The impact of sleep on performance

Motty Varghese

Motty is a Registered Sleep Technologist and has completed a Mini fellowship in Behavioral Sleep Medicine from Perelman School of Medicine under University of Pennsylvania. He believes sleep is the cornerstone to optimal physical and mental health, and currently runs Sleep Therapy Clinic where he offers non pharmacological treatment for behavioural sleep issues and insomnia. Motty has presented at national and international conferences and also collaborates with corporate employers to optimise employee sleep, to improve their productivity and efficiency. Motty has contributed to articles on “sleep in shift work”, insomnia and sleep health for Irish Examiner and Irish independent and has also featured in RTE and Today FM.

We deep dive into why we sleep, the importance of sleep as an aspect of overall well-being, the recent impact of COVID-19 on sleeping patterns, the relationship between sleep and learning and performance, the purpose of dreaming, sleep and nutrition and much, much more.


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1:25 Motty’s background

3:41 Sleep as an aspect of overall well-being

5:00 Stages of sleep

8:12 Importance and benefits of REM sleep

9:45 Emotional well-being

10:41 Importance of sleep in certain age

12:05 Differences in need for sleep between individuals

14:45 Golden rules of good night sleep

17:05 Impact of COVID-19 on sleeping patterns

18:40 Factors impacting sleep

20:29 Connection between sleep and Alzheimers

22:23 Impact of lack of sleep on the immune system

24:08 Cognitive Behavioral Therapy (CBT) for people with poor sleep patterns

27:48 Relationship between sleep and learning

29:53 Genetic basis of chronotypes

34:35 Purpose of dreaming

36:50 Impact of sleep on the problem-solving process

38:00 Relationship between diet and sleep

41:55 Improvements in stage 3 sleep

43:25 Effects of exercising on sleep

44:55 Sport, performance and sleep

46:41 Effects of sleeping on practicing

47:44 Beauty Sleep

49:30 Sleep deprivation in teenagers

52:14 Blue lights and sleep

54:45 Distraction techniques

55:55 Benefits of napping

58:40 Motty’s sleeping routine

1:00:05 Research about sleeping

1:00:50 Book recommendations

1:02:09 Final advice

Further Resources

More about Motty Varghese and his work on his website www.sleeptherapy.ie