Do you struggle with poor sleep? Or wake up feeling tired and unmotivated? This 10 step audio course provides you with the tools and techniques, used by elite athletes, to improve sleep, recovery, performance, motivation and wellbeing.
What you’ll learn
Lesson 1 - Circadian Rhythms
In this lesson we will cover the first KSRI, circadian rhythms, you will learn exactly what these are and how they impact on your brain, you as a human and your daily life. In your next session, we will uncover your Chronotype, a genetic true reflection of your natural sleep characteristics and how that impacts on your everyday in every way.
Lesson 2 - Your Chronotype
During this session, you will learn what a Chronotype is and how you can identify your own and others. Understand how to structure your day according to that genetic characteristic, such as what time is best for you to conduct an important meeting or task and what time should you be exercising.
Lesson 3 - Sleeping in Cycles
This lesson will explore and reveal the myth of 8 hours and why the power of napping, if redefined, can reveal a new re-energised you every day. We will also cover why a 90-minute sleep wake cycle works, what happens during a full cycle and how many you should be aiming for combined with shorter cycles throughout the day.
Lesson 4 - Pre & Post Routines
Did you know that what you do before and after sleep is just as important as the actual sleeping itself? This lesson will take you through exactly what your routines should focus on, when you should do them and how they can make you fall asleep easier and then feel more alert during the day. With Lessons 1, 2, 3 and now 4 complete we have successfully redefined your approach. Now we can add further techniques and interventions to make it even better
Lesson 5 - Activity & Recovery Harmony
In this lesson we will redefine what recovery actually is, looks and feels like. Such as little distractions every 90 mins, and those amazing 30/20-minute controlled recovery periods (CRP's) that add up to protect you all year round from wasting valuable time sleeping without benefits.
Lesson 6 - Sleeping Environments
Learn what you should have in your bedroom and how to create your own recovery room for maximum recovery benefits. This includes who you sleep with, where you sleep, how your room should be decorated and technology.
Lesson 7 - Sleeping Products
This lesson will cover what you should be sleeping on and with. You will learn why you don’t need to spend a fortune on a mattress, how to conduct a mattress check to see if your mattress is suitable for you and even what position you should be sleeping in and who with.
Lesson 8 - Common Sleep Problems & Disorders
Whether you have suffered or suffer, knowing more about common sleep problems and how they develop protects you from them. New issues with sleep are developing every year as our 24/7 tech culture drives new human demands to enjoy and overcome positively.
Lesson 9 - Using your R90 Technique
This lesson will outline in detail, how you can apply your new R90 Technique to your everyday life, including how to adapt to sleeping with partners, having children and periods in your life where you are busier than usual.
Lesson 10 - Our Recovery Future
In this final lesson we will explore what we have learnt throughout the course and how that could be key to arming you up with techniques that enable you to make informed recovery decisions on whatever comes your way.