Sleep, Health, and Fitness (Episode 114)

Time stamps

Intro/Announcements (0:00)

Issues that arise from insufficient sleep quality and/or quantity (1:58)

Impact on health (circadian biology; research in shift workers) (2:17)

• Chrononutrition: Why Meal Timing, Calorie Distribution & Feeding Windows Really Do Matter
• Systematic review of shift work and nurses’ health
• Association between night-shift work, sleep quality and health-related quality of life: a cross-sectional study among manufacturing workers in a middle-income setting

Impact on training quality (17:29)

• The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review
• Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review
• Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations

Impact on appetite (21:16)

• Sleep debt and obesity

Impact on body composition (25:04)

• A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks’ resistance exercise
• Insufficient sleep undermines dietary efforts to reduce adiposity
• The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment
• The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men

Strategies to minimize the impact of insufficient sleep (31:03)

Caffeine (32:23)

• International society of sports nutrition position stand: caffeine and exercise performance
• Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed

Napping (40:14)

• Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep

Caffeinated napping (41:54)

• Research Spotlight: Caffeine, a nap, or both?
• Caffeine Use or Napping to Enhance Repeated Sprint Performance After Partial Sleep Deprivation: Why Not Both?

Modifications to your training program (46:47)

• Traditional 3- to 5-Minute Interset Rest Periods May Not Be Necessary When Performing Fewer Repetitions Per Set: Using Clean Pulls as an Example

Sleep hygiene (54:43)

Light/dark cycles, sleep/wake cycle consistency (1:03:07)

Other notable elements of good sleep hygiene (1:13:31)

Supplements for sleep (1:17:56)

Summary (1:26:18)

Video version

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