Fix your sleep and the rest gets easier

Sleep shapes everything: how you feel, think, perform and live. Yet most of us treat it as an afterthought, something we'll get to after everything else is handled. The reality? Nothing works properly without sleep. Not your focus. Not your mood. Not your health. Not your relationships.

In Sleep First, Dr Jemma King, expert researcher in human behaviour and sleep science, reveals what's really going on when your head hits the pillow — and why optimising those hours changes everything that follows. You'll learn why your brain needs to clean itself every night, why you keep waking at 3am, how your coffee changes your neurochemistry and why your phone is sabotaging your rest. Most importantly, you'll build your Sleep First Formula: a personalised strategy based on your own daily habits, challenges and goals.

With Sleep First, you'll:

• understand common sleep problems and the practical solutions that really work
• navigate shift work, jet lag, stress, parenthood and a demanding schedule
• learn how caffeine, alcohol, screens and late meals affect your sleep quality
• discover how elite athletes and military operatives maximise rest for peak performance
• use built-in assessments and worksheets to pinpoint your personal sleep disruptors and track your progress.

Whether you want to perform at your peak or just feel better every day, this book is your guide to making sleep work for you. Good sleep changes everything. Sleep First will help you get it.

Start with sleep. Everything else will follow.

DR JEMMA KING is a behavioural scientist whose work spans elite sport, defence and the C-suite. She has advised the Australian Olympic swim team, the Australian Institute of Sport, Special Operations Command, and CEOs across multiple sectors. She holds an Honorary Research Fellowship at the University of Queensland’s School of Psychology, and her research appears in Nature Scientific Reports.