Excellence HealthAT THE SUMMIT, YOU WILL BE ABLE TO
EXCELLENCE HEALTH
Sleep Better, Have More Energy
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Sleep that restores you, movement that energizes you, and days that don't run on empty.
3h 18m6 constellations
01Know how much sleep you need, and measure what you get
02Build a routine that makes sleep easier
03Handle nights when you can't sleep
04Use movement, naps and breaks for steady energy
Every lesson of Sleep Better, Have More Energy
18 lessons in 6 levels, about 3 hours. Level 1 is free.
Level 1Why Sleep Is a Performance ToolFree · 3 lessons
- How much sleep you really needKnow the recommended sleep for your age and why short sleep hides its own cost.10 min
- Your sleep in numbersTurn a sleep diary into useful numbers: time asleep, time in bed and sleep efficiency.10 min
- Checkpoint: sleep mythsDrop the sleep beliefs that make sleep worse and keep the ones the evidence supports.11 min
Level 2Build a Sleep RoutineMembership · 3 lessons
- Anchor your day with a wake timeBuild a sleep routine around a fixed wake time, morning light and a wind-down.11 min
- Caffeine, alcohol and your nightTime caffeine and alcohol so they don't cost you sleep.11 min
- Checkpoint: the bedroom and the screenSet up a bedroom and an evening that make sleep easier, especially around screens.13 min
Level 3When You Can't SleepMembership · 3 lessons
- What insomnia treatment teachesUnderstand the principles behind CBT-I, the first-line treatment for chronic insomnia.11 min
- Empty your head before bedUse a short bedtime to-do list to quiet the mind before sleep.10 min
- Checkpoint: when to see a doctorRecognize the signs that sleep problems need professional help, and prepare for the appointment.13 min
Level 4Move for EnergyMembership · 3 lessons
- How much movement is enoughKnow the WHO activity guidelines and measure your own week against them.11 min
- How many steps?Understand what the evidence says about daily steps and set a realistic walking target.10 min
- Checkpoint: movement and moodUse what the evidence says about exercise and mood, without overpromising.11 min
Level 5Energy During the DayMembership · 3 lessons
- The nap that worksUse short, well-timed naps to restore alertness without wrecking the night.10 min
- Five minutes of breathingPractice cyclic sighing, a breathing exercise tested against meditation in a randomized study.10 min
- Checkpoint: break up the sittingBuild short movement breaks into long sitting days.10 min
Level 6Your Energy SystemMembership · 3 lessons
- Your energy auditTrack your energy through the day for a week and find the patterns you can use.10 min
- A week that restores youPlan a week with enough sleep, movement and recovery, and check your sleep debt.11 min
- Capstone: your energy systemWrite a personal sleep and energy plan you can keep through busy weeks.15 min
AFTER THE CORE