Backed by Sleep Science
Every lesson is built on well-established sleep science — circadian rhythm, sleep pressure, and sleep architecture — explained in plain English, with no "just go to bed earlier" advice.
Learn by Doing
Each lesson has a free interactive tool built right in — your sleep diagnosis, your wind-down routine, your environment checklist — using your real habits, not examples.
Keep What You Build
Download free trackers and checklists for every lesson, so the sleep system you build during the course keeps working for you long after week two.
By the end of this course, you'll have a working sleep system — not just more tips:
- A clear, honest picture of why you've been sleeping badly — not generic sleep tips that may not even apply to you.
- A working understanding of your sleep cycles and architecture, and what "good sleep" actually looks like for your body.
- A wind-down routine built around your evenings — one you'll actually follow, not abandon after two nights.
- A sleep environment fixed for the issues that matter most, whatever your room, budget, or living situation.
- A clear-eyed view of how caffeine, screens, alcohol, and stress are working against your sleep, and a plan for each one.
- A repeatable sleep review you can run weekly to track progress and troubleshoot bad nights.
Built on the Science of Sleep — Not Just Tips
- Circadian rhythm — your internal 24-hour clock that decides when you feel alert and when you feel sleepy. Lesson 2 shows you how to work with it instead of fighting it.
- Sleep pressure (the two-process model) — the longer you're awake, the stronger your drive to sleep becomes. Lessons 3 and 5 show how your daily habits quietly build up or drain this pressure.
- Sleep architecture — your night moves through repeating ~90-minute cycles of light, deep, and REM sleep. Lesson 2 explains why timing your sleep matters as much as the number of hours.
- Sleep hygiene & stimulus control — core principles from cognitive behavioral therapy for insomnia (CBT-I), the most evidence-backed non-drug approach to better sleep. Lessons 3, 4, and 5 turn these into a routine you'll actually follow.
Sleep Better is built for you if...
- You fall asleep fine but wake up tired — or you lie awake for ages before drifting off.
- You've tried the generic advice ("no screens before bed!") and nothing actually stuck.
- You're not sure if your sleep problem is your schedule, your environment, your habits, or something else entirely.
- You want a system to follow, not another article telling you to "just sleep more."
- You're willing to spend two weeks testing small changes and tracking what actually works for you.
- You learn best by doing — not by reading sleep science you'll never apply.
The 6 Lessons
01
Why You Sleep Badly (It's Probably Not What You Think)
Most sleep advice assumes it already knows what's wrong with your sleep. This lesson helps you diagnose your actual problem before you try to fix anything.
~7 min read
🦁 Chronotype Quick-Check
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02
Your Sleep Architecture — What Actually Happens When You Sleep
Understand sleep cycles, sleep stages, and what "good sleep" really means — so every lesson after this one makes a lot more sense.
~8 min read
🌙 Sleep Cycle Calculator
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03
Build Your Wind-Down Routine
Design a wind-down routine that actually gets you to sleep faster — built around your evenings, not someone else's.
~7 min read
🧩 Wind-Down Routine Builder
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04
Fix Your Sleep Environment
Audit your bedroom for light, noise, temperature, and comfort, then fix the highest-impact issues first — most of them cost nothing.
~7 min read
🛏️ Sleep Environment Checklist
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05
The Enemies of Sleep: Caffeine, Screens, Alcohol & Stress
See exactly how caffeine, screens, alcohol, and stress are working against your sleep — and which one to deal with first.
~8 min read
☕ Caffeine Cutoff Calculator
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06
Your Sleep Review — Tracking, Troubleshooting & Maintaining Progress
A repeatable weekly review that keeps your sleep system on track, helps you troubleshoot bad nights, and keeps progress going after week two.
~7 min read
📊 Sleep Review Tracker
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Start Lesson 1 →
Free forever. No sign-up, no email, no credit card.
Frequently Asked Questions
Is the Sleep Better course really free?
Yes. All 6 lessons, every interactive tool, and every downloadable tracker in Sleep Better are completely free, with no sign-up, account, or email address required.
Do I need to change everything about my sleep at once?
No. Sleep Better is built around small, specific changes you make one at a time over two weeks — starting with whatever is having the biggest impact on your sleep right now.
How long does the Sleep Better course take to finish?
Each lesson takes about 7 to 8 minutes to read — around 44 minutes for all 6. Most people read through the lessons over the first few days of the two-week reset, then return to the tools and trackers as they go.
What will I have by the end of the course?
A clear picture of why you've been sleeping badly, an understanding of your sleep cycles, a wind-down routine you'll actually follow, a sleep environment fixed for the issues that matter most, a plan for the habits working against your sleep, and a repeatable review to keep it all on track.
Is this course actually science-backed?
Yes. Every lesson is built around well-established sleep science — your circadian rhythm, sleep pressure (the two-process model of sleep regulation), sleep architecture, and the sleep hygiene and stimulus control principles behind cognitive behavioral therapy for insomnia (CBT-I), the most evidence-backed non-drug treatment for poor sleep.