The R90 Sleep System

Quality sleep is something I struggle with. So, I am always looking for tips, tricks, and hacks. Here is some advice that was given to me by a gentleman who coaches the greatest European and English cycling and soccer teams in the world. He specializes in sleep.

One thing you have to realize is that you are an athlete. You are a million-dollar racehorse, and just like any million-dollar racehorse, you've got to take care of yourself. You've got to eat properly, you've got to exercise, you've got to get outside. Because if you don't, you're going to get depressed, you're going to get anxious, your overall performance is going to go down. It is so rare that someone can survive on less than 5 hours of sleep a night, consistently. We really need 7.5 hours of sleep a night. Getting 5 during the week and then getting more on the weekend absolutely doesn't work. 

The R90 System is what this coach uses with the top players in the world. Instead of thinking about how many hours of sleep you're going to get each night, I want you to think about 90-minute cycles. That's how our bodies operate. We go through light sleep, deep sleep, REM sleep and we do it every 90-minutes.

As an adult, you want to get in 5 cycles a night or 7.5 hours, but often you won't. You also want to get up at the same time every day including weekends.

The idea is to always wake up at the same time and then to work backwards 5 cycles to figure out when it is you need to go to sleep. What happens is that you get a much, much more efficient sleep as a result of that.

Say I want to wake up at 6 AM. I go to sleep at 10:30 PM. Let's say you can't do that for whatever reason. The key is NOT going to sleep at any old time. You want to go to sleep at the beginning of a cycle so if you can only get 4 in a night, then you work your way backwards from 6 AM… 4 x 90 backwards means you should go to sleep at 12 AM.

How do you get the other cycle or two in? There are two ninja tricks. The first is the nap. If possible, take a 90-minute nap because that will add 1 more cycle to your day. If you can't do that or it's too close to night time, then pick up a 30-minute recovery nap. That doesn't really get added, but it makes a big difference to your performance.

So, you want to get 5 cycles of 90-minutes a night. If you can't, work your way backwards in 90-minute segments from the time you're going to get up every day. Don't just go to bed whenever you can. Go to bed at the beginning of a 900-minute segment. And get a nap in if you can. It'll make a big difference.

Have a great day.

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