The technique I would use with anyone around sleep is really learning your circadian rhythm.

So our circadian rhythm is 90 minutes long. Within that 90 minutes we have a dip and a peak.

You want to be going to bed about five minutes before your dip. That's when you're at your

tiredest and you want to be waking up at your peak. So about five and a half sleep cycles would be your ideal.

And the way to work out when your dip's going to be is have no caffeine for a day

and start noticing and writing down the time you start yawning in the afternoon.

Ooh, that's a good tip.

I haven't heard that one before.

So you just notice,

when do you yawn? You write down the time, like on your phone or scribbling a notebook. What

you will start to see is that there's this 90-minute cycle to your yawns. Hello, today I am

joined by Dr Josephine Perry, a top sports psychologist, an author of ADHD in Sport Strategies for Success. As some of you know,

I was diagnosed with ADHD during COVID after a listener suggested that I get tested. Now,

personally, I don't see it as a disorder like anything it has strengths and weaknesses. I don't

take medication. For me, ADHD is

useful information about how my brain works, and I am now patron of the ADHD Foundation.

So in this episode, we talk about what makes high achievers tick, from perfectionism and sleep

struggles to managing distraction

and practical ways to work with your brain not against it. Whether you have ADHD, know someone

who does, or if you're just curious about how to get the best out of your brain and out of yourself,

there's plenty here for you.

Dr Josephine Perry, how lovely to see you and meet you finally after exchanging a few

...