Understanding what makes good sleep with military sleep researcher Dr. Allison Brager
Mon Feb 02 2026
In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization.
Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling.
Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery.
Key Takeaways
Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00]
Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete.
Links and Resources
Dr. Allison Brager on Instagram: @docjockzzzBook: "Meathead: Unraveling the Athletic Brain" by Dr. Allison BragerSciPrac Solutions
If you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance.
Feisty Strong Retreat in Atlanta - April 17-19, 2026: https://feisty.co/events/feisty-strong-retreat-atlanta/
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Sign up to Receive The Feisty 40+ Newsletter:
...
More
In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization. Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling. Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery. Key Takeaways Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00] Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete. Links and Resources Dr. Allison Brager on Instagram: @docjockzzzBook: "Meathead: Unraveling the Athletic Brain" by Dr. Allison BragerSciPrac Solutions If you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance. Feisty Strong Retreat in Atlanta - April 17-19, 2026: https://feisty.co/events/feisty-strong-retreat-atlanta/ Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Sign up to Receive The Feisty 40+ Newsletter: ...