Plan your sleep.
Perform your day.
Your AI sleep strategist, developed by elite sleep coach Nick Littlehales. R-Lo builds your personalized rhythm plan around 90-minute cycles so you wake ready, every day.
Trusted by elite athletes and high-performance environments across multiple sports
You don't need more sleep data. You need a rhythm.
Most people know they should sleep better. The problem is not awareness. It is the lack of a clear, actionable plan.
Waking up tired
Your alarm pulls you out mid-cycle, leaving you groggy no matter how many hours you slept.
Inconsistent rhythm
Weekday and weekend sleep times are all over the place. Your body never finds its rhythm.
Mental fatigue
Afternoon energy crashes and brain fog make it hard to stay sharp when it matters most.
No clear sleep plan
You have tried tips and tricks but never had a personalized strategy built around your day.
Trapped by tracking data
Your sleep tracker tells you what happened but never what to do next. More data, same problem.
Evening anxiety
Worrying about sleep makes it harder to fall asleep. The pressure creates the problem.
Trackers show what happened. R-Lo shows what to do next.
A complete rhythm system, not just sleep tips
Developed by Nick Littlehales over decades of work with elite athletes. The R90 method structures your entire day around natural 90-minute cycles.
Your 24-hour rhythm
Every day is structured around your anchor wake time
Anchor Reset Point
Your consistent wake-up time. This single anchor stabilizes your entire 24-hour rhythm. Everything else builds from here.
Sleep Cycles
Sleep happens in 90-minute cycles, not hours. Aligning your bedtime to complete full cycles means waking at the right point, feeling refreshed.
Micro Recovery Moment
Short mental recovery breaks throughout your day, timed to your cycle boundaries. Brief resets that keep you sharp without a nap.
Controlled Recovery Period
A strategic afternoon recovery window. 30 or 90 minutes, timed to your natural dip. Not a random nap. A recovery tool.
Wind-Down Routine
90 minutes before bed, R-Lo guides you through a structured wind-down. Dim lights, lower stimulation, prepare your body for sleep onset.
A sleep enabler, not a sleep tracker
R-Lo Sleep Coach gives you a clear daily plan. Not another dashboard of data you cannot act on.
Personalized rhythm plan
Based on your wake time, commitments, and lifestyle. Not a generic 8-hour suggestion.
Daily action plan
Know what to do and when. MRM breaks, CRP windows, wind-down time. Clear, timed actions.
Current cycle awareness
See where you are in your 90-minute cycle right now. Time your energy, not just your tasks.
R-Lo coaching
Your calm, practical sleep companion. Short, positive guidance. No anxiety, no overtracking.
Calendar integration
R-Lo reads your calendar to detect schedule conflicts and adjust your rhythm plan automatically.
Consistency without pressure
Build better habits gradually. R-Lo celebrates progress, not perfection. No scores, no grades.
Good morning
06:30
5 cycles completed
Next Action
MRM in 12 minutes
Take a brief mental recovery break
Today's rhythm
R-Lo
Strong start. Keep your rhythm steady today.
Photo placeholder
30+ years in elite sport sleep
Author of “Sleep”, the international bestseller
Built by Nick Littlehales
Nick Littlehales is the pioneer of elite sport sleep coaching. For over three decades, he has worked with leading Premier League, European and international football clubs, Olympic athletes, and high-performance environments across multiple sports.
His R90 method transforms how athletes and professionals approach sleep, replacing the “8 hours” myth with a practical system built around 90-minute cycles and a consistent anchor point.
R-Lo Sleep Coach brings this same method to everyone. The same framework trusted by the world's best performers, now personalized for your life.
30+
Years of experience
16+
Sports coached
1M+
Book copies sold
100+
Elite teams advised
Your calm, practical sleep companion
R-Lo is not a chatbot. It is a recovery coach that speaks in clear actions, timed to your rhythm.
R-Lo
Sleep companion
Time to wind down. Dim the lights and step away from screens.
Strong start today. Keep this rhythm going.
Earth-inspired
R-Lo draws from natural rhythms: light, temperature, and circadian biology. No artificial hacks.
Clear and calm
One to two sentences. No lectures, no panic. Just what to do next and why it helps.
Action-focused
R-Lo does not just inform. It tells you what to do, when, and how to make it work in your day.
No anxiety
No scores, no grades, no failure states. R-Lo never judges a bad night. It helps you recover from it.
Discover your current
sleep rhythm
Answer a few quick questions and R-Lo will build your personalized rhythm plan. No sign-up required to start.
Start Your Rhythm AssessmentFree. No credit card. Your data stays private.
Real rhythm, real results
Stories from people who stopped tracking and started acting.
“I stopped obsessing over my sleep score and started following a simple rhythm. Within two weeks, mornings felt completely different.”
Testimonial placeholder
TODO: Add real testimonial
“The wind-down reminder changed everything. I used to scroll until midnight. Now I have a clear 90-minute routine and I fall asleep faster.”
Testimonial placeholder
TODO: Add real testimonial
“As an athlete, recovery is everything. The CRP timing and MRM breaks give me structure I never had from any tracker.”
Testimonial placeholder
TODO: Add real testimonial