Sleep Mastery: 90 days for more energy, focus and quality of life.
Professional 90-Day Sleep Coaching Program
A science- and practice-based sleep coaching program for high performers, athletes, and executives. Designed to sustainably enhance sleep quality and maximize performance in your life.
Who is this program for?
Basically for everyone – mastering the recovery and sleep is a must in life! We also recommend it to the following individuals:
- Athletes: faster recovery, better regeneration, and peak performance.
- Executives: Enhanced performance, focus, energy, and decision-making at work and at home.
- Individuals: Better health, less stress, and more restful sleep.
Program Goals
Mastering the 90-Minute sleep cycle
Discover how aligning your schedule with your body’s natural sleep rhythms boosts recovery and performance.
Energy & Recovery strategies for peak performance
Learn proven techniques to maintain energy and achieve peak mental and physical performance.
Customizing sleep plans for your unique needs
Tailor your sleep schedule to suit your lifestyle, chronotype, and individual circumstances.
Integrating techniques for long-term sleep success
Adopt lasting habits and simple strategies to improve your sleep and overall well-being.
Our Method
Phase 1: Analysis & Fundamentals (Days 1 – 30)
- Initial consultation: understand your sleep through a comprehensive sleep analysis and goal-setting.
- First steps: optimize your sleep environment and establish initial routines (e.g. sleep journal, evening wind-down routines, etc).
- Coaching check-in: fine-tune early adjustments for immediate results through your one-to-one coaching.
Phase 2: Integration & Optimization (Days 31–60)
- Refine your strategies: dive deeper into sleep cycles, recovery methods, and lifestyle optimizations.
- Expand your sleep toolkit: master power naps, manage jet lag, and handle interruptions.
- Coaching session: address challenges and personalize strategies further in your second coaching session.
Phase 3: Sustainability & Peak Performance (Days 61–90)
- Sleep as your superpower: create a long-term plan for high performance and master quick recovery tools.
- Final analysis: review progress and successes and adapt to future challenges. Also, develop a contingency plan for challenging phases.
- Final coaching session: summarize the whole sleep coaching process and receive personalized recommendations for continued growth.
Quality Over Quantity
Unlock Better Sleep for Greater Energy, Focus, and Success
The Results
“For some time, I woke up feeling like I hadn’t slept at all—exhausted, irritable, and dragging myself through the day. I couldn’t figure it out. I was spending hours in bed, yet my energy was gone, my focus was scattered, and my stress was at an all-time high.
Things changed when I decided to take sleep seriously. By learning how to optimize my sleep cycles and using simple techniques to calm my restless mind, I finally started waking up refreshed. My days are now fueled by energy and clarity I never thought I could regain.” – Ana I.
“I’d been struggling with depression for months, feeling hopeless and drained every single morning. Even though I spent hours in bed, I never felt truly rested. My negative thoughts would swirl around constantly, making it almost impossible to drift off.
Things finally shifted when I learned how proper sleep hygiene and relaxation techniques could help break the cycle. By setting consistent bedtimes, reducing late-night screen time, and doing calming exercises before bed, I slowly started to sleep deeper and wake with more energy. It’s amazing how something as simple as quality sleep can spark a sense of hope and help lift the fog of depression.” – Sarah T.
“Having a job at events and working in events has been difficult for my sleep, I just couldn’t stop my mind from racing at night—there was always another deadline, another email, or another task to worry about. I’d lie awake for hours, replaying the day’s events or planning the next day’s tasks. It got so bad that my stress levels skyrocketed and I’d wake up exhausted, irritable, and got sick very often.
After I started following a structured wind-down routine—like setting a cutoff time for work emails, turning the phone off, and practicing short mindfulness sessions—I was finally able to quiet my thoughts and sleep more soundly. My productivity shot up during the day because I wasn’t fighting through fatigue, and my stress levels actually dropped once I committed to prioritizing my sleep.” – Maria A.
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Sources:
(1) World Sleep Society – Key Messages
(2) Harvard Business Review – The Organizational Cost of Insufficient Sleep
(3) European Heart Journal (Cappuccio et al., 2011)
(4) NIH – Sleep and Obesity
(5) Mah et al., Sleep, 2011
(6) Walker & Stickgold, Neuron, 2006 & Born & Wilhelm, Nature Reviews Neuroscience, 2012
Pricing & BOOKING
- Duration: 90 days, divided into three phases.
- Includes: 4.5 hours of one-on-one coaching, tailored sleep plans, and ongoing support from our sleep coach, Alex Grabher.
Services
AG Performance is your ultimate destination for unlocking peak performance and achieving your fitness and health goals.
Lifestyle Coaching
Elite Athletic Training
IHHT Training
Stress Analysis (VNS)
Breathing Training
Cold Exposure Training And Cold Therapy
Red Light Therapy
Metabolism Analysis
Performance Diagnostic Analysis
Movement Analysis
Sleep Coaching
