Self-paced short course for women · 3 short lessons· Finish in a week
Brain Health and Sleep Hygiene: why you're exhausted but can't switch off
Learn how light, hormones and your daily routine shape your sleep, and build a simple nightly plan that helps you fall asleep more easily and wake up feeling more rested.
Self-paced short course for women · 3 short lessons· Finish in a week
Brain Health and Sleep Hygiene: why you're exhausted but can't switch off
Learn how light, hormones and your daily routine shape your sleep, and build a simple nightly plan that helps you fall asleep more easily and wake up feeling more rested.
Created by Kikki O'Brien
Personal trainer
Mental Health First Aid certified
Evidence-based, no hype
Created by Kikki O'Brien
Personal trainer
Mental Health First Aid certified
Evidence-based, no hype
Get it for only
$197 USD
Learn at your own pace, on your own schedule.
Sound familiar?
You're doing all the "right" things. So why are you still tired?
“I'm exhausted, but the second I lie down my brain won't switch off.”
Tired but wired isn't a willpower problem. Your body clock, stress hormones and evening habits all feed into it, and most sleep advice only looks at one of them.
“My sleep changes so much depending on my cycle.”
It's not in your head. Hormones like progesterone shift across your cycle, and many women notice their sleep shifts with them.
“I worry about my brain health as I get older.”
Sleep is one of the few parts of brain health you can actually work on every day, and this course shows you where to start.
None of this means you're bad at sleeping. Your sleep is shaped by your body clock, your hormones and your day. Once you understand how they connect, you can work with them instead of against them.
Get it for only
$197 USD
Learn at your own pace, on your own schedule.
Why this works
Your body clock runs your sleep. Light, meals and movement set the timing for when you feel alert and when you feel sleepy.
Your hormones change the picture. Stress and your cycle both affect how easily you fall asleep and how well you stay asleep.
Small daily habits add up. Regular morning light and a predictable wind-down tend to do more than any single sleep hack.
What this course isn't
✗ Not a treatment for insomnia, sleep apnea or any sleep disorder
✗ Not a replacement for your GP or a sleep specialist
✗ Not supplement hype or a "fix your sleep in 3 days" promise
✓ A clear, science-based explanation of how sleep works, and a simple plan to put it into practice
INSIDE THE MODULE
What you'll learn
1. Brain Health Habits For Life
Your brain health is shaped by what you do every day. Learn how movement, food, sleep and mental challenge each play a part, and which habits are worth building now.
How exercise supports your brain (and what BDNF is)
The gut–brain link and what to eat for it
Why deep sleep matters for clearing waste from your brain
Simple ways to keep your brain challenged
2. Your Circadian-Hormonal Connection
Your hormones follow a 24-hour rhythm. Learn how light, meal timing and movement affect cortisol, melatonin and your sex hormones, and what happens when that rhythm gets out of sync.
How your hormones rise and fall across the day
Why morning light matters so much
When to eat and move to support your body clock
How stress and your cycle affect your sleep
3. Your Sleep Hygiene Action Plan
A step-by-step plan, from your first light of the day to lights out, to help you fall asleep more easily and wake up feeling more rested.
Morning light and daytime habits
An evening routine that helps you wind down
Calming your nervous system before bed
Setting up your bedroom for sleep
1. Brain Health Habits For Life
Your brain health is shaped by what you do every day. Learn how movement, food, sleep and mental challenge each play a part, and which habits are worth building now.
How exercise supports your brain (and what BDNF is)
The gut–brain link and what to eat for it
Why deep sleep matters for clearing waste from your brain
Simple ways to keep your brain challenged
2. Your Circadian-Hormonal Connection
Your hormones follow a 24-hour rhythm. Learn how light, meal timing and movement affect cortisol, melatonin and your sex hormones, and what happens when that rhythm gets out of sync.
How your hormones rise and fall across the day
Why morning light matters so much
When to eat and move to support your body clock
How stress and your cycle affect your sleep
3. Your Sleep Hygiene Action Plan
A step-by-step plan, from your first light of the day to lights out, to help you fall asleep more easily and wake up feeling more rested.
Morning light and daytime habits
An evening routine that helps you wind down
Calming your nervous system before bed
Setting up your bedroom for sleep
WHO THIS IS FOR
This short course is for you if…
Your sleep feels inconsistent or unrefreshing, even when you get enough hours
Your sleep has changed with your cycle or a life stage, like postpartum, perimenopause or menopause
You're thinking ahead about your long-term brain health
You want a clear plan, not vague "sleep hygiene" tips
This probably isn't for you if…
You think you might have a sleep disorder, such as loud snoring, gasping at night, or daytime sleepiness that won't lift. Please see your GP first; this course works alongside medical care.
You want a supplement or medication plan. This course is about habits and routine.
You want an overnight fix. The plan works best when you stick with it for a few weeks.
OUTCOMES
By the end, you'll…
Understand how your body clock and hormones work together to shape your sleep
Have a step-by-step nightly routine you can actually keep
Know how to adjust your sleep habits across your cycle
Have daily habits that support your brain health long term
WHO THIS IS FOR
This module is for you if…
Morning light and daytime habits
An evening routine that helps you wind down
Calming your nervous system before bed
Setting up your bedroom for sleep
This probably isn't for you if…
You think you might have a sleep disorder, such as loud snoring, gasping at night, or daytime sleepiness that won't lift. Please see your GP first; this course works alongside medical care.
You want a supplement or medication plan. This course is about habits and routine.
You want an overnight fix. The plan works best when you stick with it for a few weeks.
OUTCOMES
By the end, you'll…
Understand how your body clock and hormones work together to shape your sleep
Have a step-by-step nightly routine you can actually keep
Know how to adjust your sleep habits across your cycle
Have daily habits that support your brain health long term
Cert III & IV in Fitness
Mental Health First Aid Certified
CPR & First Aid Certified
Certified Neuroscience-Based PDP
Meet your coach
Hi, I'm Kikki — and I built KIKO because I needed it too
I'm a personal trainer and health consultant, a mum of two, and a neurodivergent woman living with ADHD and Functional Neurological Disorder. I know exactly how hard it is to prioritize your health when life won't slow down for you.
That's why KIKO treats the mind and body as one project, not two — combining science-based strength training with neuroscience, hormone health and real-life practicality.
Cert III & IV in Fitness
Mental Health First Aid Certified
CPR & First Aid Certified
Certified Neuroscience-Based PDP
Everything you get
Your Enrollment Includes:
One payment. Instant access. Learn at your own pace, on your own schedule.
What's included
3 video lessons
How sleep, hormones and brain health connect, and a step-by-step plan to put it into practice.Course workbook
Reflection prompts and short exercises to go with each video lesson, so you work out what applies to you.Brain Health Habits Checklist
A one-page reference for the everyday habits that support your brain: movement, food, sleep, mental challenge, time with people, and regular health checks.Circadian Rhythm Guide
A plain-English guide to your body clock, and how light, wake times, meals and activity can shape when you feel alert and when you feel sleepy.Light, Meal & Movement Timing Planner
A simple worksheet for testing small timing changes, like when you get outside, eat or move, and noticing how they affect your energy and sleep.
Also included
Morning Routine Planner
A flexible worksheet for building a morning routine you can actually keep, using light, water, breakfast, movement and simple cues.Evening Routine Planner
Plan a realistic wind-down that takes things off your plate at night and gives your mind and body a chance to switch off.Sleep Disorder Warning Signs
A clear guide to the signs that need a professional check, such as loud snoring, pauses in breathing, ongoing insomnia or daytime sleepiness that won't lift, and who to see about them.30-Day Sleep & Brain Health Plan
A flexible month of small, doable steps to test what actually helps your sleep. Nothing all-or-nothing.Private Community Access
Connect with other women doing the same work, for encouragement and accountability.
Everything unlocks instantly, and it's yours to use for 12 months.
Because everything unlocks instantly the moment you enroll, we don't offer change-of-mind refunds. This doesn't affect your rights under the Australian Consumer Law. Not sure yet? Book a free 20-minute consult and we'll talk it through first.
This short course is one of ten inside the full 12-week KIKO Masterclass (US$999). Love this one? If you decide to go all in after finishing this one, we'll credit your $197 USD toward it within 12 months of enrolling Book a free consult and we'll chat about whether the full program is your next step.
What women say about KIKO
The KIKO Method itself is new — these are real, unedited testimonials from women who've taken the individual short courses that make up the program.
"Our mission is to support women in building stronger bodies and healthier minds through science-based training and holistic wellbeing practices — going beyond appearance to understanding your body, supporting your mental wellbeing, and creating sustainable habits that promote strength, resilience, and longevity."
GOOD TO KNOW
Frequently asked questions
Will this help if I have a diagnosed sleep disorder?
This course is educational and covers general circadian and hormonal sleep science — it isn't a treatment for diagnosed conditions like insomnia or sleep apnea. If you have a diagnosed sleep disorder, please continue working with your doctor or a sleep specialist alongside this course.
How does the course work, and how long do I get?
You get instant access the moment you enrol. Everything is self-paced — watch the lessons whenever suits your week — and you keep access for 12 months, including any future updates and improvements at no extra cost.
How quickly will I notice a difference?
Many people notice a difference within the first week of applying the morning-light and evening-routine steps consistently, though everyone's baseline is different. The course is built around a full month of consistent application for best results.
Can I upgrade to the full 12-week Masterclass later?
Yes. This short course is one of ten inside the 12-week KIKO Masterclass ($999), which covers your brain, hormones, gut, strength, sleep and long-term wellness. If you'd like to upgrade after finishing this short course, just get in touch — that's exactly what the free consult is for.
You don't need another sleep hack. You need to understand how your sleep actually works.
Three short lessons. A nightly plan you can start the same week. 12 months to come back to it. US$197, one payment, 12 months' access. Less than two personal training sessions, and this one you keep.
YOUR INVESTMENT
You don't need another sleep hack. You need to understand how your sleep actually works.
Three short lessons. A nightly plan you can start the same week. 12 months to come back to it. US$197, one payment, 12 months' access. Less than two personal training sessions, and this one you keep.
Because everything unlocks instantly the moment you enroll, we don't offer change-of-mind refunds. This doesn't affect your rights under the Australian Consumer Law. Not sure yet? Book a free 20-minute consult and we'll talk it through first.
Because everything unlocks instantly the moment you enroll, we don't offer change-of-mind refunds. This doesn't affect your rights under the Australian Consumer Law. Not sure yet? Book a free 20-minute consult and we'll talk it through first.
One-time payment · No subscriptions · No hidden fees
Questions? Contact us at [email protected]
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