#90 - Sleep as Fuel for Athletes with Dr. Cheri Mah

The Matt Walker Podcast

Join Matt and renowned sleep scientist Dr. Cheri Mah today as they delve into the crucial connection between sleep and athletic performance. Dr. Mah's groundbreaking research at Stanford, including her famous basketball player sleep extension study (which revealed a 9% improvement in free throws and three-pointers!), demonstrates how prioritizing sleep can significantly enhance athletic abilities. In this fascinating episode, she discusses with Matt how sleep impacts not only physical recovery and muscle repair, but also cognitive functions crucial for athletes, such as decision-making, reaction time, and mental resilience.

Dr. Mah also shares insights into the specific sleep challenges athletes frequently encounter, including racing minds after competition, difficulty winding down, caffeine use, travel disruptions, and the often-overlooked impact of sleep disorders like sleep apnea. She goes on to offer practical strategies for overcoming these challenges and optimizing sleep for peak performance. Her discussion with Matt here today finishes up with a look at the importance of sleep extension, the Athlete Sleep Behavior Questionnaire for assessing sleep health, and actionable tips for creating a sleep-conducive environment and establishing a relaxing pre-sleep routine.

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.

One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.

Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!

Matt’s good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today’s episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt: Instagram @drmattwalker or on X @sleepdiplomat

Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimah

The Athlete Sleep Behavior Questionnaire (ASBQ): https://pmc.ncbi.nlm.nih.gov/articles/PMC5916575/table/t2/