COURSE

Sleep Like A Rockstar

In this Master Class, we cover science-based tools, tweaks, hacks, and optimization strategies to upgrade the quality of your sleep and have you waking up refreshed, fully charged, and ready to own the day. You will also learn how to reattune yourself to nature and its natural sleep-wake rhythms.

Clarity Performance Focus Secular Mindfulness Secular Mindfulness Sleep

Meet your Teacher

Bob Chugani

Bali, Indonesia

Bob Chugani is a sleep expert, who's obsessed with the latest research on optimizing sleep for rest, recovery and performance. His Interests are varied but lay amongst the fields of neurobiology, psychology, and philosophy.

32 Days

8.8k students

4.8 stars

4 min / day

Clarity

English

Lesson 1

What Sleep Is

We start by examining a typical sleep cycle chart. You can go ahead and google this if you wish to have a visual, or just follow along with the recording. Here I address the deep sleep stage (non-REM) and dream sleep stage (REM) and their associated brainwave states.

Lesson 2

Sleep Time and Sleep Opportunity

Here I discuss what I view to be one of the most important misconceptions about sleep: that we need eight hours in order to feel rejuvenated. Instead, We correlate ultradian cycles with optimal sleep time.

Lesson 3

Caffeine

Here I discuss everyone's favorite psychoactive stimulant (myself included). The half-life of caffeine is 6-8 hours depending on one's genetics. understanding this and is crucial.

Lesson 4

Alcohol

Here I discuss the effects of alcohol on our sleep, how detoxing aldehydes interferes with sleep, and how our sleep cycles are affected.

Lesson 5

Cortisol and Melatonin

Here I discuss the dance between the hormone of light and the hormone of darkness. The interplay between cortisol and melatonin is often what determines the quality of our sleep.

Lesson 6

Blue light vs. Red light

Here I discuss the effects of light on our circadian rhythms and hormone levels. We dive deeper into circadian mismatches and their effect on our sleep cycles.

Lesson 7

Mitigation

Here I discuss the numerous ways we can mitigate the effects of blue light from our screens in the evening. I'd be a hypocrite if i said "Do not look at any screens in the evening before bed", because lets face it, most of us are social beings, and these days using devices are the way we socially interact with those near and far.

Lesson 8

The iPad Experiment

Here I discuss an experiment conducted on participants reading ebooks on iPads before bed, to understand the effects on sleep as compared to participants reading paper-back books before bed. The results are astounding.

Lesson 9

Morning Serotonin

Here we discuss how Melatonin is made and the effects of natural sunlight viewing in the morning on sleep in the evening. Serotonin is a hormone which is synthesized when natural light enters the eyes in the morning, and it is a precursor for melatonin which is secreted in the presence of darkness.

Lesson 10

The Circadian Clock

Here I discuss resetting our circadian clock and getting back in alignment with our natural circadian rhythms by exposing our retinas to the different colors and the different frequencies of natural light at different times of day.

Lesson 11

10pm to 2am and HGH

Here I discuss the optimal time to be fast asleep. I address ancient wisdom and look at the latest research regarding hormone release, particularly Human Growth Hormone and the vital role it plays in our health and longevity.

Lesson 12

What exactly is good quality sleep?

Here I correlate the body's repair and regeneration processes with the time that we go to sleep because of the hormones that are released during the window of 10pm and 2am.

Lesson 13

Testosterone

Here I discuss the definition of 'bad sleep' or sleep deprivation and its detrimental effects on testosterone, a powerful hormone directly influencing our biological age.

Lesson 14

Body Composition

Here I discuss the effects of sleep deprivation on body composition. It turns out that body fat percentage is heavily influenced by how well or how badly we sleep.

Lesson 15

Natural Killer Cells

Here I discuss the effects of good quality sleep, or lack thereof, on our body's immune system.

Lesson 16

Insulin

Here I discuss what the hormone insulin is, and how the quality of our sleep affects it.

Lesson 17

Leptin and Ghrelin

These are two hormones that seem to work hand in hand. Leptin is the body's satiety hormone, it makes us feel satiated or full. Ghrelin is the body's hunger hormone, it's what is released when we're craving food or we need a replenishment of energy.

Lesson 18

Memory and Learning

Here I discuss the effects of sleep deprivation on a part of the brain called the 'Hippocampus' which is associated with our ability to learn new information as well as our ability to remember or recall what we have learned.

Lesson 19

Dementia

Here I discuss 'brainwashing', or rather 'washing the brain', the necessary process of cleaning out the toxic byproducts of a day of brain activity to prevent neurodegeneration.

Lesson 20

Emotional Intelligence

Here I discuss how the quality of our sleep is directly related to our EQ or our emotional intelligence. Emotional intelligence is our ability to be aware of and regulate our own emotions.

Lesson 21

The Most Powerful Antioxidant

Here I discuss what an antioxidant is, as well as the most powerful one that our body makes: Melatonin.

Lesson 22

Absolute Darkness

Here I discuss the benefits of sleeping in a room that is so dark that you cannot even see your hand when placed in front of your face.

Lesson 23

EMF

Here I discuss the light that the eye cannot see but that the body can sense and how this category of light has an impact on our sleep.

Lesson 24

Morning Exercise

Here I discuss the impact of physical exercise (undertaken at different times of day) on sleep.

Lesson 25

Magnesium

Here I discuss supplementing Magnesium to replenish blood-levels and improve sleep quality.

Lesson 26

Temperature

Here I discuss vasodilation, vasoconstriction and the effects of cold on reducing our body temperature at bedtime.

Lesson 27

Meditation

Here I discuss the correlation between having a meditation practice and the quality of one's sleep.

Lesson 28

Eating and Sleeping

Here I discuss the correlation between the time that we eat out last meal, the digestion process, and the effects on our sleep.

Lesson 29

Sleep Position

Here I discuss the correlation between sleep posture and quality of sleep.

Lesson 30

Naps

Here I discuss a few things to consider when taking an afternoon nap.

Lesson 31

NSDR

Here I discuss Non-sleep Deep Rest protocols.

Lesson 32

Conclusion

As you can tell from this course, sleep is one of my passions and I believe that it is the bucket that fills all of the other buckets that have an influence over the quality of our life. I hope that you've gotten enough from this course so that you can slowly improve the quality of your sleep over time.

4.8 (116)

Recent Reviews

Gerenne

October 31, 2025

It was very informative and I learned so much that I will start to make it a habit for my night time routine.

JenH

September 14, 2025

The information is very good and I truly appreciate what I learned in the course. I struggled with the choppy, what felt to me strangely edited presentation. The extremely short sessions, that frequently ended abruptly, seemed disjointed. The course would have been more enjoyable for me if the sessions flowed better I also found the post-session questions to be oddly presented with many of the questions having multiple ‘correct’ options but I wasn’t able to choose multiple answers. Some also contained incorrect grammar that made it feel like the questions were just thrown together because IT has a post-session question requirement. Overall, a worthwhile course that could be 5 stars with a more fluid presentation of the materials and a fine tuning of the follow-up questions to check for understanding.

James

August 8, 2025

This was the most helpful and comprehensive sleep course I’ve ever taken. Lots of new information.

Belinda

July 26, 2025

Really interesting information and insights into small chunks so they are really relevant.

Gisele

February 23, 2025

I loved your course, thank you! The research included and background information was so insightful. Your clear descriptions were excellent. My only criticism is that I found it challenging to concentrate with the music in the background, however it’s definitely my favourite sleep course. ✨🌟✨🌟

Susan

January 21, 2025

Full of very interesting information, to either reaffirm or alter your sleeping habits.

December 17, 2024

TY. Excellent information. Beautifully shared.

Barbara

December 11, 2024

Great easy listening! Lots of good information!

River

November 16, 2024

I’ve never heard so much information about sleep before.. This is enlightening, (lol) especially about natural light before artificial light in the morning! There are so many ways we can improve our sleep, which then improves our lives! Thank you for sharing all this knowledge here, it’s empowering.

Robin

October 9, 2024

Fantastic! Lots of helpful tip offered in bite size pieces. Thank you.

Mario

August 25, 2024

That was just awesome. Thank you so much. Mario.

Phoenix

August 1, 2024

This course was AMAZING!! I've taken a lot of sleep hygiene courses, done my own research, and have had battle with sleep my whole life. I learned so many new things while also reinforced some things I already knew. My only criticism is the annoying repetitive music in the background. It was really distracting to me.

Deanna

July 20, 2024

What a wonderful all in course for tips and information about sleep that even I have read books like 'why we sleep' and wearing an Oura ring, I learned so much and remembered more and had a laid out plan to improve the quality of my sleep. Thank you so much 🙏.

John

July 15, 2024

Wow! Thank you SO much, Bob. This is one of my very favorite courses I’ve ever done on IT. I love how your suggestions are all very doable things. You’ve introduced ideas that I haven’t run across in every other sleep-info context. I’m already trying to implement as many of these as I can. Thanks again! I plan to come back and listen again. Also, just as a counterweight since so many people seemed to dislike the accompanying music, I liked it and didn’t find it distracting at all but rather relaxing.

Jessie

June 24, 2024

Thank you, I learnt a lot from this course - Practical learnings that I can implement immediately.

Julie

May 13, 2024

Really succinct short lessons with clear, helpful points. Liked the qizez as it helped me reflect on the content.

Brenda

May 13, 2024

So much great information!! I will listen to this again and again!! Thank you!!!

Samantha

April 18, 2024

Brilliant course! So many helpful tips and I loved hearing about the studies and the science behind the information presented. Clear, concise, easy to listen to as well as informative. Thank you.

Isabelle

April 6, 2024

by Bob Chugani

9 min

4.5

• GUIDED

Heart-Mind Coherence

Bob Chugani

8 min

4.6

• GUIDED

Inner Ease

Bob Chugani

12 min

4.9

• MUSIC

•

Binaural Beats: Delta Brain Waves - Dream Drift Serenade

Bob Chugani

21 min

4.7

• GUIDED

Coherent Vision

Bob Chugani

11 min

4.8

• GUIDED

Heart Lock-In

Bob Chugani

15 min

4.8

• MUSIC

•

Introspection - Binaural Beats - Alpha Brain Waves - 9Hz

Bob Chugani

8 min

4.7

• GUIDED

•

Drop Into Heart Coherence

Bob Chugani

23 min

4.7

• MUSIC

•

Binaural Beats: Delta Brain Waves - Moonlit Melodies

Bob Chugani

23 min

4.7

• MUSIC

•

Binaural Beats: Delta Brain Waves - Soothing Soulscapes

Bob Chugani

23 min

4.5

• MUSIC

•

Binaural Beats - Theta Brain Waves - 528Hz

Bob Chugani

Trusted by 35 million people. It's free.

Get the app

Retreat categories

Top Retreats

Find Your Perfect Retreat

Blog categories

Top Articles

How to Meditate

Meditation Timer

Sleep Like A Rockstar

Recent Reviews

More from Bob Chugani

Brainwaves

Drop into Heart Coherence

The Needs Of The Spirit

The Heart Of The Matter

Cultivating Grateful Living: A Journey to True Fulfillment

Calibrate Your Compass: Setting the Trajectory to Achieving your Wildest Dreams

The Conscious Explorer: Navigating Your Inner World

Eintauchen In Die Herz-Kohärenz

Ondas Cerebrales