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.
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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 Newsletter, Social Media
Disclaimer & Disclosures
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Perform with Dr. Andy Galpin