How Better Sleep Improves Athletic Performance & Recovery

How much is sleep actually affecting your HYROX performance?

Rich Ryan sits down with Dr. Rafael Zuswadegi to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.

If you’re racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.

5 Timestamp Highlights

02:16 – Melatonin, circadian rhythm & jet lag
14:43 – How to sleep on flights before a HYROX race
20:38 – How poor sleep impacts athletic performance
36:53 – The best sleep environment for recovery
57:40 – Ranking popular sleep hacks for athletes

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