In This Episode
Sleep is probably affecting your performance more than you think. In this episode, Martin I. Jones, performance psychologist and sleep specialist, explains how to spot sleep debt with a quick yes-or-no checklist and why most people underestimate the damage poor sleep does to focus, mood, and recovery. He breaks down the science of REM, non-REM, sleep pressure, and circadian rhythm in a way that is easy to apply, challenges the myth that everyone needs exactly 8 hours, and shares practical tools to improve sleep quality, from caffeine timing and bedroom setup to journaling, mindfulness, and cognitive techniques that actually work.
Guest, Cast and Crew
Martin I. Jones is a performance psychologist and sleep specialist with more than 20 years of experience supporting performers across sport, military, and corporate settings. Martin has postgraduate degrees in sport and exercise psychology (MSc and PhD) from Loughborough University and Sleep Medicine (MSc) from the University of Oxford, and has authored or co-authored more than 50 publications. Following a career in academia, Martin forged a new path in the UK Ministry of Defence as a research psychologist and Principal Advisor on Human Performance and Human Augmentation. Martin also represented the UK and served as the national lead to the NATO Science and Technology Organisation (STO) Human Factors and Medicine (HFM) Research Panel and contributed to several research task groups. Martin actively supports several esteemed specialist defence and security groups and is the Performance Director for Duratus, an executive coaching and performance consultancy that helps senior leaders perform under pressure, improve resilience, and develop effective leadership behaviours.
Resources
Duratus - www.duratusuk.com
Chapters
00:00 Sleep Debt Quiz
01:37 Talk Roadmap
02:26 What Sleep Is
04:21 Sleep Stages Explained
07:36 Two Process Model
09:24 Melatonin And Light
10:54 Why Sleep Matters
13:21 Sleep Worry Trap
14:57 Caffeine And Jet Lag
16:48 Eight Hours Myth
18:48 Protect Your Sleep
21:10 Personalise Your Routine
23:10 Sleep Hygiene Basics
23:24 Caffeine Timing Test
24:26 Nicotine Sleep Disruption
25:35 Alcohol and REM Loss
26:46 Diet Sleep Feedback Loop
28:25 Exercise Timing and Temperature
29:37 Bedroom Setup Basics
30:36 Stimulus Control Habits
31:34 CBT for Insomnia Overview
33:47 Identify Your Sleep Thoughts
34:58 Cognitive Control Journaling
36:28 Paradoxical Intention
38:20 Articulatory Suppression Trick
40:03 Imagery and Mindfulness
42:15 Wearables and Catastrophizing
44:34 Problem Solving for Worry
45:58 Wrap Up and Next Steps
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