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Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook

Guest Bio:
Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. He’s also an avid runner who combines his personal and professional passions.

Episode Overview:
In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:

• What circadian rhythms and sleep inertia mean for recreational runners.
• Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.
• Tips for improving sleep quality and reducing sleep inertia.
• Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.

What You’ll Learn:

• How your natural chronotype (morning vs. evening preference) could influence your marathon performance.
• Ways to adapt your training schedule to match race conditions and time zones.
• Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.
• How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.

Research Paper Highlight:

• Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."
• Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.

Links & Resources:

• Jesse Cook's podcast: The Sleep Research Society Podcast
• Jesse’s instagram: @sleepandsports