Podcast Notes Playlist: Fitness #95 - Circadian Rhythms, Travel, and Athlete Optimization with Dr. Cheri Mah
Key Takeaways
- For every new time zone that you cross, it takes approximately one day for your body to acclimate
- The difference between circadian rhythm and chronotype: Circadian rhythm is your body’s internal 24-hour clock that regulates biological processes, while chronotype is your natural preference for when you feel most alert or sleepy within that rhythm
- Top sleep tips from the episode:
- Maintain the same sleep schedule on weekdays and weekends
- Go to bed and wake up at the same time, or at least within a 30 min window
- Reduce effects of jet-lag by taking pre-flight, in-flight, and post-flight measures
- Know your chronotype so you can performance-peak at desired times
- Over 40 NFL seasons from 1970-2011, during night match-ups, the West coast team was two-fold more likely to beat the East coast team
- This is due to the West coast team’s circadian advantage over the East team
- Leverage “Sleep Loading”: Before going into a high-stress period or an acute period in which you will be sleeping less, increase your sleep duration in the several days leading up the period of anticipated sleep-loss or higher-stress
- While it is difficult to “pay back” sleep debt after-the-fact, it appears that you can build up “sleep credit” by front-loading sleep ahead of anticipated periods of high stress and sleep-loss
- Taking a hot shower or bath 90 minutes before bed can dramatically improve your sleep quality
- A study conducted using the NBA schedule was able to predict game outcomes with 76-86% accuracy based on travel-induced fatigue criteria – completely independent of strength of team
- Use the nappuccino to boost alertness and performance: Consume your favorite caffeinated beverage, immediately take a 20-30 minute power nap, then wake up when your alarm goes off and you will be in a heightened state of alertness
Read the full notes @ podcastnotes.org
Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set.
Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all.
Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.
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Matt: Instagram @drmattwalker or on X @sleepdiplomat
YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299
Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimah
Caffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364
Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)