Wake up sharp. Stay sharp all day.
Rest & Rise Science gives you a complete, biology-first system — built around your chronotype, your ultradian rhythms, and proven recovery protocols — so you stop managing fatigue and start engineering genuine energy.
"Understanding why a protocol works is what makes it stick — so we always do the science before we do the habit."— Dr. J Raymond ABK
What you'll learn
What you'll be able to do
- Build a personalised circadian schedule aligned to your chronotype that maximises alertness and deep sleep
- Apply evidence-based light, temperature, and timing protocols to fall asleep faster and stay asleep longer
- Identify and eliminate the hidden energy drains — dietary, behavioural, and environmental — sabotaging your recovery
- Structure a daily energy rhythm (ultradian cycles, strategic rest, and peak-performance windows) for sustained focus without crashes
- Design a post-exercise and post-work recovery stack using proven techniques from elite sport science
- Track and interpret key sleep and recovery metrics so you can objectively measure progress and adjust your system over time
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
5 modules · 17 lessons
Your Circadian Blueprint
Establishes the biological foundations of the body clock before any behavioural change is attempted. Students first understand the 'why' behind their sleep-wake patterns, diagnose their chronotype, and quantify existing sleep debt — creating a personal baseline that every later module builds on.
- 1.1How Your Body Clock Really WorksIncluded
- 1.2Chronotype Identification & What It Really MeansIncluded
- 1.3Social Jetlag — Diagnosing Your Sleep DebtIncluded
The Sleep Architecture Lab
Dives into what actually happens during sleep and which environmental and chemical signals amplify or destroy it. By the end, students can design an evidence-based pre-sleep protocol tailored to their own environment and habits — directly addressing the outcome of falling asleep faster and staying asleep longer.
- 2.1Sleep Stages, Cycles & What's Actually RecoveringIncluded
- 2.2Light as the Master SignalIncluded
- 2.3Temperature, Timing & Pre-Sleep ProtocolsIncluded
- 2.4Caffeine, Alcohol & Sleep Disruptors — The Full PictureIncluded
Energy Architecture — Fuelling & Structuring Your Day
Shifts focus from night-time recovery to daytime energy design. Students learn to map their ultradian performance cycles, stabilise blood sugar for sustained cognitive energy, and identify hidden environmental and behavioural drains — creating the daytime conditions that also feed back into better night-time sleep.
- 3.1Ultradian Rhythms & Your Peak Performance WindowsIncluded
- 3.2Nutrition Timing, Blood Sugar & Energy StabilityIncluded
- 3.3Hidden Energy Drains — Environment, Behaviour & Stress LoadIncluded
Recovery Science — Rebuilding Like an Athlete
Applies elite sport-science recovery frameworks to everyday life. Students learn to balance stress and recovery using physiological markers, deploy active recovery techniques post-exercise and post-work, and use strategic rest tools (napping, NSDR) — completing the daytime side of the energy-recovery loop before the tracking module.
- 4.1Exercise Timing & Its Sleep-Energy PayoffIncluded
- 4.2The Stress-Recovery Balance — HRV, ANS & ResilienceIncluded
- 4.3Post-Work Decompression & The Cognitive Shutdown ProtocolIncluded
- 4.4Strategic Napping & Non-Sleep Deep RestIncluded
Tracking, Iterating & Building Your Personal System
Synthesises all prior modules into a coherent, measurable personal system. Students select appropriate metrics, learn to interpret and troubleshoot their data, and build a full Sleep & Energy Operating System they will continue using after the course ends — directly delivering the outcome of objective self-measurement and ongoing adjustment.
- 5.1Sleep & Recovery Metrics That Actually MatterIncluded
- 5.2Troubleshooting — When the System Isn't WorkingIncluded
- 5.3Your Sleep & Energy Operating SystemIncluded
Who it's for
Is this you?
The Wired Entrepreneur
Running on caffeine and adrenaline, they need a biology-first system to replace stimulant dependency with real, sustainable energy.
The Burnt-Out Professional
High-performing but chronically exhausted, they're ready to stop white-knuckling through the afternoon crash and fix the root cause.
The Dedicated Trainer
They train consistently but recover poorly — this course closes the gap between their effort in the gym and adaptation outside it.
The Data-Driven Optimiser
Already tracking HRV or wearing a sleep device, they want the science to actually interpret their metrics and act on them precisely.
The Night-Shift Struggler
Their schedule fights their biology daily — circadian realignment protocols give them tools to recover properly despite irregular hours.
The Health-Conscious Parent
Sleep-deprived by life demands, not just habits, they need an efficient, evidence-based system that works inside a non-negotiable schedule.
Questions
Frequently asked
Your teacher
A note from your teacher
Dr. J Raymond ABK
If you're reading this, there's a good chance you're functioning — but you know you're not recovering. You get through the day, you hit your deadlines, you probably even exercise. But the tiredness is always there, sitting just underneath everything. The coffee is doing less. The weekends don't fully reset you. And the advice you've tried — the sleep hygiene tips, the screen-time rules, the magnesium supplements — hasn't moved the needle in any meaningful way.
I built Rest & Rise Science because that gap between "I know I should sleep better" and "I actually know how to make my biology work for me" is enormous — and almost nothing in the wellness space bridges it honestly. Most sleep content either oversimplifies the science into platitudes, or buries you in research without telling you what to do on Monday morning. This course does neither.
What you'll find here is a structured system built on the same foundational science used in high-performance sport: circadian biology, sleep architecture, HRV-based recovery monitoring, ultradian rhythms, and nutrition timing research. I've spent a long time translating this body of evidence into language that's precise without being inaccessible, and practical without losing the rigour that makes it actually work. Every module moves from mechanism to protocol — because understanding why something works is what makes you stick to it.
The curriculum is sequenced deliberately. We start by diagnosing your chronotype and sleep debt, because personalisation isn't a feature — it's the foundation. From there we build your sleep architecture, your daily energy rhythm, your recovery stack, and finally your tracking and iteration system. By Module 5, you won't need me to tell you what to adjust — you'll have the tools to read your own data and course-correct independently.
I won't promise you a magic transformation in seven days. What I will promise is this: if you work through this material and apply the protocols, you will understand your own sleep and energy biology better than most clinicians — and you'll have a personalised system you can use and refine for years. That's the real outcome here. Not a quick fix. An operating system.
I'm genuinely glad you're here. Let's get to work.
— Dr. J Raymond ABK
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- 5 modules, 17 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed