Sleep
Forget the one-size-fits-all 8-hour sleep myth—Nick Littlehales, a sleep expert who’s collaborated with elite athletes like Manchester United and Olympic champions, lays out the game-changing R90 Sleep Protocol in *Sleep*. This evidence-backed framework centers on 90-minute sleep cycles, a fixed wake-up time as your daily anchor, and aligning your routine with your natural circadian rhythm. You’ll learn to identify your sleep type (early bird, night owl, or in-between) to avoid “social jetlag,” master the critical 90-minute pre-sleep and post-wake routines to boost quality, and discover strategies for daytime napping, choosing the right mattress, and fixing common issues like insomnia, jet lag, and shift work. By integrating sleep with balanced diet and exercise, this guide helps you take control of your rest, boost energy, and perform at your best—whether you’re a pro athlete or a busy professional.