Dr. Michael Grandner

And that 15 minutes might buy you enough productivity where you could find the next 15 minutes.

Usually that's what people have more control over.

Okay.

Usually when people wake up is not what they have control over.

Usually they have to wake up at a specific time.

So it's about, it's about advancing bedtime little by little, but the point is you're ready for it by the time you do it.

But anyway, so, so sometimes it's like go to bed an hour earlier and if you're exhausted enough, you could do it.

But over time that might make your sleep shallower and you might create more arousal if you can't fill that time.

So you don't want to just, I don't want us to say like get more sleep because not everyone needs it and not, you don't know how much more, and you don't know if you can fill that time if you have insomnia anyway.

But anyway.

But the data consistently show that if you can bank a little extra sleep, first of all, on average, you might show up.

It'll likely show up in your performance, but you might need to track it objectively using something like a tracker or a stopwatch.

Are you getting faster?

Are you being able to lift better?

It might not be perceptible by your memory, but if you are 5% faster, you won't notice, but the stopwatch will, for example.

So that's the first thing I would say.

The other most important sleep hack for athletes sort of comes after that, and it's sleep banking.

Bank good sleep.

Get as much good sleep as you can while you can, because if you have a competition tomorrow and it's high stakes, you're not going to sleep great.

Probable.