S4P Radio, sleep science audio abstract review 5: Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers.

November 1, 2018

In this weeks Audio Abstract Review we we take a look at Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers.

Good sleep is essential for optimal performance, yet few studies have examined the sleep/wake behaviour of elite athletes. The aim of this study was to assess the impact of early-morning training on the amount of sleep obtained by world-class swimmers. A squad of seven swimmers from the Australian Institute of Sport participated in this study during 14 days of high-intensity training in preparation for the 2008 Olympic Games. During these 14 days, participants had 12 training days, each starting with a session at 06:00 h, and 2 rest days. For each day, the amount of sleep obtained by participants was determined using self-report sleep diaries and wrist-worn activity monitors. On nights that preceded training days, participants went to bed at 22:05 h (s=00:52), arose at 05:48 h (s=00:24) and obtained 5.4 h (s=1.3) of sleep. On nights that preceded rest days, participants went to bed at 00:32 h (s=01:29), arose at 09:47 h (s=01:47) and obtained 7.1 h (s=1.2) of sleep. Mixed model analyses revealed that on nights prior to training days, bedtimes and get-up times were significantly earlier (p<0.001), time spent in bed was significantly shorter (p<0.001) and the amount of sleep obtained was significantly less (p<0.001), than on nights prior to rest days. These results indicate that early-morning training sessions severely restrict the amount of sleep obtained by elite athletes. Given that chronic sleep restriction of <6 h per night can impair psychological and physiological functioning, it is possible that early-morning schedules actually limit the effectiveness of training.

https://www.ncbi.nlm.nih.gov/pubmed/24444223

Contact me iandunican@sleep4performance.com.au 

www.sleep4performance.com.au 

Twitter @sleep4perform

S4P Radio, sleep science audio abstract review 4: Cannabis, Cannabinoids, and Sleep: a Review of the Literature

October 24, 2018

In this weeks episode we take a look at a review paper on Cannabis, Cannabinoids, and Sleep: a Review of the Literature. You can access the full paper here via ths link https://www.ncbi.nlm.nih.gov/m/pubmed/28349316/

The current review aims to summarize the state of research on cannabis and sleep up to 2014 and to review in detail the literature on cannabis and specific sleep disorders from 2014 to the time of publication.

Contact me at iandunican@sleep4performance.com.au 

www.sleep4performance.com.au 

Twitter @sleep4perform 

S4P Radio, sleep science audio abstract review 3: Laboratory and home comparison of wrist- activity monitors and polysomnography in middle-aged adults.

October 18, 2018

In this weeks episode we review a paper I had published earlier this year.

Laboratory and home comparison of wrist-activity monitors and polysomnography in middle-aged adults.

https://link.springer.com/article/10.1007/s41105-017-0130-x

Accurate measurement of time at lights out is essential for calculation of several measures of sleep in wrist-activity monitors. While some devices use subjective reporting of time of lights out from a sleep diary, others utilise an automated proprietary scoring algorithm to calculate time at lights out, thereby negating the need for a sleep diary. This study aimed to compare sleep measures from two such devices to polysomnography (PSG) measures (In laboratory) and against each other when worn at home (At home). Fifty middle-aged adults from the Raine Study underwent overnight PSG during which they wore an ActiGraph™ and a Readiband™. They also wore both devices at home for 7 nights. The Readiband uses an automated proprietary algorithm to determine time at lights out whereas the ActiGraph requires completion of a sleep diary noting this time. In laboratory, compared to PSG: Readiband underestimated time at lights out, sleep onset, and wake after sleep onset, overestimated sleep latency and duration (p < 0.001 for all); while ActiGraph underestimated sleep latency and wake after sleep onset and overestimated sleep efficiency and duration (p < 0.001 for all). Similar differences between devices were observed on the laboratory night and when at home. In conclusion, an automated algorithm such as the Readiband may be used in the same capacity as the ActiGraph for the collection of sleep measures including time at sleep onset, sleep duration and time at wake. However, Readiband and ActiGraph measures of sleep latency, efficiency and wake after sleep onset should be interpreted with caution.

Twitter @sleep4perform
 

S4P Special Episode #4 with Dr Reid Reale, Making weight in Combat Sports

October 15, 2018

An old recording from a discussion with my friend Dr Reid Reale in Essen, Germany last year. The sound quality is not great within this episode from my side but Reid comes across loud and clear with some great wisdom on making weight in combat sports. I hope you enjoy this special epsiode.

Check out Reid's website http://combatsportsnutrition.com

Check out some of his great resources on his site.

Cheers Dr Ian C Dunican  

iandunican@sleep4performance.com.au

Twitter @sleep4perform

www.sleep4performance.com.au 

S4P Radio, sleep science audio abstract review 2: Adverse childhood experiences are associated with adult sleep disorders: a systematic review.

October 9, 2018

In this week's sleep science audio abstract we take a look at the adverse childhood experiences (ACEs). ACE represents substantial threats to public health and affect about 58% of youth in the US. In addition to their acute effects such as injury and physical trauma, ACEs are associated with an increased risk of several negative health outcomes throughout the life course. Emerging evidence suggests sleep disorders may be one such outcome, but existing studies have not been systematically reviewed and summarized. This systematic review summarizes the evidence concerning the relationship between ACEs and sleep disorders and disturbances, with a focus on adult women.

Adverse childhood experiences are associated with adult sleep disorders: a systematic review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635027/

More information on ACE https://www.samhsa.gov/capt/practicing-effective-prevention/prevention-behavioral-health/adverse-childhood-experiences

Take the ACE questionairre here https://www.ncjfcj.org/sites/default/files/Finding%20Your%20ACE%20Score.pdf

iandunican@sleep4performance.com.au 

Twitter @sleep4perform

www.sleep4performance.com.au 

S4P Science review, episode 1: The Effects of Sleep Extension on Sleep, Performance, Immunity and Physical Stress in Rugby Players 

October 1, 2018

Access the full paper here: The Effects of Sleep Extension on Sleep, Performance, Immunity and Physical Stress in Rugby Players https://www.mdpi.com/2075-4663/6/2/42/htm

Contact me 

Dr Ian C Dunican

iandunican@sleep4performance.com.au 

Twitter @sleep4perform 

And check out Dr Amy Bender on Twitter @sleep4sport

S4P Radio Season 2, Episode 10 with Rob Wilson; The Art of Breath

September 26, 2018

Rob Wilson comes from a formal education in manual therapy with 15+ years of experience as both a practitioner and teacher. He resides in Virginia Beach, VA with his wife Thomi where they have owned and operated CrossFit Virginia Beach since 2006.In the past decade and a half Rob has had the good fortune to work with an enormous variety of athletes ranging from amatuer, nationally and internationally ranked athletes in everything from power lifting and sailboat racing, to individuals in the US Naval Special Warfare Program.

Rob truly enjoys working with the tactical communities of the U.S. Armed Forces.  Over the course of his career he has had the honor to help serve many active duty service members and veterans, through both his private human performance consultation work, and through groups like the Resiliency Project – which seek to further the resources available to military groups.


Prior to creating the Art of Breath series with Brian Mackenzie, where they work closely with Stanford Universities Neuroscience department, Rob was an original member of the world renowned MobilityWod staff under the direction of Dr. Kelly Starrett. Dr. Starrett and MobilityWOD was influential in Rob’s development as a professional in the human performance sector. Rob is a passionate teacher to the core. Throughout the course of his career as a manual therapist and coach one thing became abundantly clear; it’s better to teach a person to fish. Without education athletes are left to unknowingly repeat patterns of behavior that may not be pursuant to the actual desired outcome. That is to say the best remedy is often learning. Rob’s journey is about developing a deeper understanding of human performance to better serve those who wish to actualize their potential.

Follow Rob on Instgram @preparetoperform

Or contact Rob at Power Speed Endurance (PSE) to book into the Art of Breath or to arrange a consult https://powerspeedendurance.com

Don't forget to subscribe to Sleep4Performance Radio on ITunes or Podbean and if you like the episodes, please leave a review.

If you would like to contact me:

Dr Ian C Dunican

iandunican@sleep4performance.com.au

Twitter: @sleep4perform

S4P Radio Season 2, Episode 9 with Dr John Iliff: Managing fatigue/shift-work in an Accident/Emergency Department

September 20, 2018
Dr John Iliff is an Emergency Medicine, Senior Registrar based in Perth, WA. An Irishman who was educated in Dublin he moved to Australia in 2012 to further his training in the field of Critical Care Medicine. Specifically seeking training in the field of Emergency Medicine. Whilst in Perth he has spent time in Intensive Care (Not as a patient), Anaesthesia and Paediatric Emergency Medicine, whilst maintaining his keen interest in Sports Medicine having previously been involved in SuperRugby as a Team Doctor. Having worked in Emergency Departments for many years John has become accustomed to working night shifts and understands the importance of good sleep hygiene and is a firm believer that with performance in the workplace is easily linked to sleep quality.

Follow John on Twitter @johnnyiliff 

Follow me @sleep4perform

iandunican@sleep4performance.com.au 

www.sleep4performance.com.au 

BONUS EPISODE S4P Radio with Ven Dr Buddharakkhita …Sleep, Meditation and Buddhism

September 14, 2018

Ven Dr Buddharakkhita is Irish native, BSc & PhD from University College Dublin with a Diploma in Buddhism from ITBMU Myanmar.

He has enjoyed a successful engineering career in semiconductor chip fabrication. He has practiced meditation extensively in lay life since childhood. He first ordained in 2006 in the Theravada Forest Tradition with two decades of training with renowned meditation masters across a range of practices.
He has more than 30 years experience living, working and practicing meditation in Europe, US, Asia and Australia. His teaching has been well received.

Emai Buddharakkhita on : knowtheheart@gmail.com 

Knowing the heart talk on You Tube https://youtu.be/09SCzptegoE

Gratitude talk on You Tube  https://youtu.be/oIohofxuIZc 

Contact me at 

Dr Ian Dunican

iandunican@sleep4performance.com.au 

Twitter @sleep4perform

S4P Radio Season 2, Episode 8 with Ian Prior, Captain of the Western Force Rugby Union team

September 13, 2018

Ian Prior is the Captain of the new revamped Western Force. Prior’s reliability and consistent play have been an invaluable asset for the Force. His quick-footed play makes him a major threat on the attacking end and alongside his golden boot Prior will be sure to continue to keep team’s honest throughout the season. Prior returned to the Western Force following a brief stint with Harlequins in the English Premiership. In this episode Ian speaks about managing sleep and recovery as a professional athlete and the importance he has placed on it in recent years.

Representative Honours include Australian U20s – 2010, Queensland Reds – 2010-2011, ACT Brumbies – 2012-2013, Western Force – 2014-Present and Perth Spirit – 2014-Present

Follow Ian on Twitter @ianprior90

Don't forget to subscribe to Sleep4Performance Radio on ITunes or Podbean and if you like the episodes, please leave a review.

 

If you would like to contact me:

Dr Ian C Dunican

iandunican@sleep4performance.com.au

Twitter: @sleep4perform