Taking Your Sleep to the Next Level with Dr. Allison Brager

30 snips

Oct 4, 2023

Dr. Allison Brager, neurobiologist and Deputy Chief Science Officer for the U.S. Army, joins WHOOP VP of Performance Science to discuss misconceptions about sleep trends, ideal sleeping conditions, the relationship between light and melatonin, manipulating circadian rhythms, sleep consistency, circadian rhythms and the metabolic system, behaviors that disrupt sleep onset, and the impact of naps on sleep patterns.

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ANECDOTE

Candlelight Routine

Allison Brager developed a nighttime routine with candlelight during research in Costa Rica.
This practice stemmed from research stations with no electricity, leading to better sleep.

ADVICE

Light and Melatonin

Decrease light exposure about 90 minutes before sleep to optimize melatonin release.
Melatonin, the "hormone of darkness," consolidates sleep and has restorative benefits beyond sleepiness.

ADVICE

Jet Lag Hacks

When traveling, try to stay up until sunset and wake with sunrise in the new time zone.
On flights, mimic the light conditions of the destination time zone to adjust your circadian rhythm.

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