Sleep Expert Dr. Amy Bender Q&A
from Endurance Innovation Hosted by Michael Liberzon
Thank you to 4iiii Innovations for supporting the podcast! 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.
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