Why sleep matters
What good sleep does for your energy, focus, mood, memory and performance. And why one rough night isn't the end of the world.
Free 4 part email course
Sleep School
Four short lessons on how sleep really works.
I spent my PhD studying sleep and recovery in elite athletes. Sleep School is the short version. Four emails, one lesson in each, written in plain English.
- 4 short lessons by email
- The science of sleep, made simple
- One practical thing to try in every lesson
- Free. Unsubscribe any time
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The coursePart 1 Part 2 Part 3 Part 4
What you'll learn, part by part
Four short emails. One lesson in each, and one simple thing to try.
The 3 processes that control your sleep
Sleep drive, circadian rhythms and sleep automaticity. Once these click, most sleep advice makes sense.
Your body clock
How body temperature and melatonin change across the day, and whether you're an early bird, a night owl or in between.
Caffeine
How much is in your coffee, tea, cola, energy drink or pre-workout, and how to time it so it doesn't cost you sleep.
Why Sleep School
Know why the rules work
Most sleep advice is a list of rules. Sleep School explains why the rules work. When you understand your sleep drive and your body clock, you can make better choices on the nights that don't go to plan. Late training. Early flights. A busy week at work.
Part 1 shows why sleep sits at the base of your recovery, from focus and mood to performance. Part 2 covers the three processes that decide when you feel sleepy and when you wake up. Part 3 explains your body clock, and why some people do their best work early while others hit their stride at night. Part 4 is all about caffeine: what's in your cup, and when to stop.
Every lesson ends with one simple thing to try. It's a habits course, not medical advice or a diagnosis.
Want to know your sleep type now? Take the free sleep type quiz. Prefer to learn by doing? Join the 14 night sleep reset, or read Pre-sleep routine for athletes.