Rested & Ready: Evidence-Based Everyday Habits

What's inside

1. Level 1: What Sleep Does and How Its Stages CycleFree
   We'll look at what your brain and body get done while you sleep, and how light sleep, deep sleep and REM sleep repeat in cycles through the night.
2. Level 2: How Much Sleep You Really NeedFree
   You'll find out what the NHS and sleep research bodies say about how much sleep adults need, how solid that evidence is, and how to tell whether you're getting enough.
3. Level 3: Your Body Clock and the Power of Light
   We'll explore your circadian rhythm, and how morning light and evening light push your body clock earlier or later.
4. Level 4: Sleep Pressure and How Caffeine Masks It
   You'll learn how sleep pressure builds the longer you're awake, how caffeine hides that tiredness, and why your afternoon coffee can still be working at bedtime.
5. Level 5: Alcohol and Sleep: The Nightcap Myth
   We'll unpack why alcohol can help you drop off but tends to break up and lighten your sleep later in the night, and how strong that evidence is.
6. Level 6: Building a Wind-Down Routine
   You'll design a short, calming pre-bed routine that tells your body sleep is coming, and learn which parts of common advice are well supported and which are mostly habit.
7. Level 7: Setting Up a Sleep-Friendly Bedroom
   We'll look at how darkness, noise, temperature and comfort in your bedroom affect sleep, and make one practical change.
8. Level 8: Napping Well
   You'll learn when a nap helps and when it gets in the way, and how timing and length change the way you feel when you wake.
9. Level 9: Shift Work and Jet Lag
   We'll apply what you know about light, sleep pressure and the body clock to shift work and time-zone travel, and be honest about how limited some of the evidence is.
10. Level 10: Insomnia, CBT-I and When to See Your GP
    You'll learn to recognise insomnia, why cognitive behavioural therapy for insomnia (CBT-I) is the first treatment to discuss with a doctor, and which symptoms mean it's time to see your GP.
11. Level 11: Daytime Movement and Daylight
    We'll look at how regular physical activity and time outdoors during the day support better sleep and steadier energy, and where the evidence is strong or mixed.
12. Level 12: Food Timing and Your Energy
    You'll explore what the evidence says about meal timing, late heavy meals and energy dips, and learn to spot where food-timing claims run ahead of the science.
13. Level 13: Stress, Breathing and Recovery
    We'll look at how stress keeps your body on alert, and how slow breathing and planned recovery breaks can help you switch off, with an honest look at how strong that evidence is.
14. Level 14: Screens and Sleep: Light, Content and Time
    You'll separate what screens actually do to sleep, through light, stimulating content and lost time, from overblown claims, and set a screen boundary you can keep.
15. Level 15: Building Habits With Cues and Small Steps
    We'll use the science of habit formation, including cues, tiny starting steps and repetition, to turn one sleep or energy change into something you do without thinking.
16. Level 16: Tracking Progress Without Obsession
    You'll learn to track your habits and sleep in a light, useful way, and spot when worrying about sleep starts to make sleep worse.
17. Level 17: Wearables and Sleep Scores: What They Can Tell You
    We'll look at what consumer sleep trackers measure reasonably well, where their stage estimates and scores fall short, and how to use them as a rough guide rather than a verdict.
18. Level 18: Final Challenge: Your Rested & Ready Plan Exam
    You'll bring the whole course together, from sleep science and the body clock to daytime habits, tracking and knowing when to see a GP, and build a personal evidence-based plan.

Access

The first 2 levels are free with a free account. Every level, the podcast edition and the AI tutor come with All Access at £4.99/month or any Creator plan — see pricing.

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