S4P Special Episode #3 BASES Webinar questions answered

May 7, 2018

In this episode I address listener queries from a recent Webinar I conducted for the British Association of Sport and Exercise Scientists. 

  1. What are your favourite sleep supplements?
  2. Any previous research on how the amount of sleep can impact on YOUNG CHILDREN?
  3. Are short naps (30min) really the best way to recover or would you recommend longer napping time? Would it differ for match day?
  4. As a PT I often start early finish late is napping or one long sleep a week the same as regular 8 hrs?
  5. At what range of rest (hrs of sleep) is it deemed dangerous to train? (i.e high injury risk)
  6. Best strategies to promote sleep in soccer players when kick off is 8pm
  7. Can nutritional intake affect sleep?
  8. Can u clarify what you mean by 'athlete', and to what extent ur principles apply to non-professional athletes?
  9. Current gaps in research with regards to sleep and elite team sport athlete’s wellbeing.
  • Does sleep requirement change or just the type of sleep during high-volume training periods? how is this best managed?
  • How can we trust actigraphy data from a third party ie Fatigue science vs raw actigraphy data?
  • How do you get more Slow Wave Sleep? What if after analyzing the sleep cycles that although asleep you stay in your light sleep
  • How to deal with a jet lag
  • I am interested in the sleep strategies employed for prolonged military excursions.

As always contact me at iandunican@sleep4performance.com.au 


S4P #Special Episode #2 Updates and Season 2 Updates

May 7, 2018

In this episode, I give an update on upcoming episodes, studies in progress, what has been happening so far, and my new business "Melius Consulting"

Links associated with this episode

Human Kinetics Webinar http://www.humankinetics.com/all-webinars/all-webinars/-sleep-and-performance 

My Pacey Performance episode https://www.strengthofscience.com/pacey-performance-podcast/pacey-performance-podcast-174-ian-dunican/

Audio abstracts



Contact me at iandunican@sleep4performance.com.au



Season 1 #Episode 18: Tim Smithies Optimizing Sleep & Performance in Super Rugby

March 27, 2018

Tim Smithies recently completed his BSc (Hons) at the University of Western Australia. Supervised by Dr. Ian Dunican, Dr. Jennifer Walsh and Prof. Peter Eastwood, his honours project was with the former Super Rugby team (and most travelled professional sporting team in the world) the Western Force, and aimed to assess how long distance international travel affects the sleep of Super Rugby players. Furthermore, the project assessed how this travel can affect the team's game performance. Tim also plays premier grade cricket in Perth, and is travelling to the U.K. this year to play cricket.

You can contact Tim at tidasmi@gmail.com and obtain a copy of his thesis via email.

And as always contact Sleep4Performance at 



twitter @sleep4perform


Dr Ian C Dunican 


Season 1 #Episode 17: Sleep Interventions for Athletes with Daniel Bonnar

March 11, 2018

Daniel Bonnar is a clinical psychologist and Masters graduate of the world class insomnia research group at Flinders University, South Australia. He currently works as a clinical psychologist treating children, adolescents and adults with sleep disorders at Jeffery and Ree Clinical Psychologists – Sleep Matters. He is a published researcher associated with Flinders University and has worked on international collaborations and been invited to peer review papers for scientific journals. The focus of his research over the last few years has been in the area of sleep and athletic performance.

 Peer reviewed journal publications

  1. Bonnar D, Bartel K, Kakoschke N, & Lang C. (2017). Sleep interventions designed to improve athletic performance and recovery: A systematic review of current approaches. Sports Medicine, 48(3), 683-703.
  2. Bonnar D, & Gradisar M. (2015). Caffeine and sleep in adolescents: A systematic review. Journal of Caffeine Research, 5(3), 105-114.
  3. Bonnar D, Gradisar M, Moseley L, Coughlin AM, Cain N, & Short MA. (2015). Evaluation of novel school-based interventions for adolescent sleep problems: Does parental involvement and bright light improve outcomes? Sleep Health, 1(1), 66 – 74.
  4. Tlauka M, Donaldson P, & Bonnar D. (2015). Immediate and delayed recall of a small-scale spatial-array. Memory, 23(3), 420 – 426.

Conference Presentations

  1. Cain, N., Bonnar, D., Moseley, L., Coughlin, A.M., Short, M. and Gradisar, M. (2014). Motivated to sleep in: A randomised controlled trial of motivational school-based sleep interventions for adolescents. 26th Annual Scientific Meeting of the Australasian Sleep Association and Australasian Sleep Technologists Association. Oct 2014. 
  2. Bonnar, D., Gradisar, M., Moseley, L., Coughlin, A.M. and Cain, N. (2014). Evaluation of school-based sleep interventions: Does adjunct bright light therapy and parental involvement improve treatment outcomes? 22nd Congress of the European Sleep Research Society. Tallinn, Estonia. Sep 2014. 


  • Psych.(Clin.) (Flinders Univ., 2014); B.Sc.(Hon.) (Flinders Univ., 2012).


Contact Details

Ph: 6267 6033

E-mail: dkbonnar@hotmail.com




Season 1 #Episode 16 Electronic Device Use on Sleep and Performance in Athletes with Maddison Jones

February 26, 2018

Maddison graduated from the University of Western Australia with a Bachelor degree and Honours in Sport Science. In conjunction with the Western Australian Institute of Sport, she has been investigating the influence of evening electronic device use on sleep in athletes for her PhD, which is currently in the final review phase. Maddison has worked with a range of Olympic sports in the Physiology departments at the WA Institute of Sport and the Australian Institute of Sport, particularly with the Sailing and Rowing programs. An ex-rower herself, she has also coached high school rowing since 2009. She has recently moved to Brisbane and hopes to continue helping people improve their sleep and athletic performance.

Scientific work 

Jones MJ, Peeling P, Dawson B, Halson S, Miller J, Dunican I, Clarke M, Goodman C, Eastwood P (2018). Evening electronic device use: The effects on alertness, sleep and next-day physical performance in athletes. Journal of Sports Sciences, 36(2), 162-170. doi: http://dx.doi.org/10.1080/02640414.2017.1287936

Jones, M. J., Dunican, I. C., Murray, K., Peeling, P., Dawson, B., Halson, S.,Eastwood, P. R. (2018). The psychomotor vigilance test: a comparison of different test durations in elite athletes. J Sports Sci, 1-5. doi:10.1080/02640414.2018.1433443.

Contact Iandunican@sleep4performance.com.au 


Season 1 #Episode 15 Sleep Disorders in Elite Athletes with Johnpaul Caia

February 14, 2018

In today’s episode, I speak to Johnpaul Caia from University of Queensland. John Paul is a performance scientist for the Brisbane Broncos Rugby League Club and is currently completing his PhD at the University of Queensland examining sleep and recovery methods in professional rugby league athletes. Prior to this, Johnpaul received his Bachelor's Degree and First-Class Honours in Human Movement from RMIT University, before completing his Master's Degree in Health and Sport Science at the University Memphis. Johnpaul has extensive sport science experience across multiple team sports at the professional, collegiate and junior levels and is interested strategies to improve the performance and recovery of athletes.

 In this episode of S4P Radio we cover

  • Short introduction and background
  • Why and how did you get interested in sleep and performance research?
  • Can you give an overview of your research and the groups that you work with?
  • Why did you conduct this study? Can you explain rugby league players anthropometric characteristics?
  • There is very little on this subjective (few studies in NFL and ice hockey), What was the aim/s of the study?
  • Methods, how did you do this? Objective/subjective measures
  • What did you find?
  • Did the results surprise you, the team and the management?
  • What does this mean in the context of improving athletic performance?
  • What is your next project?
  • What is your “number one sleep do” and “sleep don’t” for listeners?

 Contact Johnpaul

Email: Johnpaul.Caia@broncos.com.au

Twitter: @JohnpaulCaia

JPs research papers


Season 1 #Episode 14 Outrun Cancer with Luca Turrini

January 29, 2018

Luca Turrini is an ultra-runner athlete who runs marathons and ultramarathon on road, trails, around the track and even ran for 24 hours straight on a treadmill (breaking a Guinness World Record in the process)! For how crazy this may sound to many, most of the running he does is to raise funds for cancer prevention through his OUTRUNCANCER, not for profit. 

More information on Luca https://www.outruncancer.com/about/meet-luca/

Contact Luca

Luca Turrini
+61 (0) 40 6599821





Twitter @outruncancer 

Facebook www.facebook.com/outruncancer

What's the Outruncancer Corporate Treadmill Marathon: https://youtu.be/HTxw5GUU8pE

What's the 5in5 training program: https://www.lucaturrini.com/5marathonsin5days.html






Sleep Science Research #1 Introduction to PhD thesis: Sleep and Performance in Elite Combat and Contact Athletes

January 23, 2018

Ian Dunican has 20 yrs international professional experience in Health, Safety and Business Improvement in military, mining, rail, oil & gas, utilities. He is the Director of Melius Consulting/Sleep4Performance and a researcher with the University of Western Australia (UWA), where he works with elite sporting organisations/athletes to optimise performance with the Australian Institute of Sport (AIS) and professional teams in Super Rugby, Australian Rules Football, Basketball and Martial Arts.

He regularly contributes to articles within the popular media and has been featured on the health report on ABC radio, numerous podcasts and has appeared on ABC television, Channel 7, Channel 10 and Channel 9 in Australia. He has authored and co-authored a number of scientific articles and technical reports and is a regular reviewer for scientific peer reviewed journals. He was a TEDxPerth 2017 speaker.


Season 1 #Episode 13 Fatigue Management in High Risk Industries (Mining, Oil, Gas, Aviation, Rail)

January 15, 2018

Sleep4Performance Radio Episode #15

Fatigue Management in High Risk Industries (Mining, Oil, Gas, Aviation, Rail)

This week’s guest is Todd Dawson from Caterpillar (Yes, the company that makes big mining and construction equipment). Todd works with Caterpillar Safety Services as the Global Fatigue Solutions Manager.

Todd graduated from Harvard University with a degree in Biological Anthropology where he focused on circadian rhythms and hormones, writing a senior thesis on the effects of working night shift on human salivary cortisol. Todd went on to become a leader in the field of human fatigue management. Over the past 20 years he has worked all over the globe and in many industries implementing fatigue risk management systems, providing training to shiftworkers, and implementing technologies to mitigate fatigue. He also enjoys the great outdoors and is an avid fisherman and hunter as well as the occasional binge watcher of Vikings, Supernatural, Game of Thrones and documentaries. Todd currently lives just outside Boston, Massachusetts. 

Contact Todd Dawson
Fatigue Solutions Manager 
Caterpillar, Inc. 
cell: 617-759-2117 



Season 1 #Episode 12 Jason Donaldson -Fighting Christmas Fat

December 22, 2017

In this episode Jason returns to discuss how to stay fit and healthy over Christmas, how to use the breath to help your mental health and how to kick start the new year fitness goals.

Links to Jason and links discussed in the show

The Cell Coach






Power Speed Endurance/The Art of Breath





Meditation Apps




The Oxygen Advantage - Patrick McKeown


The Oxygen Advantage Book - http://amzn.to/2BKTxUE


Contact me iandunican@sleep4performance.com.au 

Go to www.sleep4performance.com.au for more information