Sleep
by Nick Littlehales
A sport sleep coach to elite teams proposes thinking in ninety-minute cycles per week rather than eight hours per night, with pre- and post-sleep routines, naps, the bedroom and chronotype. It is practical and pragmatic for people with irregular schedules; the cycle math is a useful frame more than hard science.
Read it if…
your schedule is irregular and eight hours a night is not available.
Skip it if…
you want the sleep science; see Why We Sleep.
Three things you will actually use
- Fixed wake time anchors everything.
- Count weekly cycles; one bad night is recoverable.
- Pre-sleep routine signals the body.
Do this first
Count cycles per week instead of hours per night and protect a fixed wake time.
Our verdict
Practical for irregular lives.
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