How to Sleep Better

How to Sleep Better

Learn how small changes in your sleep habits can make a big impact on your day to day.

Overview

Leading experts in sleep science and sleep medicine provide practical and actionable information to help you sleep better tonight, taking you on a deep-dive exploration of one of our four primary drives.

You'll learn how to:

Immediately improve your sleep
Build an effective sleep schedule
Identify your chronotype
Nap better
Sleep well while traveling
Pick the best products to help your sleep
Cope with sleep disorders like insomnia
Unlock the hidden benefits of sleep
Seek proper treatment for sleep problems
Understand the big-picture impacts of better sleep

What you'll get

  • 4+ hours of audio lessons

    Everything you need to know to get your sleep health on track.

  • 13+ hours of extended material

    Go deeper with interviews by the world’s top sleep researchers and experts.

  • Guided meditations

    Build your meditation practice to foster healthy sleep habits.

  • Bedtime stories

    Let yourself drift away with relaxing bedtime stories.

  • Sleep playlists

    Fall asleep more easily with our curated selection of calming music.

  • Companion e-textbook

    When listening isn’t an option, dig into this text-based PDF.

  • Curated resources

    Save time searching. We’ve collected the best resources to help you sleep better.

  • Glossary of terms

    Get up to speed on all the latest sleep jargon.

  • Lesson summaries

    Be reminded of the key things you’ve learned via email.

Experts in this course

  • W. Chris Winter, MD
    Dr. W. Chris Winter is a sleep researcher, neurologist and author of the book, The Sleep Solution: Why Your Sleep is Broken and How to Fix It. He is the founder of the Charlottesville Neurology and Sleep Medicine clinic.
  • Fiona Barwick
    Fiona Barwick, PhD, is a Clinical Assistant Professor in Stanford's Department of Psychiatry and Behavioral Sciences. She serves as the Director of the Sleep and Circadian Health Program at the Stanford Sleep Medicine Center.
  • Russell Foster
    Professor Russell Foster, CBE, FRS is Professor of Circadian Neuroscience at the University of Oxford. He is Head of the Nuffield Laboratory of Ophthalmology, Director of the Sleep and Circadian Neuroscience Institute, and a Trustee of the Science Museum.
  • Betty Thesky
    Betty Thesky is a flight attendant with a major airline. She hosts the podcast, Betty in The Sky with a Suitcase, which features stories from her 20-plus years flying.
  • Bud Smith
    Bud Smith is an author and a construction worker. He wrote about his experiences with shift work in his 2017 memoir, Work.
  • Adam Mansbach
    Adam Mansbach is the author of the #1 New York Times bestseller Go the F**k to Sleep, the California Book Award-winning novel The End of the Jews, and the screenplay for the Netflix Original feature film Barry.
  • Sara Mednick
    Sara C. Mednick, PhD, is Associate Professor of Psychology at the University of California, Irvine, and author of the book, Take a Nap! Change Your Life. Her research focuses on napping and performance.
  • Aric Prather
    Aric A. Prather, PhD, is a researcher and an associate professor in the Department of Psychiatry at the University of California at San Francisco. His research focuses on the relationship between sleep and immunity.
  • Matt Carter
    Matt Carter, PhD, is a professor in the Biology Department at Williams College, where he teaches courses in Neuroscience and Physiology. At Williams, Carter’s lab studies how the brain regulates sleep and food intake.
  • Nerina Ramlakhan
    Nerina Ramlakhan is a sleep expert and physiologist specializing in organizational performance. She is the author of Tired But Wired, Fast Asleep, Wide Awake, and The Little Book of Sleep.
  • Penelope Lewis
    Penelope Lewis, PhD, is the author of The Secret World of Sleep and is a neuroscientist at Cardiff University, where she runs the Sleep and Memory Lab.
  • Benjamin Reiss
    Benjamin Reiss is the author of Wild Nights: How Taming Sleep Created Our Restless World. He is a professor and chair of the English department at Emory University.
  • Karen Zraick
    Karen Zraick is a reporter and editor at the New York Times. She covers a wide variety of topics, including sleep disorders like orthosomnia.
  • Marina Benjamin
    Marina Benjamin is a senior editor at Aeon and a writer of nonfiction books, such as Rocket Dreams and The Middlepause. Her latest memoir is Insomnia (Catapult, 2018)
  • Ben Loory
    Ben Loory is the author of Stories for Nighttime and Some for the Day and Tales of Falling and Flying. He is a contributor to This American Life, and teaches writing at the UCLA Extension Writers’ Program.
  • David Randall
    David Randall is a senior reporter at Reuters and author of the New York Times bestseller, Dreamland.
  • Brad Listi
    Knowable Executive Producer, Host of the Otherppl with Brad Listi podcast.

Lessons

  • 01
    Introduction
    Meet your course guide, Brad Listi, and hear a preview of the lessons you’ll learn from our sleep experts
  • 02
    Sleep better tonight
    Learn what you can do now for better rest
  • 03
    Building your best sleep schedule
    Learn how to create a routine that ensures good sleep and maximizes its benefits
  • 04
    Sleep debt & napping
    Learn about recovering lost sleep and the power of naps
  • 05
    What is sleep?
    Learn exactly what happens when you close your eyes
  • 06
    Dreaming
    Learn about the mysterious world of dreams
  • 07
    Sleep & travel
    Learn how to make the most of sleep away from home
  • 08
    How your body sleeps
    Learn about the biological processes that allow you rest
  • 09
    The hidden benefits of sleeping better
    Learn why prioritizing sleep is so important
  • 10
    Insomnia
    Learn about one of the most common sleep disorders
  • 11
    Other sleeping disorders
    Learn about what’s keeping you up at night
  • 12
    The evidence for sleep treatment
    Learn about the methodologies for improving your sleep
  • 13
    Changing cultural attitudes toward sleep
    Learn about the bigger picture of sleep
  • 14
    Conclusion
    Good night and good luck
  • My (unsolicited) feedback is that the course was very well done. It felt intelligent but easily digestible. The information can be both immediately applied and readily shared. I also appreciated the balance of the message: yes, sleep is important, it is also an individual experience, and for those with chronic insomnia cognitive behavioral therapy is far superior to medications. I felt that this was true education and not just catch phrases and scare tactics.
    Ellen W.
  • I really have enjoyed listening to the class on sleep. Excellent information is packed into each session and it is presented through a variety of experts. The content is divided into small digestible sessions that are entertaining and helpful.
    Troy Tate
  • I am a board certified sleep medicine physician, and I loved this course on “How to Sleep Better.” Knowable has collected an impressive group of sleep experts from around the world who give sound sleep advice in a very accessible manner. The course is full of answers to frequently asked questions that I receive in clinic on a daily basis: Having difficulties falling asleep or staying asleep? Want to know what to do when preparing for long distance travel? Suspect you might have Obstructive Sleep Apnea or Narcolepsy? Wonder why we dream? Want to know what sleep is and how it works? Want to know if your symptoms warrant an appointment with a sleep doctor? All of these answers and many more are explored in this course. Knowable will help you understand why you sleep the way you do, and offers practical solutions that anyone can employ to sleep better tonight and every night. The course is much cheaper than even one medical consultation, and therefore represents a great value to the listener. I highly recommend this course to anyone who is concerned about their sleep or is curious to learn more about sleep. As I have only 20 minute appointment slots in my clinic, I will certainly be referring my patients to the Knowable course to learn more.
    Sam S.

Why Knowable?

Experience a better way to learn — screen-free, pressure-free, self-paced audio courses. Go deeper with carefully curated supplemental resources, workbooks, and exercises. Ask questions and connect with the course leaders.

  • Listen to our audio courses anywhere, anytime

  • Fact-checked research from credible, reliable sources

  • Connect with course leaders and ask questions

  • World-class support team committed to your success

What people are saying

  • Ellen W.
    My (unsolicited) feedback is that the course was very well done. It felt intelligent but easily digestible. The information can be both immediately applied and readily shared. I also appreciated the balance of the message: yes, sleep is important, it is also an individual experience, and for those with chronic insomnia cognitive behavioral therapy is far superior to medications. I felt that this was true education and not just catch phrases and scare tactics.
  • Troy Tate
    I really have enjoyed listening to the class on sleep. Excellent information is packed into each session and it is presented through a variety of experts. The content is divided into small digestible sessions that are entertaining and helpful.
  • Sam S.
    I am a board certified sleep medicine physician, and I loved this course on “How to Sleep Better.” Knowable has collected an impressive group of sleep experts from around the world who give sound sleep advice in a very accessible manner. The course is full of answers to frequently asked questions that I receive in clinic on a daily basis: Having difficulties falling asleep or staying asleep? Want to know what to do when preparing for long distance travel? Suspect you might have Obstructive Sleep Apnea or Narcolepsy? Wonder why we dream? Want to know what sleep is and how it works? Want to know if your symptoms warrant an appointment with a sleep doctor? All of these answers and many more are explored in this course. Knowable will help you understand why you sleep the way you do, and offers practical solutions that anyone can employ to sleep better tonight and every night. The course is much cheaper than even one medical consultation, and therefore represents a great value to the listener. I highly recommend this course to anyone who is concerned about their sleep or is curious to learn more about sleep. As I have only 20 minute appointment slots in my clinic, I will certainly be referring my patients to the Knowable course to learn more.

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