Restful Sleep — Transform Sleep
Transform Sleep is a 13-week course that helps you understand, improve, and protect your body’s most powerful recovery system. Learn how sleep works, why it matters, and how to build a personalized sleep strategy that fits real life. From circadian rhythms to stress resilience, every lesson is designed to help you rest deeper, think clearer, and live better. Whether you struggle with sleep or want to optimize it, this course will change how you rest.
Transform Sleep: Unlock the Secrets of Restorative Sleep
Sleep isn’t a luxury—it’s a biological necessity. And yet, most people never learn how it works.
Transform Sleep is a comprehensive 13-week course that demystifies the science of sleep and gives you the tools to restore it. You’ll explore the stages of sleep, the function of circadian rhythms, and the critical role sleep plays in physical health, emotional regulation, cognitive performance, and long-term disease prevention.
Each lesson is structured to guide you through the root causes of sleep disruption—from environmental factors to stress, nutrition, and technology. You’ll build practical strategies for improving sleep hygiene, creating consistent routines, using sleep tracking tools, and overcoming common myths and misconceptions. Along the way, you’ll strengthen your body’s natural rhythm and gain confidence in your ability to rest and recover.
Whether you’re facing chronic sleep issues, want to optimize recovery, or simply need more energy and clarity in your day-to-day life, Transform Sleep meets you with expert-backed guidance and step-by-step support. You don’t need to sleep more—you need to sleep better. This is where deep rest begins.
A Glimpse Inside: What Learning Looks Like
This isn’t just a course—it’s a guided experience. Every lesson in Transform Sleep is crafted with clarity, structure, and science-backed depth to ensure you stay engaged, informed, and supported from Week 1 to Week 13. Here’s what you can expect inside the learning environment.
Built for Clarity. Backed by Sleep Science.
Each lesson opens with a clear focus—what you’ll learn, why it matters, and how it connects to your health and recovery. Whether you’re learning about circadian rhythms or stress resilience, intuitive design, bold headers, and key questions guide you straight into the topic. You’ll never feel lost or overwhelmed.
Visual Learning for Deeper Rest
Complex concepts like sleep architecture, hormone cycles, or bedroom optimization are brought to life with visuals, infographics, and plain-language explanations. Lessons are structured to flow logically—linking science with real-world application—so you can take what you learn and use it the same day.
Always Practical. Always Personalized.
Every lesson ends with key takeaways, reflective prompts, and simple steps to apply what you've learned. With 120+ lessons, 12 quizzes, and a final review and integration week, you’re not just improving your sleep—you’re becoming the expert on how your body rests best.
Explore the Curriculum. Preview the Experience.
With over 120 carefully designed lessons and 360+ sleep-related health questions explored and answered, Transform Sleep delivers more than better nights—it delivers system-wide restoration. Preview select lessons for free and discover how to regulate your sleep cycle, overcome disruptions, improve your bedroom environment, and wake up ready for more. This is not just about rest—it’s about reclaiming your life, one night at a time.
- Wk01-L01 - Introduction to Sleep Science: Why Sleep is Essential for Health
- Wk01-L02 - Understanding Sleep Stages: Overview of REM and Non-REM Sleep
- Wk01-L03 - The Sleep Cycle: How Stages of Sleep Progress Throughout the Night
- Wk01-L04 - Biology of Sleep: Role of the Brain in Sleep Regulation
- Wk01-L05 - Circadian Rhythms: What They Are and Their Role in Sleep
- Wk01-L06 - Factors Influencing Circadian Rhythms: Light, Temperature, and Timing
- Wk01-L07 - Effects of Disrupted Sleep Cycles: Consequences of Irregular Patterns
- Wk01-L08 - Understanding Chronotypes: Morning People vs. Night Owls
- Wk01-L09 - Common Sleep Myths (Part 1): Addressing Misconceptions About Sleep Cycles
- Wk01-L10 - Practical Application: Analyzing How Your Schedule Aligns with Your Sleep Cycle
- Week 1: Quiz
- Wk02-L01 - Introduction to Sleep’s Role in Health
- Wk02-L02 - The Role of Sleep in Physical Health
- Wk02-L03 - How Sleep Impacts the Brain
- Wk02-L04 - Sleep and Emotional Regulation
- Wk02-L05 - The Link Between Sleep and Productivity
- Wk02-L06 - The Impact of Sleep on Physical Appearance
- Wk02-L07 - Sleep and Athletic Performance
- Wk02-L08 - Long-Term Benefits of Consistent Sleep
- Wk02-L09 - Common Sleep Myths (Part 2): "I Can Function Well on Little Sleep"
- Wk02-L10 - Practical Application: Tracking the Benefits of Sleep in Your Life
- Week 2: Quiz
- Wk03-L01 - What Are Sleep Disorders? Introduction and Overview
- Wk03-L02 - Insomnia: Causes, Symptoms, and Management
- Wk03-L03 - Sleep Apnea: Risks, Diagnosis, and Treatment
- Wk03-L04 - Restless Legs Syndrome: What It Is and How It Affects Sleep
- Wk03-L05 - Narcolepsy: Symptoms and Impacts on Daily Life
- Wk03-L06 - The Role of Chronic Sleep Deprivation in Disorders
- Wk03-L07 - Identifying Sleep Disorder Symptoms: Warning Signs to Watch For
- Wk03-L08 - Debunking Sleep Myths (Part 3): Misconceptions About Sleep Disorders
- Wk03-L09 - Health Impacts of Untreated Sleep Disorders
- Wk03-L10 - Practical Application: Assessing When to Seek Professional Help
- Week 3: Quiz
- Wk04-L01 - Introduction to the Ideal Sleep Environment
- Wk04-L02 - The Impact of Lighting on Sleep
- Wk04-L03 - Optimal Bedroom Temperature
- Wk04-L04 - Noise Control and Its Role in Sleep Quality
- Wk04-L05 - The Influence of Bedding on Sleep
- Wk04-L06 - Decluttering the Bedroom: Creating a Calm Atmosphere
- Wk04-L07 - Pets in the Bedroom: Pros and Cons
- Wk04-L08 - The Role of Aromatherapy and Scents
- Wk04-L09 - The Influence of Technology in the Bedroom
- Wk04-L10 - Practical Application: Assessing Your Sleep Environment
- Week 4: Quiz
- Wk05-L01 - Introduction to Lifestyle and Sleep
- Wk05-L02 - How Nutrition Affects Sleep
- Wk05-L03 - The Timing of Meals and Its Impact on Sleep
- Wk05-L04 - Hydration and Sleep: Striking the Right Balance
- Wk05-L05 - Caffeine and Alcohol: Sleep Disruptors
- Wk05-L06 - The Role of Exercise in Sleep Quality
- Wk05-L07 - Overtraining and Its Impact on Sleep
- Wk05-L08 - Managing Stress to Improve Sleep
- Wk05-L09 - The Role of Pre-Bedtime Routines in Stress Management
- Wk05-L10 - Practical Application: Assess Your Lifestyle’s Impact on Sleep
- Week 5: Quiz
- Wk06-L01 - The Importance of Consistency in Sleep Routines
- Wk06-L02 - The Science Behind Wind-Down Routines
- Wk06-L03 - Journaling for Sleep: Reflective Writing to Clear the Mind
- Wk06-L04 - Deep Breathing Techniques for Relaxation
- Wk06-L05 - Progressive Muscle Relaxation (PMR)
- Wk06-L06 - Mindfulness for Better Sleep
- Wk06-L07 - Guided Imagery and Visualization Techniques
- Wk06-L08 - The Role of Meditation in Sleep Improvement
- Wk06-L09 - Tracking Progress: Monitoring Your Sleep Routine
- Wk06-L10 - Practical Application: Creating and Implementing a Sleep Routine
- Week 6: Quiz
- Wk07-L01 - Introduction to Common Sleep Problems
- Wk07-L02 - Insomnia: Understanding Causes and Symptoms
- Wk07-L03 - Sleep Interruptions: What Causes Them?
- Wk07-L04 - The Role of Stress and Anxiety in Sleep Problems
- Wk07-L05 - Sleep Deprivation: Recognizing Its Effects
- Wk07-L06 - Sleep Problems Related to Shift Work
- Wk07-L07 - Sleep Environment and Its Role in Challenges
- Wk07-L08 - Behavioral Sleep Disorders: Recognizing Unhealthy Patterns
- Wk07-L09 - Debunking Myths About Sleep Problems
- Wk07-L10 - Practical Application: Identifying Your Sleep Challenges
- Week 7: Quiz
- Wk08-L01 - Introduction to Sleep Tracking
- Wk08-L02 - What Metrics Matter in Sleep Tracking?
- Wk08-L03 - The Benefits of Sleep Tracking
- Wk08-L04 - Common Sleep Tracking Tools and Technologies
- Wk08-L05 - How to Interpret Sleep Data
- Wk08-L06 - Potential Pitfalls of Sleep Tracking
- Wk08-L07 - Integrating Sleep Tracking with Lifestyle Changes
- Wk08-L08 - The Role of Professional Sleep Studies
- Wk08-L09 - Privacy and Security in Sleep Tracking
- Wk08-L10 - Practical Application: Analyzing Your Sleep Data
- Week 8: Quiz
- Wk09-L01 - Introduction to Sleep Myths
- Wk09-L02 - Myth 1: "You Can Catch Up on Sleep Over the Weekend"
- Wk09-L03 - Myth 2: "Snoring is Harmless"
- Wk09-L04 - Myth 3: "Everyone Needs 8 Hours of Sleep"
- Wk09-L05 - Myth 4: "Alcohol Helps You Sleep"
- Wk09-L06 - Myth 5: "Daytime Naps Are Bad for You"
- Wk09-L07 - Myth 6: "Technology Doesn’t Affect Sleep"
- Wk09-L08 - Myth 7: "Older Adults Need Less Sleep"
- Wk09-L09 - Myth 8: "If You Can’t Sleep, Stay in Bed"
- Wk09-L10 - Practical Application: Identifying Myths in Your Own Beliefs About Sleep
- Week 9: Quiz
- Wk10-L01 - Introduction to Sleep, Nutrition, and Exercise
- Wk10-L02 - The Role of Diet in Sleep
- Wk10-L03 - How Meal Timing Affects Sleep
- Wk10-L04 - Hydration and Its Impact on Sleep
- Wk10-L05 - Exercise and Sleep Quality
- Wk10-L06 - The Impact of Overtraining on Sleep
- Wk10-L07 - The Synergy Between Sleep and Recovery
- Wk10-L08 - Foods and Habits to Avoid for Better Sleep
- Wk10-L09 - Long-Term Benefits of Healthy Sleep, Nutrition, and Exercise Habits
- Wk10-L10 - Practical Application: Optimizing Nutrition and Exercise for Sleep
- Week 10: Quiz
- Wk11-L01 - Introduction to the Sleep-Stress Cycle
- Wk11-L02 - The Role of Cortisol in Sleep Disruption
- Wk11-L03 - Common Stressors That Affect Sleep
- Wk11-L04 - Physical Effects of Stress on Sleep
- Wk11-L05 - The Emotional and Cognitive Impact of Stress on Sleep
- Wk11-L06 - Stress Reduction Techniques for Better Sleep
- Wk11-L07 - Creating a Stress-Free Sleep Environment
- Wk11-L08 - Guided Journaling for Stress Management
- Wk11-L09 - Building Stress Resilience Over Time
- Wk11-L10 - Practical Application: Designing Your Stress Reduction Plan
- Week 11: Quiz
- Wk12-L01 - Introduction to Sleep and Mental Health
- Wk12-L02 - How Sleep Affects Emotional Regulation
- Wk12-L03 - Sleep’s Role in Cognitive Performance
- Wk12-L04 - The Link Between Sleep and Depression
- Wk12-L05 - Sleep and Anxiety Disorders
- Wk12-L06 - Sleep’s Role in Managing ADHD and Other Disorders
- Wk12-L07 - The Impact of Sleep Deprivation on Relationships
- Wk12-L08 - Mental Health Strategies to Improve Sleep
- Wk12-L09 - Building Positive Sleep-Mental Health Cycles
- Wk12-L10 - Practical Application: Identifying and Breaking Negative Cycles
- Week 12: Quiz
- You’ve Built a Sleep Health Competency
- Review of Week 1 – Foundations of Sleep Science
- Review of Week 2 – The Benefits of Quality Sleep
- Review of Week 3 – Understanding Common Sleep Disorders
- Review of Week 4 – Enhancing Sleep Environments
- Review of Week 5 – Lifestyle Choices and Sleep Quality
- Review of Week 6 – Sleep Routines and Mindfulness Practices
- Review of Week 7 – Tackling Common Sleep Problems
- Review of Week 8 – Sleep Tracking and Analysis
- Review of Week 9 – Separating Sleep Myths from Facts
- Review of Week 10 – Sleep’s Relationship with Nutrition and Exercise
- Review of Week 11 – The Sleep–Stress Connection
- Review of Week 12 – Sleep and Mental Health
- Integration, Mastery, and Exam Preparation
52 Weeks. 4 Core Systems.
1 Healthier You.
Preventative Health™ is a year-long, curriculum-based program designed to build lifelong health literacy. Across four 13-week courses—focused on Physical Activity, Nutrition, Sleep, and Stress—you’ll explore over 480 lessons that transform how you live, feel, and thrive. This isn’t a quick fix. It’s a new foundation for your future.
