Course details
Tutors
Aims
This course aims to:
- provide you with a foundational understanding of sleep, including sleep architecture, brain mechanisms, and the two-process model of sleep regulation
- examine the evidence linking sleep to memory consolidation, emotional regulation, cognitive performance, and mental health across the lifespan
- empower you with awareness of how protecting your sleep enhances your ability to learn, strengthens your cognition, and supports mental and physical health
- equip you with evidence-based strategies and motivate you to prioritise sleep
Course content
Sleep occupies roughly one-third of your life, yet its profound influence on learning, memory, emotional well-being, and long-term health is often underestimated. This course invites you to explore the science behind why we sleep, what happens in our brains during different sleep stages, and why prioritising sleep is one of the most powerful investments you can make in your cognitive performance and mental health.
You will begin by exploring sleep architecture: the distinct stages of sleep, the characteristic brain activity of each, and how circadian and homeostatic processes work together to regulate when and how deeply we sleep. From there, you will discover how sleep actively consolidates memories, transforms learning, and prepares the brain for new experiences. The course examines the glymphatic system, a recently discovered brain-cleansing pathway that operates primarily during deep non-rapid eye movement (NREM) sleep to clear metabolic waste, including proteins linked to neurodegenerative diseases.
You will also investigate what happens when sleep is disrupted or insufficient. We will examine the cascading effects of sleep deprivation on attention, decision-making, emotional regulation, and physical health. A dedicated session explores the bidirectional relationship between sleep and mental health, considering how sleep disturbances can both contribute to and result from conditions such as anxiety and depression, and how addressing sleep problems can support broader well-being.
The course concludes with practical application. You will learn to distinguish evidence-based sleep strategies from common myths and to understand your own chronotype and sleep needs. Explore tools to personalise approaches to manage the challenges of modern life, from screen exposure to irregular schedules, and when seeking medical support may be indicated. Throughout, you will engage with current research, discuss real-world implications, and build the knowledge to make informed decisions about sleep in your own life.
What to expect on this course
This is an immersive, in-person course designed to bring sleep science to life through interactive lectures, guided discussions, and collaborative activities. Each day builds on the previous one, creating a coherent journey from foundational neuroscience to practical application.
Sessions blend accessible explanations of complex concepts with opportunities for you to engage directly with the material. You will work through case studies, examine research findings, and discuss how the science applies to real-world scenarios. Visual demonstrations, including examples of sleep recordings and brain imaging, will help you connect abstract concepts to observable phenomena.
The course is structured to accommodate diverse backgrounds. Whether you are approaching sleep science for the first time or building on existing knowledge, the sessions are designed to be accessible, thought-provoking, and relevant. Questions and discussion are actively encouraged, creating a supportive learning environment where curiosity is welcomed.
You will leave each day with clear takeaways and, by the end of the week, a comprehensive understanding of sleep neuroscience that you can apply to your own life, share with others, and build upon in future learning.
Course sessions
1. The Architecture of Sleep
Foundations - what is sleep and why does it matter?
- Sleep stages and cycles: NREM (1, 2, 3) and REM
- Brain activity across sleep stages
- The two-process model: circadian and homeostatic regulation
- Why we need both quantity AND quality
- Course overview: positioning sleep as investment, not sacrifice
2. Sleep's Role in Learning and Memory
How sleep builds and strengthens learning and memory
- Types of memory work (declarative, procedural, emotional)
- Active memory consolidation during sleep
- Stage-specific contributions: Three stages of NREM (slow waves, spindles)
and REM - The "sleep on it" effect: real mechanisms
- Student implications: study strategies and exam preparation
3. The Cost of Sleep Loss
What happens when we don't sleep enough
- Acute vs. chronic sleep restriction effects
- Cognitive consequences: attention lapses, impaired learning, poor decision-making
- Physical and emotional impacts
- Sleep debt: can you catch up?
- The hidden epidemic in universities
4. Sleep, Emotions, and Mental Health
The psychological protective role of sleep
- Sleep and emotional regulation
- Processing emotional experiences during sleep
- The bidirectional relationship: sleep quality → mental health → sleep quality
- Sleep disturbances as early warning signs
- Sleep interventions in mental health treatment
5. Sleeping Smarter - Evidence-Based Optimisation
Practical applications and future directions
- What works: evidence-based sleep hygiene and what else you need to know
- Debunking sleep myths
- Managing modern challenges (screens, schedules, stress)
- Personalisation: knowing your chronotype and individual needs
- Synthesising the week: making sleep a priority for thriving and longevity
Learning outcomes
As a result of the course, you will gain a greater understanding of the subject and you should be able to:
- describe the architecture of sleep, including NREM and REM stages, characteristic brain oscillations, and the circadian and homeostatic processes that regulate sleep timing and depth
- evaluate the evidence linking sleep to memory consolidation, cognitive performance, emotional regulation, and mental health, and articulate the mechanisms through which sleep supports these functions
- apply evidence-based principles to assess sleep-related claims, identify personal sleep optimisation strategies, and recognise when sleep disturbances may warrant professional attention.
Required reading
Walker, M, P, Why we sleep: the new science of sleep and dreams (Penguin, 2018)
An accessible and comprehensive introduction to sleep science by a leading researcher. Covers sleep stages, memory consolidation, dreaming, and the health consequences of sleep loss.