Wellness

Sleep Optimisation

Sleep Better. Wake Restored.

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Poor sleep undermines every health goal: cognition, metabolism, immunity, and mood all degrade with chronic short or fragmented sleep. This course unpacks the biology of sleep architecture, circadian rhythms, and the main drivers of sleep debt, then equips you with actionable protocols grounded in current sleep-science research. You will leave with a personalised sleep schedule, a pre-sleep wind-down routine, and a bedroom environment optimised for deep, restorative rest.

Curriculum

Module 1: The Biology of Sleep3 lessons

How Sleep Pressure and the Circadian Clock Work TogetherPreview45m
Sleep Architecture: Stages, Cycles, and What Each Does🔒45m
Chronotype: Finding Your Biological Sleep Window🔒45m

Module 2: Building Your Sleep Schedule3 lessons

Setting Your Anchor Sleep Window🔒45m
Strategic Napping: Rules, Timing, and the NASA Protocol🔒45m
Managing Sleep Debt and Recovery🔒45m

Module 3: The Pre-Sleep Wind-Down Routine3 lessons

Light Management: The Most Powerful Circadian Lever🔒45m
Temperature, Relaxation, and the Wind-Down Stack🔒45m
Evening Nutrition and Supplement Protocols🔒45m

Module 4: Sleep Environment Design and Long-Term Tracking3 lessons

Designing Your Optimal Sleep Environment🔒45m
Tracking Sleep: The Sleep Diary and Wearable Benchmarks🔒45m
Building Your Personalised Sleep Protocol and Sustaining It🔒45m