Sleep
Complete Better Sleep Course
Our most complete sleep course: a two-week sleep diary, a sleep efficiency calculator, a bedroom checklist and a 10-minute guided wind-down.
$29.99Buy
Sleep courses that start with understanding your nights
Find out what is really happening at night, then build the routines and bedroom habits that help, with a clear guide to when sleep needs a doctor.
- 2 courses
- Tools in every course
- Certificate included
The CDC recommends that adults aged 18 to 60 get 7 or more hours of sleep a night, adults aged 61 to 64 get 7 to 9 hours, and adults 65 and older get 7 to 8 hours. Most people have the odd bad night, and short spells of poor sleep often settle once a stressful period passes. When problems go on for weeks, everyday habits are a sensible place to start: regular bed and wake times, a dark, quiet and cool bedroom, less caffeine and alcohol later in the day, and time away from screens before bed.
A sleep diary is usually the first step, because it shows patterns that are easy to miss and gives your doctor something concrete to look at. For long-lasting insomnia, doctors may talk about cognitive behavioral therapy for insomnia (CBT-I), a structured approach delivered by trained clinicians. Our courses explain the habits and ideas behind it, but they are not a treatment.
Menopause can make sleep harder through night sweats, waking to use the bathroom and a racing mind, so one course focuses on that stage of life. Everything you record saves to your account, ready to download before an appointment.
All sleep courses
Sleep
Sleep and Menopause
Night sweats, waking and a racing mind: a night symptom diary, a bedroom cooling checklist and a calm back-to-sleep audio.
$19.99Buy
Choosing a sleep course
- The Complete Better Sleep Course takes you through two weeks of tracking, a sleep efficiency calculation, a wind-down routine and a bedroom check, with a guided 10-minute wind-down audio.
- Sleep and Menopause looks at night sweats, waking to urinate and a racing mind in perimenopause and menopause, and helps you prepare for a conversation with your doctor.
New parents will find practical help with broken nights in Sleep for New Parents.
What the sleep tools do
- Two-week sleep diary: bedtime, wake time, night waking, naps, caffeine and alcohol, all in one place.
- Sleep efficiency calculator: works out what share of your time in bed you actually spend asleep.
- Wind-down routine planner: builds a 30 to 60 minute routine to start at the same time each evening.
- Bedroom checklist: light, noise, temperature, bedding and devices, checked one by one.
- Night symptom diary and doctor's visit checker: note what wakes you and see which signs are worth taking to your doctor.
When to see a doctor about sleep
Talk to your primary care provider if:
- poor sleep has gone on for months and changing your habits has not helped
- tiredness is affecting your daily life, work or relationships
- someone has noticed you snore loudly, stop breathing or gasp in your sleep
- you have an urge to move your legs at night, or fall asleep without warning during the day
If you feel drowsy while driving, pull over somewhere safe and rest. If worry or low mood is keeping you awake and suicidal thoughts appear, the 988 Lifeline answers calls and texts all night.
Sleep courses: your questions
How many hours of sleep do adults need?
The CDC recommends 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64 and 7 to 8 hours for those 65 and older. Feeling refreshed and alert during the day is a useful sign too.
Can a sleep course help with insomnia?
The course explains common sleep habits and the ideas behind CBT for insomnia, but it is not a treatment. If poor sleep has lasted for months, talk to your doctor about CBT-I and other options.
Should I take melatonin or sleeping pills?
The courses do not recommend any medicine or supplement, including melatonin. Ask your doctor or pharmacist before taking anything to help you sleep, especially if you take other medicines.
What is sleep efficiency?
It is the percentage of your time in bed that you spend asleep. For example, 6 hours asleep out of 8 hours in bed is 75%. The calculator works it out from your diary.
I work night shifts. Will the course still work for me?
Yes. The lessons cover anchoring your sleep around changing shifts, using light and darkness, and planning naps, alongside the same diary and wind-down tools.
Official sources
Start your sleep diary tonight
Open the Complete Better Sleep Course and fill in your first diary entry tomorrow morning.