Mastering Sleep for Ultra Performance w/Sleep Coach & Author Amanda Chocko

In the latest episode of Choose to Endure, we dive into the transformative power of sleep for endurance athletes with Amanda, a renowned sleep coach and author of "Relax Sleep Thrive: Your Five-Week Journey to Peaceful, Restorative Sleep." As ultra-runners constantly push their limits, the importance of quality sleep cannot be overstated. This episode unpacks the physiological benefits of deep sleep, practical strategies for aligning sleep schedules with race demands, and essential tips for creating an optimal sleep environment.

Amanda begins by highlighting the crucial role of sleep in muscle repair, hormone regulation, and cognitive function. Deep sleep is when the body undertakes essential repair processes, making it a cornerstone for recovery and performance enhancement. For ultra-runners, who often face grueling training schedules and races that stretch over multiple days, maintaining a consistent sleep schedule is key. Amanda emphasizes the need to gradually align circadian rhythms with race day demands and suggests adding extra sleep during tapering periods to build sleep resilience.

Creating the perfect sleep environment is another critical aspect discussed. Amanda shares practical tips for optimizing sleep spaces, such as ensuring the room is dark, cool, and free from blue light. Tools like blue light blocking glasses, weighted blankets, and white noise machines can significantly enhance sleep quality. Managing stress is equally important, and Amanda introduces techniques like maintaining to-do and worry lists, scheduling designated worry times, and practicing relaxation exercises to prevent bedtime anxiety.

Nutrition also plays a pivotal role in sleep quality. Amanda stresses the importance of a whole food, nutrient-dense diet rich in proteins and complex carbohydrates. Foods high in tryptophan, such as turkey, nuts, seeds, and eggs, can promote better sleep, while highly processed foods, spicy meals, alcohol, and caffeine should be avoided as they can disrupt sleep cycles and raise cortisol levels. Eating meals a few hours before bedtime can aid digestion and improve sleep quality.

Tracking sleep quality using wearables like the Oura Ring and Whoop Band can provide valuable insights into sleep patterns and disturbances. Amanda discusses the debate within endurance sports about the minimum required sleep for optimal performance, weighing the benefits of 10-minute power naps versus full 90-minute sleep cycles. Techniques for improving sleep during races, such as non-sleep deep breaths and progressive relaxation exercises, are also explored.

Post-race recovery is another critical topic. Amanda highlights the importance of listening to your body and prioritizing sleep to facilitate healing and regeneration. Tools like sleep masks, high-quality blue light blocking glasses, and apps like Calm, which offer a range of sounds, sleep stories, and guided meditations, can aid in this process. Light boxes and blue light glasses can help regulate circadian rhythms, particularly for early risers or those needing to wake up before dawn.

The episode also delves into the challenges of integrating effective sleep practices amidst busy life schedules. Amanda advises prioritizing sleep by maintaining a regular sleep schedule and creating a wind-down routine that signals the body it's time to sleep. For those traveling for races, setting up a conducive sleep environment in hotels or unfamiliar places is crucial. Using sleep masks and headphones to create darkness and white noise can help mitigate disruptions.

Finally, Amanda shares her journey from chronic insomnia to becoming a sleep expert. Her personal experiences and professional insights provide a comprehensive guide to conquering sleep challenges and enhancing overall well-being. Implementing even a few of these strategies can significantly improve training, racing, and recovery, ultimately transforming your athletic performance.

This episode of Choose to Endure is a treasure trove of actionable tips and expert advice on mastering sleep for ultimate endurance. Whether you're a seasoned ultra-runner or just starting your endurance journey, Amanda's insights can help you relax, sleep, and thrive. Don't miss out on this invaluable resource to unlock your peak performance.