Summary

No doubt, you are well aware that a bad night’s sleep can leave you struggling for energy and the ability to remain alert. But did you know that sleep loss and exercise performance also have a strong connection! Even small amounts of lost sleep that become a regular habit can have a significant negative impact on your sporting performance, your exercise and, ultimately, your fitness results. Episode 52, with a global leader in the field sleep research, Dr Michael Grandner, will help unfold the details and give you actionable tips to help restore your sleep today!

Guest Biography

Dr. Michael Grandner is the Director of the Sleep and Health Research Program and Associate Professor, Clinical Translational Sciences, Medicine, Psychiatry, and Psychology in the University of Arizona College of Medicine – Tucson. He is Board-Certified in Behavioral Sleep Medicine. Dr Grandner has 4 university degrees, obtaining his PhD in clinical psychology 2007. He has published 100’s of scientific articles and been cited 1000’s times across the scientific literature and is one of the leading voices in the field of sleep science. Several of his published journal articles directly address the impact of sleep, or lack of sleep, in relation to sporting performance. Dr Grandner served on the Olympic Mental health consensus committee where they published an official Olympic statement calling for greater awareness of mental health for elite athletes. He recently served as lead editor for an outstanding book titled, Sleep and Health (2019), which will serve as an influential text in the field of sleep for years to come. Find out more on Dr Grandner’s website.

dr-michael-grandner-sleep-loss-exercise-physical-performance-fit-to-succeed-podcast
Dr Michael Grandner

Episode content: Sleep loss and exercise performance

There was not enough time to ask everything we had hoped to cover in this fascinating dive into sleep loss and exercise, chronotype, and the impact on athletic and physical performance. Key topics and questions were:

  • 2:55  What led Dr Grandner into the field of sleep research
  • 6:50  Is chronotype and circadian phenotype the same thing?
  • 14.09  How can the listener determine their own chronotype?
  • 15:36  Do all individuals experience peak physical performance between 4-7pm?
  • 19:28  Is early morning exercise the least effective time to do exercise for all chronotypes?
  • 28:00  How can temperate regions work around the lack of early sunlight exposure during darker winter months?
  • 29:38  How can coaches and fitness trainers use the knowledge of chronotype variation to plan their client’s training schedules?
  • 33:44  The scope of sleep problems among elite athletic populations
  • 41:28  Does the science actually show that increasing the length of sleep has a positive impact on physical performance?
  • 46:16  Three evidence-based sleep tips that have been effective in demonstrating improvement for physical performance

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Episode links

Re-timer light glasses

Online quiz to determine your own chronotype