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Sleep Expert Dr. Amy Bender Q&A
Manage episode 292398653 series 2531717
Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.
- 2:15 the consensus around the importance of sleep in endurance performance
- 4:45 Amy’s new gig for Cerebra Health
- 10:15 consumer sleep measurement devices
- 16:00 the value of sleep awareness
- 18:00 effects of hormonal fluctuations during the menstrual cycle on sleep
- 21:15 ideal sleep windows
- Substantial interindividual variance
- Best to align sleep window with biology when possible
- Light is a useful trigger to make adjustments to the rhythm
- Interestingly, winter sleep is typically worse than summer sleep
- Consistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time
- 31:30 the role of genetics in sleep
- There is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within families
- Short sleep also genetically tied, but only 1 in 4M people carry this mutation
- 35:30 what is it about sleep that assists with physical recovery
- 38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:
- Make a to-do list before your nap
- Wear dark sunglasses 30’ before your nap
- Breathing techniques
- Napping adds to the weekly sleep total - so go nap!
Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram.
161 afleveringen
Manage episode 292398653 series 2531717
Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.
- 2:15 the consensus around the importance of sleep in endurance performance
- 4:45 Amy’s new gig for Cerebra Health
- 10:15 consumer sleep measurement devices
- 16:00 the value of sleep awareness
- 18:00 effects of hormonal fluctuations during the menstrual cycle on sleep
- 21:15 ideal sleep windows
- Substantial interindividual variance
- Best to align sleep window with biology when possible
- Light is a useful trigger to make adjustments to the rhythm
- Interestingly, winter sleep is typically worse than summer sleep
- Consistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time
- 31:30 the role of genetics in sleep
- There is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within families
- Short sleep also genetically tied, but only 1 in 4M people carry this mutation
- 35:30 what is it about sleep that assists with physical recovery
- 38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:
- Make a to-do list before your nap
- Wear dark sunglasses 30’ before your nap
- Breathing techniques
- Napping adds to the weekly sleep total - so go nap!
Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram.
161 afleveringen
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