In a fascinating conversation between Dr. Cheri Mah, a sleep expert who works with professional athletes, and Steven Bartlett (host of The Diary of a CEO), we dive into how optimizing sleep can drastically impact performance in elite sports like the NBA, NFL, and MLB. This episode sheds light on actionable strategies for better sleep and how even minor changes can lead to significant improvements, not just for athletes but for anyone looking to perform at their best.
Key Insights
1. Predicting NBA Team Performance Based on Sleep (00:00): Dr. Mah opens the discussion by revealing that she can predict when NBA teams are at the highest risk of losing games with 86% accuracy—solely based on sleep data.
2. The Impact of Sleep on Athletic Performance (01:30): Mah discusses how athletes like NBA players can experience a 9% improvement in free throws and a 12% faster reaction time simply by optimizing their sleep schedules. Small changes, such as getting an extra 15 to 30 minutes of sleep, make a big difference in performance.
3. Practical Sleep Tips (15:30): Steven asks about daily sleep practices, and Mah recommends taking showers 1-2 hours before bed, not directly before, to allow your body temperature to cool down, promoting deeper sleep.
4. Andre Iguodala’s Sleep Transformation (1:18:00): Dr. Mah shares the inspiring story of NBA star Andre Iguodala, who improved his sleep habits, leading to a twofold increase in his three-point shooting percentage and a longer career.
5. Nappuccino Strategy (55:00): Mah introduces the concept of the “nappuccino”—a power nap immediately following a cup of coffee. The caffeine kicks in just as the nap ends, giving a significant boost in alertness and energy.
6. Managing a Racing Mind Before Sleep (34:00): For those struggling with overthinking at night, Dr. Mah recommends stretching, journaling, or meditation before bed to calm the mind and improve sleep quality.
Practical Tips for Better Sleep
•Optimize Your Sleep Environment: Keep your bedroom cool (60-67°F), dark (blackout curtains), and quiet (use earplugs or a white noise machine).
•Pre-Sleep Snacks: Light snacks like cereal and milk or nuts with yogurt can prevent hunger without disrupting sleep.
•Travel Sleep Strategies: If you’re traveling, start adjusting your body clock a few days before departure and use tools like eye masks and earplugs on the plane to help manage jet lag.
Conclusion
Dr. Mah’s groundbreaking work reveals how sleep isn’t just a passive activity but a powerful tool that can make or break performance. Whether you’re an elite athlete, a CEO, or someone striving to be your best self, improving your sleep could be the most impactful lifestyle change you can make.
Better Health Diary of a CEO Health Men Talk Sundays Sleep Sleep Deprevation
Last modified: October 17, 2024
