About this session
Sleep has a direct effect on attention, memory, emotional regulation, reaction time, physical recovery and the ability to make sound decisions.
Even when people remain capable of working after poor sleep, they may become slower, less accurate, more reactive or less aware of how much their performance has changed.
This session translates sleep science into practical choices employees can use before, during and after demanding working days.
Participants build routines that support more consistent sleep, identify how to manage energy without relying entirely on caffeine, and prepare for periods when ideal rest is not possible.
The session focuses on sustainable performance rather than chasing perfect sleep or attempting to maximize every hour.
Participants learn which habits are most useful, how to recognize the effects of accumulated sleep loss and when ongoing tiredness or sleep disruption requires professional support.
What your people take away
- Build practical routines that support attention, energy and recovery
- Recognize how insufficient sleep affects judgment, memory and emotional regulation
- Use caffeine, light, movement, breaks and naps more deliberately
- Prepare for high-demand periods and recover more effectively afterwards
- Recognize when persistent sleepiness or disrupted sleep needs further assessment
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- What each length covers, 30 minutes to full day
- Everything that’s covered, part by part
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What each length covers
30 minutes
30 Minutes — Key Points: Build a Better Performance and Recovery PlanA focused 30-minute session on three key points from Build a Better Performance and Recovery Plan: protect the sleep opportunity you actually have, create a routine that supports recovery and use alertness tools with a purpose.
- Protect the sleep opportunity you actually have
- Create a routine that supports recovery
- Use alertness tools with a purpose
Covers 3 of 4 points in Build a Better Performance and Recovery Plan.
60 minutes
60 Minutes — Module 1: Build a Better Performance and Recovery PlanThe 60-minute session gives participants an immediate framework for improving sleep opportunity, managing alertness and making safer performance decisions after poor rest. They leave with a practical routine and one clearly defined change to test.
- Module 1: Build a Better Performance and Recovery Plan
- Live Q&A
Covers 1 of 3 parts: Build a Better Performance and Recovery Plan.
90 minutes
90 Minutes — Modules 1 and 2: Understand and Manage the Effects of Sleep LossThe 90-minute session adds deeper exploration of attention, memory, decision-making, emotional regulation and accumulated sleep pressure. Participants identify where fatigue affects their own work and strengthen their strategies for demanding days.
- Module 1: Build a Better Performance and Recovery Plan
- Module 2: Understand What Sleep Loss Does to Performance
- Live Q&A
Covers 2 of 3 parts: Build a Better Performance and Recovery Plan and Understand What Sleep Loss Does to Performance.
3 hours
Covers all 3 parts.
Full day
Full Day — Modules 1, 2 and 3: Build a Sustainable Rest and Performance StrategyThe full-day session combines practical habit design, accessible sleep science and workplace application. Participants build flexible plans for deadlines, travel, shift changes and disrupted weeks while identifying when personal strategies are no longer enough.
- Module 1: Build a Better Performance and Recovery Plan
- Module 2: Understand What Sleep Loss Does to Performance
- Module 3: Make Rest and Performance Sustainable
- Live Q&A
Covers all 3 parts, in more depth, with more time to practice.
What’s covered
Build a Better Performance and Recovery Plan
Every length- Protect the sleep opportunity you actually haveParticipants review their working hours, commute, responsibilities and usual sleep window, then identify where sleep opportunity is being lost.
- Create a routine that supports recoveryParticipants build a short, repeatable transition from work into rest using practical actions such as ending work communication, preparing for the next day, reducing stimulation or creating a consistent wind-down cue.
- Use alertness tools with a purposeParticipants compare caffeine, daylight, movement, breaks and naps and identify when each tool may help or interfere with later sleep.
- Make better decisions after poor sleepParticipants identify which tasks become more difficult when they are tired, including driving, complex judgment, conflict management and detailed work.
Understand What Sleep Loss Does to Performance
90 minutes and longer- When attention becomes less reliableParticipants explore how poor sleep can affect sustained attention, reaction time and the ability to notice errors.
- When memory and learning sufferThe facilitator explains how sleep supports the organization and retention of information.
- When decisions feel easier than they areParticipants examine how fatigue may affect risk assessment, impulse control and confidence in judgment.
- When emotional control takes more effortParticipants explore how sleep loss can increase irritability, reduce patience and make ordinary pressure feel more intense.
Make Rest and Performance Sustainable
3 hours and longer- Recognize accumulated sleep pressureParticipants compare one difficult night with repeated short or disrupted sleep across several days.
- Plan for deadlines, travel and high-demand periodsParticipants create flexible strategies for temporary periods of reduced sleep, including protecting rest beforehand, prioritizing essential work, planning recovery and avoiding the assumption that performance can be maintained indefinitely through effort alone.
- Build team practices that reduce fatigue riskParticipants explore practical workplace measures such as clearer handovers, realistic deadlines, protected breaks, workload prioritization and avoiding unnecessary late communication.
- Know when tiredness needs further supportParticipants learn to recognize persistent insomnia, severe daytime sleepiness, loud snoring, breathing pauses, repeated near misses and ongoing difficulty functioning as reasons to seek professional or workplace support.
Who it’s for
- Employees who want practical sleep strategies connected to workplace performance
- Desk-based, hybrid and high-demand roles managing focus and decision quality
- Teams preparing for deadlines, travel or periods of reduced rest
- Workplace wellbeing programs focused on energy, recovery and cognitive performance
- Anyone wanting clearer boundaries between self-management and professional support
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 Build a Better Performance and Recovery Plan: protect the sleep opportunity you actually have, create a routine that supports recovery and use alertness tools with a purpose. A 60-minute session covers Build a Better Performance and Recovery Plan in full, with a live Q&A. A 90-minute session adds Understand What Sleep Loss Does to Performance. A 3-hour session adds Make Rest and Performance Sustainable. A full-day session covers everything, in more depth, with more time to practice.
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.