R90 Technique Playbook 2026

STOP chasing sleep! START sleepING
The world's elite athletes have a coach for it. Now you do too.

A gift at £6.99 eBook download + multi language editions at Amazon books 

If you lie awake wired at night, drag yourself through mornings that never quite start, and you've had enough of being sold the next supplement, or the smarter tracker, this playbook was written for you.

For more than 25 years, elite sports coach Nick Littlehales has taught the world's most demanding athletes to recover the natural way. Premier League clubs. Olympic and Paralympic squads. Tour de France winners. It began in 1998 with one question to Sir Alex Ferguson at Manchester United. "What are we actually doing about sleep?" That question grew into the groundbreaking R90 Technique now used across world sport. His internationally bestselling book Sleep, translated into eighteen languages, changed how millions think about rest.

The R90 Technique PlayBook - SleepING with Purpose puts that same coaching in your hands, and you don't have to be an athlete to use it.

Here's the shift. You'll stop counting hours and start counting cycles. Your brain recovers in roughly 90-minute waves, and once you learn to work with them rather than chasing an arbitrary eight, rest becomes something you actively do, like eating, moving, breathing.

That's the "ING": put it on sleep, and it stops being something that happens to you and becomes a skill you can practise every single day.

Across seven practical Steps,
you'll learn how to:

●      Set your Anchor Reset Point,
the one fixed wake time everything else flows from

●      Find your chronotype and stop
swimming against your own biology. Lark or Owl?

●      Map your day into sixteen
90-minute cycles and recover on purpose

●      Use Controlled Recovery Periods and Micro Reset Moments to stay sharp without caffeine crashes

●      Pack a Kit Bag that lets you sleep well anywhere, from a hotel room to a spare room to a long-haul flight

●      Run a 90-minute wind-down runway so your body lands naturally at night

●      Build a personal 24-hour plan
flexible enough to bend around shift work, travel and new-parent chaos without breaking

Everything in it is natural,
free and proven. These are the rhythms your body has always run on, and the real work is simply learning to stop overriding them.

Designed to be read in about ninety minutes, the length of a single sleep cycle, and built to stay close: by your bed, on your desk, in your kit bag. The strategic companion you return to whenever life knocks your rhythm off course.

Stop chasing sleep. Start SleepING. 

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