anything, we build an accurate picture of where you are right now.
- You’ll start a sleep diary to track what’s actually happening: how long it takes to fall asleep, how often you wake, how rested you feel.
- We’ll also look at your breathing patterns: are you a mouth breather? Do you snore? How’s your breathing rate at rest?
- If you snore, we’ll set up tracking with SnoreLab so we have objective data to work with.
- We’ll review your patterns together and set clear, personalized goals for the program.
- We’ll also introduce nasal breathing — why it matters for sleep quality, and how most people are unknowingly over-breathing or mouth breathing at night.
- You’ll start experimenting with simple tools like nasal strips and mouth taping to keep your airway open and your breathing calm while you sleep.
By the end of Week 1: You’ll have a clear, honest picture of your current sleep. Not just how it feels, but what’s actually happening. You’ll understand how your breathing pattern is affecting your sleep, and you’ll have your personal tracker set up to follow your progress week by week.
Week 2: Set your biological clock (Circadian Rhythm)
Your body runs on a 24-hour clock, and light is the primary signal that sets it. This is one of the most powerful and under-appreciated levers for sleep: what light you see, and when. Most people’s clocks are slightly off without them knowing it, and the fix is surprisingly simple.
- You’ll learn how light exposure regulates your sleep-wake cycle, why consistent wake times matter more than sleep times, and how to create clear “wake up” and “wind-down” signals for your body.
- On the breath side, you’ll learn how to use energizing breath practices (like breath-holds and short, rhythmic breathing patterns) as morning wake-up amplifiers that reinforce your alertness signal alongside light.
- You’ll also begin evening light hygiene to support your wind-down.
By the end of Week 2: You’ll feel more naturally alert in the morning, less “wired” at bedtime, and start waking at more consistent times. You’ll have a simple morning routine that pairs light exposure with an energizing breath practice—two inputs that work together to anchor your body clock.
Week 3: Earn your sleep (Sleep Pressure)
Your body needs to physically earn sleep through activity. Sedentary days (even mentally exhausting ones) don’t build the biological pressure that makes sleep deep and restorative.
- You’ll learn how adenosine (your body’s natural sleep drive) accumulates during waking hours, why movement is one of the most powerful sleep inputs most people underestimate, and how to time activity strategically.
- You’ll also start building CO₂ tolerance through controlled breath-hold exercises. This improves your breathing efficiency overall, which directly supports deeper, more uninterrupted sleep.
- And you’ll add a transition breath practice (like triangle breathing or extended exhales) for shifting from activity mode to rest mode during the day.
By the end of Week 3: You’ll feel a noticeable difference in sleep depth on days you meet your movement threshold. You’ll have a transition breathing tool you can use after work or between tasks, and you’ll start noticing your breathing becoming calmer and more efficient overall.
Week 4: Calm your Nervous System (Autonomic Arousal)
This is the big one. You can’t force sleep, but you can create the conditions for it. Your nervous system needs to feel safe enough to let go.
- You’ll go deep into nervous system regulation and the breath practices that directly shift your body from “alert” to “ready for sleep”: coherent breathing (balancing your inhale and exhale to calm your heart rate), physiological sighs (the fastest way to down-regulate in a single breath cycle), and extended exhale patterns that activate your parasympathetic nervous system.
- You’ll also practise non-sleep deep rest (NSDR) techniques — body scans, guided relaxation, yoga nidra-style practices — designed to get your body into a state of deep rest and recovery without actually sleeping. These are some of the most effective tools for releasing the physical tension you’ve been holding all day, and they double as a powerful pre-sleep practice.
- And you’ll learn what to do when you wake at 3 am and your mind starts racing: gentle, minimal breath tools that help you fall back asleep without making it worse.
By the end of Week 4: You’ll have a full toolkit of practices you can use in different situations: a 10-minute evening routine for winding down, a 60-second reset for stress spikes during the day, and a middle-of-the-night protocol for when sleep disappears. You’ll feel the difference between a body that’s still “on” at bedtime and one that’s actually ready to sleep.
Week 5: Build Your personal Sleep Systems Manual (Integration)
This is where everything comes together into a sustainable routine that fits your life. Not someone else’s ideal schedule.
- You’ll compare your current sleep data against your Week 1 baseline.
- You’ll identify which system needs the most attention going forward and which breath practices work best for you specifically.
- We’ll troubleshoot common challenges (like travel, late nights, stress periods, irregular schedules)
- And you’ll build a realistic daily rhythm across all three systems that you can maintain independently.
By the end of Week 5: You’ll see your progress clearly against your baseline. You’ll leave with your own Sleep Systems Manual: your personalized morning, daytime, and evening protocols, the specific practices that made the biggest difference for you, and a clear plan for what to do when things go off track.
All the program details
Your weekly rhythm
Every week follows the same structure:
- Every Tuesday at 5 pm UK / 12 pm ET: Live teaching + practice (60 min, recorded)
The core of the program. I teach the science behind that week’s system, we discuss how it applies to your life, and then we practise together. You’ll learn the techniques and feel them work—in the session, not just in theory. - Every Friday at 12.30 pm UK / 7.30 am ET: Guided breathwork practice (30 min, recorded)
A dedicated practice session to deepen that week’s breath techniques. No teaching, just doing. This is where the skills become embodied. - Daily: Your own practice (20–30 min)
Short, guided protocols you fit into your existing routine: a morning practice, movement throughout the day, and an evening wind-down. Simple enough to actually do. Designed to build, not overwhelm.
(Note: If you’re in a different timezone and the timing is a challenge, let me know. If there’s enough demand I’ll add an additional slot.)
Your support and tools
- Private onboarding call before the program starts. We talk through your challenges, goals, and schedule so I can tailor my guidance from day one
- Your personal habit tracker to log daily practices, track habits, and see your progress visually across the 5 weeks
- Your Sleep Systems Manual — built by you during Week 5, this is your personalized protocol document to take with you after the program
- All recordings and practice guides in an organized digital workspace — yours to keep
Dates and logistics
- Duration: 5 weeks — May 4 to June 5, 2026
- Live Teaching Sessions: on Tuesdays at 5 pm UK / 12 pm ET
- Breathwork Practice Sessions: on Fridays at 12 pm UK / 7 am ET
- Daily practice: 15–20 minutes on your own schedule
- All sessions recorded if you miss a session
(Note: If you’re in a different timezone and the timing is a challenge, let me know. If there’s enough demand I’ll add an additional slot.)
Investment
- Earliest bird: £560 | €650 | $750 (until March 5, 2026)
- Early bird: £705 | €810 | $950 (from March 6, until April 5, 2026)
- Full price: £850 | €980 | $1,150 (from April 6, 2026)
Note: SnoreLab (for participants who snore) is a separate paid app, not included in the program fee.
Who’s behind this program?
I’m Charlotte Grysolle, a breath and nervous system coach, and I’m obsessed with experimenting with inputs.
These two photos tell you everything about how I work.
That’s me running a marathon with my mouth taped shut—nose breathing only, for the entire race.
And next to that is me, outside the space where I spent 68 hours in complete darkness. No light, no screens, no human contact, no sense of time whatsoever.
I share these not to show off, but to show you how I think.
What happens when you change one thing? What does the system do? What shifts? Mouth taping, breathwork, light exposure, cold exposure, nervous system practices—I don’t just read about this stuff. I test it on myself constantly. Because I believe you have to feel it in your own body before you can teach it to someone else.
A few years ago, while I was still in a corporate advertising career, I started learning about the nervous system, and seeing my own life through that lens was genuinely life-changing. It removed so much self-criticism and helplessness. Because when you understand how the system operates, you realise that most of what you experience isn’t a character flaw. It’s an output. And outputs change when inputs change.
That shift — from “what’s wrong with me?” to “what does my system need?” — is exactly the shift I want to give you in this program.
I’ve been working with clients for over three years now. Founders, creatives, senior professionals — people come to me with stress, anxiety, burnout, focus issues.
And I kept noticing the same pattern: sleep was always the foundational issue. Always the place we had to start. That’s why I built Sleep Systems.
I teach simple, body-based tools. I explain the science behind them. I hold you accountable to actually practising them. But mostly, I try to make you genuinely curious about your own nervous system—because when that clicks, the motivation takes care of itself.
Here’s what clients say about working with me:
“What I’ve appreciated most is Charlotte’s ability to balance patience with just the right level of toughness — she gently pushed me when I needed it but always ensured I felt supported.”
“The changes have been practical, sustainable, and genuinely life-improving.”
“I used to feel panicked when waking up in the night. That panic is gone, because now I know how to get back to sleep: breath and body techniques.”
“No more morning grogginess, and no more waking up with my heart racing.”
“Charlotte is deeply knowledgeable, action-oriented, and has a wonderful sense of humour. Three qualities that make her coaching both effective and human.”
You can read detailed testimonials here.
Why a group program?
Sleep problems feel private. You don’t usually tell people you’ve been lying awake since 4am, or that you dread bedtime, or that you’re running on fumes. So you assume you’re the only one struggling this much.
You’re not.
One of the most powerful things about this program is realizing that other smart, capable people are dealing with the exact same patterns — and watching them shift. When someone in the group shares that they slept through the night for the first time in months, or that their morning grogginess has disappeared, it changes what you believe is possible for yourself.
There are also things a group gives you that 1:1 can’t. You learn from other people’s questions and experiments, not just your own. Accountability happens naturally when you’re in it with a committed cohort. And nervous system work is inherently relational. Practising regulation in the presence of others builds a different kind of skill than practising alone.
You still get individual attention where it matters most: a private onboarding call, personalized feedback on your patterns, and tailored guidance throughout.
Ready to join?
I talk to everyone before they join. A quick call to make sure it’s a full-body-yes from both sides. We’ll talk through your sleep challenges, what you’re hoping to change, and whether this cohort is the right fit.
No preparation needed. No pressure. Just a conversation.
Questions?
How is this different from sleep apps, podcasts, or online courses? Apps give you techniques in isolation. This program addresses the three biological systems that determine your sleep quality — progressively, over 5 weeks, with individual feedback on your specific patterns. You’ll practise techniques live, get real-time coaching, and build a complete system rather than collecting disconnected tips.
I’ve already tried everything. Why would this be different? Most approaches focus on what happens at bedtime. This program focuses on what happens during the day—the inputs your body actually responds to. If supplements, apps, and sleep hygiene haven’t created lasting change, it’s likely because the underlying systems haven’t been addressed. That’s what we do here.
What if I can’t make a live session? All sessions are recorded and you’ll have full access. That said, live attendance is where the real value is. The real-time coaching, the group dynamics, and the personalized feedback can’t be fully replicated through a recording.
How much time does the daily practice take? 20-30 minutes, broken into small moments: 10 minutes in the morning (light + breath), movement throughout the day, and 10–15 minutes in the evening (breath + body awareness). It fits into your existing routine rather than adding to your to-do list.
Do I need special equipment or wearables? No. Just your body and a timer. If you have an Oura ring, Whoop, or similar device, we can use that data — but it’s optional, not required.
I have young kids. My sleep is disrupted no matter what I do. This program isn’t about controlling how many hours you sleep. It’s about protecting the quality of the sleep you do get. When your circadian rhythm, sleep pressure, and nervous system are working well, even disrupted nights are less damaging, and you recover faster. Several of my clients are parents, and the approach is designed to work within real-life constraints — not an ideal schedule.
I’m not a terrible sleeper — I just want to sleep better. Is this still relevant? Yes. Many people join for optimization, not crisis management. If you want deeper sleep, faster recovery, more consistent energy, or better stress resilience, this is exactly the right lever to pull.
What happens after 5 weeks? You’ll have your personalized Sleep Systems Manual, all recordings and resources, and the skills to continue independently. The goal is self-sufficiency — not ongoing dependence. If you want to go deeper after the program, you can move to 1:1 coaching.
Is this therapy? No. This is skill-based coaching focused on nervous system regulation and sleep physiology. It can complement therapy or medical treatment, but doesn’t replace it. If you have a diagnosed sleep disorder, consult your healthcare provider.
What’s the difference between this and your 1:1 coaching? Same science-backed approach. The group program gives you structure, community, and cohort accountability at a lower investment. 1:1 gives you more intensive personalized support and flexible pacing.
Not sure if this is right for you? Join a free live workshop to experience the approach first — no commitment, just a chance to feel how it works.