Today we are discussing the greatest, LEGAL, performance-enhancing drug—and that's not clickbait.

Listen in as Sue and Alex talk about some things happening personally in their lives, but also the value of sleep and ways you can improve your sleep. As you know, here at PD we live by the motto, "sleep is for the elite." So, let's get into how you can get the best sleep of your life and continue to recover properly while you catch your ZZZs.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro—Catching up with Sue & Alex

(4:41) Introducing today's topic

(6:37) Things sleep affects

(14:50) Best ways to improve sleep

(16:22) Routine

(22:33) Winding down before bed

(30:40) Caffeine

(36:16) Environment

(42:15) Darkness & light exposure

(49:56) Training & nutrition

(58:59) Supplements

(01:07:09) Some final tips

(01:13:34) Wrap-up

Products Mentioned:

Sage Sleep (pillows) - https://sagesleeporganics.com

Cort-Eaze (use code BUSH) - https://nuethix.com/products/cort-eaze

Legion Lunar (rutaecarpine supplement - use code SUE) - https://legionathletics.com/products/supplements/lunar-sleep-aid

Research:

Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light (Scientific Reports) - https://go.nature.com/3iBkPnP

Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults (PLOS Biology) - https://bit.ly/3GZbfob

Meal Timing Regulates the Human Circadian System (Current Biology) - https://bit.ly/3H1eNWP

Books:

Why We Sleep: Unlocking the Power of Sleep and Dreams - https://amzn.to/3H2amer

Breath: The New Science of a Lost Art - https://amzn.to/3ILvhUh

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Austin - https://www.instagram.com/austincurrent_

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

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