WELCOME TO DENDRO
Your sleep matters. You’re about to embark on a journey designed to help you improve your sleep health. Although you have access to all 7 modules, we cannot emphasize enough that you don’t skip ahead. We spent a great deal of time thinking through the order of information and exercises in this program. You will get the most out of this material by going through it chronologically. Your first step on the journey is to watch this introductory video. Let’s get started.
- Sleep is the foundation of health.
- Sleep is connected to everything.
- Sleep can be your natural superpower.
- Great sleep can be trained overtime.
- Real results require hard work.
MODULE 1: INTRODUCTION
This module teaches you why sleep is the foundation of your health. You’ll learn how modern medicine is moving from treating illness to preventing it, and why sleep is central to protecting your body and brain. By understanding the essentials of sleep, you’ll see how it improves daily energy, long-term resilience, and more.
- View sleep as the foundation of health.
- Describe the 3 paradigms of medicine
- Identify the 4 “C’s” of chronic disease
- Outline the QQCC sleep framework
- Recognize the key benefits of sleep
MODULE 2: HEALTHY HABITS
This module shifts from the why to the how.You’ll learn simple, science-backed ways to build daily habits, spot what throws you off track, and focus on the routines that matter most. By applying these tools, you create healthy patterns that actually last and lower your risk of chronic disease.
- Focus on prevention not treatment.
- Learn the 4 main threats your future.
- Spot traps that derail healthy habits.
- Use the HEAL framework for choices.
- Realise how small actions compound.
MODULE 3: SLEEP
This module explains why sleep is not a luxury but a necessity.You’ll learn how your body clock, sleep stages, and daily habits all shape the quality of your rest. With this knowledge, you can build deeper, more restorative sleep that sharpens your brain, balances your mood, and protects your future health.
- Understand why sleep is essential.
- Describe the body’s circadian rhythm.
- Recognize the role of chronotypes.
- Identify the 4 stages of sleep.
- Spot common disruptors to sleep.
- Learn key tips for better nightly rest.
- Outline the QQCC framework.
MODULE 4: NUTRITION
This module explores how food fuels not just your body, but also, your brain, sleep, and more.You’ll learn the basics of macronutrients and micronutrients, the critical role of your gut microbiome, and the impact of meal timing and food quality. By the end, you’ll see how simple nutrition choices can steady your energy, protect your sleep, and improve your quality of life.
- Understand macronutrients.
- Understand micronutrients.
- Recognize the gut-brain connection.
- Learn about blood sugar swings.
- Learn the importance of meal timing.
- The dangers of ultra-processed foods.
MODULE 5: MOVEMENT
This module explains how movement supports both sleep and long-term health.You’ll learn how different types of exercise work with your biology to improve recovery, reduce stress, and support your body clock. By the end, you’ll see how moving consistently builds energy during the day, primes you for deeper rest at night, and creates resilience for the long-term.
- How exercise builds sleep pressure.
- Learn why training helps recovery.
- Understand how cardio supports rest.
- Why exercise timing matters.
- Remember consistency beats intensity.
MODULE 6: MINDFULNESS
This module explores the deep connection between stress, mental health, and sleep.You’ll learn how thoughts and emotions can keep your body wired and how simple, science-backed practices can calm your nervous system. With the right tools, you can shift from alert to ease, break the stress-sleep cycle, and unlock more restorative rest.
- How stress and sleep are linked.
- Brain’s worry network disrupts rest.
- REM sleep processes emotions.
- Mindfulness calms the nervous system.
- Simple tools to wind-down.
- Calming routines to train for sleep.
MODULE 7: HEALTHY YEARS
This module explores how your daily environment and habits shape the way you age.You’ll learn how sleep, nutrition, movement, and mindfulness all work together to slow biological aging and protect long-term health. With this knowledge, you can create small but powerful shifts that help you feel sharper, stronger, and add life to years.
- How your environment impacts sleep.
- How your behaviours impact sleep.
- The exposome and long-term health.
- How daily habits impact biological age.
- How sleep helps you add life to years.
TRANSFORM YOUR SLEEP
Night Restore requires proper sleep hygiene. Protein doesn't instantly grow muscle, right? Sleep is no different. Put it the work and you'll get the results. Are you ready to join the sleep club?
