Watch the Quick Start (10 minutes)

A short tour of how the program works: what a microdose is, why small beats big for sleep, and how the emails, weekly WOOP plan, and tracker fit together.

You Already Know Sleep Matters. The Advice Is Just Too Big.

Most sleep advice asks you to change everything at once: new bedtime, no screens, no caffeine, perfect routine. It works for about a week. Microdose+ Sleep takes the opposite approach. Each week you get three small, specific habits, each taking 2 to 10 minutes and each grounded in sleep research. You try them, keep what fits your life, and stack them one at a time. Over eight weeks, the small changes add up to a different relationship with your nights. I built this as a physician, and as someone for whom sleep has always been the hardest health habit to get right. It's designed for real schedules, not ideal ones.

Everything You Need for 8 Weeks of Better Nights

An abbreviated version of what you'll receive

24 sleep microdoses by email. Three short lessons a week on Monday, Wednesday and Friday. Each is one small, specific habit you can start that day.

A Sunday preview every week. An email plus a short voiceover slide deck explaining what the week covers and why it matters.

A weekly WOOP plan. A 5-minute Sunday exercise (Wish, Outcome, Obstacle, Plan) in your own online journal. You can print the whole journal at the end.

A private habit and sleep tracker. Check off your microdoses, log bedtime, wake time and sleep quality, and see your trends. Each microdose's science unlocks the day it arrives in your email.

Weekly worksheets and tools. Released week by week in your course portal.

A community of people doing it with you. The Well-IQ Community: a space to share what's working and get unstuck.

The syllabus

9 Chapters · 16 Lessons

    1. (Included in full purchase)

      Start Here: How Microdose+ Works

    2. (Included in full purchase)

      Start Here: The Tracking Portal

    1. (Included in full purchase)

      Week 1 Video: Baseline & Awareness

    2. (Included in full purchase)

      Week 1 Tracking

    1. (Included in full purchase)

      Week 2 Video: Circadian Timing

    2. (Included in full purchase)

      Week 2 Tracking

    1. (Included in full purchase)

      Week 3 Video: Environment Optimization

    2. (Included in full purchase)

      Week 3 Tracking

    1. (Included in full purchase)

      Week 4 Video: Evening Ritual Design

    2. (Included in full purchase)

      Week 4 Tracking

    1. (Included in full purchase)

      Week 5 Video: Stress & Mind Reset

    2. (Included in full purchase)

      Week 5 Tracking

    1. (Included in full purchase)

      Week 6 Video: Food & Chemistry

    2. (Included in full purchase)

      Week 6 Tracking

    1. (Included in full purchase)

      Week 7 Video: Movement & Recovery

    1. (Included in full purchase)

      Week 8 Video: Resilience & Long-Term Skills

How the Program Works

Enroll by November 8, 2026

You'll get a welcome email right away, with your Quick Start and tracker sign-in.

Start together on Monday, November 9

The whole founding cohort begins the same day, so you're never doing this alone.

Sundays: preview and plan.

A short email and slide deck preview the week. You set your intention with a 5-minute WOOP.

Monday, Wednesday, Friday: one microdose. Read it in a few minutes and try it that day. Check it off (along with previous ones) in your tracker.

Week 8: keep what works. You finish with a personal set of habits that fit your life, not a rulebook.

About 5 minutes per day, plus an additional 10-15 minutes on Sundays (for the week's introduction and to set your intention).

Jeff Taekman, M.D. Physician · Professor Emeritus, Duke University · HealthHippieMD

Jeff Taekman, MD, is Professor Emeritus of Anesthesiology at Duke University, where he spent 17 years as Assistant Dean for Educational Technology and founded Duke's Human Simulation and Patient Safety Center. He completed a fellowship in Integrative Medicine at the Andrew Weil Center at the University of Arizona. His career has focused on a single question: how do people actually learn and change?  Microdose+ is his answer for health habits. It uses small, evidence-based actions practiced consistently, instead of big resolutions that fade. Through HealthHippieMD and Well-IQ, he's building a Microdose+ program for every dimension of wellness. Sleep is the first.

Better Sleep Is Easier With a Buddy

People who change habits alongside someone else tend to stick with them. Enroll, then share your personal buddy code you receive with your welcome email. You'll start the same Monday and can check in on each other's progress.

$197.00

Enroll now and Get a Buddy Code

FAQ

How much time does this take?  About 5 minutes on Monday, Wednesday and Friday, plus 10 minutes on Sunday for your weekly plan. Most microdoses take 2 to 10 minutes to do. Do I need a sleep tracker or wearable?  No. You can log sleep by hand in the program's tracker. If you use an Oura Ring, Apple Watch or similar, there's an optional field for its sleep score. What if I fall behind or miss a week?  Nothing breaks. Lessons stay in your inbox and your portal, and each microdose stands on its own. Pick up where you are. Is this medical treatment?  No. Microdose+ Sleep is an education and habit program, not medical care. If you have ongoing insomnia, loud snoring, gasping during sleep, or daytime sleepiness that affects driving or work, talk with your doctor. Those can signal conditions like sleep apnea that need evaluation. Can I use this if I take sleep medication?  Yes. The habits work alongside most treatment plans. Don't stop or change a medication without talking to your prescriber. When does it start?  The founding cohort starts together on Monday, November 9. Your welcome email arrives as soon as you enroll. What's your refund policy? If you decide Microdose+ Sleep is not for you in the first 14 days, I will refund your payment.  What happens after 8 weeks?  You will continue to log your habits weeks 9 and 10. You keep access to your tracker history and your WOOP journal, and you finish with a personal set of habits that work for you.

Start Sleeping Better on November 9

Join the founding cohort for $99 (using the code sent in the announcement email), about half the regular $197 price.  Founding pricing ends November 8, 2026.

$197.00

Enroll Now