HippoCampusHealth & MedicineGuidedBeginner10 chapters
The science of sleep, and how to fix yours
I sleep badly and want to understand why: sleep stages, circadian rhythms, what caffeine, light and alcohol do, and the evidence behind habits that actually improve sleep.
What you'll learn
10 chapters
- 1
Why Sleep Matters
- Define sleep in simple biological terms.
- Describe why sleep is necessary for normal daily functioning.
- Identify common short-term effects of too little or poor-quality sleep.
- Recognize that sleep quality matters, not just hours in bed.
- 2
How a Night of Sleep Is Built: Sleep Stages and Sleep Cycles
- Name the main stages of sleep.
- Describe the difference between REM and non-REM sleep.
- Explain what a sleep cycle is.
- Recognize how sleep stages change across a typical night.
- 3
The Two Main Drivers of Sleep: Circadian Rhythm and Sleep Pressure
- Define circadian rhythm in simple terms.
- Define sleep pressure and relate it to time awake.
- Explain that sleep timing depends on both internal clock timing and sleep pressure.
- Identify why someone can feel tired at the wrong time or alert late at night.
- 4
What Sets the Clock: Light, Timing, and Daily Cues
- Explain why light is the strongest cue for the body clock.
- Describe how morning and evening light affect sleep timing differently.
- Identify other daily time cues that can support regular sleep timing.
- Understand why irregular schedules can confuse sleep timing.
- 5
What Caffeine Does to Sleep
- Describe how caffeine affects sleepiness and alertness.
- Explain why caffeine can reduce the feeling of sleep pressure.
- Recognize that timing and dose both matter.
- Identify common ways caffeine can worsen sleep even if it does not fully prevent sleep.
- 6
What Alcohol Does to Sleep
- Explain why alcohol can seem to help sleep at first.
- Describe how alcohol disrupts sleep later in the night.
- Recognize that falling asleep faster is not the same as sleeping well.
- Identify why alcohol is not a reliable sleep aid.
- 7
Other Common Sleep Disruptors in Daily Life
- Identify common lifestyle and environment factors that interfere with sleep.
- Describe how stress and arousal can block sleep even when tired.
- Recognize the roles of temperature, noise, naps, and late meals.
- Understand that many small factors can add up.
- 8
What Actually Helps: Evidence-Based Habits for Better Sleep
- List practical habits supported by evidence that often improve sleep.
- Prioritize regular wake time and consistent schedule as core tools.
- Explain how evening routines can lower arousal before bed.
- Separate useful habits from common but weak or misleading advice.
- 9
When Poor Sleep Becomes a Pattern: Insomnia and Other Common Sleep Problems
- Recognize the basic signs of insomnia.
- Distinguish trouble falling asleep from trouble staying asleep and early waking.
- Identify a few other common sleep problems that beginners should know exist.
- Understand that repeated poor sleep can become a learned pattern.
- 10
Building Your Own Sleep Improvement Plan and Knowing When to Get Help
- Create a simple plan to improve sleep using the most important evidence-based steps.
- Track sleep in a basic way to notice patterns.
- Set realistic expectations for how quickly sleep changes.
- Identify when professional help is appropriate.
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2Your course is written from this brief, chapter by chapter.
3Answer a few cards a day. Each review is scheduled for you.
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