The Sleep Course
You're tired all the time
Wide awake at 3am, dragging all day. Fix your sleep for good, without pills, with a few changes you can start tonight.
About 2 hours, in 24 short sections. Do one a day or the lot in one go. Included in your membership.
By the end you'll have
- A two week sleep diary, with your own sleep efficiency worked out
- A fixed wake time and a personal sleep window, plus the rules for adjusting it
- A wind-down routine for the last hour of your day
- A written plan for what to do when you wake at 3am
- Caffeine and alcohol rules that work for you
- Your sleep apnoea risk checked, and a doctor booked if you need one
- A one page sleep plan you can keep for life
What's inside
Part 1: Where You Really Stand
Eleven days awake · How much do you need? · Start the logbook · The snoring question
Part 2: Reset Your Body Clock
Two men in a cave · Light is the dial · Your sleep efficiency number · Less bed, more sleep
Part 3: Make Bed Mean Sleep
Pavlov's bed · Get up, don't fight it · The white bear problem · The NASA nap
Part 4: The 3am Wake-Up
First sleep, second sleep · Everything is worse at 3am · The last hour · Write the 3am plan now
Part 5: What Goes In
Coffee's long shadow · The nightcap trap · Screens, honestly · Cool room, warm feet
Part 6: Keep It For Life
Night shifts and odd hours · Pills and potions · When bad nights come back · Your one page sleep plan
Built on 14 books, studies and guidelines. Every section has something to do, and things you can share with the other men in The Club Room.
$0 today. 7 days free, then $47 a month for every course and the men's community. Terms