Reisen und Schlaf – #NickOnSleep

Hello everybody, we are in the middle of
the vacation period and thanks to Nick that you are still here to
answer our questions. Nick, when people travel they complain a lot about having a bad sleep when they are, for example, in the plane or on the train, in the car.
What is the best tip for you to get a good nap when traveling? I think, you know Hanno, like we’ve touched on in other sessions, the R90 technique
that I’ve developed over 22 years is just a very simple and logical process
and you can apply it to anything so certainly when we’re traveling we should
try and sleep in shorter periods because we’re in unfamiliar environments like
hotels. So recovery is always going to be reduced because your brain and yourself
is in an unfamiliar environment so once you accept that you can use that
technique to just do you know 90-minute- cycles or 30-minute-cycles if you’re in
hotels or even when you’re traveling, so that’s the main one, it’s just to take
the pressure off trying to sleep how you think normally when
you’re traveling around. So if it comes to the hotel, I mean always in the
first one or two nights in the hotel we all sleep bad, right? Be it on a business
trip or even on a holiday. What can we do about that? Well I was having a
conversation recently and you know somebody only spends a couple of nights
away every month. So not quite, not excessive. But they really worry that
they didn’t sleep when they’re in the hotel. I think it’s the mindset that this is a period
of time where you’re going to do something away from your normal practice,
it means you could use that time probably more effectively than just
trying to sleep for long blocks because you know that recovery is down.So they
would use things like mindfulness, meditation, catch up on reading some
books, light exercise. They would also think about trying to make the room a
little bit more familiar, so bring things that they have at home, bring
along to the hotel so it tries to make the place a little bit more familiar, Hanno. So then what would it be your number one tip? What we’ve used in the past is when you go into a bedroom, into a hotel room you can certainly
check what’s in the room. There might be overstimulating things like a picture on
the wall, but you’ll turn it around. You might want to try and protect exposed light
coming in through the window, whatever, but I think the main one is to
take something with you, I would always take, you know, in here there’s a couple of
pillowcases, so I might take my own pillowcase because that’s got my own smells
with it, you know, my washing powders and things and if I put that round a pillow
in the hotel then at least I’ve got a nice smell. There’s also, you could use a
little thing called a spray, s sleep spray, so you could use a spray that’s familiar
at home or use something like this to spray in
the room that tells the brain, you know, we’re in a familiar environment. But
also, you know, I might even take my own pillow, right? Now, this in particular is
all wrapped up, it goes with me everywhere. I use it at home, right? It’s a simple
little shape, I use it at home and I can use it on the plane, on the train, in the
car, I can use it in so many different ways and also it’s just a nice familiar thing
that as I go into that sleep state I’m just helping my brain saying we’re in a
familiar place. Thanks for the promotion but actually that was the reason why we did this pillow together, right? Because it’s the perfect, you know, compromise. You use it at home but you can also always take it with you. You know, there’s lots of different products around, Hanno, you know, we’re not here to promote. But, you know, a long time ago I just take my own pillow anyway. It’s just a pillow and just that familiarization, so whatever
pillow is right for you. Then taking it with you can make all the difference and
smell and sensory and sometimes sound, you know. I know that you’ve got
children. If you record yourself reading a bedtime
story to your children and just simply put it on your device is that while
you’re in the room you put in the buds, you listen to those sounds and it takes
you out of that environment back into your bedroom with your children. It’s
great for the mind and mindset and certainly that goes: Hey, maybe that helps.
There’s lots of little things that people can do just to familiarize
themselves better. It’s similar to the tip “when you are freezing, think of your
summer holiday and you’re on the beach”, right? Yeah. Putting a story to your brain,
that’s very interesting. And probably, I mean the most challenging situation is if you ride the Tour de France and you were coaching the Skycycle team back in, I don’t know. 2008 and 2009 it was born, yeah. And the first
big success they had was in 2012 with the first British rider on the Tour de
France podium. Yeah. So what did you do to them? How did you help them improve their regeneration during the night because actually they ride 200-250 kilometres
every day and they have to sleep in another hotel every night, so how did you
improve that situation? Well I think anybody who’s been listening to our
sessions, Hanno, we’ve touched on every single point, firstly. It’s exactly the same
thing. We were looking at their education and awareness, we were looking at their
sleeping in cycles, polyphasically, shorter periods, we are looking at exposure to
light, we are looking at familiarizing environments and one of those things was
exactly that. We would tick all the boxes about the environment at home,
you talked about air conditioning and things like this and not everybody lives
in the same country with the same time zones, so we would look at their profile
in their own home, we were then able to take some of those things inside a kit
bag and we would take that kit bag on the Tour de France everyday in the
hotel room, we would ignore the bed, we just use the environment and we just put their, basically their bed in a bag on
the floor, they curl up in it, the bedding the linen, it’s all the right smells, it’s
the right balance, they recover in a few 90-minute cycles, we zip it back up again
and take it to the next hotel. But we’d also, we’d have antibacterial, you
mentioned in one of the early sessions about, thinking about the electric aura
that we have around us that you can’t see. Well, we would take antibacterial
wipes, and we would wipe all the obvious surfaces down because the people who were in
the room the night before, the day before, we don’t know who they are. We don’t know
whether they’re carrying viruses that are, you know, ready to break out. So
this whole business of helping the brain, we would go into the room, we’d have some,
you know, black polythene plastic, some black tape, we take the light out under the
door, around the windows, on the standby lights on the TV, we take that out, we’d
wipe all the services down, we’d even go to the point of a, you know, a powerful
hand vacuum cleaner, portable, and we go around all the corners, pull the bed out,
get around the bed. We’d obviously have our own, we’re not
using the bed and the bed linen, so we’ve got our ability to control the
environment, we put a little filter called a high particle filter, a high
efficient ATPA, we put that in the corner of the room for an hour and that will
remove all the solid pollutants in the room to help with the nose
breathing. So you start off with, you know, for everybody who travels, maybe there’s
little things they can do, they don’t have to go to that excess. But you
sort of go, if I’m going to go to that place and I’m going to sleep and I want
to be able to get the best recovery, then there are little things I can do which
just helps the brain think that you’re not sleeping with the many thousands
of people who’ve used that hotel room before you. Yeah and all the other
factors around you, there’s noise, there’s people walking along the corridors.
So many things are out of place. So you could, you know, simple things, simple
things. I was about to say, quite an excessive preparation for the
night but yes, if they, I mean, if they managed to, if the riders managed to win
the Tour de France, then there should be at least one or two tips or advice for us. There’s a lot more people, you know, you don’t have to go excess but like you say, you’ve got, you know, you can start to think about something
that’s practical, that can go with you, that’s familiar, a little pillowcase,
something like that goes in the bag, okay? You’ve got, you know, bit of a black tape
just to tape the standby, you know, a package of wipes just to go “at least
it’s mine”. You know, there’s little things, like the
sounds in your ears, you know, so you, you know, you’re back in Barcelona
or you’re back in England or you’re back at home with your kids or, you know,
it’s just something that’s helps with the environment. So you don’t have to go
to that excessive length but there are people who do. But also, I mean when I travel and I’m sleeping in a
hotel room I also always throw my jacket over the television screen
because of the standby light. I fully understand your point there. Yeah, so just
get a little bit of black tape, it’s a lot better than your jacket. Little bit of
black tape, bang, and you can still use the light. Don’t forget to get
it off afterwards, otherwise the next guest will wonder why the television
isn’t working, right? Well the television works, it doesn’t block the standby light, it still works. Many thanks, Nick, looking forward to our
next interview. Thank you a lot. Okay, all the best, Hanno. Bye bye.

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