Self improvement · Full roadmap · ~88 min read · 26 steps
😴Improve your sleep and physical well-being
Sleep better and move more using methods that actually have evidence
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Unit 1
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Course overview
Why sleep is not optional
Sleep is active maintenance, not downtime
The five jobs sleep does for you
Memory, immunity, mood, metabolism, heart
How a night of sleep is built
Sleep architecture, the stages
The 90-minute cycle and why mornings differ
Cycles repeat, and their mix changes
Unit 2
The two-process model
Sleep pressure plus circadian rhythm
Adenosine, the chemistry of sleep pressure
Sleep pressure has a molecule behind it
Caffeine and its half-life
Caffeine lingers longer than you think
Why alcohol wrecks sleep
A nightcap is a bad trade
Light is your clock's main signal
Light sets your circadian rhythm
Unit 3
Sleep hygiene that actually has evidence
The short list that works
How much sleep you actually need
A range, not a magic number
The sleep debt myth, and what is true
You cannot fully bank or repay sleep
Naps done right
Short and early, or not at all
Shift work and jet lag basics
When your clock fights your schedule
Unit 4
Insomnia and the basics of CBT-I
The first-line fix is not a pill
Why movement is the other half
Sleep and exercise feed each other
The activity guidelines, in plain numbers
150 moderate or 75 vigorous, plus 2 strength
NEAT and just moving more
The activity outside your workout
Sitting is its own problem
Prolonged sitting harms even active people
Unit 5
Recovery and rest days
You get fitter while you rest
Hydration, nutrition, and your energy
What you eat and drink fuels the rest
Stress, the body, and your nervous system
Chronic stress shows up physically
Common mistakes that quietly cost you
The errors almost everyone makes
Habits beat motivation
Build systems, not bursts of willpower
Unit 6
Where to go next
Where to go next