Real Madrid Sleep Coach's Advice to Dancers and Athletes

Hitomi
11 hours ago
2 min read

Short Summary

Nick Littlehales, sleep coach for world-class athletes and teams, explains how sleep quality, light exposure, and daily rhythm shape performance and recovery. Rather than chasing fixed bedtimes or hours slept, he emphasizes managing 90-minute cycles, balancing light throughout the day, and creating consistent routines around training, nutrition, and rest. The conversation focuses on practical strategies for dancers and athletes who train late, wake early, or feel constantly fatigued—highlighting that sustainable energy, not perfection, is the goal.

Key Learnings

Quality Over Quantity (R90 Concept)
- Sleep works in 90-minute cycles, not fixed hour targets.
- The goal is to wake feeling recharged, not simply to “hit 8 hours.”
Light Is the Primary Driver of Sleep Rhythm
- Morning and daytime light exposure regulates hormones, mood, and alertness.
- Aim for balanced light exposure, not extremes of constant darkness or brightness.
- Outdoor daylight is far more powerful than indoor lighting.
Managing Light Throughout the Day
- Spending too much time indoors can contribute to insomnia, fatigue, and mental health issues.
- Brief outdoor breaks help rebalance circadian rhythm, especially for students, dancers, and remote learners.
Consistency Creates Stability
- Keep routines consistent even on non-training days.
- If you usually train late, stay active during that time window even when not training to avoid rhythm disruption.
Training Requires Recovery Space
- Late-night training should be treated as a multi-hour block:
  - preparation before
  - training itself
  - recovery afterward
- Avoid rushing straight from training into bed.
Nutrition & Sleep Timing
- Don’t go to bed hungry, but avoid heavy meals right before sleep.
- Hydrate and eat mindfully after training, then allow time for digestion before sleeping.
- Gut health and eating rhythm strongly influence sleep quality.
Energy Management Across the Day
- Everyone experiences natural energy peaks and slumps.
- Pushing through fatigue increases mistakes, stress, and burnout.
- Short, intentional recovery moments are more effective than forcing productivity.
Micro-Recovery Is Not Failure
- Brief rest, music, meditation, or quiet reflection can restore focus.
- Falling asleep briefly or zoning out is a normal biological response, not weakness.
Social Media Awareness
- Devices aren’t inherently bad—timing matters.
- Scrolling earlier in the day has less impact than scrolling during fatigue periods or before sleep.
Caffeine Must Be Managed Rhythmically
- Caffeine has a long half-life and can interfere with sleep if mistimed.
- Avoid large spikes and crashes; consistency matters more than total intake.
Sleep Anxiety Makes Sleep Worse
- Waking up at night occasionally is normal.
- Forcing sleep increases stress; calm activity often leads naturally back to sleep.
Sleep = Energy Recovery
- The real purpose of sleep is restoring energy for the next day.
- When rhythm improves, people report better mood, focus, digestion, and resilience.

About the Speaker

Nick Littlehales, the first and leading Elite Sports Sleep Coach who’s worked with top-tier teams like Manchester City, Manchester United, Liverpool, Brighton Hove Albion, and Real Madrid, not to mention Olympic athletes and global icons, in almost every sport around the world. He’s also the author of the best-selling book Sleep, where he introduces the game-changing R90 Technique, a strategy emphasizing quality over quantity by focusing on sleep cycles.

- R90 technique website: https://sportsleepcoach.com/

- Nick ig: https://www.instagram.com/_sportsleepcoach/

- OrthoSleep Academy (JPN) ig: https://www.instagram.com/ortho_sleep_academy_/

- Athlete Sleep Coach website for sleep licenses (JPN) - https://athletesleepcoach.jp/