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