Perhaps all your performance has been missing is one good night’s sleep. The single biggest upgrade to your leadership, communication, and performance is something you're already doing every night.

Stanford sleep physician Dr. Cheri Mah joins Matt Abrahams on Think Fast, Talk Smart to reveal the counterintuitive science behind why sleep is the ultimate competitive edge, and exactly how to optimize it. Dr. Mah is a professor at Stanford Sleep Medicine Center. She consults with professional teams in the National Football League (NFL), National Basketball Association (NBA), National Hockey League (NHL), and Major League Baseball (MLB). She has also worked with companies such as Gatorade, Entertainment and Sports Programming Network (ESPN), Google, and various sleep technology startups.

In this episode, Matt and Cheri talk about:
• The hidden cost of sleep debt on your body
• The pre-sleep protocol you're probably skipping
• Why your bedroom might be working against you
• The power nap method that will leave you energised
• The chronotype trap professionals fall into
• One reframe to change how you plan your evenings
• The 3-step framework to beat jet lag

If you’re struggling with poor energy and sleep deprivation, this episode delivers a blueprint you can act on tonight.

Key Quotes
• "Your brain is starting to associate being awake with being in bed. And that's partly what we want to dissociate." - Dr. Cheri Mah [6:25]
• "Think of sleep not as the end of today but think of sleep as the beginning of tomorrow." - Dr. Cheri Mah [18:22]
• "What you do with your sleep can very much influence whether it's going to be heading in the direction of an amazing day or you're setting yourself up for failure." - Dr. Cheri Mah [19:26]

Chapters
00:00 Introduction
01:05 Impact of Sleep on Your Performance
03:05 Small Steps to Rewire Your Sleep
08:40 Sleep Extension and Sleep Debt
11:29 The Caffenaited Power Nap
12:53 Strategies For Dealing With Jet Lag
15:35 Plan According to Your Sleep-Wake Cycle
20:05 Matt’s 3 Questions
24:30 Conclusion

Relevant Links:
Cheri Mah: https://www.fastersmarter.io/guests/dr-cheri-mah/

Episode References:
https://www.fastersmarter.io/183-rethinks-how-anxiety-can-fuel-better-communication/

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