Sleep Optimisation & Circadian Alignment

A practical programme for shift workers, travellers and anyone whose sleep has quietly degraded.

Level

Foundation

Format

Online

Length

4 weeks · 8 modules

What you'll be able to do

• Stabilise sleep and wake timing
• Design a wind-down that fits your life
• Manage light, caffeine and naps deliberately

Module outline

1. 1Sleep architectureStages, cycles and why they matter.
2. 2Light and timingAnchoring the circadian clock.
3. 3Wind-down designThe last ninety minutes.
4. 4Caffeine and alcoholDose and timing effects.
5. 5Shift and travelProtocols for disrupted schedules.
6. 6Insomnia basicsCBT-I informed techniques.