2 hr 2 min

How to Enhance Performance With Better Sleep Perform with Dr. Andy Galpin

    • Fitness

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 Newsletter, Social Media
Disclaimer & Disclosures

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 Newsletter, Social Media
Disclaimer & Disclosures

2 hr 2 min