From Stress to Sleep:
Break the Tired-But-Wired Cycle
You're not broken. Your nervous system just never learned to stop.
A 3-week live program for professionals who are exhausted but can't switch off at night.
4 live calls — April 1, 8, 15 (Wed 5pm PT) and April 19 (Sun 10am PT)
Enrollment closes March 31
You close your laptop. The day is technically over. But your mind keeps going.
The thing you said in the 4pm meeting. The email you didn't send. Tomorrow's calendar, already running like a reel.
The conversation you need to have, the one you keep replaying, and the one you haven't had yet. You've been running all day, and you don't know how to stop.
By the time you get into bed, you're exhausted — but your brain is still running.
You lie there, watching the clock, doing the math. If I fall asleep right now, I can still get six hours. Then five. Then it's 2am and something shifts — maybe you drift off, maybe you don't, but either way the alarm comes too fast.
You get up tired. Push through the day. Do it all again that night. You've tried the things — melatonin, magnesium, meditation apps, earlier bedtimes. Some helped, for a while.
This is a sleep problem, but it doesn't start at night. It starts with the stress that's been building all day with nowhere to go.
And if that sounds familiar, you're not alone. There's a path out, not by trying harder at bedtime, but by addressing what happens long before bedtime.
From Stress to Sleep is a live 3-week program designed to help you break that pattern.
But the problem kept coming back, because you were treating the symptom, not the cause.
WHY MOST SLEEP ADVICE DOESN'T WORK FOR THIS PROBLEM
Most sleep advice focuses on bedtime habits. But the wired mind at night is usually the leftover activation from the entire day. When your nervous system runs in problem-solving mode from morning to night, it doesn't simply stop when you turn off the lights. It keeps scanning. Planning. Tracking open loops. Sleep becomes hard not because you're doing bedtime wrong — but because your system never got the signal that the day is complete.
This program teaches you how to create those signals.
THE RTR FRAMEWORK
The system behind the program
Most sleep programs focus on what happens after 10pm. The RTR Framework starts earlier — because the wired mind at midnight is the residue of a day that never fully stopped.
Regulate → Transition → Release
Three steps. Three moments in the day. One connected system.
Each step targets a different layer of what keeps the nervous system active, together addressing the problem at its source.
Why the system works
Every white space pause during the day, every brain dump in the evening, every wind-down signal, every release practice in bed — each one sends the nervous system the same message:
I'm safe now. The day is done. Nothing is required of me.
That's how retraining happens. Not in one night. Through repetition. Sleep doesn't return because you fixed something at bedtime. It returns because your nervous system finally has enough evidence that it's safe to stop.
REGULATE
DURING THE DAY
Stress accumulates in layers throughout the day. Regulate gives you the tools to release it as you go — so it doesn't build up and explode at night.
TRANSITION
EVENING
In the evening, we close the day properly. Instead of going straight from work mode to bed, you’ll learn how to offload mental loops, process the day, and create a real transition into rest
RELEASE
IN BED
At night we remove the pressure around sleep. You’ll learn how to stop trying to force sleep and create the conditions where sleep happens naturally.
This isn't about fixing your sleep. It's about building the capacity to handle your life without it costing you your nights.
The demands of your career aren't going away. The deadlines, the decisions, the pressure, the responsibility — that's the life you've built, and you're not looking to shrink it.
But right now, your nervous system doesn't have the capacity to process the load you're carrying and still wind down at night. The stress accumulates through the day with nowhere to go — so it shows up at 2am. Not because something is wrong with you, but because no one ever taught you how to manage activation at the level you operate.
You don't need to reduce your stress. You need to increase your capacity to carry it — so it stops stealing your sleep.
That's what this program builds. Not a bedtime routine. A nervous system that can handle a demanding day and still let go at night.
Is This Right For You?
This is for you if…
Your mind keeps running when you try to sleep — even when there's nothing urgent to worry about
You fall asleep but wake up at 1–3am thinking about work or problems
You feel exhausted all day but wired at night when you finally stop
Your evenings disappear into emails, scrolling, or "one more thing"
You wake up exhausted, rely on caffeine to get through the day — and you know it can't go on like this
You've tried sleep hygiene, supplements, or meditation apps — and nothing really sticks
You wouldn't call it insomnia — you'd call it stress. But it's been showing up in your sleep for months
This is NOT for you if…
You have a diagnosed sleep disorder (sleep apnea, restless legs) — see a physician first
You're in a mental health crisis or need clinical treatment for depression or anxiety
You're looking for a quick fix that requires no practice between sessions
Your sleep issues are primarily physical rather than stress-driven
You're looking for someone to fix this for you — this program gives you the tools, but you do the work
A note on scope: From Stress to Sleep is coaching and psychoeducation — not therapy or medical treatment. The tools are drawn from evidence-based frameworks including CBT-I and nervous system science, applied from a coaching perspective. This program does not diagnose, treat, or manage clinical conditions. If you're unsure whether this is right for your situation, email before enrolling.
MEET YOUR COACH
Irina Macare is a certified sleep coach who specializes in insomnia rooted in chronic stress — the pattern that runs through almost every high-performing professional who can't switch off at night.
Before becoming a sleep coach, she spent 16 years as an IT engineer at one of the top five technology companies in the world. She knows the high-pressure environment from the inside — the back-to-back meetings, the always-on culture, the projects that follow you home. She also burned out. Multiple times. And her sleep was one of the first things to go. She made the same mistakes her clients make now: pushing through, optimizing the wrong things, treating sleep like a problem to solve with willpower.
That experience is what pushed her to study the science of sleep and stress seriously — and to build an approach designed for people whose lives aren't slowing down. She works with executives, founders, physicians, and other high-responsibility professionals using evidence-based tools drawn from CBT-I, ACT, and circadian biology — applied from a coaching perspective, not a clinical one.
“I made every mistake my clients make. Pushed through. Tried to optimize my way out of it. Treated it like a problem I could solve with more discipline. It took burning out — more than once — to understand that this isn't a willpower problem. It never was.”
WHAT'S INCLUDED
4 live 75-minute group coaching sessions
Teaching, Q&A, and live hot seats — watching real situations get worked through in real time is often as valuable as the content itself.
Weekly practice materials
A Practice Card, Tracking Log, and Reflection Prompts after each call — the week's tools distilled for daily use.
Replay access
All sessions recorded. Missing a call live doesn't mean missing the content.
Between-call support
A group platform for questions, check-ins, and connection between sessions.
Participant Welcome Guide
Sent the week before Call 1 — everything you need to know before you arrive.
From Stress To Sleep - WEEK BY WEEK
The RTR Framework is introduced progressively — one layer at a time, across three weeks and 4 calls. You learn it, practice it for a week, and come back to troubleshoot and build on it before the next layer is added.
Week 1: Call 1 — Why you can't switch off
You'll understand exactly what's driving your sleep pattern — the three systems that regulate sleep, how stress disrupts each one, and why everything you've tried has addressed the wrong layer. You'll learn the science of hyperarousal in plain language, and leave with the first Regulate practices to start using immediately.
Week 2: Call 2 — Closing the day
You'll learn how to give the brain genuine closure at the end of the workday and process the worry layer that surfaces in the evening. This is the Transition work — and for most people, it's where the first real shift happens. The night quiets because the day was actually finished.
Week 3: Call 3— From go-mode to rest
You'll build the Wind-Down layer and learn the Release practices for in bed — including what to do with the activated mind, and how to stop the effort-and-frustration loop that makes sleep worse over time. By the end of this call, you'll have the complete RTR system.
Week 3: Call 4 — Integration and what comes next
The final call is not a new lesson — it's consolidation. You'll review what shifted across the three weeks, identify your personal non-negotiables, build a relapse prevention plan for high-stress periods, and leave with a system you can maintain long-term. Live coaching in this session is extended.
WHAT YOU'LL WALK AWAY WITH
A complete nervous system framework (RTR) you can use for life — not just during the program
The ability to catch activation building during the day and release it before it reaches night
A personalized wind-down sequence that signals your brain sleep is coming
Tools for the 2am wake-up that actually work — without fighting your mind
Understanding of why your specific pattern developed and what maintains it
A relapse prevention plan for high-stress periods — so one bad week doesn't undo your progress
SAME LIFE. DIFFERENT NIGHTS.
Same job.
Same responsibilities.
Same intensity.
But you get into bed and your mind is quiet — not because you forced it, but because the day was actually processed.
You fall asleep without negotiating with your own brain. You wake up without doing the math. The morning feels like a fresh start instead of a continuation of yesterday's exhaustion.
You don't become a different person. You become the same person — with a nervous system that actually recovers.
Are you ready to experience the transformation that comes with restful, restorative sleep? It’s time to put an end to the cycle of exhaustion and start waking up refreshed, focused, and energized. Click the button below to join From Stress To Sleep and take the first step toward a life where you own your sleep—and your days. Spots are limited, so don’t wait. Make the choice to prioritize your well-being and take control of your nights and mornings.
YOUR INVESTMENT
$147
Enrollment closes March 31
One payment.
Includes all 4 sessions, all practice materials, replay access, and between-call support.
FAQ
-
A: No. From Stress to Sleep is coaching and psychoeducation — not therapy, and not medical treatment. The content uses tools and principles drawn from CBT-I, somatic nervous system work, and circadian biology, applied from a coaching perspective — not a clinical one. This program uses evidence-based tools from those areas in a coaching context: educational, practical, and focused on building skills. It is not a substitute for clinical mental health treatment or medical care, and it does not diagnose or treat any condition. If you're experiencing severe depression, anxiety, or a diagnosed sleep disorder, please work with the appropriate clinician first.
-
A: See a physician or sleep specialist if: you snore loudly or have been told you stop breathing in your sleep (possible sleep apnea); you have uncomfortable sensations in your legs at rest that disrupt sleep (possible restless legs syndrome); your sleep difficulty started with a significant change in your mood, energy, or mental health; or you're on medications that affect sleep and haven't discussed this with your prescriber. This program is not designed to address those conditions, and getting the right diagnosis first matters. If you're not sure, email before enrolling.
-
A: Replays are available for all sessions. You'll still have access to all practice materials and the group platform. Live attendance is encouraged — particularly for the hot seat / coaching portions, where a lot of the learning happens — but it's not required. Many people watch replays within 24–48 hours and get significant value from the program that way.
-
A: Apps and recorded courses give you information and tools but no way to troubleshoot when something isn't working for you specifically. Books are excellent for understanding the problem — not for the implementation friction that's actually keeping most people stuck. This program is live, coached, and built for your specific pattern. The hot seat sessions are where the real work often happens: watching a real person's real situation get worked through is different from reading about sleep science in the abstract.
-
A: CBT-I is the gold-standard clinical treatment for insomnia. This program isn't CBT-I — it uses tools and principles from CBT-I applied from a coaching perspective, which means the focus is different. What this program adds — and what standard CBT-I protocols often underweight — is the whole-day nervous system arc, the somatic and physiological regulation layer, and the identity dimension specific to high-achievers (the performance anxiety around sleep itself, the resistance to rest, the belief that you have to earn recovery). If CBT-I gave you the cognitive tools but didn't shift the underlying activation pattern, this is designed for exactly that gap.
-
A: This is normal, and it's addressed explicitly in the program. As the nervous system begins to retrain, sleep often fluctuates — particularly in Weeks 2 and 3. This is not failure; it's part of the process. Progress is always tracked across 5–7 nights, not 1 or 2. You'll know what to expect and what to do when a hard night happens.
-
Full refund if requested before Call 1. Once the program begins, no refunds are available. If you have questions about fit before enrolling, email and I'll give you a straight answer about whether this is right for your situation.
-
Call 1 is Wednesday, April 1 at 5pm PT / 8pm ET.
Here's the full schedule:- Call 1 — Wed April 1, 5pm PT / 8pm ET
- Call 2 — Wed April 8, 5pm PT / 8pm ET
- Call 3 — Wed April 15, 5pm PT / 8pm ET
- Call 4 — Sun April 19, 10am PT / 1pm ET