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

[@ZoK3R]

You know it’s a good day when Andy uploads

[@Deezy_Dubz]

On crip cuz

[@anotherjewishsharpnicholas9425]

I do difficult cognitive work, and I definitely notice significant improvements when I sleep 8 instead of 7 hours.

[@mozyhar]

Me too, even with not so difficult conginitive work

[@SteveMunguia]

This is awesome, I have been wanting to learn more about great quality of sleep and how to get great sleep at night. These videos have been extremely helpful, thank you Dr. Galpin!

[@theainzleevideos]

Thanks for putting your show in podcast form. The relistenability all the shows are incredible and they're all in my favorite list. I love how you start ed going into detail as far as sport specific protocols. Would love a program dedicated to recovery. Thanks

[@kygoniba]

This is top notch quality. Thanks Andy.

[@sanyamgupta9985]

Hello nerds!

[@michaelpassmore7839]

What’s up dork!

[@kicksnarehat4393]

Hiii

[@Ruudwardt]

Cheers!

[@FilipSelfImprovement-ge6jj]

hello🤓

[@annamariabodzas3744]

😂

[@annaspasova657]

This content is super useful, I haven’t heard it anywhere else as here explained

[@erikmorales17]

Now this is the episode I need 😂😂 because I tend to overtrain

[@justin_d77]

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, KZbin, Spotify & Apple Subscribe & Reviews, Sponsors, KZbin Feedback, Perform Newsletter, Social Media

[@blackpanther2819]

Love the podcast. You didn't get a chance to dig into it much, but I guess it may be similar to people traveling to different time zones. What about the crazy folks like me who do shift work? My swinging schedule of one week of days then one week of nights is rough on the system. Granted, I'm no professional athlete, but definitely looking to maximize my day/night.

[@simonw.610]

Excellent overview. Thank you

[@samuelsulek992]

I always hit like on video even before watching it 😅 TY Andy ur awesome

[@Con.ciencia.cotidiana]

Loved it! Great information and great notes as well! Please keep it up 😊 Andy please link us the article you refer about 11 variables that affect sleep 💪🏻

[@drandygalpin]

I will as soon as it's available (still in review)!

[@zod-engineering-welding]

"liked" this video already. Sleep is what I struggle with the most due to alternating from day-shift and night-shift out here in the West Texas oil fields. Gonna have to pay close attention to this one.

[@Ryan.G.Spalding]

After a hard lift yesterday and 5 hours of sleep. I think you are speaking directly to me.

[@MillMeels]

SO GLAD to have subbed a long time ago for you to start pumping out content like this. Thank you.

[@mike619]

Can some please summarize this into bullet points with key actionable steps . There are too many podcasts these days, I can’t keep up!

[@jasey_me]

Chatgpt or podcast notes

[@mike619]

@@jasey_me anything that condenses the entire 2 hours into key “ actionable” steps that one can apply to their lives

[@FrankMartinez1980]

I like using Claude since can take more text than the others

[@mike619]

@@FrankMartinez1980will it summarize by just pasting the link ?

[@wellswoodworks3394]

Key Points: Sleep Duration: Athletes typically need more sleep than non-athletes, with 9 hours being ideal. Even small increases in sleep duration can significantly enhance performance. Sleep Quality: Improving sleep quality involves addressing sleep disorders like sleep apnea, insomnia, and restless leg syndrome. Factors such as sleep latency, efficiency, and wakefulness after sleep onset are crucial metrics. Using wearables and actigraphy can help track and improve sleep patterns. Sleep Timing: Consistent sleep schedules help maintain circadian rhythms and improve performance. Strategies for managing jet lag and time zone changes can mitigate performance dips during travel. Actionable Steps to Improve Sleep and Performance: Education: Educate athletes on the importance of sleep. Implement basic sleep hygiene practices, such as limiting screen time before bed and using eye masks. Opportunities: Allow for sufficient sleep opportunities by adjusting schedules to avoid early morning or late-night activities. Pro-Sleep Culture: Promote a culture that values sleep as a performance-enhancing tool. Structured Sleep Plans: Develop and follow a sleep plan, especially around major competitions or stressful periods. Treating Sleep Disorders: Seek professional help to diagnose and treat sleep disorders. Behavioral Adjustments: Avoid stimulants like caffeine close to bedtime. Use relaxation techniques such as meditation and breathing exercises. Environment Optimization: Ensure the sleep environment is cool, dark, and quiet. Use consistent scents or temperatures to improve sleep quality. Advanced Techniques: Building a full-functioning sleep lab at home or using advanced tools like cardiopulmonary coupling to monitor sleep. Professional athletes may benefit from individualized sleep plans and sleep coaches. Conclusion: By prioritizing and optimizing sleep, athletes can significantly enhance their physical performance, cognitive function, and overall health. Dr. Andy Galpin emphasizes that understanding and improving sleep is a powerful tool for any athlete looking to gain a competitive edge.

[@Spyrosskss]

Amazing stuff again! I have not digested the previous episodes yet, but I will stay here 2 hours with all my concentration again! Thank you so much Andy! You are helping us so much! 🙏🙏 ☕ and let's go !

[@JDirty-w-tha-30]

Love it. Please keep these up! Looking forward to specifically injury prevention and rehab! My #1 barrier to training for performance. This recovery ep is obviously hugely related so I'm taking many notes on this one.

[@nickbloomfield4236]

Hey Andy when can we have rapid health report outside the US? I Really want to work with you, Dan, Anders and Doug. We don't seem to have anything like that in Australia Until then I'll stay glued to this awesome content you put out for free. Much appreciated 👏

[@Olavnummer1]

Thank you for an awesome series(and work). Learning a lot!

[@BrentDeckman-ik6ex]

Another fantastic episode! Thank you for all of your hard work.

[@klintwitha-kcharachorder3336]

This is so good! Thanks again, Dr. Galpin

[@konradnoises]

I believe every episode will get better, but just as push: this episode was a bit more clear both on the theoretical and practical sides. The previous ones were a little bit too descriptive on most parts and at the same time often too vague. Keep up the good work! Peace

[@Crouchdown]

You mention cooling pillows but I've searched for this and could only find workaround options like a cooler with a pump with hoses hooked up to a pad. Please mention a sponsored or non sponsored product you would recommend in follow on episodes.

[@snarlynx1]

Notice there’s no supplement recommendations. That by design do do everything else first?

[@Estrav.Krastvich]

Found that 1 capsule of L-glutamine right before bed works great, as it has soft inhibitory effect on neurons. It's also not a hormone like melatonin, but rather amino acid, thus more suitable for regular use without side effects. Tea's L-theanine is actually plant analogue of L-glutamine, so they both have similar soft calming effect.

[@drandygalpin]

Exactly. Many more interesting things to do or consider before turning to supplements for sleep. Not against them, but they just didn't make the cut for this show.

[@MOTIONCLUBHOUSE]

Solid episode for anyone looking to improve daily life with sleep!

[@drandygalpin]

Osssss!

[@Wqpoi-g5j]

It’s 2am…it’s Galpin time. Let’s go!🎉

[@justinmininger5973]

Lets cover sleep and muscle recovery and fat loss in one of your 10 min. video shorts!

[@alessandrofacciani7209]

I love this man!!Thank you Andy💪

[@dustinapperson506]

Just finished this one.. Keep it up Andy!

[@eduardx9945]

really enjoyed this, thank you! Leaving a comment for the algorithm

[@drandygalpin]

Love it!

[@Pop_tart_lover]

🙏🏻 thanks for great info

[@andycatlin5075]

1 hour and 47 minutes in: “So let me just recognize a couple things before I dive right in here to what I want to get talking about”

[@bel8ed1]

Seriously!!!!!

[@Snoop_Dugg]

Does the sleep have to be all at once or can a Siesta in the afternoon provide similar benefit? Why isn't REM sleep supposed to be the gold standard for sleep benefits?

[@gabrielab]

Nice! I hadn't read or heard about the importance of sleep on athletic performance before 😅 Thanks!

[@drandygalpin]

Happy to help!

[@Ojaithere]

Is there any research on the female athletes needing more sleep compared to male athletes? I’m no expert, but I understand since females have a 24-28 day cycle whereas males have a 24 hour cycle, there are periods where women are more fatigued than usual. Is there any research that builds on this concept? Also, thanks for touching on the topic of sound machines/earplugs. Neither of those worked for me for the reasons you explained. I recently discovered Ozlo sleepbuds (not sponsored), they have been so helpful since I don’t have to put the volume as high, and they’re extremely comfortable unlike earplugs. Do you think there will be research studying the efficacy of devices like these anytime soon, if not already?

[@drandygalpin]

Great question, we are literally finalizing the design of a study on that exact question!

[@TiagoSantos-oo6ov]

Does nasal breathing (through mouth taping) during the night benefits sleep?

[@vishalnangare31]

Thank you so much Doctor 🙌🙏.

[@drandygalpin]

Thank you!

[@MichaelSmith-rt4bu]

Excellent Andy

[@klintwitha-kcharachorder3336]

One day my athletes might be at your athletes and I'll be thanking you for the tips :)

[@drandygalpin]

I'll see you there!

[@fookc7]

Another great one

[@erikmorales17]

What’s more important HRV score or sleep score I use whoop

[@drandygalpin]

Never a sleep score on a tracker. Ever.

[@kunal8665]

Love every minute of it!

[@AVLSportsF23]

Thank you Andy sir 🎉❤

[@drandygalpin]

You are very welcome

[@Ruudwardt]

There are circadian clocks, ultradian rhythms and then there is weekly Perform anticipation.

[@MojoMan007]

Dr Andy, Why don't you connect with the Portland Trail Blazers of the NBA for a sleep study. It is well documented that the Portland team travels the most distance each season than any other team in the league, due to its geographical location. Currently, there is only one player over 28 years old. Management might well welcome research that would improve shooting, among the worst in the league. Call Joe Cronin, GM.

[@drandygalpin]

Happy to help them. We've done this for many other professional teams. Tell Joe to give us a call ;-)

[@virtuallypresent9918]

It's galpin time

[@superslimj8013]

Cool! Thank you 👍🏽

[@ThriveFitnessBoston]

Omg, watched this 4 hours after release. My optimization is off😢

[@davegaleuk]

There are also studies showing the significant variability of sleep requirements between individuals. However, I'd be disappointed if I didn't see a 9% improvement in shooting / 0.7s sprint performance over the course of a season involving relatively inexperienced, subjectively sleep tested college athletes. The benefit would accrue not just from sleep but also from the aggregation of marginal gains across multiple components of any well-constructed coaching program. Here's a novel idea: ditch the early morning training. For the record, I get my fish oil from oily fish...

[@bucketiii7581]

The ads ruin what would otherwise be an excellent source of information.

[@resendo6036]

Andy Huberman

[@Jonas-bf1vc]

Why does it feels like Dr. Huberman podcast?

[@Darkings]

Hes copying him totally, bad copy

[@Jonas-bf1vc]

@@Darkings agree. Or I should say terrible copy.

[@Estrav.Krastvich]

They actually work together, Huberman acts like a producer/mentor, he talked about that in last Lex Fridman podcast.

[@michaelgagon5593]

ANDY! DO A VERTICAL JUMP EPISODE! 33/YO M

[@andycatlin5075]

Video starts art 21 minutes in FYI

[@kvk1]

Damn, I got some sleep work to do.

[@andycatlin5075]

This zoom meeting could’ve been an email

[@MrDjhealth]

it almost proves all these athletes are overtraining and the sleep extensions are compensating for it

[@theblackflagshow]

Andy would’ve been a better sleep guest on huberman

[@YtSu-no7bt]

Also more tolerable

[@TheViralClovers]

​@@YtSu-no7btWhich sleep guest did you find less tolerable??

[@ThriveFitnessBoston]

​@@TheViralClovers Matt Walker i believe, since they released a series together

[@TheViralClovers]

​@@ThriveFitnessBostonhe had other sleep guests too if I'm not mistaken

[@theblackflagshow]

Matt is great too just not as interesting

[@MoAbuhamdeh-n8j]

i tried watching this new serie swhile running in the morning. i love galpin and his insight but this is hard to watch. no visuals or data for the viewer (not listener), very distractimg. also, the ads are inauthentic. sounds like you co-founded one. you should OWN this and sell us on it vs just plug it half way through. a better approach here would be to sell us on your sleep company at the end after you lay out its benefits. midway ads are not fun. i know huberman does this. its annoying. you should do what lex fridman does and not advertise at all and just put them in the notes. i tried! but ill only 'listen' to these moving forward.

[@alfrebi9639]

B-Tech Andrew Huberman 😂😂

[@dinosemr8141]

❤️🙏❤️

[@annawilson3824]

1:56:36

[@kaali.dhwani]

Huberman gets competition 😅

[@Ryan.G.Spalding]

Brown Noise > Pink noise or white noise.

[@javohirjurayev]

Why you are introducing the things you are going to include that much

[@rezamoustache5713]

Bro copied Andrew's whole flow😂

[@EzLopez]

I believe this podcast is a joint work between Andrew's team and Andy, so it would make sense to mimic the successful approach of Andrew's podcast.

[@vn8877]

Its easy to sleep when you are not on a manic episode

[@chadr4013]

Sleep is a joke, can’t learn it or be taught to, it’s genetic. I’ve had insomnia for 30 years.

[@yomain7227]

Not really what I expected from this podcast. Spent way too much time talking about that basketball study, I thought you were going to summarize the main points and give the listeners takeaways from it but there's too much filler information not really relevant, hopefully future episodes are better

[@Darkings]

Looks like u copy Andrew Huberman

[@JRClubbIII]

This was so boring it enhanced my sleep performance at my desk.

[@aknouasha]

What a waste of time . No substance

[@I_membahh]

It’s on social media, this is the best generic explanation of health, at the end of the day, you need sleep, everything leads up to it, it reinforces your good habits after you’ve achieved your fitness routine

[@andycatlin5075]

Bro. Get to the point

[@russbagiroff6383]

Economy and Putin not give me chance sleep well,and plus Biden give hope for dark future….

[@Mimi-nr5ft]

What happened to timestamps?🥲