In this enlightening conversation, Dr. Jeremy Bettle sits down with renowned sleep physician and researcher, Dr. Cheri Mah, to explore the transformative power of sleep on cognitive and physical performance. From elite athletes to high-performing executives, Dr. Mah shares practical strategies for optimizing sleep to unlock untapped potential. Together, they dive into the science behind sleep stages, circadian rhythms, and the role of sleep in leadership, decision-making, and emotional regulation. This episode is packed with actionable insights for anyone looking to perform—and feel—their absolute best.

Dr. Cheri Mah is a sleep physician, research scientist, and one of the leading experts on sleep and peak performance. With over 20 years of experience, Dr. Mah has worked extensively with professional sports teams across the NBA, NFL, NHL, MLB, and F1, as well as military and corporate executives. Her pioneering work focuses on maximizing recovery, enhancing performance, and translating cutting-edge sleep science into practical strategies. She holds board certifications in internal medicine and sleep medicine and has trained under Dr. William Dement, a founding father of sleep research.

• Website: www.drcherimah.com
  
  

• Instagram, X (Twitter), Facebook, LinkedIn
  
  

• Newsletter signup available via her website
  
  

1. Shift Your Mindset: View sleep not as the end of today, but as the beginning of tomorrow. Prioritize it as an investment in your next day’s success.
   
   

2. Start Small: Add just 15 minutes of extra sleep each night or establish a 5-minute wind-down routine to gradually build better sleep habits.
   
   

3. Create a Sleep Support System: Align your sleep goals with a partner or friend for mutual accountability and success.
   
   

• Sleep is an active process essential for cognitive and physical regeneration.
  
  

• Deep sleep promotes muscle recovery; REM sleep is critical for memory and emotional health.
  
  

• Consistency in sleep timing is as important as duration.
  
  

• Morning sunlight and minimizing evening blue light are key strategies for circadian alignment.
  
  

• High performers outside of sports often undervalue sleep’s role in decision-making and emotional regulation.
  
  

• Even small improvements in sleep can significantly boost performance and well-being.
  
  

• Alcohol, even in small amounts, negatively impacts sleep quality.
  
  

• Recovery sleep can effectively pay back short-term sleep debt if managed over weeks.
  
  

• Leadership sleep habits impact team psychological safety and overall performance.
  
  

• A structured approach to managing travel and jet lag can mitigate cognitive declines.