The O2X Tactical Performance Podcast: 10 Basic Sleep Strategies – Allison Brager

-Allison Brager is a U.S. Army Neuroscientist and O2X Sleep Specialist

-Allison’s Army career includes time at Walter Reed Army Institute of Research where she and her teammates studied stressors that impact sleep, assisting on performance-related publications for the Office of the Army Surgeon General, becoming Director of Human Performance Operations and Outreach Education for the U.S. Army E-Sports and Warrior Fitness teams, authoring the book Meathead: Unraveling the Athletic Brain, and lot more.

-As of April 2022, she currently sits as the Deputy Chief Science Officer at the John F. Kennedy Special Warfare Center and School

-Her ’10 Basic Sleep You Can Implement Tomorrow’ are:
1 – Dim the lights to candlelight levels at least 30 minutes before bed.

2 – Put the phone away at the same time.
3 – Now is not a good time to binge on Netflix or watch TV either.
4 – Wake up, walk outside, and take in the new day for at least 5 minutes.
5 – If you are sleepy in the afternoon, save money on coffee and take a nap.
6 – Keep the room cool at night. Easier during the winter months
7 – Coffee is great for brain health but stop drinking it at least 8 hours before bed. Pre-workout counts towards this too.
8 – Take a hot shower before bed. This will relax you and cool you down.
9 – Invest in a high quality mattress or cooling pad
10 – Purchase a wearable and tweak your recovery game based on days in the red.

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