LMACT Sleep Recovery Program
Your better sleep starts in the morning. You can't force sleep at night — you can only create the conditions for it. Inspired by the nautilus's effortless float, this program focuses on movement, nutrition, stress management, and habits as a way to build a rhythm for sleep to naturally arrive.
The goal isn't just more sleep — it's learning to enjoy rest again.
This program is for you if:
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You've tried the usual advice, and it hasn't fully worked
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You diligently monitor your sleep with trackers, but it doesn't lead to any improvement
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You've noticed your sleep has changed as you age — a shifted rhythm, waking too early, or new nighttime discomfort — and you're struggling to adjust
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You often wake up feeling as tired as in the evenings and are upset about your restless night
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You want to shift from sleep struggle to restorative rest
What Makes It Different
Unlike generic advice that only scratches the surface with sleep hygiene tips, this program looks deeply at the science of sleep — offering repairs that work synergistically across mindset, body, and automated habits.
Road Map
Build a clear roadmap of daily movement, nutrition, stress regulation, and bedroom-environment adjustments that support restful sleep
Regulation
Practice multiple mind-body techniques to effectively manage stress, wind down in the evening and to welcome rest as a desirable experience
Foundation
Identify and build the keystone habit that paves your path to better sleep
Safety net
Use emergency tools to respond to acute insomnia and avoid sliding back into the insomnia loop
Meet Your Facilitator
Hi, I'm Tamara Tarasova, MEd — a wellness educator and behavior change coach. This program was born from my own struggle to sustain sleep through hormonal changes, when the usual advice simply didn't work. That search led me deep into the science of sleep, movement, nutrition, and habit change — and shaped everything this program offers. My background includes NASM certifications in personal training, weight loss, senior fitness, and nutrition coaching, all in service of one belief: better sleep is the synergy of small steps, taken from morning into night.
Format & Pricing
You are not buying a course; you are transforming the way you experience rest.
Only $159 for 8 virtual sessions × 60 min (regular price $299) — our limited-time launch price.
Fridays, 11 a.m. ET, starting October 2. No sessions October 30 and November 27.
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Week 1, 10/2/26, Sleep Physiology & the Nautilus Method. Where am I, and what mechanisms may help me.
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Week 2, 10/9/26, Movement as a Nervous System Regulator. How can I move to support sleep?
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Week 3, 10/16/26, Nutrition & Your First Habit. How and what to eat to support sleep — and the one habit you'll start building now.
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Week 4, 10/23/26, Life Balance & Stress Regulation. How can I improve my quality of life and build stress resilience.
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Week 5, 11/6/26, Habits & Choices for Sleep. What supports and what ruins my sleep — small details that matter.
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Week 6, 11/13/26, Space for Sleep. Setting up optimal sleep conditions.
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Week 7, 11/20/26, My Daily Rhythm & Insomnia Tools. How my day overall supports my sleep, and what to do in an emergency.
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Week 8, 12/4/26, Self-Assessment & Sustaining Progress. What shifted, and how do I sustain it going forward.
A recording is available for up to 2 missed sessions. Live attendance at a minimum of 6 of the 8 sessions is required to complete the program.
Refund Policy: A full refund is available through September 27. After that date, your payment converts to a service credit, which you may apply toward a future program or a single in-depth coaching consultation on the topic of your choice.
I took away some great nuggets that will help me move, eat, and sleep better! Thank you, Tamara!