First night effect and minimizing it

Cheri Mah explains the protective first-night effect and suggests familiar items and tools to reduce it.

Play episode from 44:50

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Episode notes

Sleep physician Dr. Cheri Mah has been the unseen force behind some of the greatest championship teams, including the Super Bowl-winning Seattle Seahawks. With extensive experience working with Olympians, NFL, MLB, and NHL teams, Dr. Mah reveals the powerful connection between sleep and performance. In this conversation with Dr. Kristen Holmes, she shares the impact sleep debt is having on your energy, the importance of naps, and the strategies elite athletes use that can improve your own sleep quality. Whether you're an athlete or just trying to sleep better, discover the small changes that can lead to big performance and recovery benefits.

(00:00) Introduction

(02:48) Dr. Mah’s Most Surprising Sleep and Performance Discovery

(06:46) What Is Sleep Debt and How to Repay It

(10:55) How Sleep Contributed to the Seattle Seahawks’ Superbowl Victory

(12:00) East Coast vs. West Coast: Did the Seahawks Have the Advantage?

(15:51) A Day in the Life Working with the Seahawks

(17:27) Why Even Elite Teams Need to Invest in Sleep

(21:14) The Sleep Trends and Strategies of Professional Athletes

(23:00) How Sleep Can Reduce Illness and Injury

(25:32) WHOOP Ad

(26:39) Sleep 101: Why is Sleep Important?

(28:41) How to Overcome the Most Common Sleep Challenges