"The HIIT Workout for Sleep"

The only step-by-step course that will teach you how to get the BEST sleep of your life in just 21 days.


I fell asleep at the wheel.

One sunny afternoon I was driving home after a 30-hour shift in the ICU. I was completely exhausted and decided to take the street route rather than the highway. The monotony of the highway has made me fall asleep at the wheel more times than I care to admit. Even though it would take me longer to get home, I felt this was the safer option.

I was wrong. 

About 20 minutes into my drive home, I was sitting at a stop light. I was in the home stretch and started to dream about my comfy bed. The next second, I was abruptly jolted awake because I ran into the back of the car in front of me. I was horrified. I was embarrassed. I jumped out of my car and started apologizing profusely to the lady's car I bumped into at 5 mph. There was no damage to either of our cars and she was gracious enough to let us part ways without filing a report.

I know I'm not alone. A recent poll by The National Sleep Foundation found that 37 percent of people confessed that they had fallen asleep behind the wheel, and 60 percent admitted they had driven while sleepy.

Fast forward 7 years.

These days I sleep like world-class athlete. That accident taught me priceless lessons on how to hack my sleep despite my schedule. Whether it's a red-eye flight to California or I'm just too wired to fall asleep, I've learned tricks to help me consistently get premium sleep every night. I want to share everything I learned with you.


First, most of us don't have time to read books even if we know it will help us. There are many excellent books that exist about sleep. When I see patients and ask if they have read any of them, the answer is usually no. So I created a course that gives you a little bit of content every day as a reminder of your goal for better sleep. Consistency creates change and new habits which is critical for sleep health.

Second, most health books are considered "out-of-date" by the time they reach the bookshelf. While there are tried and true insights to be gained, I wanted people to have access to the most up-to-date information possible. No matter when you join this course, know that I will be constantly tweaking it when new research studies and articles come out.

You will have lifetime access to The Unconscious Workout plus regular updates. There is also no restriction to how many times you can repeat the course.

Rest is the new hustle.

Featured In


Inside The Unconscious Workout Course

Each week you will receive an email from me detailing your sleep "workouts". You can get better sleep tonight without reading a book, raiding the sleep aid aisle at Walgreens, or driving to your doctor's office for a sleeping pill prescription.

  • 21 days of jam-packed emails filled with small, actionable tips based on the latest sleep research
  • Affordable, evidence-based solutions that don't involve a medication or trip to the doctor's office
  • A 5-day sleep journal to identify your problem areas
  • Access to our private Facebook community where you can ask me questions directly
  • A 35-question functional medicine sleep questionnaire
  • A Welcome Packet to prep your bedroom, family, and calendar
  • Simple but powerful strategies that work

And you can do it at your own pace!

The Unconscious Workout is the only step-by-step course that will teach you how to get the BEST sleep of your life in just 21 days.

We are in a national sleep crisis.
— Arianna Huffington

Workout Week One: The Foundation

  • Wake up without an alarm clock.
  • How to create a sleep sanctuary.
  • The HIIT version of sleep cycles.
  • Make a caffeine curfew.
  • Calm your monkey mind.
  • The perfect sleep outfit.
  • How to pick the right mattress.

Workout Week Two: The Science

  • Why those sleeping pills are doing more harm than good.
  • Why melatonin doesn't work for everyone.
  • Why having separate bedrooms may save your marriage.
  • Why your fatigue can literally kill you.
  • Why those "Netflix and chill" binges aren't doing you any favors.
  • Why wearable technology can be your best friend ... and your worst enemy.
  • Why lack of sleep is making your belly grow.

Workout Week Three: The prescription

  • What to eat for dinner to sleep soundly.
  • The magic of magnesium and which type is best.
  • The perfect temperature for your bedroom.
  • What your gut health has to do with your sleep quality.
  • The right time of day to exercise.
  • Why sleep is sexy.

Is This Course For You?



But I understand if you have commitment issues.

So I'm giving you my top sleep hacks plus learn why I have mannequins in my bedroom for FREE.


Never say "I'm tired" again.

Never wake up feeling like you could sleep for 5 more hours.

Never spend another night tossing and turning.





HIIT, or High Intensity Interval Training, has been scientifically proven to be one the most effective ways to exercise. It burns fat, improves endurance, and builds strength. The idea is that you alternate low/moderate intensity exercises with high intensity exercises.

Our sleep cycle mimics this as well. When we stay too long in a certain sleep stage, we wake up tired or feeling like we need a nap during the day.

There are four basic stages of the sleep cycle.

  • Pre-sleep
  • Light
  • Deep
  • REM

Many sleep disorders are because we don't get enough REM sleep. REM sleep is like high intensity exercise - quick, intense bursts yet highly effective.

It's not about sleeping more - sleep BETTER.

In this course, I will explain why we need to cycle through each stage, how long each should be, and what happens when we are not going through each stage properly.

Dr. Tiffany Lester believes that we all have the ability to take charge of our health. Often we just need a bridge to reach that other side. She has been that bridge for hundreds of patients at her clinical practice. She is the Medical Director at Parsley Health San Francisco, a groundbreaking new medical practice. By combining the best of both conventional and functional medicine, she navigates the complexity of the body to get to the root cause of disease. She is passionate about healing chronic disease through whole foods and teaching people how simple, small shifts can have an enormous impact on their fatigue, stress, and pain levels. 

  • Chosen as 26 Women of Color Changing the Face of Wellness by Thoughtfully Magazine 2017
  • Voted Cincinnati's Best Doctors 2015-2016
  • Elected one of the YWCA's Rising Stars in 2014
  • Chosen as a Young Professional Emerging Leader by Cincinnati Magazine in 2013
  • Selected as a Bravewell Clinical Integrative Medicine Fellow in 2011
  • Regular contributor for The Huffington Post, MindBodyGreen, and Thoughtfully Magazine

Get your own personal prescription for your best health today.


Just purchasing this course doesn't mean you will automatically sleep better. You have to actually do the work. I will do all the heavy lifting for you but it does require your active participation. However, if you go through each workout and apply them to your sleep routine, I would be shocked if you don't see a massive difference. I am here to support you on this journey.

Also, although I am a licensed medical doctor, this course is NOT a replacement for a thorough evaluation by your physician. Please consult with your doctor before starting this course.