Sleep, Decoded › Module 2

Module 2: Your two sleep switches

The body clock, sleep pressure, and how light and caffeine push on both.

Week 1 11 units · about 57 minutes

By the end of this module you will be able to

• Explain the body clock and sleep pressure, and how the two work together to make you sleepy at night and alert by day.
• Say how morning light and evening light move the body clock, and use light as a daily reset.
• Explain how caffeine works on sleep pressure and why the NHS advises a 6-hour gap before bed.
• Work out a personal caffeine cut-off time from your bedtime.
• Place yourself on the morning-evening range again and turn it into a timing plan.
• Spot clock-related patterns, such as a weekend shift, in your own diary.

Units

1. Module 2 in 10 slides Slides 4 min
2. Two switches: the clock and the pressure Article 7 min
3. Light: the daily reset button Article 7 min
4. Caffeine: blocking the pressure signal Article 6 min
5. Your caffeine cut-off calculator Try this tonight 3 min
6. Larks and owls: your chronotype Article 6 min
7. Try this tonight (and tomorrow morning): light and your caffeine cut-off Try this tonight 5 min
8. Diary check-in: look for your body clock Sleep diary 3 min
9. Flashcards: lock in the key ideas Flashcards 5 min
10. Module 2 quiz Quiz 8 min
11. Wrap-up: your badge, your glossary, what comes next Article 3 min

Start the module