197. Sleep for High Performers: Jet Lag, Naps, Wearables, and When Tech Helps (or Hurts) | Jade Wu, PhD

We welcome back sleep expert Jade Wu to discuss practical sleep strategies for high performers, especially around travel, naps, and sleep technology. Dr. Wu suggests we may be over-relying on technology for our sleep, making the case for simplicity when it comes to sleep scores, managing jet lag, and even mattresses. Jade Wu, PhD, DBSM, is a board-certified behavioral sleep medicine psychologist, founder of Thrive Sleep Clinic, and author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications. She trained at Cornell, Boston University, and Duke University School of Medicine and specializes in helping high performers build a sustainable, resilient relationship with sleep without medications, gadgets, or rigid optimization. TOPICS COVERED Jet lag, circadian rhythms, and how light shapes your body clock Naps as a performance and recovery tool Sleep debt, sleep banking, and limits of “catching up” Wearables, sleep metrics, and avoiding score obsession Understanding fatigue vs true sleepiness and when to seek help The future of sleep tech while learning to trust your body RESOURCES & LINKS MENTIONED Book: Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications by Jade Wu Clinic: Thrive Sleep Clinic — thrivesleepclinic.com Practice: Refining Health & Performance — refininghealthrx.com Concept: Acceptance and Commitment Therapy (ACT) (https://en.wikipedia.org/wiki/Acceptance_and_commitment_therapy) Concept: Cognitive Behavioral Therapy for Insomnia (CBT-I) (https://en.wikipedia.org/wiki/Cognitive_behavioral_therapy_for_insomnia) Concept: Circadian Rhythm (https://en.wikipedia.org/wiki/Circadian_rhythm) Concept: Social Jet Lag (https://en.wikipedia.org/wiki/Social_jet_lag) Concept: Chronotypes (https://en.wikipedia.org/wiki/Chronotype) Concept: Adenosine & Sleep Pressure (https://en.wikipedia.org/wiki/Adenosine) Concept: REM Sleep (https://en.wikipedia.org/wiki/Rapid_eye_movement_sleep) Concept: Sleep Efficiency (https://en.wikipedia.org/wiki/Sleep_efficiency) Tool: Light Therapy (10,000 lux light boxes) (https://en.wikipedia.org/wiki/Light_therapy) Concept: Sleep Tracking & Wearables (https://en.wikipedia.org/wiki/Actigraphy Practice: Refining Health & Performance — refininghealthrx.com GUEST SOCIAL LINKS Website: drjadewu.com (https://www.drjadewu.com/) LinkedIn: linkedin.com/in/drjadewu (https://www.linkedin.com/in/drjadewu/) Clinic: thrivesleepclinic.com (https://www.thrivesleepclinic.com/) Ready to stop guessing and start performing? Dr. Raja is now seeing patients through his telemedicine practice—limited founding member spots available at refininghealthrx.com.