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Optimizing Sleep for Performance: Cheri Mah, MD, MS
Good sleep is essential for our health and well-being. It can improve our physical and mental performance and appearance. It has a profound effect on our immune system, our cardiac and muscular systems, and even our memory and cognition. Sleep helps modulate the stress hormone cortisol, and poor sleep can lead to weight gain, hair loss, and swelling in the face and eyes.
Like fitness or nutrition, there is no magic pill to bypass the time and habits necessary for good sleep. But there are tactics and techniques we can learn and use to get better rest. On today’s episode, we talk with Dr. Cheri Mah to better understand the science of sleep and get some actionable tips we can all use.
Dr. Mah is a sleep physician at Stanford School of Medicine in the Sleep Center and a nationally recognized expert in sleep and performance. She consults for pro athletes like the Golden State Warriors and the Philadelphia Eagles and works with businesses that require high performance, such as Nike, Google, and ESPN.
We have an informative conversation that helps dispel some misconceptions about sleep. We also discuss the habits we need to rest well every night.
- (05:03) - Early sleep studies
- (10:14) - Understanding the sleep cycle
- (16:25) - Napping and power naps
- (22:59) - Sunlight and circadian rhythms
- (25:37) - Sleep chronotypes (morning larks and night owls)
- (37:04) - Sleep debt and sleep loading
- (45:08) - Sleep efficiency
- (47:35) - Sleep challenges: alcohol, caffeine, temperature, and screentime
- (1:01:36) - Supplements and sleep hygiene
If you are interested in learning more about sleep, wellness, and appearance, please visit MichaelJLeeMD.com.
If you'd like to receive new episodes as they're published, please follow I’d Love to Know in Apple Podcasts, Spotify, or wherever you get your podcasts. If you enjoyed this episode, please consider leaving a review on Apple Podcasts or Spotify. It really helps others find the show.
The information from this podcast does not constitute medical advice and is meant for basic informational purposes only. If you're interested in pursuing any of the therapies, supplements, or medications discussed here, please consult with your physician.
Podcast episode production by Dante32.
View all episodes
By Michael J Lee MD
5
2424 ratings
Good sleep is essential for our health and well-being. It can improve our physical and mental performance and appearance. It has a profound effect on our immune system, our cardiac and muscular systems, and even our memory and cognition. Sleep helps modulate the stress hormone cortisol, and poor sleep can lead to weight gain, hair loss, and swelling in the face and eyes.
Like fitness or nutrition, there is no magic pill to bypass the time and habits necessary for good sleep. But there are tactics and techniques we can learn and use to get better rest. On today’s episode, we talk with Dr. Cheri Mah to better understand the science of sleep and get some actionable tips we can all use.
Dr. Mah is a sleep physician at Stanford School of Medicine in the Sleep Center and a nationally recognized expert in sleep and performance. She consults for pro athletes like the Golden State Warriors and the Philadelphia Eagles and works with businesses that require high performance, such as Nike, Google, and ESPN.
We have an informative conversation that helps dispel some misconceptions about sleep. We also discuss the habits we need to rest well every night.
- (05:03) - Early sleep studies
- (10:14) - Understanding the sleep cycle
- (16:25) - Napping and power naps
- (22:59) - Sunlight and circadian rhythms
- (25:37) - Sleep chronotypes (morning larks and night owls)
- (37:04) - Sleep debt and sleep loading
- (45:08) - Sleep efficiency
- (47:35) - Sleep challenges: alcohol, caffeine, temperature, and screentime
- (1:01:36) - Supplements and sleep hygiene
If you are interested in learning more about sleep, wellness, and appearance, please visit MichaelJLeeMD.com.
If you'd like to receive new episodes as they're published, please follow I’d Love to Know in Apple Podcasts, Spotify, or wherever you get your podcasts. If you enjoyed this episode, please consider leaving a review on Apple Podcasts or Spotify. It really helps others find the show.
The information from this podcast does not constitute medical advice and is meant for basic informational purposes only. If you're interested in pursuing any of the therapies, supplements, or medications discussed here, please consult with your physician.
Podcast episode production by Dante32.