#14 Sleep (Nick Littlehales, 2016)

In Sleep, Nick Littlehales spells out his r90 sleep program, which addresses the importance of good night's sleep. We unwrap advice from this elite sports sleep coach and talk about the 7 key recovery indicators of sleep, pre and post sleep routines, sleep chronotypes, naps and sleeping environment. Furthermore, we dig into the impacts of modern day culture, diet and work on sleep, and how to fight back against a culture that doesn't really facilitate recovery through sleep.    Hope you enjoy.  Will & Luke   00:00 Introductions  2:30 7 Key Recovery Sleep indicators (Circadian Rhythmns, Sleep Chronotype, Sleeping in Cycles -r90, pre+post sleep routines, position and comfort, sleeping environment).  3:00 Circadian Rhythms (PM'ers + AM'ers)  6:30 Sleep Chronotypes (set wake times)  9:15 r90 program (4 stages of sleep - Drifting off NREM, Light Sleep, Deep sleep + REM)  and the importance of weekly cycles  14:15 Naps   18:00 Pre+Post sleep routines  24:00 Tech before bed  26:15 Shift work  28:30 Transition from home to work  35:20 Cultural impacts on Sleep  37:05 REM as a way of processing unresolved emotions  38:40 Sleep environment  44:45 Sleeping position  47:05 Final reflections   Purchase the book at: https://sportsleepcoach.com/ This specific episode can also be seen on: https://youtu.be/df-fKOEbp_c Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365 Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw== Also available on: Anchor, Breaker, Pocket Casts, Radio Public.