Will & Luke Discuss

#14 Sleep (Nick Littlehales, 2016)

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In Sleep, Nick Littlehales spells out his r90 sleep program, which addresses the importance of good night's sleep. We unwrap advice from this elite sports sleep coach and talk about the 7 key recovery indicators of sleep, pre and post sleep routines, sleep chronotypes, naps and sleeping environment. Furthermore, we dig into the impacts of modern day culture, diet and work on sleep, and how to fight back against a culture that doesn't really facilitate recovery through sleep.   

Hope you enjoy. 

Will & Luke  

  • 00:00 Introductions 
  • 2:30 7 Key Recovery Sleep indicators (Circadian Rhythmns, Sleep Chronotype, Sleeping in Cycles -r90, pre+post sleep routines, position and comfort, sleeping environment). 
  • 3:00 Circadian Rhythms (PM'ers + AM'ers) 
  • 6:30 Sleep Chronotypes (set wake times) 
  • 9:15 r90 program (4 stages of sleep - Drifting off NREM, Light Sleep, Deep sleep + REM)  and the importance of weekly cycles 
  • 14:15 Naps  
  • 18:00 Pre+Post sleep routines 
  • 24:00 Tech before bed 
  • 26:15 Shift work 
  • 28:30 Transition from home to work 
  • 35:20 Cultural impacts on Sleep 
  • 37:05 REM as a way of processing unresolved emotions 
  • 38:40 Sleep environment 
  • 44:45 Sleeping position 
  • 47:05 Final reflections  

    • Purchase the book at: https://sportsleepcoach.com/

    This specific episode can also be seen on: https://youtu.be/df-fKOEbp_c

    Check our Youtube Channel: https://www.youtube.com/channel/UC1Y_SKLFpax13442jA3giaw/videos

    Listen to us on Spotify: https://open.spotify.com/show/2R1BRcriKWcvOU1XMJQhyW

    Listen to us on Apple Podcasts: https://podcasts.apple.com/au/podcast/will-luke-discuss/id1572512365

    Listen to us on Google Podcasts: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy81Zjk2YTNmYy9wb2RjYXN0L3Jzcw==

    Also available on: Anchor, Breaker, Pocket Casts, Radio Public.

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