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

Choose to Endure

Can optimizing your sleep be the ultimate game-changer for endurance athletes? Join us on this insightful episode of Choose to Endure as we explore the profound impact of sleep on ultra-runners with Amanda Chocko, a renowned sleep coach and author of "Relax Sleep Thrive: Your Five-Week Journey to Peaceful, Restorative Sleep." Amanda illuminates the essential physiological benefits of deep sleep—muscle repair, hormone regulation, and cognitive function—and provides actionable strategies for fine-tuning your sleep schedule in preparation for races. From aligning your circadian rhythms to adding extra sleep during tapering periods, discover how understanding your individual sleep needs can enhance your athletic performance and recovery.
Creating the perfect sleep environment and managing stress effectively are crucial for both athletes and busy individuals. Amanda shares practical tips on optimizing your sleep space while training and especially the night before a race—think dark, cool, and free from blue light—and introduces tools like blue light blocking glasses and weighted blankets. We also dive into stress management techniques, including maintaining to-do and worry lists and scheduling designated worry times to prevent bedtime anxiety. These strategies aim to transform your nights into restful, restorative experiences, setting the stage for peak performance and well-being.
Nutrition plays a pivotal role in sleep quality, and Amanda emphasizes the importance of a whole food, nutrient-dense diet. Learn about sleep-promoting foods rich in tryptophan and the ones to avoid, like caffeine and highly processed meals, which can disrupt your sleep cycles. The episode wraps up with a treasure trove of tips for better sleep during races and post-race recovery, from the use of wearables like the Oura Ring to techniques for quick relaxation. Don't miss Amanda's journey from insomnia to sleep expertise and her toolbox of strategies designed to help you relax, sleep, and thrive.
https://toolbox.relaxsleepthrive.com/

https://amandachocko.com/

https://www.instagram.com/amanda.chocko/

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Capitoli

1. Importance of Sleep for Endurance Athletes (00:00:00)

2. Optimizing Sleep Environment and Managing Stress (00:11:44)

3. Nutrition and Supplements for Improved Sleep (00:17:55)

4. Techniques for Better Sleep During Races (00:28:59)

5. Sleep Tools for Endurance Recovery (00:40:25)

6. Importance of Quality Sleep for Athletes (00:45:36)

7. Strategies for Optimal Athlete Sleep (00:50:37)

8. Sleep Toolbox and Finding Resources (00:55:02)