Optimise your sleep

A personalised journey to optimise your sleep by learning more about sleep, evaluating your own sleep and applying basic principles of good sleep practise.

How to buy

To purchase a course:

  1. Register on the site by clicking on the “Create new account"
  2. Return to this page
  3. Click the Buy Now button

Target audience

Key target groups

  1. Individuals who are concerned that their poor sleep is impacting their school or work performance or their health
  2. Any person seeking to make changes to their sleep-related behaviours in order to improve their sleep
  3. People with a general interest in sleep and health
  4. Health professionals who would like to learn more about sleep

Course content

What will I learn

  1. Understand the perks of sleeping well and the consequences of not sleeping enough.
  2. Establish a better understanding of how well you currently sleep and how high your sleep debt is.
  3. Achieve tailored skills to improve your sleep.
  4. Start a 3-week sleep camp to pay off your sleep debt and reset your body clock.
  5. Conduct basic assessments of movement behaviours and skills with children and adolescents.
  6. You will learn the most common bad sleep habits and how to avoid them.
  7. You will learn how to keep a sleep diary and how to interpret the results.


Each module will have four multiple choice questions. Students will have unlimited attempts to answer these questions. A certificate of completion will be issued once all of the assessments have been completed.

Course description

This course is designed for adults who are concerned about their sleep, and the consequences it may be having on their well-being, professional and even social lives. If you:

  • are longing for a good nights sleep,
  • regularly experience broken or disrupted sleep,
  • can't remember when you last woke up feeling refreshed,
  • feel unnecessarily sleepy or catch yourself dozing off during the daytime,
  • or are wondering whether your poor sleep is impacting your well-being or daytime functioning, then this course is for you.
The presentations and videos in this course are designed to enrich your understanding of sleep, answer common sleep-related questions, and equip you with valid tools to interrogate your sleep pattern, environment and associated habits. During this course, you will receive an overview of the basics of sleep and health; be introduced to valid sleep measurement tools; and you will assess your own sleep over the course of a week to build your personal sleep profile. With this in hand, you will learn to interpret your profile, identify likely disrupters of your sleep, and apply evidence-based practical tips and strategies which you can implement to optimise your sleep.


Previous experience and knowledge is not required.

About the instructors

Dr. Dale Rae
Dr Rae is a Senior Researcher at the Health through Physical Activity, Lifestyle and Sport Research Centre, within the Faculty of Health Sciences, at the University of Cape Town (UCT) in South Africa and the Director of Sleep Science at the Sports Science Institute of South Africa. She obtained a PhD from UCT in 2007 and has worked at UCT ever since.

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Paula R. Pienaar
Paula Pienaar is a Sleep Scientist and PhD candidate within the Faculty of Health Sciences, at the University of Cape Town (UCT), and a co-founder of Sleep Science at the Sports Science Institute of South Africa.

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Rob Henst
Rob Henst is a co-founder and Sleep Scientist of Sleep Science at the Sports Science Institute of South Africa, and a PhD candidate at the University of Cape Town’s Faculty of Health Sciences. Rob is interested in sleep improvement strategies to help individuals lose weight and minimize the risk for developing non-communicable diseases. His areas of expertise include circadian rhythms and wearable technology. When Rob isn’t helping others sleep better, he spends time doing outdoors activities such as hiking and camping. Rob Henst grew up in the Netherlands, but now resides in Cape Town, South Africa.

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Price:R2000 R1000


Videos in MP4 format
Animated PowerPoint Videos in MP4 format
Course content in book format
Additional resources
Certificate of completion
Accessible on mobile devices
Last modified: Wednesday, 22 March 2023, 2:52 PM