# Dr. Allison Brager: Improve Sleep Efficiency & Resilience

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-allison-brager-improve-sleep-efficiency-resilience
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-allison-brager-improve-sleep-efficiency-resilience.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2025-03-26T08:00:00+00:00
Episode link: https://performpodcast.com/dr-allison-brager-improve-sleep-efficiency-resilience/
Audio file: https://traffic.megaphone.fm/SCIM2185349258.mp3?updated=1742961216
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/dr-allison-brager-improve-sleep-efficiency-resilience
Duration seconds: 7020

## Resource

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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Allison Brager 00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits 00:10:50 Sponsors: AG1 & Eight Sleep 00:13:38 Chronotype, Genetics, Military, Academia 00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep 00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset 00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Na…

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## Transcript

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