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
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