Open nelsonic opened 5 years ago
Good Blog post summarising the key points:
https://www.sportsleepcoach.com/blog/nick-littlehales-guide-to-understanding-sleep
Make a target that you maintain every day and every week, even at the weekends and keep that time set in place as part of your daily routine. The most common one I find for the morning chronotype is the waking time of 6:30am. If you then roll back in 90 minute cycles you get 5am, 3:30am, 2am, 12:30am and then 11pm, which will be your set sleep time. 11pm through to 6:30am is your five 90 minute cycles, that’s 7.5 hours of sleep.
Nick Littlehales is one of the foremost experts on Sleep. He is not a "doctor" or "desk researcher", he is a "field expert" (pun intended) and has collated the data from the world's highest performers.
His book "Sleep": https://www.amazon.co.uk/Sleep-Change-sleep-this-minute/dp/0241975972![image](https://user-images.githubusercontent.com/194400/47962204-18351d00-e011-11e8-8db6-a9e05710d73d.png)
Is a an excellent read on the subject. It took em a little longer than 90mins to read, but it was definitely "worth it" for the insights. I very much want to build my own "sleep kit" from scratch see: https://www.r90sleepkit.com
And do everything I can to improve the effectiveness/quality of my sleep.
This interview/podcast episode is a good intro/summary:
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.