I've tried 'sleep hygiene' before and it didn't work.

Most sleep-hygiene advice is too vague ('relax before bed'). This course gives you specific, timed actions: dim lights at 9 PM, phone out of room at 9:30, in bed at 10, book for 15 minutes. Specificity is what makes it stick.

What about people who work night shifts?

The principles apply to any schedule. Your 'bedtime' is whenever you sleep — keep it consistent, darken the room with blackout curtains, and apply the same pre-sleep routine. The clock shifts, the rules don't.

Is 18 °C really the right temperature?

Research shows 16–19 °C is the optimal range for most adults. If 18 °C feels too cold, start at 19 °C and adjust. The key is cooler-than-daytime, not freezing.

Should I track my sleep with a wearable?

Optional. Wearables can show trends, but obsessing over sleep scores (called 'orthosomnia') can actually increase sleep anxiety. Use them for data, not for stress.

Everyday Life

Sleep Better Tonight Without Supplements

Fix your sleep with environment and timing, not pills

50 min11 photographed stepsBeginner

No melatonin, no supplements, no gadgets. This course fixes your sleep by addressing the actual causes of poor sleep: inconsistent bedtime, bright screens before bed, a warm room, caffeine after 2 PM, and not knowing what to do when you lie awake staring at the ceiling. Every technique is backed by sleep-science basics and costs nothing to implement. You will build a sleep environment and a pre-bed routine that makes falling asleep the default, not the struggle.

What you'll learn

Why a consistent bedtime resets your circadian rhythm within 5–7 days
The science behind the 18 °C room temperature sweet spot for sleep onset
A 'can't sleep' protocol: get up, boring book, return — and why it works
How caffeine's 6-hour half-life makes a 3 PM coffee a 9 PM stimulant

Inside this course

Set your sleep scheduleThe same bedtime and wake time, every day.
Optimise the bedroomDark, cool, and screen-free.
Caffeine and daytime habitsWhat you do at 2 PM affects midnight.
When you can't sleepA plan for lying awake at 2 AM.
Building the habitTwo weeks to better sleep.

Full step-by-step lessons with photos unlock with a subscription.

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First steps from Set your sleep schedule

See how every step looks — photo, checklist, and pro tips included.

01Pick a bedtime you can hold seven days a week

Count backward 8 hours from your required wake time. If you must wake at 6:30 AM, your bedtime is 10:30 PM. This does not mean you must be asleep by 10:30 — it means you are in bed, lights off, at 10:30. Most people fall asleep within 10–20 minutes, which gives you 7.5–8 hours of actual sleep. That is the range where most adults function best.

The most important rule: this bedtime applies every single night, including weekends. Staying up until 1 AM on Friday and Saturday and then trying to sleep at 10:30 on Sunday gives you social jet lag — your body clock shifts by 2–3 hours over the weekend and takes until Wednesday to recover. You feel tired all week because your weekend erased your weekday consistency.

Pro tip. Set a 'bedtime alarm' on your phone 30 minutes before your target bedtime. When it rings, start your wind-down routine.

02What to do if you are not sleepy at bedtime

For the first 3–5 nights of a new bedtime, you may not feel tired at 10:30. Go to bed anyway. Lie there with the lights off. Do not check the clock — turn it away from you. Your body is recalibrating its melatonin release schedule, which takes about a week. Forcing yourself into bed at the right time, even without immediate sleep, is what shifts the rhythm.

If after 20 minutes you are still wide awake and restless, get up. Go to a different room, sit in dim light, and read a boring book (an instruction manual, a dense history book — nothing gripping). When you feel drowsy, return to bed. This is called stimulus control: your bed should be associated with sleep, not with lying awake frustrated. Within a week, your brain will start producing melatonin at 10:15 PM because it expects sleep at 10:30.

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