Nick Littlehales, the leading elite sport sleep coach, has been redefining sleep for over two decades.
His R90 Technique referred to by his extensive global clients as The Game Changer simply reveals more consistent levels of sleep recovery. “Why waste valuable time trying to, not being able to or forcing yourself to sleep” NickSchedule a call
The R90 Technique
A journey of sleep awareness, debunking myths &
misunderstandings in a practical and achievable way.
Sleeping in Cycles
At the core of Nicks’ technique is breaking every 24 hours into 90 minute cycles, 16 stages and 4 phases. Referred to as a multiphasic activity and recovery approach.
A journey through what Nick believes, supported by 35 years experience, to be the Seven Key Sleep Recovery Indicators. The aggregation of simple gains add up.
If you think of sleep as something you do at the end of the day when you have nothing better to do! Maybe a waste of time! Then the R90 Journey could be your life changer.
The 7 Key Sleep Recovery Indicators (KSRIs)
The 7 Key Sleep Recovery Indicators (KSRIs) are the building blocks of the R90 Technique, they are the 7 steps to take to improve your sleep. Adopting even just one of them could go a long way to improving your life, sleep and recovery.
1. Circadian Rhythms
A circadian rhythm is a 24-hour internal cycle managed by our body clock. This clock of ours, deep within the brain, regulates our internal systems such as sleeping and eating patterns, hormone production, temperature, alertness, mood and digestion, in a 24-hour process evolved to work in harmony with the Earth’s rotation.
Your chronotype describes your sleeping characteristic – whether you’re a morning or evening person. But it doesn’t just determine the time you get up and go to bed – it indicates the times that your body wants to perform the functions outlined in your circadian rhythms. Once you know your chronotype, you can begin to manage it to become more productive.
3. Sleeping in Cycles, Not Hours
The R90 Technique simply means recovery in 90 minutes. 90 minutes is the length of time it takes a person under clinical conditions to go through the stages of sleep that constitute a cycle. You should think of sleep in cycles per week, not hours per night. All of a sudden, one bad night out of seven doesn’t seem too bad.
4. Pre- and Post-Sleep Routines
‘Fail to prepare, prepare to fail’ is a phrase that could have been written with pre- and post-sleep recovery in mind. What you do immediately before you go to bed has a direct consequence on the quality and duration of your sleep, while what you do after waking has significant consequences for the rest of your day (and the coming night).
5. Redefining Naps – Activity and Recovery Harmony
Recovery is a 24-hours-a-day, 7-days-a-week commitment, and through using the daylight hours in addition to your nocturnal approach you will be able to give your mind and body the opportunity to continually reboot while dealing with the demands of modern life. The power of the nap cannot be ignored, they are a significant personal performance enhancer for athletes, and can have the same benefits for anyone.
6. The SleepKit
There is no acknowledgement of body profiles in the mattress industry, but it makes clear sense that even two people of the same height but of different body profiles are going to have different requirements in a sleeping surface. Not only is your mattress important, but so is the position you sleep in, sleeping on your non-dominate side in the foetal position is the only sleeping position recommended in the R90 Technique.
7. The Sleeping Environment
Our bedrooms must become a sleep sanctuary – a mental and physical recovery room – if we’re to get the maximum benefit from the R90 Technique. Your recovery room should be painted white, with simple, clean and neutral decor. Blackout blinds should be used to create total darkness and you should keep your room slightly cooler than the rest of your house.
Life Changing R90 Sleep Technique
Discover the unconventional sleep wisdom, the myth of 8 hours, the power of naps, a new plan to recharge your body and mind.
Why waste your valuable time sleeping without all, of its benefits.
Seven KSRI’s – Key Sleep Recovery Indicators.
Learn how to apply practical and achievable recovery techniques into your everyday. A personal journey improving all aspects of your current approach, empowering you to make positive changes as your life circumstances unfold now and for your future.
R90 Technique Personal Coaching Journey
1. Schedule a Call
Schedule a no obligations call for a quick chat about anything sleeping related so we can advise on which options or services would suit you best and what results to expect.
2. R90 Personal Profiler
With each coaching service or program the first step is to complete an in-depth personal profile. Everything we need to know to help us coach you.
3. One to One Coaching Call
During a one to one coaching call with Nick, he will share his knowledge, show you how to unlock sleep quality and personal performance. You also receive a customised R90 program.
4. Redefine Protect Reveal
The reason why this coaching journey is considered so unique – It’s a one of investment in you – Gathering the knowledge and techniques to manage whatever challenges you create or must to face up to. Everyday, now and for the future.
Start your transformational journey TODAY
with the R90 technique.
Sleep Recovery in Sport Blog
Adopt achievable techniques for a more consistent personal best performance.
International Best Seller Sleep
The book to help you redefine your approach to sleep with Nick’s revolutionary R90 technique.
R90 Kick-Start Recovery Coaching – £45
Designed to help anyone redefine their recovery during these challenging times.
Redefine Your Approach to Sleep Course
Discover the unconventional wisdom about sleep for higher levels of performance.
The aggregation of marginal gains’, which means if you can improve a tiny amount across 10 different areas, that adds up to a considerable improvement over the opposition. It means pulling apart everything and trying to identify best practice, from the smallest detail on a bike to the pillows cyclists sleep on.
Nick’s top 7 elite sport sleep secrets revealed.