Upping Up My Sleep Game
With more time on my hands as we travel the world, I’ve grown fond of Steven Bartlett’s podcast, The Diary of a CEO. If you haven’t heard of it yet, I highly recommend diving into the episodes or even just watching the trailers—they always pique my curiosity. What draws me in is how every episode is a goldmine of insights, featuring some of the best minds in countless fields. I always leave with something actionable—whether it’s tweaking a habit, a book to read, or simply improving myself in some way.
One episode that has recently struck a chord with me was with Dr. Cheri Mah, a sleep expert and professor at the Stanford Sleep Medicine Center. Her expertise lies in understanding the relationship between sleep and the performance of elite athletes. While I’m far from a “sleep athlete,” I do strive to perform my best in all aspects of life—whether at work, in the gym, or even while traveling the world. You don’t have to be an elite athlete to benefit from Dr. Mah’s advice, and that’s what makes her insights so universally valuable.
My own relationship with sleep has been rocky, to say the least—more “off” than “on” until recently. For years, I saw sleep as a waste of time. I know what you’re thinking: how wrong could I be? But back then, I capped my sleep at six hours, convinced those hours were better spent scaling the peaks of productivity. Whether it was reading, socializing, or working, I was determined to seize every opportunity.
What I didn’t realize was that I was trekking through a forest of fatigue, ignoring the whispers of my body. It wasn’t until I suffered a stroke—a moment that forced me to prioritize my health and well-being—that I began to take sleep seriously. Tracking and prioritizing sleep became a new focus, and with small adjustments, I’m gradually improving.
Dr. Mah’s podcast episode was a revelation, filled with practical insights to help me level up my “sleep game.” Below, I’ve captured some of the most impactful lessons and takeaways that anyone—athlete or not—can apply to their own life to improve performance, well-being, and overall quality of life.
HOW MUCH SHOULD I BE SLEEPING?
Dr. Mah emphasizes the importance of experimenting with sleep quantity to find what works for you. While seven hours is the recommended lower threshold by the American Academy of Sleep Medicine, individual needs vary. Adding just 15-30 minutes can significantly boost how you feel and perform.
This hit home for me—I used to think six hours was plenty until I started tracking my sleep with my WHOOP band, which has been an absolute game changer for me. The WHOOP App also let’s me know how much need to I need, taking into consideration my day’s activity. Small adjustments, like sleeping the recommended sleep time by WHOOP, left me feeling sharper and more energized. Sleep truly sets the stage for performing at your best, whether in sports, work, or daily life.
💡In case you are considering a WHOOP band, I leave you a referral link for both of us to get a free month.
THE PROFOUND IMPACT OF SLEEP
Dr. Mah shared an NBA study where players extended their sleep by 1.5 hours, resulting in a 9% improvement in free throws and three-point shots, 12% faster reaction times, and 4% better sprint times. These results were astonishing. If more sleep can elevate elite athletes to new levels of performance, imagine the impact it could have on the rest of us. Sleep, it seems, could be the ultimate performance enhancer—not just in sports, but in any field.
I’ve experienced this firsthand. On days when I follow WHOOP’s sleep recommendations, I notice a significant difference in my workout performance and focus throughout the day. It’s remarkable how something as simple as getting enough rest can sharpen decision-making, improve reaction times, and elevate overall productivity. Sleep truly is a game-changer.
CREATING YOUR SLEEPING SANCTUARY
To optimize sleep, Dr. Mah emphasizes the importance of creating a "cave-like" environment:
Dark: Use an eye mask or blackout curtains to block out light.
Quiet: Try earplugs or a white noise machine to minimize disruptions.
Cool: Maintain a bedroom temperature between 16-20°C for optimal comfort.
Comfortable: Invest in a supportive mattress and pillows to ensure restful sleep.
During our world travels, I’ve incorporated a sleep mask and earplugs into my routine, and it’s been a game-changer. Whether I’m in a hotel room or a tent in the middle of Namibia, these small adjustments help me maintain a consistent sleep schedule, no matter the environment.
The sleep mask I use is incredibly comfortable—I barely notice it’s there when I’m sleeping. For earplugs, I took things a step further and had a custom-made pair created, which I highly recommend. They’ve made a noticeable difference in blocking out noise, especially in unpredictable travel settings. For a more accessible option, I also keep a pair of these as a backup.
Looking ahead, I’m eager to explore investing in Eight Sleep, an intelligent mattress cover that dynamically adjusts temperature to create the ideal sleep environment. As soon as we’re back in Germany, it’s on my list of upgrades to take my sleep sanctuary to the next level.
MASTERING THE ART OF WINDING DOWN
Winding down before bed is essential to setting the stage for restful, rejuvenating sleep. Dr. Mah offers practical recommendations to help your body transition smoothly into relaxation:
Time Your Meals: Have your last meal 3 to 4 hours before bedtime to allow proper digestion.
Choose Wisely: Avoid heavy, fried, or fatty meals, as well as alcohol, caffeine, and sugary foods close to bedtime. Steer clear of tomato-based dishes to prevent acidity.
Opt for a Light Snack: If you’re hungry before bed, go for a balanced pre-sleep snack with a 50/50 mix of complex carbs and lean protein, like oats with yogurt.
Establish a Pre-Sleep Routine: Build a calming ritual to help your mind and body wind down. This could include journaling, stretching, or deep breathing exercises. Dr. Mah suggests dedicating 10 minutes to processing your thoughts in a dimly lit area, outside of bed, to create mental clarity and reduce stress.
Ban Technology from the Bedroom: Keep screens and devices out of your sleeping space. The blue light emitted by phones, tablets, and laptops can interfere with your body’s natural production of melatonin, making it harder to fall asleep.
By incorporating these practices, you can create a slowing down routine that promotes relaxation and sets the stage for a deep, restorative sleep.
SLEEP = “SAVE”
Sleep isn’t just about rest—it’s the brain’s ultimate "SAVE" button, consolidating what you’ve learned and preparing you for the challenges ahead. Dr. Mah explains how different stages of sleep play distinct roles:
Light Sleep: This is the entry point of your sleep cycle, where your body begins to relax, and your brain transitions from wakefulness to deeper states. Light sleep plays a key role in processing basic memories and preparing your body for deeper, restorative stages.
Deep Sleep: Facilitates muscle recovery, regeneration, and the release of growth hormones. It’s essential for physical restoration and rejuvenation.
REM Sleep: This is where the magic of learning and memory consolidation happens. REM sleep processes and stores new information, helping to integrate skills and knowledge into long-term memory.
Your sleep cycle prioritizes deep sleep earlier in the night and REM sleep during the morning hours. Maintaining uninterrupted sleep is crucial to reap the benefits of all these stages.
I have never been a fan of snoozing, but for the snoozers out there, Dr. Mah explains hitting the snooze button repetitively disrupts the natural progression of your sleep stages, particularly REM sleep. Since REM typically dominates the later stages of sleep, interruptions caused by snoozing prevent your brain from fully consolidating memories and learning, diminishing the cognitive benefits value of early morning REM sleep.
By understanding and respecting the stages of sleep—and avoiding snoozing—you can enhance your ability to learn a new skill, retain information, and perform at your best. Sleep isn’t just the end of the day; it’s your brain’s most valuable tool for growth and success.
NAPPING LIKE A PRO
Napping is more than just a midday indulgence—it’s a powerful tool for boosting focus, alertness, and overall performance. However, not all naps are created equal. To maximize the benefits, it’s important to nap strategically:
Stick to Light Sleep: The goal of a nap is to refresh, not to enter deep sleep stages. Longer naps can push you into deeper sleep cycles, leading to sleep inertia—a groggy, sluggish feeling when you wake up.
Keep It Short: Limit your nap to a maximum of 30 minutes, including the time it takes to fall asleep. This ensures you stay in the lighter stages of sleep and wake up feeling recharged rather than drowsy.
Dr. Mah introduces the concept of Nappucino—a strategic combination of caffeine and a short nap that has the power to tool to temporary boost concentration, energy, and performance. Studies show that this combination is more effective than either napping or caffeine alone.
Here’s how it works: drink a caffeinated beverage, like coffee, right before settling in for a 20-30 minute nap. The caffeine takes about 15-20 minutes to kick in, so by the time you wake up, you’ll feel both refreshed from the nap and energized by the caffeine.
TRAVELING ACROSS TIME ZONES
Especially now that Fabienne and I are traveling around the world, jetlag can disrupt even the best sleep routines. Dr. Mah recommends to have a plan to minimize jetlag and travel fatigue and offers practical strategies:
Pre-travel: Pack early. Avoid, as she calls it, “panic packing that may cut into your sleep and aim for at least seven hours of sleep the two nights before traveling.
In-flight: Hydrate, avoid alcohol, and use a travel sleep kit (eye mask, earplugs, noise-canceling headphones, and a neck pillow).
Post-flight: Regulate sun exposure to adjust your circadian rhythm (your body’s internal 24-hour clock) and adapt to the new time zone by aligning meals and wake times.
On long-haul flight, I stopped drinking any water to avoidgoing to the bathroom. Jetlag is something that with age is getting more and more difficult to overcome, hence I going forward I will try to seat by the aisle and hydrate constantly.
🧳 MY TRAVEL KIT:
With at least 28 flights on our around-the-world journey, Fabienne (without even hearing the podcast!) thoughtfully assembled a travel kit to ensure we could rest well wherever we were. Here are the essentials that have made all the difference:
Sleep Mask: Perfect for blocking out light on planes or in unfamiliar accommodations.
Earplugs: A lifesaver for drowning out noise. While we had custom-made ones (highly recommended!), this [alternative option] is also effective.
Noise-Cancelling Headphones: Ideal for creating a peaceful environment during flights or layovers.
Compressible Pillow: My go-to not just for flights, but also for added comfort in the places we stay. It even comes with a cover so you can roll it up.
SMALL TWEAKS, BIG PAYOFFS
Dr. Mah’s advice reminds that improving sleep doesn’t require a complete overhaul. Small, consistent changes can yield significant benefits. Here are a of the ones she mentions:
Keeping regular sleep and wake times.
Avoiding screens in the bedroom.
Making the bed a place only for sleep and intimacy—no work or scrolling.
Sleep isn’t the end of today—it’s the foundation for everything you want to achieve tomorrow. Whether you’re an athlete, a traveler, or simply trying to perform better in your daily life, prioritizing rest can unlock your full potential.
I am taking small steps. Experimenting. Embracing the journey. Sleep, as I’ve learned, is not just a pause—it’s a powerful tool that will help myself live and perform at my best.
Disclaimer: This blog post contains affiliate links. That means that I am awarded a small commission for purchases made through them, at no added cost for you.
