Stay at the Top

S5E13. What poor sleep is doing to your performance

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Episode notes

Most people underestimate the impact of poor sleep.

They push through it.

They normalise it.

They assume it is just part of a busy life.

But even one or two nights of poor sleep can have a profound effect on how you think, feel and perform.

In this episode of Stay at the Top, I break down three ways poor sleep is quietly showing up in your day to day life, from your food choices to your emotional regulation to your immune system.

This is not about long term risk. It is about what is happening right now and why it matters.

If you are feeling flat, craving more, reacting more or getting sick more often, this episode will help you connect the dots and understand why sleep is one of the highest leverage behaviours you can focus on.



In This Episode I Share

  • Why even one or two nights of poor sleep impacts performance
  • The link between sleep, appetite hormones and overeating
  • Why poor sleep increases cravings for highly palatable foods
  • How sleep deprivation affects decision making and willpower
  • The impact of poor sleep on emotional regulation and reactivity
  • The connection between sleep and immune function
  • Research showing increased risk of illness with reduced sleep
  • Why poor sleep often shows up during high stress periods
  • How sleep influences energy, focus and daily behaviours
  • A simple way to assess and track your sleep


Key Quotes

“This is not a willpower problem. This is a biological shift.”

“Even one or two nights of poor sleep can change how you eat, think and feel.”

“Sleep is one of the highest leverage behaviours for performance.”



Timestamps

(00:00) The impact of poor sleep on performance

(02:14) Sleep, appetite and overeating

(04:33) Cravings and disrupted eating patterns

(06:50) Emotional regulation and decision making

(09:05) Tracking sleep and recognising red flags

(11:19) Why winning the night matters

(13:36) Sleep and immune function

(15:55) Stress, burnout and getting sick

(18:08) How to assess and improve your sleep


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