In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.

I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.

I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.

Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.  

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Absolute Rest: https://www.absoluterest.com/perform

Momentous: https://livemomentous.com/perform

Eight Sleep: https://eightsleep.com/perform

Timestamps

00:00:00 Sleep Performance

00:08:16 Sponsors: AG1 & LMNT

00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep

00:15:49 Emerging Research & Sleep Performance

00:20:51 Sleep Duration, Sleep Banking, Sleep Extension

00:28:29 Tool: Sleep Extension to Improve Athletic Performance

00:35:21 Sponsors: Absolute Rest & Momentous

00:38:23 Injury Recovery; Tool: Sleep Banking

00:45:38 Athlete’s Sleep Paradox

00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure

00:57:24 Sponsor: Eight Sleep

00:58:46 Sleep Quality, Sleep Disorders in Athletes

01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing

01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders

01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia

01:28:56 Interpret: Sleep Duration, Sleep Quality

01:36:08 Intervention: Sleep Education, Sleep Opportunity

01:42:09 Intervention: Improve Sleep Quality & Timing

01:52:38 Tool: Resolve Snoring

01:55:58 Sleep Timing, Using Sleep for Performance Enhancement

02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

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