Perform with Dr. Andy Galpin

Dr. Allison Brager: Improve Sleep Efficiency & Resilience

441 snips
Mar 26, 2025
Guest
Allison Brager
In this conversation with Dr. Allison Brager, an active-duty Army neuroscientist, listeners dive deep into the science of sleep resilience in extreme conditions like Antarctica and space. They explore how circadian rhythms affect performance, especially in sports, and the critical differences in sleep between men and women. Dr. Brager shares practical strategies for improving sleep through nutrition, light exposure, and even naps, emphasizing the importance of understanding individual chronotypes for better performance and well-being.
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West Coast Advantage

  • West Coast teams have a performance advantage during regular seasons, playing games closer to their circadian peak.
  • This correlates with a five times lower injury risk, especially for linemen, compared to East Coast teams.
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Circadian Rhythm and Performance

  • Circadian rhythm affects athletic performance due to predictable hormonal fluctuations and physiological processes.
  • Peak alertness, tied to rising cortisol, occurs between 11 a.m. and 1 p.m., maximizing energy and focus.
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Chronotype and Sport Selection

  • Genetics and chronotype likely influence sport selection, with night owls gravitating towards evening sports.
  • Teams with diverse chronotypes might perform better in sports with varying game times, like rugby.
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