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TFS#66 - Nick Littlehales Coached Cristiano Ronaldo & Manchester United’s On How to Sleep Like A Pro
Manage episode 318577432 series 3211262
Το περιεχόμενο παρέχεται από το Andy Mai. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Andy Mai ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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
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