Sleep Quotes

“Think of sleep in ninety-minute cycles, not hours.”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“CYCLES NOT HOURS: SEVEN STEPS TO SLEEP SMARTER Your constant wake time is the anchor that holds in place the R90 technique – set one, and stick to it. If you share your bed with a partner, get them to do the same, and ideally make them the same time. Think of sleep in ninety-minute cycles, not hours. Your sleep time is flexible, but it is determined by counting back in ninety-minute slots from your wake time. Look at sleep in a broader tract of time to take the pressure off. One ‘bad night’s sleep’ won’t kill you – think of it in cycles per week. Try to avoid three nights of fewer cycles than your ideal back to back. It’s not simply quality vs. quantity. Know how much you need. For the average person, thirty-five cycles per week is ideal. Twenty-eight (six hours per night) to thirty is OK. If you’re getting anything less which isn’t planned for, you might be overdoing it. Aim to achieve your ideal amount at least four times per week.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“In fact, setting a constant wake time is one of the most powerful tools at our disposal when looking to improve the quality of our recovery. Our bodies love it, with our circadian rhythms, set by the rise and fall of the sun, working around a consistent point, and our minds love it, because through this constant wake time we can build the confidence to be more flexible in other aspects of our lives.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“has comido tarde, entonces tienes que apartar este factor y no irte a la cama enseguida. Estar lleno y en proceso de digestión interferirá con la necesidad circadiana de vaciar el intestino hacia las 21:00 o las 22:00, y afectará a la calidad de tu sueño. El alcohol, a pesar de tener la capacidad de proporcionarnos una agradable sensación de somnolencia, afecta a la calidad del sueño cuando se consume en exceso. Si has tenido unas cuantas conversaciones tensas en el trabajo, no vas a dejar de pensar en ellas por el hecho de acostarte. Tienes que descargar tus pensamientos. Necesitas una rutina presueño.”
― Nick Littlehales, Dormir: El mito de las 8 horas, el poder de la siesta... y un nuevo plan para revitalizar cuerpo y mente

“El jugador A es una persona de mañanas. Lo enmascara cuando juega por la noche, pero a la hora de elegir entre él y el jugador B, con unas habilidades similares, no hay duda: el de tardes está más alerta y en su elemento por la noche. Es él quien debería lanzar el penalti.”
― Nick Littlehales, Dormir: El mito de las 8 horas, el poder de la siesta... y un nuevo plan para revitalizar cuerpo y mente

“Te despiertas cuando suena la alarma de tu teléfono y alargas el brazo para cogerlo y apagarla. Ya que estás, compruebas las notificaciones de noticias, resultados deportivos y entretenimiento que te han llegado durante la noche, tus apps de redes sociales, correos electrónicos y mensajes del trabajo y de amigos. Tienes la boca seca, tu mente ya anda revolucionada con lo que te espera esta mañana, la luz se cuela por entre las cortinas y el piloto de la televisión te observa fijamente desde los pies de la cama, mientras te recuerda cómo acabaste la noche anterior. Bienvenido a tu día. ¿Has”
― Nick Littlehales, Dormir: El mito de las 8 horas, el poder de la siesta... y un nuevo plan para revitalizar cuerpo y mente

“PRE- AND POST-SLEEP ROUTINES: SEVEN STEPS TO SLEEP SMARTER Pre- and post-sleep routines directly affect the quality of your sleep and waking day: value them as the important activities they are, and you’ll be more efficient all day and night. Take technology breaks during the day as a reward and training for body and mind. Post-sleep is vitally important for PMers if they want to keep up with the AMers – don’t forgo this in favour of the ‘snooze’ button. Don’t text drunk! Raise your alertness before you reach for your phone. Moving your body from warm to cooler helps trigger the natural drop in body temperature – a quick warm rinse under the shower and a cooler sleeping environment will achieve this. Declutter your environment and mind and download your day before bed, so you don’t lie awake thinking when you could be asleep. Pre-sleep is about shutting down – nose-breathing, relaxing, light to dark – while post-sleep is about starting up in an unrushed way: these periods belong to you and no one else.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“I find it helpful to take a piece of paper and a pencil and simply write down a ‘what’s on my mind’ list, addressing any thoughts I have and anything that has worried or concerned me during that day. It’s not my actual ‘to-do list’, which is safely saved on my calendar in the cloud, but something more personal. If a particular piece of business has been playing on my mind, I might write down a note to call the client in the morning; if a birthday of a loved one or something like Mother’s Day is on the horizon, I could draw a bunch of flowers as a reminder. I’m just scribbling on the page, even doodling at times, in a very relaxed, informal process that you could do at any spare moment before going to bed. I will then leave my piece of paper next to my house keys – or anything I never leave home without – for the next morning, so I won’t forget it. Putting it all down on paper means that I go to bed feeling that I have consciously addressed the issue for now, and I can trust the work that goes on in my sleeping brain to take care of it overnight.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“Your constant wake time is the anchor that holds in place the R90 technique – set one, and stick to it. If you share your bed with a partner, get them to do the same, and ideally make them the same time. Think of sleep in ninety-minute cycles, not hours. Your sleep time is flexible, but it is determined by counting back in ninety-minute slots from your wake time. Look at sleep in a broader tract of time to take the pressure off. One ‘bad night’s sleep’ won’t kill you – think of it in cycles per week. Try to avoid three nights of fewer cycles than your ideal back to back. It’s not simply quality vs. quantity. Know how much you need. For the average person, thirty-five cycles per week is ideal. Twenty-eight (six hours per night) to thirty is OK. If you’re getting anything less which isn’t planned for, you might be overdoing it. Aim to achieve your ideal amount at least four times per week.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“CYCLES NOT HOURS: SEVEN STEPS TO SLEEP SMARTER Your constant wake time is the anchor that holds in place the R90 technique – set one, and stick to it. If you share your bed with a partner, get them to do the same, and ideally make them the same time. Think of sleep in ninety-minute cycles, not hours. Your sleep time is flexible, but it is determined by counting back in ninety-minute slots from your wake time. Look at sleep in a broader tract of time to take the pressure off. One ‘bad night’s sleep’ won’t kill you – think of it in cycles per week. Try to avoid three nights of fewer cycles than your ideal back to back.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“CHRONOTYPE: SEVEN STEPS TO SLEEP SMARTER Know your chronotype, and establish those of close friends and family. Use the Munich University questionnaire if you’re not sure. Manipulate your day so you can be at your best when it matters most. Use caffeine as a strategic performance enhancer, not out of habit – and no more than 400mg per day. PMers – don’t lie in at weekends if you want to beat social jet lag. Fit meeting rooms, offices and desks with daylight lamps to improve alertness, productivity and mood at work. Know when to step up and when to take a back seat: should you volunteer to take a penalty in a late-night match when you’re an AMer? Learn to work in harmony with your partner if your chronotypes differ.”
― Nick Littlehales, Sleep: Change the way you sleep with this 90 minute read

“It’s not simply quality vs. quantity. Know how much you need. For the average person, thirty-five cycles per week is ideal. Twenty-eight (six hours per night) to thirty is OK. If you’re getting anything less that isn’t planned for, you might be overdoing it.”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“Start on five cycles, and see how you feel after seven days. If this is too long, move it down to four. Not enough? Move up to six. You’ll know because you should feel good once you’ve adjusted to it.”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“As children and then adolescents, we need much more sleep than we do as adults. According to the National Sleep Foundation, the average teenager (fourteen to seventeen years old) needs between eight and ten hours of sleep. The average adult needs between seven and nine.”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“Use caffeine as a strategic performance enhancer, not out of habit—and no more than 400 milligrams per day.”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“Most of us have an idea of our chronotype, but if you’re still unsure, the University of Munich Chronotype Questionnaire is a good place to find out.1”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“It’s time to look at this essential process of mental and physical recovery and see how we can do it better,”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

“Don’t Waste Your Valuable Time Sleeping”
― Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind