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 [https://4iiii.com/]. * 2:15 the consensus around the importance of sleep in endurance performance * 4:45 Amy’s new gig for Cerebra Health [https://www.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 [https://endurance-innovation-podcast.simplecast.com/episodes/91-sleep-expert-dr-amy-bender]. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman [https://www.fitrwoman.com/]. You can also follow Dr. Bender on Instagram [https://www.instagram.com/sleep4sport/?hl=en].