S2 EPISODE 11 - How To Apply Sleep Science Into Practice With Athletes w/ Cheri Mah MS

In Season 2 Episode 11, Dr. Bubbs interviews world-renowned sleep expert Cheri Mah MS, consultant to professional sports teams in all four major leagues. In this episode Cheri discusses the physiology of sleep, her early research on sleep in collegiate athletes, impacts of jet lag and crossing time zones, why pro baseball teams are sleeping in during spring training, the infamous NBA nap and her NBA Schedule Alert project with ESPN’s Baxter Holmes, as well as her key tips for supporting sleep in athletes. Phenomenal insights from one of the best in the business!

Lay-Ups From This Episode

1) Deep sleep occurs earlier in the night (NREM) – muscle repair and growth hormone, etc. Late stage of sleep (i.e REM) is when learning and memory consolidation occurs.

2) Young adults have a delayed body clock, naturally wanting to go to bed later and get up later the next day.

3) Elite athletes should get 8-10 hours of sleep per night.

Cheri’s “Big Rocks” for Sleep

Schedule and prioritize your sleep routine to improve mental and physical performance.

Research Links & Articles

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

The NBA schedule turns teams into the sleepwalking dead 

About Cheri Mah

Cheri Mah MS is a research fellow at the University of California San Francisco Human Performance Center and advisor to elite athletes and professional sports teams in the NFL, NBA, MLB, and NHL on sleep and performance. Follow Cheri on Twitter.

 

Links –

Twitter – Cheri Mah

S2 EPISODE 10 - The Impacts of Caffeine On Sleep & Circadian Rhythms in Athletes w/ Dr. Ian Dunican PhD

In Season 2 Episode 10, Dr. Bubbs interviews Dr. Ian Dunican PhD to talk about the use of caffeine in pro sport and how it impacts sleep duration and efficiency. Ian shares his insights on caffeine use and habits of athletes, how caffeine use impacts sleep on game days, the fact many athletes are unaware of the amount of caffeine they consume overall, as well as his research on jet lag and sleep disorders in athletes. Terrific insights and actionable tips from Dr. Dunican!

Lay-Ups From This Episode

1)             Caffeine in the evening, even in low-doses, can negatively impact sleep duration and efficiency.

2)             Many athletes are unaware of the amount of caffeine they consume.

3)             Athletes sleep quality after games is typically poor and it can take multiple days to off-set this sleep debt.

Link to Research

Caffeine use in a Super Rugby game and its relationship to post-game sleep

About Dr. Ian Dunican PhD

Ian Dunican has twenty years international professional experience in Project Management, Health and Safety and Fatigue Risk Management Systems (FRMS) in military, mining, oil and gas. He is the Director of Sleep4Performance, an expert consultancy for FRMS and operations, and a researcher at the University of Western Australia (UWA), where he works with elite sporting organisations for optimisation of performance and recovery. Follow Ian on Twitter here.