International Best Seller SLEEP
International Best Seller SLEEP
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The BEST sleep book out there!
Grab one online or at most books stores - Read on for a FREE chapter extract
An easy non clinical, not judgemental 90 minute read that could in the words of the readers simply change your life and most importantly stop worrying about sleep(ing)
Over 500,000 copies sold and millions shared worldwide
Listen to the full audio book on Spotify Premium
Nick Littlehales' fascinating journey to become the world’s leading Elite Sport Sleep Coach and his revolutionary GAME Changer R90 Technique is encapsulated in his book called SLEEP “The Myth of 8 hours the power of Naps and the New Plan to Recharge Your Body and Mind”. Published by Penguin Random House it has made him an International Best Selling Author with translations into 18 languages world-wide to date...
Free Chapter Extract - The Clock is Ticking
Let’s start by getting off the grid for a while. Let’s get back to nature for real. You and I will leave all our possessions behind – our watches, computers, phones – and head out to an uninhabited island, where we’ll live off the land, just as our ancestors once did. We’ll hunt and fish and sleep under the stars. Eat your heart out, Bear Grylls.
So out there on this island we make camp in a great rolling field. When the sun eventually goes down, and the temperature drops with it, we build a fire. We’re going to spend quite a lot of time now without daylight, so we want to eat. We cook and devour our spoils for the day, and then sit back sated, chatting softly, absorbing the amber light of the fire as we look into it. Eventually the talk subsides, we gaze up at the stars for a while before, one by one, we turn over, curl up under our blankets and drift off into sleep.
At some point in the morning, the sun is going to start approaching the horizon. The birds will start singing even before it gets there, and when it does, the temperature will start to rise. Even if it’s really cold, it will still rise by a degree or two, and everything will get lighter. Whether or not we’ve got our head under a blanket, the light gets in and we wake up. The first thing we’re likely to want to do is empty our bladders, and then we’ll start thinking about drinking some water and eating breakfast. Then it’ll be time for a bowel movement before we go fishing and hunting for the day. Nothing hurried, all in its natural time.
Later in the day, when the sun starts going down again, we’ll sit back down in the field. The temperature will drop, and it will get dark again, so we’ll have to light the fire – we’ll do it all again. This is really getting back to what we do naturally, working in harmony with our circadian rhythms. Enjoy the book...
sleep smart
The R90 Playbook 2025
How to master sleepING anywhere, anytime on anything! 150 image and graphic packed pages, practical takeaways, what's worth knowing, hacks, case study and create your own templates, designed in a easy scan and swipe through landscape digital eBook any device format.

Why It Works (and WhyYou’ll Actually Use It) Nick has spent 35+ years coaching the world’s top performers (and some normal humans, too). He doesn’t do fluff, fairytales, or pseudoscience. What he does do? Give you a system so simple and effective you’ll wonder why no one told you about it sooner.
THE ONLY GAME PLAN YOU NEED TO MASTER SLEEP (WITHOUT THE FLUFF)
It's your blueprint, your cheat sheet, with decades of elite sports sleep
coaching distilled into practical, no-fluff tactics and some habits to remaster
designed to fit your schedule, rhythms and lifestyle.
✅ Tired of chasing that mythical “8 hours” like it’s the Holy Grail?
✅ Wondering if there’s a better way to recover than collapsing into bed and praying for a miracle?
⏳ Step-by-Step Plans: Build a recovery routine that fits your lifestyle—with a one off life time subscription .
🌞 From Dawn to Dusk: Hacks for everything from morning wake-ups to night time wind-downs, even if your schedule is a dumpster fire.
🚀 Elite Athlete Secrets: Learn recovery tactics from the pros. (No, you don’t need to run a marathon or own a gold medal to use them.) Good news!
The R90 Playbook isn’t your average “get better sleep” manual.
A quick on site Q&A with Nick Littlehales learn more about whats behind the R90 Technique Playbook
Quick Q&A Video shorts
@Sportsleepcoach to watch our YouTube channel
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HYDRATING
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EATING
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EXERCISING
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SLEEPING