Introducing R90 Technique
The R90 technique, developed by renowned sleep coach Nick Littlehales, is an innovative approach that optimises sleep cycles. This method, initially tailored for elite athletes, focuses on completing multiple 90-minute sleep cycles
What to expect when completing the R90 program
Participating in the R90 Sleep Recovery Programme offers a comprehensive understanding of sleep through the lens of 90-minute cycles, aligning with the body's natural rhythm. Participants learn to optimise these cycles for effective recovery, adapting their environment, routines, and habits accordingly. The programme emphasises gradual, consistent changes, encouraging the formation of healthy sleep habits, like setting a consistent wake-up time and developing relaxing pre-sleep routines. Educational materials, possibly including lectures and interactive content, empower participants with knowledge about sleep science and its practical applications in daily life
Throughout the course, individuals are encouraged to monitor and reflect on their sleep patterns, fostering an awareness of personal sleep needs and progress. This approach promotes patience and consistency, highlighting that improvements in sleep quality are a gradual process. Participants can also expect a focus on holistic well-being, learning how enhanced sleep quality can positively impact overall health and performance. The R90 programme, therefore, not only educates about sleep but also empowers individuals to make informed, lasting changes for better sleep and recovery.
Click above to gain access to both the R90 Technique and your First 120 days Guide
While both course and guide are very comprehensive and detailed, they won't take you a month of Sunday's to complete. Allow yourself roughly 2 to 3 hours to complete fully.
You can do this in one sitting, or you can take breaks and come back to where you left off.
Why R90 is important to helping you discover better recovery
The R90 Sleep Recovery Programme is crucial for better recovery due to several reasons
Holistic Approach: R90 doesn't just focus on the hours spent sleeping but encompasses all daily activities and routines, recognising their impact on sleep quality. This holistic approach encourages you to consider how your daytime actions, from diet to exercise to stress management, contribute to your overall sleep health
Cycles Over Hours: By measuring sleep in 90-minute cycles rather than hours, R90 aligns with the natural rhythm of your sleep stages. This method promotes a deeper understanding of your sleep patterns and how to optimise them for better recovery. Understanding and aligning with these natural cycles can lead to more restorative sleep
Consistency and Routine: The R90 programme emphasises a consistent wake-up time, which helps regulate your internal clock and can improve sleep quality over time. Consistency in your sleep routine is key to achieving restorative sleep and better overall recovery
Flexibility and Adaptability: While promoting consistency, R90 also offers flexibility. It recognises that not every night will be perfect and allows for adjustments in your sleep schedule. This adaptability is crucial in managing and improving sleep in the face of real-life challenges and irregular schedules
Empowerment and Awareness: R90 aims to empower you with knowledge and skills to manage your own sleep effectively. By understanding the principles of sleep cycles and the impact of daily habits, you gain the tools to make informed choices that enhance your recovery
Focus on Quality Over Quantity: By shifting the focus from the quantity of sleep to the quality, R90 encourages a healthier perspective on sleep. It reduces the stress associated with achieving a specific number of hours, instead emphasising the importance of deep, restorative sleep within the cycles
Cumulative Benefits: R90 promotes the idea of looking at sleep quality over a broader time span, like a week, rather than fixating on a single night. This perspective helps in understanding that recovery is a cumulative process and takes the pressure off each individual night
In summary, the R90 programme's emphasis on understanding and aligning with natural sleep cycles, maintaining a consistent routine, and adapting to individual needs, leads to better sleep management, which is fundamental for effective recovery
We're here to support you on your journey
Our R90 Sleep Recovery Programme provides continuous support through expert guidance, interactive learning materials, and our dedicated chatbot, ensuring personalised assistance every step of the way
