Endurance Unlimited Transform Your Training with Smarter Sleep: Insights with Charlotte Edelsten - Season 8 Ep 1
Jan 14, 2026
Charlotte Edelsten, sleep researcher and coach with a PhD and decades studying sleep at events like UTMB, breaks down sleep science for endurance athletes. She covers why sleep underpins training and injury prevention. Listens on caffeine timing, limits of wearables, nap and sleep-banking strategies, altitude effects, and how brief sleeps can boost safety and finish rates.
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Sleep Is The Foundation Of Performance
- Sleep is the foundation for training, recovery, and good decision-making.
- Many athletes experience sleep disturbance, with 50–78% affected and 25–30% having clinical disorders.
Two Mechanisms Drive Sleep Timing
- Two systems control sleep: circadian rhythm and homeostatic sleep pressure.
- Adenosine builds with wakefulness and creates the pressure that naps relieve.
Plan Caffeine, Don’t Just Chase It
- Use caffeine to block adenosine receptors and delay sleepiness temporarily.
- Plan doses because once caffeine wears off you can feel overwhelmingly sleepy and need more caffeine.