Soften Back to Sleep
A six part audio series for women 40+ to quiet anxious thoughts and gently fall back asleep.
you're awake. again. its 3:00am.
your staring at the ceiling. racing thoughts are loud.
perimenopause is in full effect. the night sweats. the brain fog. the rage.
it all affects your sleep.
YOU: a woman in your 40s, 50s, and beyond who wakes up between 3–5am with your mind already racing
YOU: navigating the anxiety that comes with aging parents, health fears, body changes, or feeling lost in this stage of life
YOU: tried meditation apps but they feel cold or generic
YOU: just want a warm, real voice to help you come back to yourself
Soften Back to Sleep is a guided audio experience for women in their 40s and 50s who wake up anxious and need something real to help fall back to sleep.
What's in Your Toolkit
5 guided audio tracks (+ BONUS track) you can use in the middle of the night
- Safe breath to find grounding
- Body scan to release physical tension
- Spiral interrupt for anxious thoughts
- Visualization to reconnect to who you're becoming
- Gentle morning reset for after a hard night
BONUS TRACK: Middle of the Night Affirmations
Soften Into Sleep: A Holistic Companion Guide for Women in Their 40s, 50s & Beyond.
a beautifully designed digital guide packed with everything you need to understand your body, build your sleep routine, and finally rest the way you deserve.
Inside you'll find:
- hormone education
- supplement guidance
- breathwork practices
- evening wind-down rituals
- reflection prompts
- and much more
It's yours, included, because the audio is just the beginning.
The Nighttime Reset Journal
Each of the fifteen prompts in your journal is paired directly to one of your guided meditation tracks. After you finish listening, open to the prompt for that track and respond. A few honest sentences is enough.
You can journal immediately after your meditation while you're still in that soft, open state or return to it the next morning with fresh eyes. Both work beautifully.
There's no pressure to use it every single time. But the more consistently you pair the journaling with your listening, the deeper the healing tends to go.
4am affirmation card
a printable card designed for the exact moment anxiety wakes you up. keep it on your nightstand, or save it to your camera roll so it's within reach in the dark.
when you wake up spiraling, this is what you reach for first. read the lines slowly, even whisper them if that's easier — let each one settle into your body, not just your mind. it also works as a gentle way to settle in before pressing play on your meditation.
why it works: your nervous system can't tell the difference between a real threat and an anxious thought at 4am. repetition rewires that response over time — the more you return to these words, the more your body learns to recognize them as safety instead of alarm.
BONUS GIFT!!
Soften Into Sleep Mini-Companion Guide: a beautifully designed digital guide packed with everything you need to understand your body, build your sleep routine, and finally rest the way you deserve. Inside you'll find hormone education, supplement guidance, breathwork practices, evening wind-down rituals, reflection prompts, and so much more. It's yours, included, because the audio is just the beginning.
What's Inside
Part One: Why Sleep Feels So Hard Right Now
A simple explanation of how hormones, cortisol, and the nervous system can impact sleep in your 40s, 50s, and beyond.
Part Two: Building Your Sleep Sanctuary
Gentle tips for creating a bedroom environment that supports rest, including light, temperature, sound, and scent.
Part Three: Supplements & Nourishment for Sleep
A clear, non-overwhelming look at sleep-supportive supplements, evening nourishment, and what to avoid before bed.
Part Four: Holistic Practices for Deeper Sleep
Breathwork, progressive muscle relaxation, EFT tapping, body scans, guided visualization, journaling prompts, affirmations, and meditation support.
Part Five: Your Sleep Routine & Building It to Stick
A sample evening wind-down, space to create your own ritual, and a 4-week sleep reset plan with a daily habit tracker.
BONUS Resources
A 7-day sleep log, notes pages, favorite resources, and a final letter of encouragement.
Course Curriculum
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StartTrack 1 — You’re Safe Right Now (10:40) (10:40)
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StartTrack 2 — Come Back to Your Body (29:14) (29:14)
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StartTrack 3 — The Spiral Interrupt (24:23) (24:23)
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StartTrack 4 — Your Safe Haven Guided Visualization (27:14) (27:14)
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StartTrack 5 — Gentle Start to Your Day (19:57) (19:57)
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StartBONUS TRACK: Middle of the Night Affirmations (22:20) (22:20)
Your Instructor
Hi, I'm Alison Seponara, MS, LPC! licensed therapist, integrative anxiety practitioner, and the woman behind The Anxiety Healer, a mental wellness community of over 650,000 women.
Long before the credentials, I was a girl who never quite felt calm in her own body. I grew up with generalized anxiety, social anxiety, and panic attacks. For a long time I believed something was simply wrong with me. That lived experience became the foundation of everything I do.
Today, I specialize in supporting women navigating anxiety around the change that comes with life transitions we experience in our 40s, 50s, and beyond — including peri/menopause, divorce, singlehood, dating, grief & loss, identity shifts, changing relationships, and the particular kind of anxiety that shows up when life asks you to become someone new. I know this terrain because I live in it too!
You are not broken, sweet friend. Your body is not betraying you. You are a woman in the middle of something profound — and you don't have to move through the nights alone.
xo, Ali