Dr. Allison Brager: Improve Sleep Efficiency & Resilience

In this episode, my guest is Dr. Allison Brager, Ph.D., an
active-duty Army neuroscientist whose research focuses on
physiological resilience in extreme stress environments such as
Antarctica and outer space. We discuss how sleep is impacted in
these harsh conditions and the broader concept of sleep resilience,
which is crucial for athletes, military personnel, and anyone with
demanding personal or professional situations. We explain the
effects of circadian rhythm (chronotype) misalignment on
performance and how different chronotypes align with certain
careers and sports. We also outline the key differences in sleep
between men and women, including sleep onset, daytime sleepiness,
and duration, along with the biological mechanisms that drive
sleepiness. Finally, we discuss practical strategies for recovering
from poor sleep and improving sleep through behaviors, light
exposure, and nutrition. Regardless of your career or lifestyle,
this episode provides valuable insights for optimizing your sleep
to enhance performance and overall well-being. Read the episode
show notes at performpodcast.com. Thank you to our sponsors AG1:
https://drinkag1.com/perform Eight Sleep:
https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform
Parker University: https://parkerseminars.com Momentous:
https://livemomentous.com/perform Timestamps 00:00:00 Allison
Brager 00:01:37 East vs West Coast, Sports Teams, Sleep, Injury
00:04:46 Performance & Circadian Clock, Genetics, Chronotypes;
Kids & Habits 00:10:50 Sponsors: AG1 & Eight Sleep 00:13:38
Chronotype, Genetics, Military, Academia 00:18:01 Importance of
Animal Models, Chromosomal Sex & Hormones; Sleep 00:24:22 Sleep
Differences & Men vs Women, Sleep Pressure, Onset 00:30:32 Sex
Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration;
“Nappuccino”, Chronic Insufficient Sleep 00:38:42 Multiphasic
Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors:
LMNT & Parker University 00:45:29 Night Shift, Performance, Per
Genes, Genetic Testing, Chronotypes 00:51:25 Antarctica, Sleep,
Seasonality, Sleep Resilience & Limits 00:58:50 Poor Sleep,
Sleep Banking, Weekends 01:01:42 Sleep in Extreme Environments,
Outer Space 01:08:04 Mars Mission Preparation, Gene Editing &
Studying Sleep 01:11:50 Short Sleepers, Sleep Pressure &
Adenosine, Efficiency 01:16:39 Hypersomnia & Poor Health,
Depression; Traumatic Brain Injury & Sleep 01:21:30 Sponsor:
Momentous 01:23:08 Increasing Sleep Efficiency Case Study, Morning
& Daytime Behaviors 01:30:23 Sleep Efficiency, Nighttime
Behaviors, Foods, Melatonin? 01:34:59 Cold Plunge, Mouth Taping,
Nasal Dilators 01:37:02 Jet Lag, Supplements, Melatonin 01:41:37
Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed
Earlier? 01:49:18 Youngstown, Ohio & Sports 01:55:24 Zero-Cost
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