About this session
Sleep is one of the body's core recovery systems. It supports attention, memory, emotional regulation, learning, immune function and physical restoration, yet many people treat it mainly as time left over after the rest of the day is complete.
This session explores the science of sleep in practical, workplace-relevant terms. Participants learn about sleep pressure, circadian timing, sleep stages and the consequences of insufficient or poorly timed sleep without turning the session into a clinical sleep course.
The focus is on translating sleep science into better decisions. Participants examine how sleep loss can influence concentration, judgment, reaction time and emotional control and explore how to plan cognitively demanding work, recovery and travel more intelligently.
The final module helps them build a performance-and-recovery strategy that respects individual differences and recognizes when professional sleep support may be appropriate.
What your people take away
- Understand how sleep pressure and circadian timing influence alertness and recovery
- Explore how sleep supports memory, attention, decision-making and emotional regulation
- Recognize how sleep loss can affect performance before people necessarily feel severely impaired
- Use sleep science to plan demanding work, recovery and travel more intelligently
- Build a practical performance-and-recovery strategy without chasing perfect sleep
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- What each length covers, 30 minutes to full day
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What each length covers
30 minutes
30 Minutes — Key Points: Understand the Biology of Sleep and AlertnessA focused 30-minute session on three key points from Understand the Biology of Sleep and Alertness: understand sleep pressure, understand your circadian clock and see why timing matters.
- Understand sleep pressure
- Understand your circadian clock
- See why timing matters
Covers 3 of 4 points in Understand the Biology of Sleep and Alertness.
60 minutes
60 Minutes — Module 1: Understand the Biology of Sleep and AlertnessParticipants learn the foundations of sleep pressure, circadian timing and sleep stages and connect those systems with their own patterns of alertness and recovery.
- Module 1: Understand the Biology of Sleep and Alertness
- Live Q&A
Covers 1 of 4 parts: Understand the Biology of Sleep and Alertness.
90 minutes
90 Minutes — Modules 1 and 2: Understand Sleep and Cognitive PerformanceEverything in the 60-minute session, plus practical exploration of how sleep influences attention, memory, judgment, learning and emotional regulation at work.
- Module 1: Understand the Biology of Sleep and Alertness
- Module 2: Connect Sleep With Cognitive and Emotional Performance
- Personal alertness and performance mapping exercise
- Live Q&A
Covers 2 of 4 parts: Understand the Biology of Sleep and Alertness and Connect Sleep With Cognitive and Emotional Performance.
3 hours
Covers 3 of 4 parts: Understand the Biology of Sleep and Alertness, Connect Sleep With Cognitive and Emotional Performance and Make Better Decisions When Sleep Is Limited.
Full day
Full Day — Full Sleep Science & Performance WorkshopFull coverage of all four modules with sleep-science foundations, performance scenarios, recovery planning and personal strategy design. Participants leave with a practical 30-day sleep-and-performance plan.
- Module 1: Understand the Biology of Sleep and Alertness
- Module 2: Connect Sleep With Cognitive and Emotional Performance
- Module 3: Make Better Decisions When Sleep Is Limited
- Module 4: Build a Smarter Performance and Recovery Strategy
- Workplace performance scenarios
- 30-day personal recovery plan
- Live Q&A
Covers all 4 parts.
Also available as a 4-week or 8-week program, for change that lasts. Ask us about it.
What’s covered
Understand the Biology of Sleep and Alertness
Every length- Understand sleep pressureParticipants explore how the drive for sleep generally builds across time awake and reduces during sleep.
- Understand your circadian clockParticipants learn how the body's internal timing system helps regulate alertness and sleepiness across roughly 24 hours.
- See why timing mattersParticipants compare sleep opportunity with biological timing and explore why sleeping at an unusual time can feel different from sleeping during the body's usual night period, even when the number of hours appears similar.
- Understand sleep architectureParticipants receive a practical introduction to different sleep stages and how sleep cycles across the night.
Connect Sleep With Cognitive and Emotional Performance
90 minutes and longer- Protect attention and reaction timeParticipants explore how insufficient sleep can make sustained attention and rapid responding more difficult, particularly during monotonous or prolonged tasks.
- Understand memory and learningParticipants examine how sleep supports the processes involved in learning and memory and consider why repeatedly sacrificing sleep during intensive learning or training periods may work against the performance they are trying to improve.
- Notice the effect on judgmentParticipants explore how fatigue can affect decision quality, risk perception and the ability to weigh information.
- Connect sleep with emotional regulationParticipants consider how reduced sleep can make frustration, stress and emotional reactions harder to regulate.
Make Better Decisions When Sleep Is Limited
3 hours and longer- Stop pretending every day has the same capacityParticipants practice adjusting expectations after substantially reduced sleep rather than assuming their concentration and judgment are identical every day.
- Protect high-consequence tasksParticipants identify work where fatigue could have greater consequences and, where possible, move, check or share those tasks rather than relying solely on willpower to overcome reduced alertness.
- Use recovery strategicallyParticipants explore practical recovery options such as light, movement, breaks and appropriately timed naps where suitable.
- Watch for false confidenceParticipants recognize that subjective tiredness does not always perfectly reflect actual performance.
Build a Smarter Performance and Recovery Strategy
Full day only- Match demanding work to better alertnessParticipants identify periods when they generally think most clearly and, where work allows, align cognitively demanding tasks with those windows rather than using their best alertness entirely on low-value administration.
- Plan recovery after high-demand periodsParticipants identify projects, travel, late events or intense workloads that predictably reduce recovery and plan how sleep opportunity and lower-demand periods can be protected afterward rather than treating recovery as accidental.
- Avoid turning sleep into a performance obsessionParticipants distinguish useful sleep knowledge from constantly monitoring scores, stages or nightly perfection.
- Know when fatigue needs further investigationParticipants recognize persistent excessive daytime sleepiness, significant insomnia, loud snoring or breathing interruptions and other ongoing concerns as reasons to seek appropriate professional assessment rather than assuming better productivity habits will solve the problem.
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Sleep Science: Optimizing Performance Through Rest
How long is Sleep Science: Optimizing Performance Through Rest?
Sleep Science: Optimizing Performance Through Rest runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Understand the Biology of Sleep and Alertness: understand sleep pressure, understand your circadian clock and see why timing matters. A 60-minute session covers Understand the Biology of Sleep and Alertness in full, with a live Q&A. A 90-minute session adds Connect Sleep With Cognitive and Emotional Performance. A 3-hour session adds Make Better Decisions When Sleep Is Limited. A full-day session adds Build a Smarter Performance and Recovery Strategy. It is also available as a 4-week or 8-week program.
Can Sleep Science: Optimizing Performance Through Rest be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Sleep Science: Optimizing Performance Through Rest?
Create a free Workbliss profile with your work email, then open Sleep Science: Optimizing Performance Through Rest to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.