Sleep, Health, and Fitness (Episode 114)

Описание: In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.


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TIME STAMPS

0:00 Intro/Announcements

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

2:17 Impact on health (circadian biology; research in shift workers)
https://www.strongerbyscience.com/chr...
https://pubmed.ncbi.nlm.nih.gov/31132...
https://pubmed.ncbi.nlm.nih.gov/32895...

17:29 Impact on training quality
https://pubmed.ncbi.nlm.nih.gov/29944...
https://pubmed.ncbi.nlm.nih.gov/35708...
https://pubmed.ncbi.nlm.nih.gov/31288...

21:16 Impact on appetite
https://pubmed.ncbi.nlm.nih.gov/25012...

25:04 Impact on body composition
https://pubmed.ncbi.nlm.nih.gov/32141...
https://pubmed.ncbi.nlm.nih.gov/20921...
https://pubmed.ncbi.nlm.nih.gov/33400...
https://pubmed.ncbi.nlm.nih.gov/32078...

31:03 Strategies to minimize the impact of insufficient sleep

32:23 Caffeine
https://pubmed.ncbi.nlm.nih.gov/33388...
https://pubmed.ncbi.nlm.nih.gov/24235...

40:14 Napping
https://pubmed.ncbi.nlm.nih.gov/31491...

41:54 Caffeinated napping
https://www.strongerbyscience.com/res...
https://pubmed.ncbi.nlm.nih.gov/33571...

46:47 Modifications to your training program
https://pubmed.ncbi.nlm.nih.gov/33298...

54:43 Sleep hygiene

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

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

1:17:56 Supplements for sleep

1:26:18 Summary