Start here: how this course works
You will be able to: Know what you will do in the next three weeks, and how to get the most from it.
Most of us spend about a third of our lives asleep, yet very few people were ever taught how sleep works or how to improve it. This course fixes that in three weeks, at about 15 to 20 minutes a day, and without any gadgets.
You will not just read about sleep. You will measure your own, run one small experiment on yourself, and finish with a written sleep plan that fits your life.
How the three weeks fit together
| Week | Your job | Modules |
|---|---|---|
| 1. See your sleep | Keep the 7-day diary exactly as you sleep now. No changes yet. | 1-3 |
| 2. Change one thing | Pick one change and test it for 7 days, still keeping the diary. | 4-6 |
| 3. Solve and keep | Compare the two weeks and write your plan. | 7-8 |
Why only one change? Because if you change five things at once and sleep better, you will not know which one helped. One change, one week, one clear answer.
What you will find in each module
- Short articles (5-8 minutes each), each opening with a question to guess first. Guessing before you read helps the answer stick, even when your guess is wrong.
- Good to know boxes: surprising facts, each with its source.
- Try this tonight: small, numbered steps you can do the same day.
- What would you do? scenarios, drag-into-order steps and flashcards that come back after longer and longer gaps, which helps them stick.
- A quiz at the end of each module, with an explanation for every answer.
- A slide summary for a quick review on your phone.
Your sleep lab: things you will do, not just read
Every few minutes there is something to try:
- Last night, in 30 seconds: a tiny check-in at the bottom of every page. Tap how long you slept and how rested you feel, and watch your own chart grow.
- Predict first sliders: guess a number, then see the real one.
- Games and tools: an alertness reaction test, a caffeine timeline, a sleep-debt calculator, a body-clock quiz, sorting and "spot the myth" rounds, a story where your choices change the night, and a breathing pacer for bedtime.
- Tonight's mini-experiment: commit to one small change, check in the next morning, and see the result on your chart.
Each activity earns XP, which moves you up through levels from Drowsy Beginner to Sleep Master. Your XP, level, streak and badges show at the top of every page. They are saved in this browser only: no account, nothing sent.
Try one now:
Your first three steps (about 12 minutes)
- Take the self-check (4 minutes). It gives you a starting score. You will take it again at the end and see how far you have moved.
- Flick through the module in 10 slides (4 minutes) to see where we are going.
- Read Why a short night costs more than you think.
Then tonight, open the sleep diary before bed so you are ready to fill in Day 1 tomorrow morning.