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The R90 Technique Playbook: SleepING With Purpose
Stop Chasing Sleep. Start SleepING. The sleep industry has never been bigger. Too many of you have never slept worse. That is not a coincidence. You have read the articles, bought the tracker, tried the magnesium, and every morning the app still tells you that you failed again last night. So you fake it, run on borrowed energy, and quietly wonder whether something is wrong with you. Nothing is. Your sleep is simply underperforming, and almost everything you have been sold to fix it is part of the problem.
Worrying about it is the biggest disruptor of all. For more than 25 years, elite sports coach Nick Littlehales has taught the world's most demanding performers to recover the natural way: Premier League clubs, Olympic and Paralympic squads, Tour de France winners. It began in 1998 with one question to Sir Alex Ferguson at Manchester United, "What are we actually doing about sleep?" That question grew into the groundbreaking R90 Technique now used across world sport, and you do not have to be an athlete to use it.
The R90 Technique is the game-changer that flips your sleep from underperforming to elite, the natural way. No gadget, no supplement, no willpower. You will stop counting hours and start counting cycles, working with your brain's natural 90-minute waves instead of overriding them. Eight hours, or whatever number you have been chasing, stops being the point. Rest becomes something you actively do, like eating, moving and breathing.
Put the "ING" on it, and it becomes a skill you practise every day, through simple tactics and habits inside a framework proven in elite sport for over two decades. Your poor sleep was never a discipline problem. You have been aiming at the wrong target, and the moment you change it, everything downstream gets easier. Everything in this playbook is natural, free and proven, the rhythms your body has always run on.
Designed to be read in about ninety minutes, the length of a single sleep cycle, and built to stay close: on your phone, by your bed, in your sleep kit bag. No rush, no pressure, just one small thing in play at a time. Stop chasing sleep. Start SleepING with Purpose."Nick Littlehales wants to redefine the very meaning of the word sleep." - Daily Telegraph"He has reconfigured the bedrooms of a legion of international sporting stars...
a unique and encyclopaedic knowledge." - The Guardian"He designed the sleep solution for Team Sky's riders, who have now won the Tour de France four times, and for British Cycling at the last two Olympics, to great effect." - Philip Burt, lead physiotherapist, British Cycling"He enables players to maximise the quality and consistency of their sleep and in turn their overall performance." - Sir Alex Ferguson"Nick has revolutionised my recovery process through practical, tailored professional advice." - Helen Wyman, former European Cyclocross championNick Littlehales is the original elite sport sleep coach, working with British Cycling and Team Sky, Premier League and international football (national teams, individual players and national coaches across European Championships and World Cups) and Rugby Union and League and Olympic and Paralympic athletes.
A former Chairman of the UK Sleep Council and a former professional golfer, he has spent more than two decades working alongside the world's leading sleep scientists, in Europe and beyond. His internationally bestselling book Sleep, translated into eighteen languages, changed how millions think about rest. The R90 Technique Playbook now puts the same coaching in your hands.
Worrying about it is the biggest disruptor of all. For more than 25 years, elite sports coach Nick Littlehales has taught the world's most demanding performers to recover the natural way: Premier League clubs, Olympic and Paralympic squads, Tour de France winners. It began in 1998 with one question to Sir Alex Ferguson at Manchester United, "What are we actually doing about sleep?" That question grew into the groundbreaking R90 Technique now used across world sport, and you do not have to be an athlete to use it.
The R90 Technique is the game-changer that flips your sleep from underperforming to elite, the natural way. No gadget, no supplement, no willpower. You will stop counting hours and start counting cycles, working with your brain's natural 90-minute waves instead of overriding them. Eight hours, or whatever number you have been chasing, stops being the point. Rest becomes something you actively do, like eating, moving and breathing.
Put the "ING" on it, and it becomes a skill you practise every day, through simple tactics and habits inside a framework proven in elite sport for over two decades. Your poor sleep was never a discipline problem. You have been aiming at the wrong target, and the moment you change it, everything downstream gets easier. Everything in this playbook is natural, free and proven, the rhythms your body has always run on.
Designed to be read in about ninety minutes, the length of a single sleep cycle, and built to stay close: on your phone, by your bed, in your sleep kit bag. No rush, no pressure, just one small thing in play at a time. Stop chasing sleep. Start SleepING with Purpose."Nick Littlehales wants to redefine the very meaning of the word sleep." - Daily Telegraph"He has reconfigured the bedrooms of a legion of international sporting stars...
a unique and encyclopaedic knowledge." - The Guardian"He designed the sleep solution for Team Sky's riders, who have now won the Tour de France four times, and for British Cycling at the last two Olympics, to great effect." - Philip Burt, lead physiotherapist, British Cycling"He enables players to maximise the quality and consistency of their sleep and in turn their overall performance." - Sir Alex Ferguson"Nick has revolutionised my recovery process through practical, tailored professional advice." - Helen Wyman, former European Cyclocross championNick Littlehales is the original elite sport sleep coach, working with British Cycling and Team Sky, Premier League and international football (national teams, individual players and national coaches across European Championships and World Cups) and Rugby Union and League and Olympic and Paralympic athletes.
A former Chairman of the UK Sleep Council and a former professional golfer, he has spent more than two decades working alongside the world's leading sleep scientists, in Europe and beyond. His internationally bestselling book Sleep, translated into eighteen languages, changed how millions think about rest. The R90 Technique Playbook now puts the same coaching in your hands.
