Redefining sleep in elite sport. Founded by Nick Littlehales, the leading sleep recovery performance coach in elite sport. http://amzn.to/2d2R
sportsleepcoach are the leading sleep recovery performance coaches in elite sport with products used & designed by athletes.
16/08/2026
Trackers, rings, weighted blankets, mouth tape, supplements. The sleep industry has never sold more, and we've never slept worse.
The three most powerful sleep tools are still free. Morning daylight in your eyes. A fixed wake time, seven days a week. A cool, dark room.
Master those three before you spend another cent. Most people never need chapter two.
This coffee thinks it's helping. It's still awake at 10pm.
Caffeine's half-life is up to 7 hours — half of that 4pm espresso is still in your system at bedtime. And the nightcap? Sedation isn't sleep.
Enjoy the morning cup. Then time your fuel.
The R90 Playbook — out now at sportsleepcoach.com
14/08/2026
Dolphins literally sleep with one half of their brain at a time. The other half keeps swimming.
You have no such feature. What you do have: a built-in dip in alertness in the early afternoon. It's circadian biology — not your lunch, not weakness. Fighting it with a fourth coffee just wrecks tonight's sleep.
Work with it instead: park the shallow tasks in that window, take a 20–30 minute controlled rest if you can, a 10-minute eyes-closed break if you can't.
The dip passes on its own. The coffee stays until midnight.
There's an elephant in the room — so let's talk about it.
"Eight straight hours or you've failed." Except that rule is younger than the street light.
Before artificial lighting, humans slept in segments: a first sleep, a quiet hour, a second sleep. A month-long lab experiment in the 1990s found people naturally drift back to exactly that pattern — and historians have found hundreds of references to it, from Homer to Dickens.
So: waking at night isn't a defect. Count your rest across the day, not the block. 🐘
Stop chasing sleep. Start sleepING.
(Source: BBC, "The myth of the eight-hour sleep")
True story: in 1998, England's World Cup squad couldn't sleep in their French hotel. So a mattress man sent a van full of pillows across the Channel. It worked.
By Euro 2004 he was rebuilding the team hotel around sleep — temperature, light, everything. Today, England travels with its own bedding. The man with the van: Nick Littlehales.
You can't rebuild the hotel. But you can pack the sleep kit: your pillow, an eye mask, your routine. Familiar beats fancy — in every hotel on earth. 🛻
11/08/2026
Morning person or night owl? There are really only two — and your kitchen already knows which one you are. 🍳
A true AMer wakes up hungry: breakfast, move, go. A PMer — even after thirty years of 6am alarms — wants food two or three hours later. The clock got reset; the appetite still runs on the original schedule.
From there, everything follows: stop forcing a 5am peak your biology never scheduled. Put the hard work inside your own window instead. That's not laziness — that's timing.
Take the test tomorrow morning — and save this one.
Lions do it. Cats do it. Dolphins do it with half a brain. Every mammal naps — except the one watching this video.
"Napping" sounds lazy. "Recovery" doesn't. Same 30 minutes, different word. Take it without guilt.
Nap like a mammal.
09/08/2026
Your coffee has a bedtime. ☕
Caffeine's half-life is 3–7 hours — that 4pm espresso is still on shift at 10pm, blocking the sleep pressure your brain has been building all day. The R90 timing: first cup ~90 minutes after waking (works better on a cleared head), nothing after ~3pm, water or decaf in the afternoon. And the nightcap? Sedation isn't sleep — alcohol blocks the REM stage that restores your mind.
Same half-life for the CEO and the nurse. Time your fuel.
Save this for your 4pm self.
You don't slam a plane onto the runway. So why slam yourself into bed?
The 90-minute runway: screens off at T-90, lights down at T-60, brain dump at T-30, nothing new at T-15. Elite strikers fall asleep 15 minutes after the final whistle this way.
Land. Don't slam.
The R90 Playbook — out now at sportsleepcoach.com
02/08/2026
"Eight hours" comes from population averages. It was never a personal prescription.
Your body doesn't count hours anyway — it moves through ~90-minute cycles: light sleep, deep sleep, REM, repeat.
So plan in cycles: pick your wake time, count back in 90-minute steps. Five cycles = 7.5 hours. Four = 6. And judge your week, not your night — one bad night means nothing if the week adds up.
If you feel good, you slept well. That's the whole test.
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