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Self-Paced8–10 Weeks

Sleep Mastery

A 10-module science-first course covering circadian biology, sleep architecture, chronotypes, environment engineering, and advanced tracking protocols. The foundational course for all health optimisation — because nothing else works when sleep is broken.

$197

10/10 lessons available

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Interactive Workbook

Action prompts and key learnings

Complete your lesson reflections and measurable actions right here — saved automatically, with your progress tracked. Download a PDF copy any time.

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Completion Certificate

Certificate for this course

Download a SEVYN University certificate to mark course completion. It is educational recognition, not a clinical credential.

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Included With This Course

A free 15-minute consult with a SEVYN coach

Every course comes with a free one-on-one call with Sam or Adam. Bring a question or a sticking point, choose your coach — or let us match you — and leave with a clear next step.

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10 Lessons

W1

1.1: Circadian Rhythms and the Master Clock

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Your body's 24-hour internal clock controlled by the suprachiasmatic nucleus. Light as the primary zeitgeber, melatonin and cortisol curves, adenosine, and the role of morning sunlight.

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W2

1.2: Sleep Architecture — The Stages of Recovery

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The four sleep stages (N1, N2, N3, REM), the 90-minute cycle, deep sleep and physical repair, REM sleep and memory consolidation, and the glymphatic system.

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W3

1.3: Chronotypes — Discovering Your Biological Timing

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The four chronotypes (Lion, Bear, Wolf, Dolphin), genetic clock variants, social jetlag, and how to align your work and recovery with your biological timing.

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W4

2.1: The Sleep Sanctuary — Temperature and Light

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Engineering your bedroom for sleep. Optimal temperature (18–20°C), blackout curtains, blue light vs. red light, the thermal dump strategy, and the cost of even dim light during sleep.

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W5

2.2: The 3-2-1 Pre-Sleep Routine

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Sleep is a gradual descent, not an on/off switch. No food 3 hours before, no work 2 hours before, no screens 1 hour before. Brain dumps, transition rituals, and parasympathetic activation.

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W6

2.3: Caffeine, Alcohol, and Sleep Saboteurs

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Caffeine half-life and adenosine receptor blockade, the alcohol nightcap myth, REM suppression, hidden caffeine sources, and how to taper without withdrawal.

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W7

2.4: Movement, Exercise, and Sleep Pressure

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Exercise builds sleep pressure but late-night HIIT elevates cortisol. Morning vs. evening protocols, Zone 2 and parasympathetic tone, and stretching for nervous system down-regulation.

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W8

3.1: Nutrition and Supplements for Sleep

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The Huberman Sleep Cocktail (Magnesium Threonate, Apigenin, L-Theanine), why standard OTC melatonin is often problematic, glycine, and the supplements-as-icing principle.

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W9

3.2: Sleep Tracking and Biometric Data

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Understanding HRV and RHR, the limitations of wearable sleep stage accuracy, orthosomnia, temperature deviation, and running personal N=1 sleep experiments.

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W10

3.3: Troubleshooting — Insomnia, Shift Work, and Jet Lag

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Non-Sleep Deep Rest, CBT-I basics, the 15-minute rule, sleep restriction therapy, fasting protocols for jet lag, and the strategic napping window.

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This site is not a medical website nor does it prescribe or recommend any prescription medication. SEVYN is strictly an educational platform.

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