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In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete\u2019s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.\nI explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.\nI discuss the three I\u2019s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.\nListeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.\xa0\xa0\nAccess the full show notes for this episode at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\nLMNT: https://drinklmnt.com/perform\nAbsolute Rest: https://www.absoluterest.com/perform\nMomentous: https://livemomentous.com/perform\nEight Sleep: https://eightsleep.com/perform\nTimestamps\n00:00:00 Sleep Performance\n00:08:16 Sponsors: AG1 & LMNT\n00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep\n00:15:49 Emerging Research & Sleep Performance\n00:20:51 Sleep Duration, Sleep Banking, Sleep Extension\n00:28:29 Tool: Sleep Extension to Improve Athletic Performance\n00:35:21 Sponsors: Absolute Rest & Momentous\n00:38:23 Injury Recovery; Tool: Sleep Banking\n00:45:38 Athlete\u2019s Sleep Paradox\n00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure\n00:57:24 Sponsor: Eight Sleep\n00:58:46 Sleep Quality, Sleep Disorders in Athletes\n01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing\n01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders\n01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia\n01:28:56 Interpret: Sleep Duration, Sleep Quality\n01:36:08 Intervention: Sleep Education, Sleep Opportunity\n01:42:09 Intervention: Improve Sleep Quality & Timing\n01:52:38 Tool: Resolve Snoring\n01:55:58 Sleep Timing, Using Sleep for Performance Enhancement\n02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media\nDisclaimer & Disclosures