Lessons · Physical dimension
Sleep and Energy: Rest, Routines and Feeling Your Best
Your body clock, the cost of short sleep, wind-down routines, screens, caffeine, exams, Ramadan and travel, and when to see a doctor. 8 lessons, about 1.5 hours in all.
- 01Why teen sleep is different: your shifting body clock11 min If you lie awake at 11pm and then struggle to get up at 6am, you are not lazy. Your body clock genuinely moves during the teenage years,…
- 02What short sleep really costs: mood, learning, health and safety11 min Losing sleep rarely feels dramatic. You just feel a bit flat, a bit slower, a bit snappier. Over days and weeks those small costs add up…
- 03Building a wind-down routine and a sleep-friendly room12 min Sleep is not a switch you flick. It is a slope you walk down. A predictable last hour of the evening and a room that is cool, dark and…
- 04Screens, phones and blue light: what the evidence actually says12 min You will hear that blue light from your phone 'destroys' sleep, and you will also hear that it is all a myth. The truth sits in between,…
- 05Caffeine, energy drinks and smart napping12 min Caffeine is the world's favourite energy fix, and naps are the oldest one. Both can help or quietly wreck your sleep, depending on how…
- 06Exam season: using sleep as a study tool11 min When exams loom, sleep is usually the first thing to go. Yet sleep is when your brain files away what you revised. Treating it as part of…
- 07When routines change: Ramadan, travel and late shifts12 min Some months your routine is turned upside down: fasting hours, a long-haul flight, a holiday job with late shifts. You cannot always keep…
- 08When to see a doctor about sleep10 min Most sleep problems improve with better habits. Some do not, and that is when a doctor can help. Knowing the signs means you can get…
Further reading
Books to take this module further. We have not been paid to include any of them. Under 18? Ask a parent or guardian before buying online.
- The Awesome Power of Sleep: How Sleep Super-Charges Your Teenage Brain (Amazon, opens in a new tab) Nicola MorganWritten for teenagers, it explains the science of sleep and offers practical strategies, quizzes and sleep diaries for common sleep problems.
- Overcoming Insomnia: A self-help guide using cognitive behavioural techniques (Amazon, opens in a new tab) Colin EspieA sleep medicine professor's step-by-step CBT programme for poor sleep, covering routines, a racing mind and jet lag.
As an Amazon Associate I earn from qualifying purchases. Links open a search on Amazon UK. The full reading list