StretchLearn Course

Stop guessing at sleep and learn how it actually works

Understand the science behind sleep, then use clinical CBT-I tools to fix insomnia, jet lag, and groggy mornings on purpose

Preview Curriculum Back to Catalog

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Most sleep advice is a pile of disconnected tips that ignores why you sleep badly in the first place. This course teaches the actual machinery of sleep, the two-process model, circadian rhythm, light exposure, adenosine, and the four sleep stages, then hands you the same tools that clinical Cognitive Behavioral Therapy for Insomnia (CBT-I) uses to rebuild sleep. You finish able to read your own sleep diary, calculate your sleep efficiency, run stimulus control and sleep restriction safely, time light and caffeine to your chronotype, and beat jet lag and shift-work grogginess with a plan rather than guesswork.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Explain the two-process model of sleep and how circadian rhythm and sleep pressure interact to make you sleepy

Identify the four sleep stages and what each one does for memory, mood, and physical recovery

Keep a structured sleep diary and calculate your own sleep efficiency to measure real progress

Apply stimulus control and sleep restriction, the core CBT-I techniques, safely and correctly

Time light exposure, caffeine, exercise, and meals to your chronotype to shift your body clock on purpose

Build a personalized wind-down routine and troubleshoot insomnia, jet lag, and shift-work sleep problems

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: How Sleep Actually Works

Understand the real machinery of sleep, the two-process model, circadian rhythm, and the four sleep stages, so every later fix has a reason behind it instead of being a random tip.

3 lessons

The Two-Process Model: Pressure Meets the ClockContent · 45 min

Preview Enabled

Inside a Night: The Four Sleep StagesContent · 45 min

LMS Access

Your Body Clock and the Power of LightContent · 45 min

LMS Access

Module 2

Module 2: Measure Before You Fix

Learn to track your sleep honestly with a sleep diary, calculate sleep efficiency, separate real sleep disorders from fixable habits, and read consumer trackers without being fooled.

3 lessons

Keeping a Sleep Diary That Tells the TruthContent · 45 min

LMS Access

Sleep Efficiency: The One Number to WatchContent · 45 min

LMS Access

Trackers, Apps, and When to See a DoctorContent · 45 min

LMS Access

Module 3

Module 3: The CBT-I Toolkit That Fixes Insomnia

Learn the four core components of Cognitive Behavioral Therapy for Insomnia, the first-line treatment recommended over sleeping pills, and how to run each one safely yourself.

3 lessons

Stimulus Control: Reclaiming the BedContent · 45 min

LMS Access

Sleep Restriction: Less Time in Bed, Better SleepContent · 45 min

LMS Access

Quieting the Racing MindContent · 45 min

LMS Access

Module 4

Module 4: Build Your Lasting Sleep Routine

Turn the science into a durable daily routine, dialing in caffeine, alcohol, light, temperature, and exercise, working with your chronotype, and solving jet lag and shift work.

3 lessons

The Inputs You Control: Caffeine, Alcohol, Light, and HeatContent · 45 min

LMS Access

Know Your Chronotype and Time Your DayContent · 45 min

LMS Access

Jet Lag, Shift Work, and Your 30-Day PlanContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

sleep sciencecircadian rhythminsomniaCBT-Isleep hygienesleep cyclesjet lagsleep restriction