13 May Endurance Innovation 104 – Sleep Expert Dr. Amy Bender Q&A
Dr. Amy Bender returns to answer your questions on the impact of genetics, the menstrual cycle, and timing on sleep quality and quantity.
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- 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. 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.