Sleep - basic

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Master your skills step-by-step, habit-by-habit
6 sub-skills + 6 conversations + 6 daily habits
20 min. per week
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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:

Adjust your timing
​Understand the importance of your "internal clock" or circadian rhythm and begin making small adjustments that will prime you for a good night's sleep.
#Sleep #CircadianRhythm #SocialJetlag #EmilyManoogian 
Create a healthy sleep environment
​Create the ideal conditions in your bedroom to help you sleep soundly for a good 8 hours every night.
#Dr.MatthewWalker #Temperature #Sound #Humidity 
Breath Coherently
​Use a simple breathing protocol to help calm your nervous system and wind down for deeper rest.
#Dr.MatthewWalker #parasympatheticnervoussystem #4-6breathing #Dr.ArthurSpielman 
Get your morning sunlight
​Start building a morning routine that helps you regulate your circadian clock and primes you for a good night's sleep.
#MatthewWalker #cirdianrythm #remsleep
Dim the lights
​Establish a simple and effective routine that creates the optimal conditions needed for your brain and body to sleep soundly.
#Dr.MatthewWalker #remsleep #ArtificialLighting #Dr.JoshuaGooley #Dr.SatchidanandaPanda #LightExposure
Moderate caffeine and alcohol
​Understand the effects of both caffeine and alcohol so that you can moderate your consumption strategically.
#MatthewWalker #remsleep #NervousSystem #AlchoholIntake #CaffeineandSleep
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.