Sleep

Lessons

1. 01

   Sleep Pressure

   See how the need for sleep builds through the day, why rest and coffee don't clear it, and when tiredness is a GP matter.

   9 steps
2. 02

   The Caffeine Shadow

   Work out how much of an afternoon coffee is still in you at bedtime, and choose the change that moves the most.

   11 steps·Builds on Sleep Pressure
3. 03

   The Morning Light Anchor

   See how daylight resets your body clock each morning, which way light at different times pushes it, and how to use that.

   10 steps·Builds on Sleep Pressure
4. 04

   When Pressure Meets the Clock

   See how sleep pressure and the body clock combine into the afternoon dip, the evening second wind and the window when sleep comes easily.

   9 steps·Builds on Sleep Pressure, The Morning Light Anchor
5. 05

   Larks, Owls and Social Jetlag

   Understand why body clocks run early or late, what weekend lie-ins cost on Monday, and how to plan around your own timing.

   10 steps·Builds on The Morning Light Anchor, When Pressure Meets the Clock
6. 06

   Screens at Bedtime

   See the three ways a screen costs sleep, why night mode fixes only one, and what to change about your last hour.

   8 steps·Builds on The Morning Light Anchor
7. 07

   The Temperature Drop

   See how heat leaves your body as you fall asleep, and set up your bed so it can.

   10 steps·Builds on The Morning Light Anchor
8. 08

   Sleep Architecture

   Read the night as cycles of light, deep and REM sleep, and see what an early alarm or a night awake actually costs.

   11 steps·Builds on Sleep Pressure
9. 09

   Alcohol and Sleep

   See what a nightcap does to each half of the night, why it stops working, and when to get help.

   8 steps·Builds on Sleep Architecture
10. 10

    Naps: Timing and Trade-offs

    Use a nap without paying for it tonight: when to take it, how long for, and what to wait for before you drive.

    8 steps·Builds on Sleep Pressure, When Pressure Meets the Clock
11. 11

    Sleep Debt

    See why short nights stack up even when the weekly average looks fine, and how to recover from a short week.

    9 steps·Builds on Naps: Timing and Trade-offs, Sleep Architecture
12. 12

    Lying Awake

    Understand why trying harder keeps you awake, how a bad patch turns into a habit, what helps tonight and when it's a GP matter.

    10 steps·Builds on Sleep Pressure, When Pressure Meets the Clock
13. 13

    Sleep on Shifts and Broken Nights

    Plan a night-shift worker's coffee, naps, light and drive home from the next sleep backwards, then share broken nights with a new baby safely.

    11 steps·Builds on The Caffeine Shadow, The Morning Light Anchor, When Pressure Meets the Clock, Naps: Timing and Trade-offs, Sleep Debt