Sleep4Performance Podcast
S4P Radio, Sleep Science Audio Abstract 11: Sleep practices implemented by team sport coaches and sport science support staff

S4P Radio, Sleep Science Audio Abstract 11: Sleep practices implemented by team sport coaches and sport science support staff

June 4, 2019

S4P Radio, sleep science audio abstract review 11: Sleep practices implemented by team sport coaches and sport science support staff.

 

In our latest S4P audio abstract, we look at a new publication from the journal of science and medicine in sport titled “Sleep practices implemented by team sport coaches and sports science support staff: A potential avenue to improve athlete sleep?”. Written by Kathleen Miles, the aim of the study was to assess sleep hygiene knowledge of high-performance team sport coaches and sports science support staff, the sleep practices they implement with athletes; and the barriers to the more frequent use of these practices. You can access Kathleen’s paper at the link below, along with some important information from the Sleep Health Foundation, on good sleep habits and how to achieve them!

 

Sleep practices implemented by team sport coaches and sports science support staff: A potential avenue to improve athlete sleep? - https://www.ncbi.nlm.nih.gov/pubmed/30685228

 

Good Sleep Habits - https://www.sleephealthfoundation.org.au/pdfs/Good-Sleep-Habits.pdf

 

Contact me at iandunican@sleep4performance.com.au

 

www.sleep4performance.com.au

 

Twitter @sleep4perform

 

You can also listen to S4P Radio on You Tube and Spotify

 

Miles KH, Clark B, Fowler PM, Miller J, Pumpa KL. Sleep practices implemented by team sport coaches and sports science support staff: A potential avenue to improve athlete sleep? J Sci Med Sport. 2019 Jan 19. pii: S1440-2440(18)31239-8. doi: 10.1016/j.jsams.2019.01.008. [Epub ahead of print] PubMed PMID: 30685228.

 

 

 

S4P Radio, Special Episode, Dr. Marc Bubbs - Peak: The New Science of Performance that is Revolutionizing Sports

S4P Radio, Special Episode, Dr. Marc Bubbs - Peak: The New Science of Performance that is Revolutionizing Sports

May 27, 2019

In this special episode of sleep4performance radio we are joined by our good friend Dr. Marc Bubbs. Dr. Marc Bubbs ND, MS(c), CISSN, CSCS is a Naturopathic Doctor, Speaker, Performance Nutrition Lead for Canada Basketball and former Strength Coach. Dr. Bubbs is the author of the new book Peak: The new science of performance that is revolutionizing sports - An integrated and personalized approach to athlete health, nutrition, recovery and mindset (released May 24th, 2019). Dr. Bubbs is a regular contributor to Breaking Muscle, and a nutrition advisory board member for Strong Magazine. He has been working with athletes, active people and clients striving to improve their health for almost two decades, using an evidence-based approach to nutrition, movement, and lifestyle modifications. Dr. Bubbs regularly presents at health, fitness and medical conferences across Canada, USA, UK and Europe and consults with professional sports teams in the NBA, NFL, NHL and MLB.  

 

DrBubbs.com

Follow @DrBubbs - Twitter | Instagram | Facebook

Amazon Book Link - https://www.amazon.com/Peak-Science-Athletic-Performance-Revolutionizing/dp/1603588094/ref=sr_1_1?keywords=peak+and+dr+bubbs&qid=1556839271&s=gateway&sr=8-1-spell

 

Contact me at iandunican@sleep4performance.com.au

www.sleep4performance.com.au

Twitter @sleep4perfom

You can also listen to S4P Radio on You Tube and Spotify

S4P Radio, Season 3, Episode 5: Fighting, Sleeping and Philosophy with Ciaran O’Regan

S4P Radio, Season 3, Episode 5: Fighting, Sleeping and Philosophy with Ciaran O’Regan

May 15, 2019

Welcome to Season 3 Episode 5. This extended episode brings us Cork based Sport Scientist (B.Sc.) Ciaran O’Regan! Philosopher, fighter, psychologist, strength and conditioning coach—Ciaran is a man of many talents. Ciaran has competed in high-level athletics, rugby, boxing and kickboxing; his interests include Stoicism, Buddhism and Taoism. In this episode, we cover all the above along with our usual discussion around sleep and performance. As a coach at Sigma Nutrition, The King of Cork also spends his days studying through Mac-nutrition University and runs his own website Quarrelsome life. Follow Ciaran and check out some of his recent work at links below!

https://complementarytraining.net/the-mileage-fallacy-in-running/

http://www.quarrelsomelife.com/

https://sigmanutrition.com/

Instagram @ctquarrelsome @stigmanutrition

 

For further information go to our website or send any questions to the details below

 Email: Iandunican@sleep4performance.com.au

Twitter @sleep4perform

www.sleep4performance.com.au

 You can also listen to S4P Radio on You Tube and Spotify.

 

 

S4P Radio, Season 3, Episode 4: Exercise and its effects on sleep and mental illness with Oscar Lederman

S4P Radio, Season 3, Episode 4: Exercise and its effects on sleep and mental illness with Oscar Lederman

April 16, 2019

Season 3, Episode 4 welcomes Oscar Lederman. What was initially meant to be one of our monthly Audio Abstracts, the information presented to us by Oscar was too good to pass up! Having recently completed his PhD at the University of NSW, Oscars thesis gives a great insight on how we can improve the physical and mental health of young people in the early stages of psychosis, namely through exercise and lifestyle interventions.

As an Exercise Physiologist at the Prince of Wales Hospital in Sydney, Oscar gives a unique approach on how we can use exercise as a means to treat chronic health conditions, with his research focusing heavily on physical activity for mental illness. Along with his current commitments to work and research, Oscar also has previous experience in Physiotherapy and spent over four years as a Senior Surf Instructor with Let’s Go Surfing in Bondi Beach, Australia.

You can follow Oscar on Twitter @OscarLederman or check out some of his research at https://www.researchgate.net/profile/Oscar_Lederman. Hope you enjoy the episode!

For any further questions or information, please contact me at:

Email: iandunican@sleep4performance.com.au

Twitter @sleep4perform

www.sleep4performance.com.au

 You can also listen to S4P Radio on You Tube and Spotify.

S4P Radio, Sleep Science Audio Abstract 10: Weekend ‘catch-up sleep’ is a lie.

S4P Radio, Sleep Science Audio Abstract 10: Weekend ‘catch-up sleep’ is a lie.

April 3, 2019

After a short hiatus from Audio Abstracts we are back covering some new and interesting literature. In this episode of S4P we cover an article from the Washington Post titled “Weekend ‘catch-up sleep’ is a lie”. The article was written based on a paper called “Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep” and looks at the effects of people who commonly increase their sleep duration on the weekend to recover from sleep loss incurred during the work week. You can access both at the links below!

https://www.washingtonpost.com/health/2019/02/28/weekend-catch-up-sleep-is-lie/?noredirect=on&utm_term=.d32ceaf42ff0

https://www.cell.com/current-biology/fulltext/S0960-9822(19)30098-3

Contact me at iandunican@sleep4performance.com.au

www.sleep4performance.com.au

Twitter @sleep4perform

You can also listen to S4P Radio on You Tube and Spotify

S4P Radio, Season 3, Episode 3: Achieving Balance. Business, Study & Martial Arts with Lachlan Giles

S4P Radio, Season 3, Episode 3: Achieving Balance. Business, Study & Martial Arts with Lachlan Giles

March 12, 2019

Season 3’s third instalment welcomes Lachlan Giles. With a PhD in physiotherapy and a black belt in Brazilian Jiu Jitsu, Lachlan is a world-renowned competitor appearing in international Jiu Jitsu competitions such as EBI, Polaris and ADCC. Famous amongst the Jiu Jitsu community, Lachlan also owns and operates Absolute MMA, a world class mixed martial arts school in Melbourne, Australia. In this episode we discuss how Lachlan achieves balance in life as a competitor and business owner, mixed in with study, research and travel.

Follow Lachlan on Instagram @Lachlan_giles, where you can check out his series of detailed instructional videos.

Also catch more from Lachlan and his school, Absolute MMA on their YouTube channel. Absolute MMA St Kilda – Melbourne

 

For any further information feel free to contact me or visit our website!

Email: Iandunican@sleep4performance.com.au

Twitter @sleep4perform

www.sleep4performance.com.au

You can also listen to S4P Radio on You Tube and Spotify.

S4P Radio, Season 3, Episode 2: The History of Sleep with Prof Roger Ekirch

S4P Radio, Season 3, Episode 2: The History of Sleep with Prof Roger Ekirch

February 12, 2019

In this episode I have the privilege of talking with the great Roger Ekirch. Roger was a great guest on the podcast, and it was a joy to talk to Roger about the history of sleep. We discuss the change in how we sleep since the industrial revolution and how we may not sleep so well sleep since the invention of electricity. I really enjoyed this conversation with Roger, I hope you do too. 

Please click on the link to listen to my podcast episode with Professor Roger Ekirch “The History of Sleep” Season 3, Episode 2 of Sleep4Performance radio.

As always please send your questions or feedback to me at iandunican@sleep4performance.com.au

www.sleep4performance.com.au

If you like the podcast please leave us a review on iTunes or Podbean, we would really appreciate as we are trying to get the podcast to as many people as possible.

Contact or follow Roger

Roger Ekirch
Professor, Department of History
Virginia Tech
email:  arekirch@vt.edu
www.history.vt.edu/ekirch

https://en.wikipedia.org/wiki/Roger_Ekirch

 

 

S4P Radio Sleep Science Audio Abstract 9 : Do players and staff sleep more during the pre-or competitive season of elite rugby league?

S4P Radio Sleep Science Audio Abstract 9 : Do players and staff sleep more during the pre-or competitive season of elite rugby league?

January 20, 2019

In this episode of S4P we take a look at "Do players and staff sleep more during the pre- or competitive season of elite rugby league?" by Johnpaul Caia, Tannath J. Scott, Shona L. Halson & Vincent G. KellyThis study establishes the sleep behaviour of players and staff during the pre- and competitive seasons of elite rugby league. For seven days during both the pre- and competitive seasons, seven rugby league players and nine full-time staff from one professional Australian rugby league club had their sleep monitored via wrist actigraphy and self-report sleep diaries. Two-way
repeated measures analysis of variance determined differences between the pre- and competitive season in players and staff, with effect sizes (ES) used to interpret the practical magnitude of differences. Findings show an earlier bedtime and wake time for players (−34 min, ES = 1.5; ±0.5 and −39 min, 2.1; ±0.5 respectively) and staff (−29 min, ES = 0.8; ±0.3 and −35 min, ES = 1.7; ±0.4 respectively) during pre-season when compared to the competitive season. Despite this, no differences were seen when considering the amount of time in bed, sleep duration or sleep efficiency obtained between the pre- and competitive seasons. Our results suggest that early morning training sessions scheduled during pre-season advances wake time in elite rugby league. However, both players and staff can aim to avoid reductions in sleep duration and sleep efficiency with subsequent adjustment of nighttime sleep patterns. This may be particularly pertinent for staff, who wake earlier than players during both the pre- and competitive seasons.

https://www.ncbi.nlm.nih.gov/pubmed/28585467

Regards

Dr Ian Dunican

iandunican@sleep4performance.com.au

S4P Radio, Season 3, Episode 1: The Brain Always Wins with Dr John Sullivan

S4P Radio, Season 3, Episode 1: The Brain Always Wins with Dr John Sullivan

January 16, 2019

In this opening episode of Season 3, I speak with Dr John P. Sullivan. John is a Sport Scientist and Clinical Sports Psychologist. He has over twenty years of clinical and scholarly experience, including his work with the New England Patriots in the National Football League (NFL) for sixteen years assisting with the coordination of sport science and clinical care. Dr Sullivan’s experience also includes such work within the National Basketball Association, Major League Soccer, British Premier Football League, Premier Rugby League, Australian Football League and Olympic national teams. He is an expert consultant for the elite military of the Department of the Navy and law enforcement in regard to performance and welfare needs.

As the Clinical Sport Psychologist/Sport Scientist for Providence College and the University of Rhode Island, he maintains positions in Sports Medicine and Sport Science. He is also the Assistant Director of the South County Sports Medicine Concussion Clinic in Wakefield, Rhode Island.
Dr Sullivan is a visiting scholar/sport scientist at the Queensland Academy of Sport (QAS)/Australian Institute of Sport (AIS). Dr. Sullivan also serves as an Instructor/Supervisor for Brown University Medical School Sports Medicine Fellowship.

He provides consultation to the NFL office on issues related to well-being and performance and is a member of the mental/behavioural health advisement group. Dr Sullivan was one of five national experts identified by the National Collegiate Athletic Association (NCAA) to provide expert contribution to new guidelines for the NCAA Sports Medicine Handbook, and he is the co-lead author for the interdisciplinary consensus statement regarding the treatment of mental health issues with student-athletes, which is sponsored by the National Athletic Trainers Association (NATA) and the NCAA. Dr Sullivan also serves as a Scientific Advisory for five sport technology companies providing support and oversight throughout the development process.

He has co-authored three recent chapters; the first on the merging of technology, neuroscience, biofeedback, and sport/performance psychology in Sport psychology: On the way to the Olympic Games; and the second chapter focusing on well-being and mental health issues in athletes within fundamental concepts in sport and exercise psychology; A project sponsored by the International Society of Sport Psychology, and the third chapter for the American Psychological Association (APA) book - Career Paths in Psychology: Where Your Degree Can Take You 3rd edition - focusing on working in sport and the role of Sport Psychologists and properly defining the title, role, and credentials.

Web and Social Media Links:

www.TheBrainAlwaysWins.com

www.PerformanceDocs.com

LinkedIn www.linkedin.com/in/sportpsychologist

Instagram @TheBrainAlwaysWins

Twitter @BrainAlwaysWins

Contact me

Dr Ian Dunican

iandunican@sleep4performance.com.au

www.sleep4performance.com.au

Twitter: @sleep4perform

S4P Radio, Special Episode: Diet and Performance with a Type 1 Diabetic Endurance Athlete

S4P Radio, Special Episode: Diet and Performance with a Type 1 Diabetic Endurance Athlete

January 15, 2019

Diagnosed with type 1 in 2001, Bec is passionate about making a positive change in the type 1 community. She holds qualifications in Law and Arts (UWA), a Masters in Public Health (USyd), and a Diploma of Business (Governance). Bec is an Adjunct Research Fellow at Curtin University, a Fellow of the Australian Institute of Community Directors and a Fellow of Leadership WA. She is the only Australian to have been selected as one of the 100 Fellows of the global Facebook Community Leadership Program. Bec believes that there are no limits on life with type 1 diabetes, and she has swum solo across the 20-kilometre Rottnest Channel, sailed across the Atlantic, and become a SCUBA dive guide to prove it.

Support Bec as she trains hard to complete the gruelling Rottnest Channel Swim..20km in open water. Click here to donate 

DONATE TO BEC

All money raised will go towards supporting the Type 1 Family Centre https://www.type1familycentre.org.au/

Recommended reading that we discussed during this episode

  • The Art and Science of Low Carbohydrate Performance
  • The Art and Science of Low Carbohydrate Living
  • Dr Bernstein's Diabetes Solution

Contact me iandunican@sleep4performance.com.au

Twitter @sleep4perform

Sleep Well

Dr Ian Dunican

S4P Radio Kicking off 2019: Mental Toughness with K.Bradford Cooper

S4P Radio Kicking off 2019: Mental Toughness with K.Bradford Cooper

January 2, 2019

This was an awesome podcast with the great K.Bradford Cooper, AKA Brad

Brad's background in his own words.....It's been a fascinating ride over the past 50+ years, with certainly many more opportunities than deserved. I've looked to make the most of each of them be the catalyst in helping others move toward #BetterThanYesterday through optimizing human potential within the realities of life. Highlights include:

*30+ years of experience in health & wellness, including CEO of US Corporate Wellness (since 2007) Co-founder of the Catalyst Coaching Institute (2011), and 3 decades as a licensed Physical Therapist & Certified Athletic Trainer

*Extensive educational foundation, including dual Masters degrees (MSPT & MBA) along with current PhD candidacy (targeting 2020 completion)

*Author of five books, national columnist since 2000, two-plus decades of speaking experience at events across all 50 states and the UK, and featured in the documentary film Godspeed, which was seen in 600 theatres nationwide in 2018

*Generously identified by multiple publications as the "World's Fittest CEO" based on back to back to back results in the Race Across America, Ironman Triathlon and Marathon

Along the way, I've fallen deeper in love with my bride of 26 years, treasured being Dad to 3 incredible kids, secured 2 US Patents for an invention, completed 11 Ironmans (4 times at Kona), have met some amazing people and realized how much there still is to learn and do!

US Corporate Wellness (USCorporateWellness.com) is the premier national provider of personalized employee wellness programs and one of only 8 national firms to earn Full Accreditation as a Comprehensive Wellness Provider through URAC.

The Catalyst Coaching Institute (CatalystCoachingInstitute.com) offers the CWC (Certified Wellness Coach) certification and MCWC (Master Certified Wellness Coach) to coaches across the globe

Email: bcooper@uscorporatewellness.com

Twitter: @Catalyst2Thrive 

Website: www.USCorporateWellness.com  and at https://www.catalystcoachinginstitute.com/ 

Podcast: Catalyst Health & Wellness Coaching Podcast on iTunes here: https://itunes.apple.com/us/podcast/catalyst-health-wellness-coaching-podcast/id1434101390 

LinkedIn https://www.linkedin.com/in/optimalhumanperformance

 

Don't forget, if you wish to contact me

www.sleep4performance.com.au 

Twitter: @sleep4perform

iandunican@sleep4performance.com.au 

S4P Radio 2018 Year End Episode and Updates
S4P Radio, sleep science audio abstract review 8: Sleep disorders and problems in an elite super rugby union team

S4P Radio, sleep science audio abstract review 8: Sleep disorders and problems in an elite super rugby union team

November 22, 2018

Ian C. Dunican, Jennifer Walsh, Charles C. Higgins, Maddison J. Jones, Kathleen Maddison, John A. Caldwell, Hillman David & Peter R. Eastwood (2018) Prevalence of sleep disorders and sleep problems in an elite super rugby union team, Journal of Sports Sciences, DOI: 10.1080/02640414.2018.1537092

The aim of this study was to determine the prevalence of sleep disorders in an elite rugby union team using in-laboratory polysomnography (PSG) and sleep questionnaires. Twenty-five elite rugby union players underwent a night of PSG during the “off-season” of the Super Rugby competition to assess their sleep. Of interest were measurements that detected the presence of obstructive sleep apnea (OSA; apnea-hypopnea index ≥5 events/hr) and the presence of moderate-severe periodic leg movements during sleep (PLMs; ≥15 events/hr). Players completed sleep-related questionnaires to assess daytime sleepiness, perception of insomnia, risk of OSA, and the presence of restless legs syndrome (RLS) and underwent basic anthropometric assessments including body mass index and neck circumference. OSA was present in 24% (n=6) of players and PLMs ≥15 events/hr in 12% (n=3). Questionnaire responses showed that all players had insomnia defined subthreshold insomnia and excessive daytime sleepiness, two players were identified as being at risk for OSA and none were classified as having RLS. In conclusion, sleep disorders and excessive sleepiness are common in elite rugby union players. A process to identify and manage sleep disorders should be considered by teams to optimise their physical recovery, athletic performance and to safeguard their health.

https://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1537092?journalCode=rjsp20

Follow me 

Twitter @sleep4perform 

Email: iandunican@sleep4performance.com.au

www.sleep4performance.com.au 

S4P Radio, sleep science audio abstract review 7: Fatigue, Alcohol and Performance
S4P Radio, sleep science audio abstract review 6: Sleep in a live-in mining operation: the influence of start times and restricted non-work activities.

S4P Radio, sleep science audio abstract review 6: Sleep in a live-in mining operation: the influence of start times and restricted non-work activities.

November 7, 2018

In this episode we take a look at sleep in a fly in fly out mining operation.

Abstract: 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

Twitter @sleep4perform

www.sleep4performance.com.au 

 

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

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

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.

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

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.

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 

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

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

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

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

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

S4P Radio Season 2, Episode 7 with A/Prof Siobhan Banks; Shiftwork, diet and nutriton for performance

S4P Radio Season 2, Episode 7 with A/Prof Siobhan Banks; Shiftwork, diet and nutriton for performance

September 9, 2018

Associate Professor Siobhan Banks is Co-Director of the Behaviour-Brain-Body Research Centre at the University of South Australia.
Siobhan Banks received her Ph.D. from Flinders University of South Australia in 2004 and undertook a post-doctoral fellowship at the University Of Pennsylvania before joining the faculty in the School of Medicine as a Research Assistant Professor in 2006. In 2009 she returned to Australia with a Fellowship for Women in Science from the University of South Australia. Banks' current research sits at the nexus of biology (fatigue and circadian rhythms), behaviour (individual and team performance) and technology (human centre design). Her research focuses on the impact of sleep deprivation and shift work on psychological and physiological functioning and how countermeasures may be used to prevent the deleterious effects of disturbed sleep, in particular novel technologies, dietary interventions, napping and caffeine. She has expertise in the objective measurement of fatigue and with designing tools and protocols to investigate the biological and behavioural responses to sleep deprivation, irregular work hours and stress. Her research has been funded by a range of government and industry sources including NHMRC, NIH, The US Air Force Office of Scientific Research, NASA National Space and Biomedical Research Institute, Beyond Blue, SA Department of Health and Aging and DST-Group. She has received over $6M in research funding during her career, ranging from basic to applied research. This work has been cited over 4000 times (GoogleScholar). Banks is on the editorial board of the specialty journal SLEEP, has been awarded a South Australian Young Tall Poppy Science Award (2010) and the Sleep Research Society Young Investigator Award (2011) and she also serves on the Sleep Health Foundation Board of Directors.

Contact Siobhan
Email: Siobhan.Banks@unisa.edu.au
Twitter: @DrSiobhanBanks
LinkdedIn: https://www.linkedin.com/in/siobhan-banks-64419419/

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 6 with Dr Melissa Ree Sleep and Mindfulness

S4P Radio Season 2, Episode 6 with Dr Melissa Ree Sleep and Mindfulness

September 1, 2018

Dr Melissa J Ree, Clinical Psychologist, BSc (Hons) MPsych (Clinical) PhD

Melissa’s main specialty is in the psychological management of adults with Insomnia and sleep difficulties. Melissa also works with many patients who are struggling with anxiety problems, low mood, and low self-esteem.

“Generally, my approach to psychological treatment is 'here and now' focussed, although past issues will be discussed when appropriate. I use evidence-based treatments such as Cognitive Behaviour Therapy (CBT) and Acceptance and Commitment Therapy (ACT).”

Melissa completed a master’s degree in Clinical Psychology and a Ph.D. with distinction at University of Western Australia in 2001. After her Ph.D. Melissa worked at the University of Oxford as a Postdoctoral Research Fellow in the Department of Psychiatry. During this time, she worked on a treatment trial of Cognitive Therapy for Chronic Insomnia. Since returning to Perth Melissa has continued to be active in treatment, training, and research into psychological aspects of insomnia, anxiety, and depression and has published a number of papers on the subject and has written two treatment protocols for Insomnia. You can see her publications on Research Gate. Melissa works in both clinical and research roles at private psychiatric hospitals in Perth and has been in private practice since 2004.

In this episode we discuss;
• Introduction and background
• What is mindfulness? Is this just a waste of time? Is it a specific religion?
• What is the difference between mindfulness and meditation?
• Is this all related to stoic philosophy, Taoism and Buddhism?
• What are the benefits of meditation and mindfulness? During the day and for sleep?
• Do you recommend any western gurus to listen to?
• Are apps or downloads any good to help guide you? If so, which ones do you recommend?
• What is your favourite mindfulness/meditation book that you would recommend people read?
• What book are you currently reading?

Contact Melissa at
Sleep Matters https://www.sleepmattersperth.com

Jeffery & Ree Clinical Psychology https://www.jrpsych.com.au

Book links
• Johann Hari, Lost Connections https://thelostconnections.com
• Remains of the Day https://en.wikipedia.org/wiki/The_Remains_of_the_Day
• How to Live a Good Life: Soulful Stories, Surprising Science, and Practical Wisdom Hardcover https://www.amazon.com/How-Live-Good-Life-Surprising/dp/1401948413

You can contact me at
Dr Ian C Dunican
Email: iandunican@sleep4performance.com.au
www.sleep4performance.com.au
Twitter @sleep4perform
Podcast: https://sleep4performanceradio.podbean.com
ResearchGate: https://www.researchgate.net/profile/Ian_C_Dunican
LinkedIn: https://www.linkedin.com/in/ian-c-dunican-ph-d-mmineeng-mba-115b0a14/

 

S4P Radio Season 2, Episode 5 with Dr Corey Peacock Sleep with Elite MMA athletes (UFC, Bellator and more)

S4P Radio Season 2, Episode 5 with Dr Corey Peacock Sleep with Elite MMA athletes (UFC, Bellator and more)

August 17, 2018

In this episode I speak with Dr Corey Peacock PhD, CSCS, ACSM-CPT, CISSN.
Dr. Corey Peacock is currently serving as the Head Performance Coach and Sports Scientist at Peacock Performance Inc. In this role, he is responsible for providing strength & conditioning, physiological analysis, and injury prevention methodologies for some of the world’s ‘Elite’ Combat Athletes including Anthony ‘Rumble’ Johnson, Volkan Oezdemir, Michael Chandler Jr, and Chris Algieri to name a few. He fulfilled this same role previously with MMA’s The Blackzilians. Prior to MMA, Dr. Peacock spent his time as a Strength and Conditioning Coach at the collegiate level, where he focused his application on Football. As a former collegiate football player, Corey graduated from Kent State University with a Ph.D. in Exercise Physiology. He works closely with many professionals from the NFL, NHL, MMA and NCAAF and is regarded as one of the top Performance Coaches and Sports Scientists in South Florida. Along with coaching, Dr. Peacock also serves as an Associate Professor in the Department of Health and Human Performance at Nova Southeastern University. As a researcher, he has contributed multiple peer-reviewed publications integrating the fields of exercise physiology, athletic performance, and supplementation. Dr. Peacock serves an Associate Editor for the Journal of Strength and Conditioning Research. He is also a Performance Consultant for both The International Society of Sports Nutrition and The Advanced Coaching Academy.
In this episode we discuss:
• Current role and educational background?
• Athletes that you work with currently, MMA and other?
• Where did you grow up?
• What sport were you into as a kid?
• Why did you pursue a PhD?
• Do you get star struck working with such high-level athletes?
• How important is sleep in the athlete recovery process? And if so, do the fighters take it seriously?
• Do any of your athletes have sleep disorders and how do you help treat them?
• Do you use any technologies to measure sleep?
• Do you schedule training activities considering circadian biology?
• Do you try to phase advance fighters for the main card?
• What do you advocate for the week of a fight when they are weight cutting and have media obligations?
• What do you typically focus on in camp, strength, skill, aerobic or anaerobic conditioning?

Follow or contact Corey
Peacock Performance and Physiology https://peacockperformance.com
Instagram: drcpeacock
Twitter @DrCPeacock

Contact me at
Dr Ian Dunican
iandunican@sleep4performance.com.au
www.sleep4performance.com.au

S4P Radio, Season 2, Episode 4 with Lama Surya Das on Tibetan Dream Yoga

S4P Radio, Season 2, Episode 4 with Lama Surya Das on Tibetan Dream Yoga

August 2, 2018

S4P Radio, Season 2, Episode 4 with Lama Surya Das on Tibetan Dream Yoga

Lama Surya Das is one of the foremost Western Buddhist meditation teachers and scholars. The Dalai Lama affectionately calls him “the American Lama”.  He has spent over forty-five years studying Zen, Vipassana, Yoga, and Tibetan Buddhism with many of the great old masters of Asia, among them, some of the Dalai Lama’s own teachers. He is an authorized lama in the Tibetan Buddhist order, a leading spokesperson for Buddhism and contemporary spirituality, a translator, poet, meditation master, chant master, and spiritual activist.  Lama Surya Das is the author of the international bestselling Awakening trilogy: Awakening the Buddha Within, Awakening to the Sacred andAwakening the Buddhist Heart, as well as his latest book, Make Me One with Everything: Buddhist Meditations To Awaken From The Illusion Of Separation and nine others.

 In 1991 he established the Dzogchen Foundation and Dzogchen Retreats (www.dzogchen.org). In 1993,with the Dalai Lama, he founded the Western Buddhist Teachers Network and regularly organizes its International Buddhist Teachers’ Conferences. Today Lama Surya Das teaches and lectures around the world, conducting dozens of meditation retreats and workshops each year andis a regular contributor at The Huffington Postand Elephant Journal. His podcast “Awakening Now” can be found on the Be Here Now Network and his blog, Ask the Lamaat askthelama.com. Lama Surya’s lecture and retreat schedule can be viewed on his website surya.org. You can follow Lama on Facebook (Lama Surya Das), Twitter (@LamaSuryaDas), and Instagram (lamasuryadasusa). Lama Surya Das resides in Lexington, Massachusetts.

In this awesome episode of Sleep4Performanc Radio, Surya Das and I discuss Tibetan Dream Yoga and much more, including;

  • The basics of Buddhism
  • Did the Buddha talk about sleep?
  • How does meditation help you relax and reduce stress?
  • Why and how meditation helps you sleep?
  • Why does meditation make me less sleepy?
  • The benefits of meditation retreats.
  • Dream yoga, how it works?
  • The benefits of dream yoga in our waking life
  • How can people support the Dzogchen centre?

Contact me at iandunican@sleep4performance.com.au or on Twitter @sleep4perform 

S4P Radio Season 2, Episode 3 with Dr Shona Halson_Sleep and Recovery for Olympic Athletes

S4P Radio Season 2, Episode 3 with Dr Shona Halson_Sleep and Recovery for Olympic Athletes

August 1, 2018

In this episode I talk with Dr Shona Halson.Dr Shona Halson is the Senior Recovery Physiologist at the ‪Australian Institute of Sport and an Associate Editor of the International Journal of Sports Physiology and Performance. Her work involves providing athletes with advice and assistance to minimise fatigue and maximise recovery, she is responsible for conducting applied research to evaluate techniques to reduce fatigue and increase recovery. Shona has worked closely with the Australian Dolphins and their specific preparation for the Rio Olympics. Shona has a wealth of experience in the area of fatigue and recovery and she spent a number of years working as the Recovery Centre Director for the Australian Olympic Committee.

Follow Shona on Twitter @ShonaHalson

And S4P @sleep4perform and contact me at iandunican@sleep4performance.com.au 

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