The Matt Walker Podcast✓Claim

Key Takeaways

For every new time zone that you cross, it takes approximately one day for your body to acclimate
The difference between circadian rhythm and chronotype: Circadian rhythm is your body’s internal 24-hour clock that regulates biological processes, while chronotype is your natural preference for when you feel most alert or sleepy within that rhythm
Top sleep tips from the episode:
- Maintain the same sleep schedule on weekdays and weekends
- Go to bed and wake up at the same time, or at least within a 30 min window
- Reduce effects of jet-lag by taking pre-flight, in-flight, and post-flight measures
- Know your chronotype so you can performance-peak at desired times
Over 40 NFL seasons from 1970-2011, during night match-ups, the West coast team was two-fold more likely to beat the East coast team
- This is due to the West coast team’s circadian advantage over the East team
Leverage “Sleep Loading”: Before going into a high-stress period or an acute period in which you will be sleeping less, increase your sleep duration in the several days leading up the period of anticipated sleep-loss or higher-stress
While it is difficult to “pay back” sleep debt after-the-fact, it appears that you can build up “sleep credit” by front-loading sleep ahead of anticipated periods of high stress and sleep-loss
Taking a hot shower or bath 90 minutes before bed can dramatically improve your sleep quality
A study conducted using the NBA schedule was able to predict game outcomes with 76-86% accuracy based on travel-induced fatigue criteria – completely independent of strength of team
Use the nappuccino to boost alertness and performance: Consume your favorite caffeinated beverage, immediately take a 20-30 minute power nap, then wake up when your alarm goes off and you will be in a heightened state of alertness

Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set.

Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all.

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.

Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show 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!

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.

Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.

Matt: Instagram @drmattwalker or on X @sleepdiplomat

YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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

Caffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364

Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)

#95 - Circadian Rhythms, Travel, and Athlete Optimization with Dr. Cheri Mah

Podcast Notes Playlist: Fitness