Sleep - advanced

Empty space, drag to resize
Master your skills step-by-step, habit-by-habit
6 sub-skills + 6 conversations + 6 daily habits
20 min. per week
Empty space, drag to resize
The secret to living a longer, healthier life may be as simple as sleeping more. Your body gets one chance to recover and regenerate overnight. Unfortunately, a lack of good sleep is extremely common. So common that the World Health Organization has declared it a global health epidemic.

Matthew Walker, the director of UC Berkeley’s Center for Human Sleep Science, has investigated in-depth how neglecting sleep undercuts our creativity, problem-solving, decision-making, learning, memory, heart health, brain health, emotional well-being, immune system, and even our life spans. In his words, “the decimation of sleep throughout industrialized nations is having a catastrophic impact.”

Look, we know getting the sleep you deserve isn’t as simple as taking a pill and saying goodnight. Bedtime can be challenging, even if you're ready to fall asleep. But there is good news; there are science-backed protocols for getting good sleep, and the best practices aren't all as ambitious as 'make sure you get your eight hours of sleep.' Habit by habit, step by step, we'll help you build a protocol that gives you the sleep that you and your body deserve.

Build new skills the smart way

Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery:

Make a bedtime routine
Understand the importance of a bedtime ritual, and design a simple routine that will be effective for you.
#ClassicalConditioning #ConditionedInsomnia #JamesClear #HabitChange
Do a body scan
Learn about body scan meditation, and design a simple routine that will help you to make it a part of your daily practice.
#Relaxation #Mind-BodyConnection #Dr.DanSiegel
Keep an evening journal
Explore the benefits of a regular journalling practice for better rest and deeper insight.
#MatthewWalker #remsleep #CBT #CircadianRhythm 
Start a gratitude practice
Experience the benefits of an evidence-based gratitude practice.
#GratitudePractice #AndrewHuberman #Anxiety 
Breath calmly
Use a simple breathing protocol to help calm your nervous system and wind down for deeper rest.
#4-7-9breathing #NavySeals #Anxiety #Calm #Dr.ArthurSpielman
Get your exercise
Understand the importance of a getting in some daily exercise, and design a simple routine that will help you to do so.
#30-minutes #Dr.CharleneGamaldo #ModerateAerobicExercise #5-minuteDailyWeek # #AmericanMedicalAssociation 
Each program follows a simple and effective evidence-based approach to skills mastery:

Assess yourself

Reflect on where you currently stand and discover the practical components necessary for mastery of this skill. 

Learn sub-skills

The skill is broken down into 6 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 12 weeks. 

Talk about it

Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.

Build micro-habits

Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.

Ready to go?

Start your skills development program now by clicking the button below.