Sleep

Nick Littlehales challenges the traditional eight-hour sleep cycle. He suggests that we should focus on sleep cycles, which last about 90 minutes, rather than hours. This means you should aim for 5 or 6 cycles per night, not necessarily 8 hours.

Littlehales emphasizes the importance of creating a sleep-friendly environment. This includes a cool, dark, and quiet room. He also suggests investing in a good quality mattress and pillow that suit your body type and sleep style.

The author stresses the importance of a pre-sleep routine to prepare your body for rest. This could include winding down activities like reading, listening to calming music, or taking a warm bath. He also advises against using electronic devices before bed as they can interfere with your sleep.

Nick Littlehales introduces the concept of 'controlled recovery periods', or naps, to boost energy levels. He suggests that a short nap in the afternoon can be more beneficial than trying to catch up on sleep at night.

The book explores the link between sleep and performance. Littlehales, who has worked with top athletes, shows how good sleep can enhance physical and mental performance. He encourages everyone to see sleep as a crucial part of their overall health and wellbeing.