Podcasts about sleep the myth

SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/ SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard Iron Neck - Code "SSOF10" https://sweetscienceoffighting.com/ironneck Nick Littlehales is a sleep coach who specializes in optimizing sleep patterns for athletes and sports teams to enhance performance and recovery. He has worked with a variety of sports organizations, including soccer teams, Olympic athletes, and professional cyclists. His work has been influential in changing the way that elite athletes approach sleep as a fundamental aspect of their overall training and preparation. Timestamps 0:00 Nick's background 9:50 The myth of 8 hours sleep 17:20 Aiming for a certain number of sleep cycles instead 24:15 Can you nap when working full time and training? 30:53 Setting a consistent wake time 48:00 Shifting from a morning to night person and vice versa Nick's Book: https://amzn.to/3PeD003 Website: https://sportsleepcoach.com/ Instagram: https://www.instagram.com/_sportsleepcoach/ Twitter: https://twitter.com/sportsleepcoach ★  ★  FREE Stuff! ★  ★ For The Strikers - 5 Powerful Tips For Developing Devastating KO Power! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sweetscienceoffighting.com/devastating-ko-power-yt/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For The Grapplers - 9 Tricks To Build Specific BJJ Strength Without The Rampant Steroid Abuse! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sweetscienceoffighting.com/7-awesome-ways-to-get-stronger-for-grappling-bjj/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For The MMA Athlete - 6 Secrets From The Pros To Never Gas Out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sweetscienceoffighting.com/6-secrets-from-the-pros-to-never-gas-out/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Online Training Programs:

Expert sleep coach Nick Littlehales joins us for our second episode in our special series we have created with WHOOP speaking to world leading experts who can positively impact you and the life you live. Nick causes Jake and Damian to rethink how they look at their sleep patterns for high performance and provides practical tips we can all use for improving sleep patterns. Nick has worked with elite sports teams from Team Sky to Manchester United on improving performance through sleep patterns. He is the author of the book Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind.Thanks to WHOOP for being our partner on this series. WHOOP is a wearable health and fitness coach that helps you to sleep better, train smarter and recover faster.If you're interested in improving your health and overall performance, you can go to join.whoop.com/hpp to get a 20% discount on a WHOOP membership this holiday season. - - - - We have added new dates to our live tour! Tickets are available now at: https://www.thehighperformancepodcast.com/live2023 OUT NOW! The High Performance Daily Journal - 365 ways to become your best! smarturl.it/HPJournal Hosted on Acast. See acast.com/privacy for more information.

Nick Littlehales works with a collection of the biggest stars and teams in international sport. All focused on weaponizing sleep as a critical competitive advantage as these athletes look to achieve the never-ending human goal of realizing their peak performance.Nick has been redefining and innovating a new human sleep approach for over 22 years. Nick's fascinating journey to become the world's leading Elite Sport Sleep Coach and his revolutionary R90 Technique encapsulated in a book called SLEEP “The Myth of 8 hours the power of Naps and the New Plan to Recharge Your Body and Mind”. Published by Penguin Random House, it has made him an International Best Selling Author with translations into 13 languages worldwide.https://www.tedxnewcastle.com/speakers/nick-littlehales/ Hosted on Acast. See acast.com/privacy for more information.

When it comes to quality sleep, you may say, I know! Sleeping eight hours a night is enough. But you know what? The eight hours of sleep theory has not been scientifically proven, and if you are constantly obsessing over getting a full eight hours of sleep every night, you might end up more stressed about not sleeping enough on the days you are too busy. So why is eight-hour sleep time illogical? According to this book, sleep is different from one person to another, and it is not necessary to focus on the length of sleep but to view sleep as a process of restoring the body and mind 24 hours a day, seven days a week. How can we achieve this? We will elaborate it later. This book provides us with a program to improve the quality of sleep, which will overturn the traditional 8-hour sleep theory and help us adjust our sleep in all aspects, starting from the R90 sleep cycle. You will learn to monitor your sleep quality by days, weeks, and months, reducing unnecessary anxieties and enabling you to get quality sleep even in stressful situations.

Welcome to the #RunPainFree Podcast! In today's episode, Coach Jessica Marie Rose Leggio speaks with leading elite sport sleep coach Nick Littlehales. It sounds like a unique professional title, well, that's because he invented it!  Nick's career spans over 20 years. He has been a true innovator in bridging the divide between sleep science and creating actionable steps that athletes can implement to improve their rest and recovery. He is also the author of the international bestselling book "Sleep: The Myth of 8 hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind." In this episode, he shares his knowledge and techniques underpinning his R90 Technique to increase your rest and performance. If you have been basing your recovery on the adage of getting eight hours every night, this episode is going to give you something to sleep on.  Step 1: Circadian rhythms  The first thing you need to do to improve your sleep is developing your understanding of circadian rhythms. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. Like animals and plants, we humans (yes, it turns out we are animals after all!) also respond to changes in daylight.  Our melatonin increases in darkness and is suppressed in daylight, whereas serotonin rises during the daytime. Melatonin is most known for its role as a sleep hormone, and serotonin is the "feel good" hormone.  So, in the world of COVID lockdowns, make sure you get outdoors every day; it will do more for you than slamming another coffee. In the evening, getting off your phone and computer and avoiding blue light will help you sleep.  Step 2: Chronotypes.  Chronotypes relate to your natural inclination to sleep at a particular time. Optimizing your approach to sleep relates to understanding your chronotype. So, the question is, are you an early bird or a night owl?  While you can't deliberately change your chronotype, it is good to be aware of your pattern and know that it shifts over your lifetime. That's why that lazy teenager who can't get out of bed in the morning ends up waking up at the crack of dawn in their 80s. If you want to achieve prime performance, base your sleep on your body's natural rhythm.  Step 3: Think about sleep in cycles rather than hours. Alert! This information is the golden nugget of Nick's R90 Technique.  Start thinking about your sleep in terms of the number of cycles throughout the week instead of just getting eight hours a night. If you don't achieve optimum sleep one night, that okay; like one day rolls into the other, you too can move your recovery into the next.  The eight hours a night idea is an outcome of the modern world. Before that, humans slept several times throughout 24 hours or were polyphasic sleepers rather than monophasic.  On any day, you want to aim to hit five 90 minute cycles. Your sleep cycle includes: dosing off, light sleep, deep sleep, and REM – you need all of these to gain the restorative powers of sleep.  How you split that up can be determined by you. If you are someone who crashes mid-afternoon, take that nap, it all counts. Nick's book highlights that naps are magical for your wellbeing. But the key is to hit 90 minutes, as this completes an entire sleep cycle.  Step 4: Pre and post-sleep routines. To aid your ability to dose off into neverland and hit the day running, Nick emphasizes the importance of pre and post-sleep routines. You are developing a standard time to go to bed, and waking up will help in this regard. But don't beat yourself up if you have a sleep-in after a long week; you're human after all.  Pre-sleep routines may include: Getting off your phone. Lowering the temperature in your bedroom. Dimming the lights. Writing down your to-do list for the next day. Post-sleep routines can include: avoiding technology, aka don't look at your phone first thing and freak out over a work email because your cortisol levels are already high enough in the morning. Instead, do some light exercise and a brief mental challenge such as reading the news, sudoku, or a podcast.   Step 5: Balanced activity and recovery. Recovery doesn't just mean you should be sleeping or doing nothing. Throughout the day, you will have periods of intense physical and mental activity. So it is important to incorporate rest throughout the day. As Nick highlights, it's a simple as, 'pointing your brain in a different direction, and visualizing something different." Nick discusses how looking at the horizon on the sea can be restorative. But if you don't have that option available, getting up from your computer and gazing out your window will also do the trick.  Step 6: Environment. Improving your sleep environment is far more helpful than tracking your hours of sleep. Ideally, you want to create your bedroom in a way that is only associated with rest. Okay, we know what you are thinking; there are exceptions; you are human after all. Aim to minimize bright lights and leave your phone outside your bedroom.  Step 7: Products. People trying to improve their sleep quality typically reach for a product; Whether it be a new mattress, eye masks, a sleep tracker, white noise machines, or blue lights. Nick deliberately puts products in the final position in his R90 Technique; while helpful, they have the most negligible impact overall. If you are in the market of replacing your mattress, Nick says the key is to have a bed that adequately supports your neck, hips, and spine while sleeping in the fetal position. His website has further information on selecting a suitable mattress.  Take away lesson. Sleep should be considered an intrinsic part of the way you approach running. Running is intensive, and as you ramp up miles, you also need to ramp up your recovery. Performance gains won't just occur as a result of pushing harder during your training. A massive chunk of your performance relates to the way you approach to sleep and recovery. Particularly for our marathoners, if you have done a long run on the weekend, factor in having a nap afterward; you've earned it.  TIMESTAMPS 00:32 ­– Introduction and biography 02:37 ­– Nick's unlikely career journey  16:09 – How Nick developed the R90 sleep technique 19:17 – Five 90 minute cycles vs. 8 hours sleep per day 22:21 – Circadian rhythms and chronotypes 25:34 – Shortcomings of sleep products  KEY LEARNING POINTS Aim to achieve five 90 minute cycles a day instead of 8 hours per night Napping has a powerful effect on your recovery, memory, performance, and overall mood Develop pre and post-sleep routines Optimize your sleeping environment by eliminating bright light LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Get a copy of Nick Littlehale's book, Sleep: The Myth of 8 hours the power of Naps and the New Plan to Recharge Your Body and Mind: https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales/products/sleep-by-nick-littlehales. Thanks so much for tuning in this week! It was great to have Nick on the show and share his knowledge on optimizing sleep for athletes. We know sleep is something people often struggle with, but we hope that Nick's practical advice helps you get a good night's rest so you can hit the day running! Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep dreaming!

If you haven't listened to part 1 yet, I highly encourage it. It's episode #6. Just a reminder of who you are listening to: I'm in the middle of my interview with the world renowned Sport Sleep Coach, Nick Littlehales. Nick has developed the R90 Technique that has been proven time and time again to improve sleep for elite level athletes. This is outlined in great detail in his book Sleep The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind. He has quite the resume when it comes to working with elite athletes and coaches. Among those that he has consulted includes, Team Sky, Manchester United, Liverpool, Manchester City, New Zealand's Olympic Rowing Squad, and various coaches within the NBA, NFL, and MLB. This week we talk about what you need to be doing in your morning routine, should your sleeping habits change with the seasons, and are sleep trackers worth it? Notable Links From Episode: Sleep (the book): https://sportsleepcoach.com/collections/books (https://sportsleepcoach.com/collections/books) Atomic Habits (the book): https://jamesclear.com/books (https://jamesclear.com/books) Nick Littlehales Information: Website: https://sportsleepcoach.com/ (https://sportsleepcoach.com/) Instagram: https://www.instagram.com/_sportsleepcoach/ (https://www.instagram.com/_sportsleepcoach/) Twitter: https://twitter.com/sportsleepcoach (https://twitter.com/sportsleepcoach) Jase Kraft's (Host) Information: Instagram: https://instagram.com/jaecheese (https://instagram.com/jaecheese) Website: https://scienceofsportsrecovery.com/ (https://scienceofsportsrecovery.com/) Email: jase@scienceofsportsrecovery.com Episodes Mentioned: 06 - Part 1 - Nick Littlehales

This week I'm introducing you to part 1 of a 2-part episode on Sleep. You get to listen in on my conversation with world renowned Sport Sleep Coach, Nick Littlehales. Nick has developed the R90 Technique that has been proven time and time again to improve sleep for elite level athletes. This is outlined in great detail in his book Sleep The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind. He has quite the resume when it comes to working with elite athletes and coaches. Among those that he has consulted includes, Team Sky, Manchester United, Liverpool, Manchester City, New Zealand's Olympic Rowing Squad, and various coaches within the NBA, NFL, and MLB. This week we talk about Nick's role in being apart of revolutionizing the British Cycling team's sleeping habit, explain what sleep really is and debunk the myth of 8 hours a night. Notable Links from episode: Sleep (the book): https://sportsleepcoach.com/collections/books (https://sportsleepcoach.com/collections/books) Atomic Habits (the book): https://jamesclear.com/books (https://jamesclear.com/books) Nick Littlehales Information: Website: https://sportsleepcoach.com/ (https://sportsleepcoach.com/) Instagram: https://www.instagram.com/_sportsleepcoach/ (https://www.instagram.com/_sportsleepcoach/) Twitter: https://twitter.com/sportsleepcoach (https://twitter.com/sportsleepcoach) Jase Kraft's (Host) Information: Instagram: https://instagram.com/jaecheese (https://instagram.com/jaecheese) Website: https://scienceofsportsrecovery.com/ (https://scienceofsportsrecovery.com/) Email: jase@scienceofsportsrecovery.com

On this episode I interview Nick Littlehales, Elite Sleep Coach and author of Sleep; the myth of 8 hours, the power of naps and the new plan to recharge your body and mind. Very soon into our conversation, Nick talks about the need for downtime and recovery. He goes on to share his journey so far and the paradigm shift that he's starting to see in relation to how people view sleep and recovery. Nick talks about there being no budget for sleep in a lot of sports and businesses that he's gone into. Sleep and recovery are relatively new concepts compared to diet and exercise. It's fascinating to hear Nick explain chronotypes and the impact that this has and can have on our sleep and recovery. For those not familiar with chronotypes, essentially we are talking about whether you are an 'am'er or a pm'er'! In simple terms; are you a morning person or not! The book In Nick's book are a number of steps including; - Circadian rhythms - Chronotypes - Cycles not hours - Pre & post sleep routines - Activity and recovery harmony Sleep doesn't have to be a challenge or issue for you anymore. Here's some wise words of wisdom from Nick; "Get back to some basics and get your awareness up. Put into practice some of the things we've been talking about and you'll be happily amazed." Check out what Nick is up to here Start a conversation with him on; Twitter Facebook Instagram --- Send in a voice message: https://anchor.fm/perfectimbalance4/message

In the month of March, for 21 days, I was dedicated to sleeping at least 7 hours a night. In this episode, I share my reflection on the experience and how I've been able to keep up with these challenges.    Book discussed: Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind (https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge-ebook/dp/B073P4BW6B)       Enjoy!

In this episode we talk all about sleep including: How sleep is one of the first things we sacrifice in our hectic lives and how it's not just the quantity, but the quality of our sleep that we're compromising. We talk about the 4 stages of sleep and what's going on in each of them. Then we talk about how sleep cycles work as well as our circadian rhythms.  We talk about melatonin and the way it gets disrupted by all the artificial lights we're exposed to on a constant and relentless basis. And then we move into how we can actually improve our sleep and for references I use The Primal Blueprint, by Mark Sisson, and Sleep: The Myth of 8 Hours, The Power of Naps, and The New Plan to Recharge Your Body and Mind, By Nick Littlehales. We talk about the 90 minute cycle as well as the cycles per week approach to sleep. This includes altering our bedtimes to align with waking at the end of a cycle. We talk about naps, or Controlled Recovery Periods (CRP's) as Littlehales calls them. Next, we talk about a few other things that greatly impact your sleep quality: cell phones, your bedroom, your sleeping position, and your constant wake time. And in our call to action we put all this newly gained knowledge to work and we improve our sleep.  I close the podcast with a list of side effects from poor sleep quality and quality to really convince you that improving your sleep is a worthy task.  Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice

On this episode I interview Nick Littlehales, Elite Sleep Coach and author of Sleep; the myth of 8 hours, the power of naps and the new plan to recharge your body and mind. Very soon into our conversation, Nick talks about the need for downtime and recovery. He goes on to share his journey so far and the paradigm shift that he's starting to see in relation to how people view sleep and recovery. Nick talks about there being no budget for sleep in a lot of sports and businesses that he's gone into. Sleep and recovery are relatively new concepts compared to diet and exercise. It's fascinating to hear Nick explain chronotypes and the impact that this has and can have on our sleep and recovery. For those not familiar with chronotypes, essentially we are talking about whether you are an 'am'er or a pm'er'! In simple terms; are you a morning person or not! The book 7 steps to Sleep smarter: Included in Nick's book are a number of 7 steps including; Circadian rhythms Chronotype Cycles not hours Pre & post sleep routines Activity and recovery harmony Sleep doesn't have to be a challenge or issue for you anymore. Here's some wise words of wisdom from Nick; Get back to some basics and get your awareness up. Put into practice some of the things we've been talking about and you'll be happily amazed . Check out what Nick is up to here Order your copy of Sleep here Start a conversation with him on; Twitter LinkedIn  Facebook Instagram YouTube If you enjoyed this episode then you might also like; Being at your best - episode 5 with Phil White (co-author of Game Changer) Success leaves clues - episode 6 with Damian Hughes (recently published the Barcelona Way) Tune in next time to hear me talking to Angela Cox; Mindset Mentor, Motivational Speaker & No 1 Best-selling Author.

People often find that when they give up alcohol, their sleep improves. They get more sleep or more restful sleep than they got while they were drinking. However, there’s always room for improvement. If you’re still not feeling rested or you struggle with getting as much sleep as you think you should, you may need to optimize your sleeping habits. Today’s guest knows a lot about sleep, and some of it might surprise you.  Nick Littlehales is a sports sleep coach and the author of the book Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind. Nick didn’t set out to be a sleep coach. He originally wanted to be a professional sportsman, and did spend some time working as a golf pro at a club. However, eventually, he got married and started a new career in furniture sales. Nick spent his time traveling and selling beds to retailers. As he rose through the ranks in his career, he had the opportunity to visit a number of different countries and learn about the different ways people sleep. In today’s interview, Nick explains how he made the jump from selling beds to providing sleep coaching services for Manchester United.  “Sleep is all about the sun going around the planet. It’s all about patterns, rhythms, and harmony.”  Nick explains how he helped the players he worked with improve their sleep with sleep kits. He would go so far as to replace items in hotels where the players were staying if the hotel’s bedding wasn’t suitable for the needs of the players he worked with. And his methods worked. Players were able to recover and heal more effectively from injuries because they were getting more and better sleep.  Nick also explains that sleep is about patterns and rhythms. He says that it’s important to have routines, and to wake and sleep at the same time every day. Sleep itself can be broken down into 90-minute cycles. Nick explains that not everyone should get up or sleep at the same type of day. Different people have different chronotypes – times of the day when they most need sleep or need to be awake. Some people really do benefit from getting up later in the day, while other people are at their best when they wake up early. What’s more, he says, not all of your sleep cycles have to happen in one long eight-hour block.  Nick also points out that uninterrupted sleep all night long is a relatively recent innovation anyway. Until the invention of electric lights, it was common for people to sleep in shorter shifts with periods of wakefulness in-between. He contends that sleeping for eight hours at a stretch is unnatural, and that’s why so many people find it difficult to do.  Getting better, more restful sleep is an important factor in improving your health and quality of life, just like changing your relationship with alcohol. Tune in to this episode to hear Nick’s story and to learn more about how you can optimize your own sleep.  LINKS & RESOURCES:  OYNB Website: https://www.oneyearnobeer.com/  OYNB Facebook Page: https://www.facebook.com/Oneyearnobeer/ OYNB Facebook Group: https://www.facebook.com/groups/199505820380513/ OYNB Twitter: https://twitter.com/oynbuk/ OYNB Instagram: https://www.instagram.com/oneyearnobeer/   NICK LITTLEHALES’ LINKS: Nick’s Website: https://www.sportsleepcoach.com/ Nick’s Book: https://www.amazon.com/Sleep-Myth-Hours-Power-Recharge-ebook/dp/B01ISFAU1W

Dr Chatterjee talks to elite sports sleep coach and author of the book Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind about his unique journey to coaching world famous sports teams, on improving performance through sleep patterns and on daily actionable tips for everyone.Show notes available at drchatterjee.com/nicklittlehalesFollow me on instagram.com/drchatterjee/Follow me on facebook.com/DrChatterjee/Follow me on twitter.com/drchatterjeeuk See acast.com/privacy for privacy and opt-out information.

Meet the man who top Athletes like, Cristiano Ronaldo, consult with to make sure they get optimal sleep: Nick Littlehales. Sleep quality makes a huge difference in optimal sports performance and overall health, but most people are simply trying to log more hours—and most of us fall short of our goals. Nick's approach is much more practical, realistic, and takes into account individuality of body type, chronotype, and environment. I've had half a dozen sleep experts on the Yoga Talk Show, and for me, Nick's advice is the most actionable and practical. ------------ Listen & Learn: Why synthetic bedding is probably the best choice Which sleep position is ideal How to count cycles in a week, no hours in a night Why most mattress companies are just smoke and mirrors with made-up terms and medical-sounding jargon that is useless How to create a real sleep den ABOUT OUR GUEST Nick Littlehales is an elite sport sleep coach to some of the biggest names in sports including British Cycling and Team Sky, international footballers, Rugby players, Olympic and Paralympic athletes. Nick has 30 years of experience in the world of sleep science and has spent the last sixteen years working with elite athletes. Many of his clients are household names in the sports celebrity world, and they hire him to optimize their sleep because sleep matters for performance, health, and just about everything else. Nick is the chairman of the UK Sleep Council, and the author of the new book, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind You can learn more at his site: https://www.sportsleepcoach.com/ Nutritional Tip of the Week: Coffee While Fasting Links & References from the Show: Nick's Site Nick's Book Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes Thanks to our sponsor: FreshBooks - a cloud accounting solution specially designed for small business owners. Join 10 million people using FreshBooks and spend less time on accounting and more time doing the work you love. Freshbooks automates tasks like invoicing, organizing expenses, tracking your time and following up with clients in just a few clicks. It is also offering now Yoga Talk Show listeners a free 30 days trial. Go to freshbooks.com/yoga and enter “yogapodcast” in how did you hear about us section. Learn More

TUNE IN to learn cutting edge sleep tactics from Elite Sports Sleep Coach Nick Littlehales. Learn how to create your effective-sleep schedule without compromising your performance or social life. Learn when to nap and squeeze "missing" sleep cycles for optimum performance. Learn about optimum nap duration and napping times and when it's best to drink your coffee before naps! Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW - SUBSCRIBE - bitly.com/abetteryou2018 Support the show (https://www.patreon.com/FoodSchool)

Tune in to learn how much sleep you really need, how to sleep on a flexible schedule to get more done and perform the best without loading up on caffeine, exhausting all your systems and why 8 hours is a stupid number that doesn't even work for our biology! Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW - SUBSCRIBE - bitly.com/abetteryou2018 Support the show (https://www.patreon.com/FoodSchool)

This episodes guest is Nick Littlehales from sportsleepcoach.co.uk.  Nick is regarded as the leading elite sports sleep coach in world sport. A leading industry expert with over 30 years experience in the world of sleep, sleeping habits, and product design and over 15 years dedicated to elite athletes and professional sport. A former professional golfer, International Sales & Marketing Director of the Slumberland Group and Chairman of the UK Sleep Council, Nick has conducted many practical and clinical research projects into the varied sleeping habits adopted by the modern day sleeper and athlete. His unique and passionate techniques, products and proven approach are endorsed by leading professionals in world sport and business.Nick is also the author of Sleep - The Myth of 8 Hours, The Power of Naps, and a New Plan to Recharge your Mind and Body. On this episode Nick and I discuss: Nicks background Nicks influences Nick and I discuss the first 5 of the 7 key steps to optimize sleep and restoration that he outlines in his book Nick discusses why having a consisent wake time is an important daily anchor to possess Nick discusses the importance of understanding what a circadian rhythm is  Nick discusses the importance of understanding your chronotype Nick shares with us why it is more important to consider sleep in 90 minute cycles rather than hours Nick talks about the importance of having a pre and post bed-time routine Nick and I discuss about how the circardian rhythm that you were born into may potentially never leave your genetic make up Nick tells us why he decided to use 90mins as his recommended cycle length Nick talks about how the light blub changed our sleeping cycle from poly-phasic to mono phasic Nick shares his thoughts on regulating sleeping patterns with the seasons Nick shares his thoughts on using a day light lamp in the winter and other light regulation strategies Nick tells us why that if "you don't snooze you will lose!", as he discusses why naps and multiple mini-mental breaks, (what Nick terms Controlled Recovery Periods [CRPs]), throughout the day are exellence strategies to enhance physical and mental performance I ask Nick if he feels it is still a better strategy to get the majority of our sleep nocturnally    This was an outstanding episode with Nick guys, and I hope you really enjoy it. Stay Strong, RB   Show Notes: Nick's Book - Sleep - The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind Nick 7 Key Steps to Optimize your sleep, recovery and restoration 1. Understand Circadian Rhythms 2. Get to know your Chronotypes 3. Think of Sleep in Cycles not Hours 4. Have a Pre and Post Bed-Time Routine 5. Utilize daily breaks and naps to maximize performance  6. Designing your ideal sleep kit 7. Designing your ideal sleep environment    Show Sponsors: Ultimate Performance Online MentorshipTo get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com ALTIS ALTIS 360ALTIS Foundation Course National Sports Performance Association Certified Program Design Specialist Certified Speed and Agility CoachCerfitied Weightlifting Performance Coach Certified Sports Nutrition Coach   Athletes AccelerationComplete Speed Training Complete Speed GamesComplete Jumps TrainingComplete Olympic LiftingComplete Guide to Training the Female Athlete Complete Core Complete Sports Conditioning Complete Sports Nutrition Complete Program Design Sports Camp Empire   Patreon Help support the podcast by becoming a Patreon to the show here - Patreon