StretchLearn Course

Sleep Better. Wake Restored.

A science-backed system for deeper, consistent sleep — built around your biology, not generic tips.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Poor sleep undermines every health goal: cognition, metabolism, immunity, and mood all degrade with chronic short or fragmented sleep. This course unpacks the biology of sleep architecture, circadian rhythms, and the main drivers of sleep debt, then equips you with actionable protocols grounded in current sleep-science research. You will leave with a personalised sleep schedule, a pre-sleep wind-down routine, and a bedroom environment optimised for deep, restorative rest.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Explain the two-process model of sleep regulation and map your personal chronotype

Design a consistent sleep-wake schedule that aligns with your circadian biology

Build a 60-minute pre-sleep wind-down routine that reduces cortisol and raises melatonin

Optimise bedroom temperature, light, sound, and bedding for sleep architecture

Identify and modify the top behavioural and dietary factors that fragment sleep

Track sleep quality using a structured sleep diary and iterate your protocol weekly

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: The Biology of Sleep

Understand the two-process model, sleep architecture, and chronotypes so every later protocol decision rests on accurate science rather than folklore.

3 lessons

How Sleep Pressure and the Circadian Clock Work TogetherContent · 45 min

Preview Enabled

Sleep Architecture: Stages, Cycles, and What Each DoesContent · 45 min

LMS Access

Chronotype: Finding Your Biological Sleep WindowContent · 45 min

LMS Access

Module 2

Module 2: Building Your Sleep Schedule

Translate circadian biology into a fixed, practical sleep-wake schedule with strategic nap rules and a realistic plan for managing irregular days.

3 lessons

Setting Your Anchor Sleep WindowContent · 45 min

LMS Access

Strategic Napping: Rules, Timing, and the NASA ProtocolContent · 45 min

LMS Access

Managing Sleep Debt and RecoveryContent · 45 min

LMS Access

Module 3

Module 3: The Pre-Sleep Wind-Down Routine

Build a science-backed 60-minute evening protocol that systematically reduces cortisol, raises melatonin, and primes the brain for rapid sleep onset and deep SWS.

3 lessons

Light Management: The Most Powerful Circadian LeverContent · 45 min

LMS Access

Temperature, Relaxation, and the Wind-Down StackContent · 45 min

LMS Access

Evening Nutrition and Supplement ProtocolsContent · 45 min

LMS Access

Module 4

Module 4: Sleep Environment Design and Long-Term Tracking

Optimise bedroom acoustics, light, temperature, and bedding, then establish a weekly sleep-tracking habit that turns data into sustained improvement.

3 lessons

Designing Your Optimal Sleep EnvironmentContent · 45 min

LMS Access

Tracking Sleep: The Sleep Diary and Wearable BenchmarksContent · 45 min

LMS Access

Building Your Personalised Sleep Protocol and Sustaining ItContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

sleep sciencecircadian rhythmssleep hygienemelatoninchronotypesleep environmentsleep diarycortisol