Sleep Management
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Sleep Hygiene

The course was edited and reviewed by certified doctor - Kamran Fallahpour, MD, PhD
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3HBrain
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The course was edited and reviewed by certified doctor – Dr Kamran Fallahpour, PhD

Kamran Fallahpour MD, PhD – Licensed Clinical Psychologist and Neuroscientist with 25+ years expertise in clinical and research applications of neurophysiology, health psychology, and brain health. Integrating both research and clinical practice, Dr. Fallahpour’s work has been published in American Association Psychiatry, Archives of Clinical Psychopathology, and Oxford Journals. Featured in Radio labs, Fast Company, Brain Games, Randi Zuckerberg’s SiriusXM Radio show, and National Geographic. Specialties include: neurotechnology, applied neuroscience and neuromodulation techniques, brain mapping. Integrating current neuroscience into psychology clinical practice, helping clients improve self regulation, mood regulation, as well as cognitive performance enhancement (attention, memory, stress, etc.) for clinical practice and peak performance. Aside from Vital Neuro and Brain Resource Center, Dr. Fallahpour is also the instructor for clinical psychology at the Mt. Sinai West (previously Roosevelt Hospital Center) Department of Psychiatry.

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Struggling with poor sleep, low energy, or restless nights? Our Complete Sleep Optimization Course is your ultimate guide to transforming your sleep — and your life. Rooted in the latest sleep science, this course teaches you practical, proven strategies to strengthen your sleep-wake schedule, optimize your circadian rhythm, and build powerful pre-sleep rituals.

You’ll explore the crucial role of consistency, why setting regular bedtimes (even on weekends) boosts your energy and focus, and how to fight “social jetlag.” Learn the art of light exposure control — how to use natural morning light to energize your day and minimize blue light at night to fall asleep faster.

Dive deep into the science of sleep cycles, discovering the essential roles of NREM and REM sleep for body repair, emotional health, and memory consolidation. Understand sleep homeostasis and the powerful force of adenosine, and why caffeine can trick your brain but not replace true rest. You’ll also uncover how sleep architecture naturally evolves with age — and what habits can help you maintain restorative sleep for life.

By the end of the course, you’ll have an actionable blueprint: from setting dual alarms for consistency, mastering light control, crafting calming nightly routines, to respecting your body’s sleep pressure signals. Whether you’re a busy professional, student, or just seeking to feel your best, this course gives you the tools to sleep better, live better, and thrive.

Key Topics Covered:

  • How to Create a Consistent Sleep-Wake Schedule

  • Mastering Morning and Evening Light Exposure

  • Designing an Effective Pre-Sleep Wind-Down Ritual

  • Understanding Sleep Cycles: NREM and REM Explained

  • The Science of Sleep Pressure and Adenosine

  • How Sleep Changes with Age — and What to Do About It

  • Practical Sleep Hygiene Tips for Real-Life Results

Ready to build the best sleep of your life? Enroll now and wake up to a healthier, happier you!

MindSets:

“You cannot FORCE sleep. You must ALLOW sleep.”

“Sleep is not a passive state. It’s an actively coordinated brain event.”

“Good sleep starts the moment you wake up.”

“Modern life is fundamentally hostile to sleep — you must intentionally create a sleep-friendly world.”

“Sleep debt is real, but it can’t be repaid all at once.”

“Protect your circadian rhythm like you would protect your wallet.”

Sleep Hygiene
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Course details
Duration 20 days
Lectures 13
Video 60 min
Quizzes 1
Level Beginner
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