Free Workshops: April 1 and 2
Sleep is a daytime problem
In 60 minutes, you’ll learn the three biological systems that determine your sleep, and practice the breath techniques that change them.
- Finally understand why your body won't let you sleep (learn the three biological systems and which one is breaking down for you)
- Practice the breath and movement techniques that actually work (experience morning energizing, sleep pressure building, and evening down-regulation)
- Leave with your personalized sleep routine (morning light + breath, daytime movement, evening nervous system practice)
This workshop is also your introduction to Sleep Systems — the 5-week live group program starting May 4. You’ll get a taste of the framework, the practices, and my energy. No commitment or pressure, just a chance to feel how it works.
You’re exhausted but can’t fall asleep. You wake at 3 am with a racing mind. You do everything “right” but still feel unrested.
That’s because most sleep advice is solving the wrong part of the day.
You could have perfect sleep hygiene, blackout curtains, and a $2,000 mattress. But if your circadian rhythm is misaligned, your sleep pressure is low, or your nervous system is stuck in high alert—none of it matters.
By the time you get into bed, the outcome has already been decided by what happened in the 16 hours before.
Once you understand the three systems that drive your sleep— your circadian rhythm, your sleep pressure, and your nervous system—you stop trying to fix sleep at bedtime and start designing the day that makes it work.
- Zoom (recording shared afterwards)
- Two dates available, see below
“I’d wake up during the night and lie there for hours. Now, I’m able to fall back asleep within 5 minutes” – Andre
Save your spot below!
We’re running two workshops to accommodate different time zones. The content will be the same. Please choose the best time for you!
By the end of this 60-minute workshop, you will:
Understand exactly why YOUR sleep is breaking down
(Is it your rhythm? Your activity levels? Your nervous system? You’ll know.)
Experience what nervous system shifting actually feels like
(Not just the theory. We’ll practice it live and you’ll feel the difference between a nervous system that’s still running at full speed and one that’s actually starting to let go.)
Have three simple practices you can use immediately:
- A 5-minute morning routine that sets your wake signal
- A 2-minute movement reset you can do throughout the day
- A 10-minute evening practice that tells your body it's safe to sleep
Stop feeling like sleep is something that happens TO you
(Start feeling like you have agency over your rest.)
No hacks. No optimisation obsession.
Just clear mechanisms and practical tools.
What’s covered?
The 3 systems of sleep (and which one you need to focus on)
- Circadian rhythm: Why your body needs clear "wake up" and "wind down" signals
- Sleep pressure: Why sedentary days = terrible nights
- Arousal management: How your nervous system blocks sleep (even when you're exhausted)
Live practices you’ll experience:
- Morning energizing breath: your biological "wake up" signal
- Movement burst: feel your heart rate rise and understand sleep pressure
- Evening down-regulation: guided breathwork to shift your nervous system from alert to rest
Clear next steps:
- Know exactly what to do tomorrow morning, during the day, and before bed
- Understand which practice to prioritize based on your specific sleep issue
- Have confidence that you can influence your sleep (instead of feeling helpless)
“I used to feel some dread towards sleep but now I look forward to going to bed.” – Jack
What you’ll experience:
Clear, science-based explanations
Guided nervous-system down-regulation practices during the session
A felt understanding of what “downshifting” actually means in your body
Less pressure to “fix” your sleep, and more confidence in what to focus on
Why trust me with your sleep?
I’ve helped dozens of high-performing professionals go from fragile, inconsistent sleep to waking up actually rested.
My clients have:
- Gone from waking at 3 am with panic to falling back asleep within 5 minutes using breath techniques
- Eliminated morning grogginess and racing heart rates
- Cut their screen time in half by finally having tools that actually work for stress
- Stopped dreading bedtime and started looking forward to sleep
One client said: “I used to feel panicked when waking up in the night. That panic is gone, because now I know how I can get back to sleep.”
Another: “I’m sleeping better than I have in years. The changes have been practical, sustainable, and genuinely life-improving.”
This isn’t about sleep hacks or supplements. It’s about understanding your nervous system and giving it what it needs to feel safe enough to rest.
What people say about working with me:
When I started working with Charlotte, I’d wake up during the night and lie there for hours. Now, I’m able to fall back asleep within 5 minutes. My breath doesn’t feel shallow during the day anymore, which gives me a greater sense of calm.
— Andre
I’ve always struggled to stay asleep and assumed it would never change. Incredibly, the work with Charlotte brought significant improvements. I now get a full night’s sleep on most days – I used to feel some dread towards sleep but now I look forward to going to bed.
— Jack
Charlotte helped me turn nervous system regulation from theory into practice. I’m sleeping better than I have in years, and I actually recover from stress instead of carrying it for days.
— Aseem
What I’ve appreciated most about working with Charlotte is her ability to balance patience with just the right level of toughness. Her organized and methodical approach made it easy to incorporate breathing techniques into my routine.
— Will
About your host
I’m Charlotte Grysolle, a breath and nervous system coach working with high-performing professionals, founders, and creatives who want to improve their sleep, focus, and energy levels.
Across almost every client I work with, sleep shows up as the foundational issue. When sleep is fragile or inconsistent, everything else becomes harder—emotional regulation, cognitive clarity, energy, and even breathwork itself. You can have great tools, but if sleep is off, the system never fully recovers.
That’s why sleep is often the first thing I address with clients. Not through hacks or supplements, but by understanding the underlying physiology: circadian rhythm, sleep pressure, and nervous system arousal. When those are in place, breathwork and regulation tools actually start working the way they’re meant to.
This workshop gives you the framework and a taste of the practices. If you want to go further, Sleep Systems is the 5-week live program I built to help you actually implement it — with coaching, a small group, and real accountability.
FAQs
Do I need any prior experience with breathwork?
No. Everything will be explained and guided. This is designed for beginners.
Will I need any equipment?
Just yourself and a quiet space. Ideally, you can stand up for the movement portion, but modifications will be offered.
What if I can't make it live?
A recording will be shared with all registrants within 24 hours.
Is this just going to be another lecture?
No. You'll actively participate in three different practices during the session. You'll feel the shifts, not just hear about them.
I have insomnia/sleep apnea/[condition]. Will this help?
These practices support nervous system regulation and circadian health, which benefit most people. However, this is not medical treatment. If you have a diagnosed sleep disorder, please consult your healthcare provider.
What's the connection between this workshop and the Sleep Systems program?
This workshop gives you the full framework and three practices you can start using immediately. Sleep Systems is the 5-week live program where you build those practices into a complete daily system — with coaching, a small group, and personalised guidance. The workshop stands on its own, but if you want ongoing support and accountability, Sleep Systems is the next step.
I'm interested in Sleep Systems but not sure yet. Should I attend the workshop first?
Yes — that's exactly what the workshop is for. It'll give you a feel for how I teach, what the practices are like, and whether the approach resonates. No pressure either way.