Why Sleep Is A Crucial Component Of Performance

Dr. Wendy Troxel
by Flow Research Collective
August 1, 2023
Sleep is a pillar of health, as vital as healthy nutrition and physical activity. It's important for our ability to perform at our best.
Dr. Wendy Troxel

More than 35% of adults aren’t getting enough sleep (according to stats by the CDC.)

This is a concerning stat. 

Sleep deprivation affects mental and physical health in many ways. 

So, in this episode, we talk about sleep science.

We love talking about flow and peak performance but flow is actually more than a moment of peak experience. It is a cycle.

The 4 steps of the flow cycle are struggle, release, flow and recovery.

And today, we want to focus on recovery and sleep and how to factor them in as crucial components of performance.

We kick off this episode by talking about the most common misconceptions that people have about sleep.

In this episode, you will learn why sleep is considered an overnight therapy and why you should not skip it.


In this episode, you will learn about:

  • Misconceptions about sleep (0:27)
  • Sleep & memory consolidation (1:41)
  • Specific stages of sleep (3:15)
  • Sleep from an evolutionary perspective (6:29)
  • Norepinephrine & Sleep (9:37)
  • The importance of fundamental social connection(10:39)
  • Restoring quality sleep (12:17)
  • Reframing and visualization (15:46)
  • The content of dreams (17:06)
  • The positive things about sleep treatments (18:54)
  • Active recovery protocols (21:10)
  • Sleep & Cognition (22:23)
  • What to do to improve your sleep (24:09)
  • The first night effect (30:17)


Dr. Wendy Troxel is a Senior Behavioral and Social Scientist at RAND and Adjunct Professor of Psychiatry and Psychology at the University of Pittsburgh. She is a licensed clinical psychologist specializing in behavioral treatments for insomnia and other sleep disorders across the lifespan. Her research is funded by the National Heart Lung Blood Institute of the National Institutes of Health and the Department of Defense. Troxel's research focuses on the interface between sleep, social environment and health, as well as the implications for public policy. She is considered the leading authority on how sleep affects and is affected by close relationships.


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