Feel Better, Live More with Dr Rangan Chatterjee The Sleep Hacking Secrets of the World’s Top Athletes with Nick Littlehales #14
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Apr 18, 2018 
In a fascinating conversation, elite sports sleep coach Nick Littlehales shares his journey from mattress sales to optimizing sleep for top athletes. He discusses creating the first recovery room at Manchester United and how strategies like 90-minute sleep cycles can enhance performance. Nick reveals practical sleep tips that can benefit not just athletes, but everyone—from office workers to students. He emphasizes the importance of personalized routines and the power of sleep in achieving peak performance beyond sports.
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From A Letter To A Recovery Room
- Nick landed at Manchester United after casually writing a letter asking what they did about sleep and was invited to consult.
- That led to creating the club's first recovery room and advising players like Ryan Giggs and David Beckham to nap between sessions.
Use Midday Recovery For A Performance Boost
- Use a short midday nap or recovery period between training or work sessions to restore alertness and performance.
- Even resting without sleeping often improves afternoon speed, mood, and focus.
Sleep In 90-Minute Cycles
- Think in 90-minute sleep cycles rather than a fixed eight-hour block to match natural human rhythms.
- Aim for five 90-minute cycles (7.5 hours) across 24 hours using naps if needed.