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Sleep · free course

Sleep

Sleep is the single highest-leverage thing you do for your brain and body — and the one most people quietly shortchange. This track covers what sleep actually does, how much you really need, the levers that move it (light, caffeine, temperature), what supplements earn their place, and how to build a protocol that sticks.

11 lessons · about 65 minutes

  1. 01Why sleep is the master leverSleep isn't downtime — it's active, non-negotiable maintenance.5 min
  2. 02Sleep architecture: stages & cyclesLight, deep, and REM sleep each do a different job — in ~90-minute cycles.6 min
  3. 03How much sleep do you actually need?The real target, the short-sleeper myth, and how sleep debt works.5 min
  4. 04Your circadian rhythmThe internal ~24-hour clock that decides when you can sleep well.6 min
  5. 05Light: your most powerful sleep toolGet bright light early, dim light late — and watch your sleep shift.6 min
  6. 06Caffeine, alcohol & sleepTwo everyday substances that quietly wreck sleep quality.6 min
  7. 07Temperature & sleep hygieneA cool, dark, quiet room and a bed your brain reads as 'sleep'.5 min
  8. 08Sleep supplements: what actually worksMelatonin, magnesium, glycine, theanine — signal vs. hype.7 min
  9. 09Sleep & longevityHow nightly sleep quietly protects your brain, metabolism, and heart.6 min
  10. 10Build your sleep protocolTurn everything here into a routine that runs on autopilot.6 min
  11. 11Your sleep setup: what the gear can and can't doMattresses, pillows, blankets and masks — where the evidence is real and where it's marketing.7 min