Hi, my name is Ryan Flaherty and I'm a senior director of Performance at Nike.

I trained some of the world's best athletes like Russell Wilson, Marcus Mariotta and Serena Williams.

At Nike, we believe that greatness isn't born, it's trained.

And training is more than just a workout.

Each episode will bring you conversations with leading experts in what we call the five facets of training.

Movement, recovery, sleep, nutrition, and mindset.

Today, we focus on sleep and how it affects training in unlikely ways.

You're listening to trained, presented by Nike.

When you think about sleep, if you offered something to an athlete that you said,

hey, would you take this thing that would be a benefit in terms of enhancing your recovery,

improve your muscle recovery, and repair, give you faster reaction time, prevent injury risk,

prevent chronic health risk down the road, and potentially give you additional benefits

during the daytime and on the field.

And plus it's free and healthy. Do you want it?

That's Dr. Sherry Ma, a physician and sleep expert.

She studies how sleep habits impact performance and works with top athletes

to make sure they're getting a good night's sleep before game day.

Sherry and I sit on the Nike Performance Council together

and I always love talking to her about the work she's doing with pro teams.

Like this year's NBA champion, Golden State Warriors.

She broke down a few simple rules that everyone can follow to improve their sleep.

Sherry and I are going to deep dive into the latest sleep research,

...