TFS#66 - Nick Littlehales Coached Cristiano Ronaldo & Manchester United’s On How to Sleep Like A Pro

Happy New Year everyone and welcome back to the Flip Side! In today’s fresh episode, Krishn and Andy got an exclusive masterclass from the elite sports sleep coach Nick Littlehales! Nick Littlehales is a renowned recovery coach with high-profile clients such as Cristiano Ronaldo, Bradley Wiggins, and more! In today’s episode, Nick shares his expertise on how to improve the quality of our sleep, performance, and well-being. He also spills some secrets to his recovery game-changing R90 technique! To find out more about Nick Littlehales, visit https://sportsleepcoach.com/ 00:00 Intro 00:25 Nick Littlehales’ Sleep Journey 02:50 Becoming The Elite Sports Sleep Coach   07:45 The Wrong Place At The Right Time  09:35 Sports Science Revolution 12:55 Dehabilitation Explained 14:30 Double Up Training 15:40 Natural Chronotypes Explained 17:40 Marginal Gains  18:30 Coaching Ryan Giggs  20:40 Natural Circadian Rhythms 22:58 Polyphasic Sleep Approach  24:15 Controlled Recovery Period (CRP)  29:30 Dilemma Of Controlling Sleep  32:20 The Importance Of Sleep Education 36:00 The 30% Recovery Period 38:00 Why We Need The Sun 41:20 The Power To Adapt  43:00 Tracking Sleep  47:30 The Benefits Of Blue Light   55:30 Tracker Dependency Syndrome 58:05 The Great Shift 01:01:50 We Need To Talk About Sleep  01:04:55 Sleep Restriction Technique 01:06:15 The 90 Minute Cycles 01:08:40 Little Recovery Breaks  01:12:00 Healing Recovery Performance 01:13:40 The R90 Technique  01:18:30 Comfortable Sleeping Position 01:23:00 Aggregation Of Marginal Gains  01:26:00 Daily Consistency 01:28:15 35 Cycles A Week 01:33:00 Deep Sleep Cycle 01:36:00 Chill Out Mode 01:37:50 Shifting Around Schedules  01:39:10 Scheduling Adjustments   01:42:30 Listening vs Spacing Out 01:43:30 Nap Pods & Napsercise 01:44:00 Toilet CRP 01:45:20 Siesta Time 01:45:50 Outro