SNR #209: Amy Bender, PhD - Sleep Better: Practical Evidence-Based Recommendations

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 12 December 2017

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

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Summary

Sleep researcher Dr. Amy Bender discusses the most current evidence-based recommendations for optimizing your sleep for health and athletic performance.

Dr. Bender is the Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance and is also an adjunct professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University in Spokane, WA specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance in Canadian National Team athletes. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a number of volcanoes, and completed an Ironman in 2009.

In This Episode We Discuss:

Circadian biology and light/dark cycles
Effects of artificial light at night
The importance of daylight exposure early in the day
Daily vs. weekly sleep quantity
What exactly is "good quality" sleep?
Strategy of "banking sleep"
Assessing and tracking sleep in clients and athletes
Strategies to mitigate detrimental effects of sleep before competition
Are there any supplements that actually work for helping sleep?

Interested in doing an online nutrition course? Check out sigmanutrition.com/mnu

Transcript

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0:00.0	There has been some recent research that's come out, showing that total light exposure across the day is important and it actually
0:23.6	one study showed light exposure before noon. Those people who got light exposure before
0:29.6	noon, so for example took a 20 minute walk outside or instead of doing your running on the
0:35.6	treadmill can you, you know, do that outside,
0:38.3	showed that they had better sleep quality.
0:41.3	So the more light exposure you can get before noon, the better your sleep quality is going to be. Hello and welcome to another episode of Sigma Nutrition Radio.
1:09.1	As always, I am your host, Danny Lennon. Today we're episode
1:12.9	209 of the podcast. And before we get into things, a couple of notes of interest for you guys.
1:20.5	First of all, for those who use Spotify to listen to your music, you can now find Sigma Nutrition
1:26.7	Radio on the Spotify app. So you can listen to
1:30.3	all our podcasts straight from Spotify on your phone, on your desktop, whatever you use Spotify on.
1:36.7	You can now find Sigma Nutrition Radio. So just type us in and we will be there for you.
1:42.5	Second, those you who are interested in doing an online nutrition course, as I mentioned
1:48.1	last week, enrollment for the next intake for McNutrition Uni or MNU, the course developed
1:54.9	by my mentor, Martin MacDonald, is now open.
1:59.1	So for the intake, which starts early 2018, intake is now currently open. Spaces
2:05.0	are filling up. So if you are interested in getting more of the details, interested in doing
2:09.4	that course, and so on, I've put together all the relevant information, some frequently asked
2:14.1	questions, etc. over at sigmanutrition.com slash mnU. And if you go there,
2:21.1	there's also a code on that page that you can use to get 50 pounds off your enrollment fee if you
2:27.8	do decide to join up. So just go to sigmautrition.com slash mnU and you'll get everything you need there. And finally, just a big
2:38.6	thank you to everyone who sent in some amazing feedback about last week's episode with Dr. Herman
	...

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