This is your Sleep School learning resource center. To gain access to the complete library below, you must go through the short three-part Assess-and-Educate process. Use your member code.

For the 3-part assessments, enter your benefits code after clicking the button below. If you've already completed the assessments, scroll down for all Sleep School options.
After you go through the Nourish Sleep Assess-and-Educate series, you will be provided a second Access Code along with your individually tailored recommendations and baseline scores. Use the code from the assessments to gain access to any of the learning sections below. Note: if you already have your Access Code from the assessments, you may also click here to input your code once to gain full access to all of the same material below without need to input the code for each subject.

Sleep School

Seriously? How hard could it be?

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How hard is it to learn sleep? Well… it depends. Like breathing, you don’t have to go to school to learn how to sleep. But now focus on your breath. It immediately changes, doesn’t it? Smoke a couple packs of cigarettes a day for a few decades and see how easy breathing is (on second thought, don’t). You get the point. Individuals with sleep-apnea, for instance, have trouble with sleep and breathing, as you can investigate in the OSA learning sections. But humans are the only creatures that willfully cut their sleep short. There are times, indeed, when we do in a way that is akin to holding our breath til we pass out over and over again. In short: it’s not good for our health and it's kind of stupid.

This page provides a comprehensive navigation index to all of the learning sections available. Sleep school is not meant to merely make you wary of the negative aspects of sleep disorders and poor sleep patterns. It provides actionable information to increase the positive aspects of good sleep quality. You may begin with either the Optimization Outline, or any one of the 4 Main sections that you have been individually referred to in the assessment process. Human Resources personnel begin with the HR: Occupational Risk link (under Risk Mitigation) and Athletic & Fitness instructors should organize their approach by scrolling down to the Sleep & Athletics link.

Have a look around, get a gameplan and go! You can always come back to investigate other subjects later.
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Sleep Optimization Outline

Sleep Hygiene/Sleep Optimization tips are ubiguitous these days. The problem is that they do not effect change unless they have been made individually relevant or placed in a broader context. That fertile context (and more) is presented below.

Sleep Hygiene/Sleep Optimization

The Learning Garden

4 Main Sections (subsections optional)

The Circadian Rhythm learning section includes the Introduction from the Main link, and the following subsections: Light/Dark discusses basic light entrainment; Monitors discusses the sensitivity of light to our device monitors; Timing discusses the timing frames that we manipulate to shift our rhythm; Caffeine discusses how caffeine interacts with our homeostatic sleep drive; The Walk-Thru moves through a typical day; Shift-Logic presents the entire shifting logic; Protocols follows up from the Shift-Logic and also includes sample protocols; Night-Shift provides night-shift strategies in a very concise form; and Napping discusses when workers should or shouldn't nap.
The Sleep Architecture learning section augments the Circadian Rhythm section above by providing in-depth discussions about the specific stages of sleep that are orchestrated nightly. A number of sub-sections pick up on the main functions and move into highly specific areas, sometimes "heady" discussions about the link between sleep architecture and dynamic brain architecture.

Sleep Architecture

IV. Main Section Intro Above

Online information about sleep is often suspect. Smart Consumer Sleep Technologies may be very helpful in the right context, but often the information is presented without context or discussion of inherent limitations.
The role of circadian rhythm in modern athletics can be thought of as the inverse of Risk Management. Circadian rhythm dips & troughs are the concern in risk management, whereas athletes seek to harness the circadian peaks that increase performance characteristics above baseline. But athletes are also not immune to common sleep disorders and bad sleep.

Smart Devices?

Sleep & Athletics

The Risk Mitigation section includes the principle fatigue risk management discussion (main) page and subsections that discuss Short Sleep versus Long Sleep, Medical Risk & School Times. The HR: Occupational Risk page is the equivalent Risk Mitigation page for Human Resources Personnel.

Note: Main Risk Mitigation pages also provide strategies related to NIGHT-SHIFT WORK and general information on NAPPING.

Risk Mitigation

II. Main Section Intro Above

Circadian Rhythm Introduction

III. Main Section Intro Above

I. Main Section Intro Above

Common Sleep Disorders

The Sleep Disorders section includes subcategory sections for Obstructive Sleep Apnea (OSA); Insomnia & CBT-I; Narcolepsy with Cataplexy; Restless Legs Syndrome & Periodic Movement Disorder (RLS & PLMD); Sleepwalking & REM Behavior Disorder (RBD); Sleep Bruxism (Tooth Grinding); and PTSD & Dream. In addition, the main Circadian Rhythm section introduces Circadian Rhythm Shift Disorders. The OSA Screening sub OSA link provides rapid access to screening. The Women & OSA link discusses specific risks for women.

Access Is Granted From The Assessments

If you are on this platform, you were probably directed here because you are a member or employee of a participating institution. Your member or employee password is used to gain entry into the assessment series. However, you gain access to Sleep School and all of The Learning Garden resources by simply going through the three concise assessments. You will begin your sleep education in the process, and you will receive your Access Code upon completion. The links above provide entry to select subjects for those that have already received their code from the assessments. If you have not, begin with Assessment ONE.

Sleep School Graduates

Graduates from Sleep School have all gone on to do great things. What does it take to graduate from Sleep School? For those that have received a member benefit to this platform, it only takes finishing the three part Assess-and-Educate process. But we trust that you'll be curious enough to look around a bit more. For Human Resources Personnel and Employers seeking to implement Step ONE in a Fatigue Risk Management Program, which is education, the requirements include the review of each of the four principle learning pages: HR & Occupational Risk, Sleep Disorders, Circadian Rhythm and Sleep Architecture. Employers and HR Personnel are thus required to go through the very same Assess-and-Educate process that employees do to receive their Access Code to Sleep School. Additional messaging and communication materials are available from the HR & Occupational Risk page. For fitness facilities and athletic programs participating in The Tri-Nourish System performance structure, managers and instructors are required to review each of the five principle pages: Sleep & Athletics, Sleep Disorders, Circadian Rhythm, Sleep Architecture and HR & Occupational Risk. Instructors will be tested on the main themes of the material, so take some time to work through the content.

Context Matters.