Yoga for Better Sleep
€79
Yoga for Better Sleep
Reduce stress, calm your nervous system, and create a relaxing bedtime routine to support deeper, more restorative sleep and overall wellbeing.
A personal yoga teacher for your evenings. Not another sleep app.
- Private session included
- Booked around your timezone
- A 4-week path
- Money-back guarantee
participants
How it works
Book your private session. 50 minutes with Ocha on Zoom, at a time that suits you. She hears how your evenings actually go and adapts the practice to you.
Follow your 4-week path. Short practices, 10 to 20 minutes, a few evenings a week. You always know what to do tonight.
Keep it forever. Every practice stays yours, for a bad night a year from now.
What's included
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A private 50-minute session with Ocha on Zoom, booked around your timezone
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5 short lessons, about 20 minutes in total: the breath, yoga nidra, light and timing, and the difficult nights
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8 gentle practice videos, 10 to 30 minutes: evening wind-downs, supported rest, and guided yoga nidra
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A simple 4-week path, so you never have to decide what to do
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Filmed from two angles, so you can actually see the shape
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3 months of access, so you actually get it done
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A printable 4-week plan that stays yours, even after that
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A short health check before you start, so we know this is right for you
Love your first week, or your money back
Have your private session. Do the first week. If it doesn't feel right for you, email us within 14 days and we'll refund you in full. No questions, no forms. The risk is ours, not your sleep's.
Ocha only has time for 20 new students this round. Every place includes a private hour with her.
What you'll learn
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End your day with a short practice you will actually repeat
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Use your breath to downshift, instead of lying there trying
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Know what yoga nidra is and how to use it
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Give your body a clearer signal that the day is over
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Have something to do on the nights sleep will not come
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Stop dreading bedtime
Course content
Part 1: Your private session with Ocha
50 minutes, one to one, live on Zoom from Bali, booked around your time zone. We look at your evenings as they actually are — when you finish work, when you eat, what your nights look like — and shape the practice around that. You can ask the things you would not ask in a group.
Part 2: The theory
5 short lessons, about 20 minutes in total. Why the exhale settles you and the inhale wakes you. What yoga nidra actually is. Why light and timing matter more than most people think. What to do on the nights it does not work.
Part 3: The practice, week by week
8 gentle practice videos, 10 to 30 minutes each, laid out as a simple four-week plan. Nothing strenuous, nothing you need to be flexible for. Repeat any week as long as you like — the plan is a suggestion, not a test.
Week 1: Land in your body
Coming out of your head and into your body after a full day. Simple supported shapes and a first taste of guided rest.
Week 2: The long exhale
Breath as the off-switch. Slow, easy practices that lengthen the exhale without forcing anything.
Week 3: Yoga nidra
Guided rest, lying down, nothing to do. The heart of the course, and the part most people keep using long after.
Week 4: Your evening routine
Putting it together into a short wind-down you will actually repeat, plus a longer practice for the difficult nights.
Course description
It's 2am and you're doing the maths again. If you fall asleep right now, that's five hours. Four and a half. Four.
You've tried the sleep app. The podcast that got a bit too interesting halfway through. The herbal tea. You've read that you should put your phone away, and you did, and you still lay there. By the third night you're not just tired — you're tired of trying.
What changes
This isn't a course about sleeping more. It's about giving your nervous system somewhere to land, so that sleep has a chance to arrive on its own.
Because sleep isn't something you do. It's something that happens when the conditions are right — and most of us spend the evening doing the exact opposite of creating those conditions. Bright screens. An unfinished list. A body that sat in a chair for nine hours and never really got to move.
Over four weeks you'll build a short evening practice that tells your body the day is over. Slow shapes, held with props so you're resting rather than working. Long, unhurried exhales — the exhale is what nudges you out of alert mode and into rest. And yoga nidra: guided rest that isn't quite sleep, but is remarkably good at leading to it.
It's 10 to 20 minutes. You can do it in pyjamas. You can do it on a bad day.
Hi, I'm Ocha
I'm a Balinese yoga teacher, born and raised in a village in Bali. I've been teaching since 2019 — here on the island, across the Indonesian archipelago, and in Europe. Somewhere past 5,000 people have practised with me by now.
I teach the way I'd want to be taught: slowly, without pressure, and without pretending that a yoga pose fixes everything.
Why I chose to help people who can't switch off
The people who arrive at my classes most exhausted are rarely the ones doing too much yoga. They're the ones who cannot stop. They lie down at the end of class and something finally releases — and they tell me afterwards that it was the first time all week their mind went quiet.
Rest is not a reward you earn after everything is finished. In Balinese life it's woven into the day, not bolted onto the end of it. That's the part I most want to pass on.
Can I promise you'll sleep through the night?
No. And I'd be careful with anyone who does.
Sleep is complicated, and it doesn't take orders. What this practice can do is remove some of the obstacles: a body that's still braced, a breath that's still short, a mind that's still solving tomorrow at 11pm.
One honest note. If you snore heavily, if you stop breathing at night, or if you're exhausted no matter how many hours you spend in bed, please talk to a doctor first. That can be sleep apnoea or something else that needs real medical care — and yoga won't touch it. This course is for the ordinary, frustrating, wired-and-tired kind of bad sleep.
What I can offer is a calm and repeatable way to end your day, and the reasons behind it, so you're not guessing.
This is the part no app and no video can give you: 50 minutes, one to one, live with me on Zoom from Bali, at a time that works in your time zone.
We talk about your evenings as they actually are — when you finish work, when you eat, what happens when you lie down, and what you have already tried. Then we practise together, so you can feel what a long exhale does rather than read about it.
You leave with a practice shaped around your life instead of a generic routine. And you can ask the things you would never ask in a group class.
This is for you if you recognise yourself here:
- I fall into bed exhausted and then my mind switches on
- I wake at 3am and cannot get back down
- I have tried sleep apps and none of them stuck
- I am not flexible and I do not want a workout in the evening
- I want to understand why, not just be told what to do
This is probably not for you if:
- You want a strong, sweaty practice
- You want a guaranteed cure
- You snore heavily, or stop breathing at night, or are exhausted no matter how long you sleep — please see a doctor first. That needs real medical care, and yoga will not touch it.
20 places this round. That is not a countdown clock and it is not a marketing trick.
Every place includes a private hour with me, live on Zoom. There are only so many of those in a week, and I would rather do them properly than squeeze people in.
When these are gone the next round opens at a higher price. The private session is the expensive part, and I have kept it deliberately low while the course is new.
Very little. A quiet corner, and:
- A bolster, or two firm cushions
- A blanket
- Optional: an eye pillow, or a folded scarf
- Twenty minutes where nobody needs you
No mat required. Most of this happens lying down, and you can do all of it in your pyjamas.
"I am not flexible at all."
Good. Flexibility has nothing to do with this one. Most of the practice is lying down and supported.
"Will I fall asleep during yoga nidra?"
Often, yes. That is not failing — that is your nervous system accepting the invitation.
"How long until it works?"
Some people notice something the first evening. For others it takes a few weeks of repeating it. Sleep does not respond well to pressure, which is rather the point.
"What if I miss a week?"
Nothing breaks. The plan is a suggestion, not a test, and you have three months of access.
"Can I do this if I take sleep medication?"
Yes. This is not a replacement for it, and I would never ask you to change your medication — talk to your doctor about that side of things.
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