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How to Meditate
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COURSE
Redefine Your Approach To Sleep
With Nick Littlehales
During this 10-day course, you will discover the unconventional wisdom about sleep, the myth of 8 hours, the power of naps, a new plan to recharge your body and mind, and finally, how to stop wasting valuable time sleeping without benefits. Each lesson is focused on the game-changing R90 Technique and its Seven Key Sleep Recovery Indicators (KSRI’s). You will learn how to apply practical, achievable and manageable recovery techniques into your everyday. The journey together is all about optimizing your sleep and improving all aspects of your life. Empowering you to make positive changes as your life circumstances unfold and change now and for the future.
Meet your Teacher
read more
10 Days
8.8k students
4.3 stars
12 min / day
Sleep
English
4.3 (264)
Recent Reviews
Donna
June 7, 2024
Thank you, very helpful. I'm already sleeping better.
Connie
May 14, 2024
Excellent info, and I found the Sleep book. Thank you so much for this coaching!
Bibiana
August 28, 2023
EXCELLENT! Id go a step further and do a 1:1 next year when my budget can afford it. It is TOTALLY worth it
Julia
August 24, 2023
Such practical advice that I can follow I have adhd and my Medication helps my days no end but has challenged my regular Sleep patterns. The 90 minutes cycles and using my day will be really helpful in finding a better balance again. In fact I’ve already begun applying the middle of the day break cycle. Thank you
Jan-Martin
June 28, 2023
This is very much an eye opener to me! I knew about the 1 1/2 hour sleep cycles, but only in relation to sleep - at night. I almost always wake up during the night and that had started to become an obsessive concern to me. Not anymore, thank you for all the insights that helped me put things in perspective and pointers to solve my “insomnia” in a different way. I gave 4 stars to this course because there are two things that would make this course even better: 1. The speed of talking is too fast for me, I often had to go back and listen to passages again. Having said that, my English is very good but I’m not a native speaker. 2. If there would be supporting materials, like notes, summaries, diary examples, etc., this course would be perfect.
Rosie
June 18, 2023
I learned some things, but overall it was a little over my head even though I repeated a few of the sessions, I still fully understand the concepts that were introduced. I feel like the lecturer had an assumption that we understood some of the ideas that he presented and asked for me like I said it was complicated.
Carolanne
October 17, 2022
Really interesting 🧐 and a different perspective.
Melanie
November 18, 2021
Thank you. Excellent, wish I’d listened to this earlier in life.
nicole
May 27, 2021
Good course 👍🏻
David
May 20, 2021
10% content 90% fluff. Here is the content: Sleep on your non-dominant side. Make an effort to breathe through your nose instead of your mouth. Make sure your mattress is soft enough so that when you are lying on your side you can't fit more than a hand width between your cheek and the mattress, so you don't need a pillow. Add an extra layer to your mattress if necessary. You sleep in 90 minute cycles, and they don't all have to be together. Most people need five cycles of sleep per day, for 7.5 hours. You could get 4 cycles at night, then take a nap in the afternoon. And you should take a short one two three minute mental break every 90 minutes throughout the day to help you fall asleep. About 30% of people are morning people and 70% are not morning people to find it easier to stay awake later Into the night. Its genetic, so figure out which one you are and don't try to change it. Your waking up routine is just as important as your going to bed routine. At night, move from light to dark and from cool to warm. In the morning, it's the opposite, move from dark to light and from warm to cool. This will help your circadian rhythm to kick in.
Ana
April 20, 2021
I loved the course it was very helpful 🙏✨💐
kathleena
March 5, 2021
Littlehales is clearly experienced and knows intimately the nuances of quality recovery time. However, I would feel lost if I did this course on its own. A couple of lessons into the course, I bought the book because I felt like the book format would be better suited to the subject matter and content and purpose. So, this insight timer course alone is, to me, incomplete. This course was helpful in the sense that it encouraged me to buy the book. It introduced me to this idea of R90 sleep recovery program and got that ball rolling.
Shauna
March 4, 2021
Great course! Thank you for the great recommendations for sleeping. Having a partner that snores has been a big challenge for me. 🙄
Anni
January 10, 2021
Very interesting and I learned way more than I thought I would. From experince though i have realized that it is possible to change chronotype if you want to. I used to be a wolf, not so long ago, but now I love mornings!
Gareth
December 1, 2020
Super insights and highly practical
Gina
November 23, 2020
Explanations weren’t always clear. I had to google author and his system to fill in the gaps, explain acronyms. More concrete examples of what this looks like in action would be helpful
Sara
May 18, 2020
Good analysis
Ramya
May 10, 2020
I felt nick rambles quite a bit in the course. I also felt some of the pre created poll answers were a bit presumptious about how the course is "life changing." This course feels more like a podcast.
Shay
May 6, 2020
Fantastic course! I learned so many things that I can put into practice to not only improve my sleep, but the quality of my day as well. Thank you!
GailRybko
March 6, 2020
Finally, I understand and accept my circadian rhythms 🙏
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