Sleep & Recovery
A 90-minute masterclass on managing the 3am wake and building recovery that restores your thinking. Live online. Recording and protocol included.
The second Wednesday of every month. Three sittings: one for Asia Pacific, one for Europe, one for the Americas.
90 minutes, live online, recording included.
The problem
Or you fall asleep fine and snap awake at 3am, wired, doing the maths on how tired you'll be tomorrow. Most people put that down to anxiety. It's usually your cortisol curve, and that's a mechanism, not a character flaw.
After 40 your sleep architecture shifts and your cortisol curve can invert, so the fixes have to shift with it. Get this right and every other system gets easier.
What you'll learn
What you'll leave with
The 30 minutes before bed, and what to take out of them.
What to actually do at 3am, instead of the maths.
Where the rest days, the deload and the wind-down actually go.
Who it's for
High performers who sleep enough on paper and still wake tired. Who snap awake at 3am. Who train hard and recover badly, treating the wind-down and the rest day as whatever's left over.
Format and price
US$127
Pick the sitting that fits your time zone:
Questions
It's usually your cortisol curve rather than anxiety. After 40 that curve can invert, so cortisol rises in the early hours instead of the morning, and you snap awake wired. It's a mechanism, not a character flaw, and the session covers what actually shifts it.
Duration and architecture are different things. Seven hours of light, fragmented sleep restores far less than six hours with intact deep sleep. The masterclass covers what protects the deep phase and what quietly destroys it.
Rest days, deloads, the wind-down before bed, and the transitions between demands during the day. Recovery is a set of behaviours you schedule, not the time left over once everything else is done.
The principles hold, and the fixed wake time matters more, not less, when your schedule is unpredictable. Bring your actual week to the live session and you'll build the plan around it.
The recording arrives within 24 hours with the protocol and workbook. Three sittings run on the day, at 7am, 12pm and 7pm UK.
Every attendee gets the recording within 24 hours, so a clash doesn't cost you the class. Because of that we don't refund once the session has run. If you need to move to a later month, email us before the class and we'll switch you.
Yes, every session is recorded so you get it within 24 hours whether or not you make it live. The recording follows the active speaker, so unless you unmute and speak you won't appear in it. Zoom asks everyone to agree before recording starts. If you'd rather stay off it entirely, keep your camera off and use the chat, and I'll bring your question in without naming you.
More than one system
Get all four in the After-40 Protocol cohort for US$399, a saving of US$109.
Sleep & Recovery