21-Day Program to Better Sleep:

Materials & Resources



We’re thrilled that you’ve chosen to invest in your well-being by joining Elektra ’s 21-day program to better sleep. In the next three weeks, you’ll gain practical tools and actionable tips to help you get the restful & restorative sleep you deserve (and need!)

Program Values & Expectations:

Elektra programs foster safe spaces for women to share what’s really going on without fear of judgment. 


  1. Confidentiality – All conversations in this group are strictly confidential. 

  2. Openness – There is no question, thought, or feedback that hasn’t been asked already (and one of your peers likely has the same question!). 

  3. Growth – By joining our community, you commit to an open mind to new approaches and mindset.

  4. Generosity – Be generous with your time and story, and we will collectively benefit.

  5. Respect - Please be respectful of others' bravery in sharing their stories.

Program schedule:

All live workshops will be held on Thursday evenings from 6:30 - 7:30 PM ET.
- July 9th
- July 16th
- July 23rd

We ask that you:​

  • Join each workshop on time

  • Turn your camera ON

  • Come ready to actively participate


We’ve found that these simple steps help foster engaging & meaningful discussion with your fellow participants & Elektra’s expert. We can’t wait to meet you!

Meet Your Expert:

Jacqueline Giannelli


Jacqueline Giannelli is a board-certified family nurse practitioner specializing in women’s health, including the menopausal transition, sexual health, urology, and gynecologic issues. She is an active member of the Society of Urologic Nurses and Associates and Assistant Medical Director at Maze Health. Jacqueline has two kids. She lives in Connecticut but is a New Yorker at heart.


Links & Passwords:


Elektra Team Contact:


Email us:

Text us: 646.760.6669


Workbook PDF:

Click on the image below to view and download your personal Welcome Packet & Workbook, which includes:

  • Important information about the program

  • 3-week Sleep Tracker

  • Action Planning Guide

  • and more....


You’ll want to print your workbook and fill it in with a pen (yes, it’s low-tech but is actually proven to help with habit-formation!).


Workshop Slides:


Audio Recordings:


​Listen to short recordings created by our medical experts on the top science you need to know to get a good night's sleep. 

Sleep & Supplements 101 

  • Listen to the Audio Guide 

Supplements & SleepElektra Health
00:00 / 07:12

HRT & Supplements 101 

  • Listen to the Audio Guide 

HRT 101Elektra Health
00:00 / 11:30

 Resources & Readings:

Watch this space - we'll post new resources here throughout the 21-day program!

Day 19

Menopause is a transition, not an ending, so finish out the journey strong! For a little stay-positive inspo, check out the link below. Keep tracking your sleep and meeting your goals. You’ve got this!

😴 ➡️ 😁

Day 14

Not that you needed another reason to love orgasms, but it turns out they lower cortisol (the stress hormone) and release prolactin (which relaxes you). Result: pleasure PLUS deeper sleep. That’s what we call a seriously good night! 🎆 Click the link below for the deets!

Day 11

Today we’re broadening the focus to menopause symptoms in general. Medical experts say hormone replacement therapy (HRT) is safe and effective in most women with menopause symptoms. Our short audio guide 🎧 explains more about the benefits and risks. Click the link below—and don’t miss the summary handout that goes with it.

HRT 101Elektra Health
00:00 / 11:30

Day 9

Cucumber gimlet 🥒, watermelon margarita 🍉, pineapple cobbler 🍍. What do they have in common? 

1. Deliciousness! 2. They’re all alcohol-free, so they won’t disrupt your sleep. Recipes in the link!

Day 5

Did you know that the key to making self-affirmations truly work is to address yourself by your own name? 💬

Click the link below to find out the fascinating facts on how to use self-talk to navigate your menopause transition with positivity.👍

Day 4

Taking magnesium can reduce insomnia symptoms 🐑🐑🐑 by almost 15% according to a recent  study. Find out more (plus Elektra’s recs for which brand to choose) in our supplements-for-sleep audio guide (it’s like a mini-podcast) and don’t miss the summary handout!

Supplements & SleepElektra Health
00:00 / 07:12

Day 2

Is your bedroom at the perfect sleeping temperature? 🌡

Click the link below to find out & learn 6 other simple changes to set yourself up for deep, refreshing sleep.😴  Have a great weekend and keep an eye out for our supplement audio guide on Sunday!

Day 1

Get started with your tracking tonight!

Research shows you’re 42% more likely to achieve goals if you write them down regularly. ✍🏽


First step in Elektra’s 21-Day Program? Complete your sleep tracker in your Elektra workbook (click below). Next session, we’ll discuss discoveries & do a deeper dive in breakout groups. Better sleep IS achievable.

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© 2020, Elektra Health