Sleep, Decoded › Module 1

Module 1: Your sleep, right now

How much sleep you need, what a short night costs, and how to measure your own.

Week 1 14 units · about 84 minutes

By the end of this module you will be able to

• Say how much sleep adults are advised to get, and why time in bed is not the same as time asleep.
• Name four ways a short night shows up the next day, including on the road.
• Explain sleep debt, why you may not notice it, and why a weekend lie-in does not fully clear it.
• Work out your own lights-out window from your wake-up time.
• Start a 7-day sleep diary and read your first patterns from it.
• Test your own alertness, caffeine timing and body-clock type, and run a one-night experiment on yourself.

Units

1. Start here: how this course works Article 4 min
2. Where are you now? The starting self-check Self-check 4 min
3. Module 1 in 10 slides Slides 4 min
4. Why a short night costs more than you think Article 8 min
5. How much sleep do you need? Article 8 min
6. Lark, owl or in between? A quick body-clock check Self-check 3 min
7. Sleep debt: how it builds and how you pay it back Article 10 min
8. Case study: Dan's "fine" fortnight Case study 8 min
9. Try this tonight: set your anchor time Try this tonight 9 min
10. Your 7-day sleep diary Sleep diary 5 min
11. Sneak peek: build a night Try this tonight 4 min
12. Flashcards: lock in the key ideas Flashcards 5 min
13. Module 1 quiz Quiz 8 min
14. Wrap-up: your badge, your glossary, what comes next Article 4 min

Start the module