21-Day Sleep Wellness Programme

Does This Sound Like You?

You're exhausted, but your mind races the moment you lie down

Man scrolling his phone in a dark bedroom

You scroll your phone till midnight “to relax”

Woman awake in bed with the clock showing 3 AM

You wake up at 2 or 3 AM and can't fall back asleep

Tired man yawning at his desk with a cup of tea

You need tea or coffee just to survive the afternoon

Tired woman reaching for sweets in the kitchen

After a bad night, you crave sweets all day

Couple busy with housework late in the evening

By the time the house is quiet, it's already too late

You've tried sleeping early. You've tried keeping the phone away. You've tried the warm milk and the YouTube tips.

And you still wake up tired.

The truth nobody tells you

It's not your willpower.
And it's not just stress.

Your sleep is decided by 4 things:

What you eat
When you eat
Your caffeine
Your hormones

Most sleep tips ignore these. That's why they stop working.

So what actually works?

Aysha's REST Method™

21 days. 4 steps. Better sleep.

R
RoutineYour evening wind-down
E
EatingWhat and when you eat
S
Stress & HormonesCalm your body
T
TimingYour body clock

Join the 21 Days – ₹99Taught live in Tamil · 30 minutes a day

By Day 21, Here's What Changes for You

Fall Into a Steady Bedtime Routine

Build a personalised wind-down routine that fits around your family and work.

Eat in a Way That Helps You Sleep

Know your right dinner time, caffeine cut-off and bedtime snacks and drinks.

Understand Your Hormones and Sleep

See how stress hormones, blood sugar and life changes affect your sleep, and what helps.

Work With Your Body Clock

Find your chronotype and plan your day around it instead of fighting it.

Put the Phone Down Without a Struggle

Follow a simple night-time screen plan that you'll actually stick to.

Switch Off Your Mind in Minutes

Use breathing and relaxation techniques you can do right in bed.

See Your Progress Every Day

Track your sleep and habits with your own sleep tracker.

Know When to See a Doctor

Understand which sleep problems need medical help, so nothing serious gets missed.

Start My 21 Days @ ₹99Live on Zoom · 7:30 PM daily

How the 21 Days Work

Week 1: Understand Your Sleep

Man writing in a sleep journal on his bed

Find your sleep pattern and chronotype and start your sleep tracker. No big changes yet, just small, easy steps.

Week 2: Fix Your Food and Timing

Simple early South Indian dinner with a warm drink

Correct your meal timing, caffeine and bedtime foods, and learn how your hormones affect sleep. No strict diet.

Week 3: Lock In Your Routine

Woman doing calm breathing on her bed at night

Build your personalised bedtime routine with breathing, relaxation and yoga, so you end Day 21 with a routine you can keep.

Just 30 minutes a day, live with Aysha at 7:30 PM, and you finish with a sleep routine built for your life.

Book My Seat @ ₹99Starts 10 Dec, 7:30 PM

Here's Everything Inside the 21-Day Programme

MODULE 1

Sleep & Your Metabolism

How poor sleep affects insulin, cortisol and hunger hormones
Why short sleep makes weight loss harder
The link between poor sleep and cravings
How sleep, stress and wellbeing connect

Outcome: You'll finally understand why your sleep affects your weight, mood and energy.

Sleep-friendly foods: banana, nuts, dates, turmeric milk, chamomile tea, curd rice

MODULE 2

Food, Caffeine & Bedtime

The right meal timing for a calmer night
Your personal caffeine cut-off
How to avoid the evening sugar spike
Sleep-supportive foods, bedtime snacks and drinks

Outcome: You'll know exactly what to eat and drink, and when, to support your sleep.

Relaxed couple talking on a sofa in the evening

MODULE 3

Stress, Hormones & Sleep

How cortisol, the stress hormone, keeps you awake
How blood sugar swings disturb your sleep
For women: cycle, PCOS, pregnancy and menopause
For men: stress, weight and sleep changes with age

Outcome: You'll understand what your body is going through and how to support it at night.

Calm bedroom ready for sleep with phone face down

MODULE 4

Body Clock & Bedtime Routine

Find your chronotype
Fix your wake-up time and morning light
A wind-down routine and night-time screen plan
Breathing, relaxation and yoga for sleep

Outcome: You'll walk away with your own bedtime routine, ready to follow every night.

Book My SeatStarts 10 Dec, 7:30 PM

Where You Are Now vs Where You'll Be After 21 Days

BEFORE

✕You lie in bed tired, with your mind racing
✕Your phone keeps you up till late night
✕Your bedtime is different every night
✕You depend on tea or coffee to get through the day
✕Poor sleep leaves you craving sweets
✕You don't know what is really affecting your sleep
✕You wake up feeling like you never slept

AFTER

✓A wind-down routine that helps your mind settle
✓A simple screen plan that gets you to bed on time
✓A steadier sleep and wake-up time that suits your body clock
✓Meals and caffeine timed to support your sleep
✓Bedtime foods and drinks that help you relax
✓A clear picture of your sleep, and of when to see a doctor
✓A routine that leaves you waking up fresher

This is the change the 21-Day Sleep Wellness Programme is built to help you make.

I Want This Change @ ₹99Only 50 seats

Meet Your Guide Aysha Nasreen

A Clinical Dietitian and wellness expert who helps people improve their health through food, hormones and daily habits, not strict diets.

Has guided 1000+ people through food-first, lifestyle-based programmes.
Works with clients on weight, PCOS, fertility, post-pregnancy and other hormonal concerns.
Wellness associate for HPCL, Sabre, Yazaki, Piramal and Unilever.
Honoured with a Special Mention in Health & Wellness at the Suyasakthi Homepreneur Awards 2026.
Explains everything simply, in Tamil, with steps that fit real family life.

Learn With Aysha @ ₹9921 live sessions in Tamil

But Wait, You Also Get All of This FREE

4 bonuses worth ~~₹2,296~~, yours free with your ₹99 seat.

Sleep Tracker Tool

Log your sleep, caffeine and mood each day, and see what's working.

Worth ~~₹499~~ FREE

Yoga for Sleep

Gentle yoga to relax your body before bed. No experience needed.

Worth ~~₹999~~ FREE

Relaxation & Breathing Collection

Simple techniques to calm a racing mind. Use them in bed, any night.

Worth ~~₹499~~ FREE

7 Habits That Improve Sleep

The daily habits that make the biggest difference, easy to keep.

Worth ~~₹299~~ FREE

Get All Bonuses @ ₹99Bonuses included with your seat

Better Sleep Starts With One Small Step

When You Join Today, You Get:

21 live Zoom sessions with Aysha (in Tamil)₹2,999

21-Day Sleep Wellness Action Plan₹499

🎁 Sleep Tracker Tool₹499

🎁 Yoga for Sleep₹999

🎁 Relaxation & Breathing Collection₹499

🎁 7 Habits That Improve Sleep₹299

Total value: ~~₹5,794~~ · Regular price: ~~₹499~~

₹99

You save ₹400 today

₹99 is the launch price for the December batch only. The next batch will be priced higher.

Pay ₹99 & Join One-time payment. Zoom link comes on WhatsApp.

100% secure payment via Razorpay

⚠️ Only 50 seats on Zoom. Registration closes when they're full.

Is This Programme Right for You?

This is for you if you…

✓Want a consistent sleep routine
✓Sleep at odd hours because of work, family or caregiving
✓Are going through life changes like menopause, new parenthood or ageing
✓Find it hard to unwind before bed
✓Want to use your phone less at night
✓Want to learn relaxation, breathing and mindfulness

Please see a doctor first if you have…

!Chronic or severe insomnia
!Loud snoring with choking, gasping or breathing pauses
!Severe daytime sleepiness or suspected sleep apnoea
!Restless legs or another diagnosed sleep disorder
!Sleep problems linked to a medical or mental health condition

This is a sleep-awareness and nutrition-lifestyle programme, not medical treatment.

Yes, This Is For Me @ ₹99Starts 10 Dec, 7:30 PM

Still Have Questions? We've Got You.

When and where does it happen?

Every day from 10 to 30 December 2026, 7:30 to 8:00 PM IST, live on Zoom. That's 21 sessions of 30 minutes each.

What language is it in?

Tamil. All live sessions are taught in Tamil.

What happens after I pay?

You'll get the Zoom link and joining details on WhatsApp right away. We'll also remind you before each session.

Is this for me if I'm busy with work and family?

Yes. Each session is only 30 minutes, and every step is designed to fit around a real family routine.

Do I need to follow a strict diet or take supplements?

No. Aysha shows you simple changes to meal timing, caffeine and bedtime foods. The programme does not recommend sleep medication or melatonin.

Is this a treatment for insomnia?

No. It's a sleep-awareness and nutrition-lifestyle programme. It doesn't diagnose or treat sleep disorders. If you have severe insomnia or signs of sleep apnoea, please see a doctor.

What if I miss a session?

It's a live programme, so please try to join every day. Recordings aren't shared by default, but if you miss one for an unavoidable reason, you can request it.

What if it's not right for me?

You're covered by the Day-1 Love It or Leave It Promise. Join the first session, and if it's not for you, send one WhatsApp message before Day 2 and we'll refund your full ₹99.

Wellness Associate For

Does This Sound Like You?