Sleep Academy
Everything we have learned about sleep, in the order it makes sense to learn it. Start at the beginning or take what you need.
We are not scientists. We are two people who got tired of sleeping badly, read a great deal about why, and changed how we live at night.
This is what we learned, in the order it makes sense to learn it. Start at the beginning if you want the whole picture, or take the one that matches the problem you have.
If you only read one thing
Get daylight in your eyes within an hour of waking, and keep your wake time roughly the same every day — weekends included. Those two habits outperform anything you can buy, including everything we sell.
01Circadian RhythmThe foundation. How light sets the clock in your body, why weekends undo it, and the two habits that matter more than anything you can buy.Read
02Blue LightThe most repeated sleep advice on the internet, and the part everyone leaves out. Including why your ceiling light is probably worse than your phone.Read
03Sleep & PerformanceWhat actually degrades when you are tired. It is not speed — it is judgement, and you will not notice it happening.Read
04Sleep MythsNine beliefs almost everyone holds, examined honestly, each with a book, an expert or a study to take you further.Read
05Sleep CalculatorFind a sensible bedtime, see the night drawn out as an arc, and learn what happens when you cut it short.Try it
Where this comes from
Book
Why We Sleep
Matthew Walker — the popular starting point, and worth reading alongside its critics
Book
Life Time
Russell Foster, University of Oxford — the most careful book on circadian science
Book
The Circadian Code
Satchin Panda, Salk Institute — on timing, light and meals
Podcast
Huberman Lab
Andrew Huberman, Stanford — detailed sleep toolkitsPodcast
The Matt Walker Podcast
Short episodes, one sleep topic at a time
Reference
Sleep Foundation
Plain-language summaries of the research