Sleep Expert Dr. Amy Bender Q&A

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 performance4:45 Amy’s new gig for Cerebra Health10:15 consumer sleep measurement devices16:00 the value of sleep awareness18:00 effects of hormonal fluctuations during the menstrual cycle on sleep21:15 ideal sleep windowsSubstantial interindividual varianceBest to align sleep window with biology when possibleLight is a useful trigger to make adjustments to the rhythmInterestingly, winter sleep is typically worse than summer sleepConsistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time31:30 the role of genetics in sleepThere is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within familiesShort sleep also genetically tied, but only 1 in 4M people carry this mutation35:30 what is it about sleep that assists with physical recovery38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:Make a to-do list before your napWear dark sunglasses 30’ before your napBreathing techniquesNapping 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.