In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations.We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comMomentous: https://livemomentous.com/performTimestamps00:00:00 Allison Brager00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits00:10:50 Sponsors: AG1 & Eight Sleep00:13:38 Chronotype, Genetics, Military, Academia00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors: LMNT & Parker University00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits00:58:50 Poor Sleep, Sleep Banking, Weekends01:01:42 Sleep in Extreme Environments, Outer Space01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep01:21:30 Sponsor: Momentous01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators01:37:02 Jet Lag, Supplements, Melatonin01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?01:49:18 Youngstown, Ohio & Sports01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices