The High Performance Podcast E167 - Nick Littlehales, elite sleep coach: Rethink what you know on sleep
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Dec 16, 2022 Elite sleep coach Nick Littlehales, known for optimizing sleep in top sports teams, challenges conventional sleep wisdom. He discusses the importance of recognizing individual sleep patterns and promotes innovative strategies like polyphasic sleep. Nick emphasizes the power of light exposure in regulating mood and sleep quality, while also introducing the concept of Controlled Recovery Periods for mindfulness. His insights encourage a personalized approach to sleep that prioritizes quality over mere quantity, setting listeners on a path to better performance.
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24-Hour Recovery Process
- Reframe sleep as a 24-hour recovery process, not just hours in bed.
- Focus on what you do from waking up to sleeping, as your brain takes over during sleep.
Polyphasic Sleep
- Humans naturally follow polyphasic sleep patterns, not monophasic (one block).
- Align your sleep with natural circadian rhythms, chronotypes, and sleep cycles.
Morning and Daytime Routine
- Upon waking, expose yourself to blue light (daylight) to trigger serotonin production.
- Incorporate short, controlled recovery periods (CRPs) every 90 minutes.
