sleep - recovery gold - oliver finlay

Sleep - Recovery GoldOliver Finlay Director of Performance Science, Medicine and Research MCSP, SRP, RegIFSPT, MSc (Sports Physio), MSc (Ex Physiol), BSc (Physiotherapy), NSCA CSCS, ACPSM (Gold), SMA,

Happy Birthday…Congratulations to Chris & all at Crossfit Nickel City

SleepCognitive function - memory

Mood

Digestion

Cell repair

Growth

Cardiac

Power Naps

Increases alertness by 54% for 3 hrs after waking

Limit to 20 - 30 minutes

Drink a caffeinated drink before your nap

Sleep Extension

Improves reaction times

Improves skill performance

Nightly Sleep Quota

8 - 10 hours per night

Sleep Debt

Less sleep accrues a sleep debt

Paying back sleep debt can take weeks

Daytime tiredness indicates a sleep debt

Pre-Sleep Preparation

Relax body & mind 30 minutes before sleep

Routine

Eliminate blue light

Avoid AlcoholInitial increase in slow wave sleep but suppression of REM

Subsequent increase in REM & shallower sleep

Interferes in relationship between sleep & HRV

Interferes with restorative function & shortens latency

Sleep Efficiency

Time in bed ÷ Time asleep

Aim for 85%

ReferencesDinges et al (1997) Cumulative Sleepiness, Mood Disturbance & Psychomotor Vigilance Performance Decrements During a Week of Sleep Restricted to 4-5 hours per Night

Mah et al (2007) The Effect of Extra Sleep on Mood & Athletic Performance Amongst Collegiate Athletes (Abstract)

Mah et al (2008) Extended Sleep & the Effects on Mood & Athletic Performance in Collegiate Swimmers (Abstract)

Mah et al (2009) Athletic Performance Improvements & Sleep Extension in Collegiate Tennis Players (Abstract)

http://www.oliverfinlay.com/assets/pdf/dinges%20et%20al%20(1997)%20cumulative%20sleepiness,%20mood%20disturbance%20&%20psychomotor%20vigilance%20performance%20decrements%20during%20a%20%20week%20of%20sleep%20restricted%20to%204-5%20hours%20per%20night.pdf

http://www.oliverfinlay.com/assets/pdf/mah%20et%20al%20(2007)%20the%20effect%20of%20extra%20sleep%20on%20mood%20&%20athletic%20performance%20amongst%20collegiate%20athletes%20(abstract).pdf

http://www.oliverfinlay.com/assets/pdf/mah%20et%20al%20(2008)%20extended%20sleep%20&%20the%20effects%20on%20mood%20&%20athletic%20performance%20in%20collegiate%20swimmers%20(abstract).pdf

http://www.oliverfinlay.com/assets/pdf/mah%20et%20al%20(2009)%20athletic%20performance%20improvements%20&%20sleep%20extension%20in%20collegiate%20tennis%20players%20(abstract).pdf

ReferencesMah et al (2010) Sleep Extension & Athletic Performance in Collegiate Football (Abstract)

Mah et al (2011) Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

Spiegel, Leproult, Cauter (1999) Impact of Sleep Debt on Metabolic & Endocrine Function

Van Dongen et al (2003) The Cumulative Cost of Additional Wakefulness - Dose-Response Effects on Neurobehavioural Functions & Sleep Physiology From Chronic Sleep Restriction & Total Sleep Deprivation

http://www.oliverfinlay.com/assets/pdf/mah%20et%20al%20(2010)%20sleep%20extension%20&%20athletic%20performance%20in%20collegiate%20football%20(abstract).pdf

http://www.oliverfinlay.com/assets/pdf/mah%20et%20al%20(2011)%20effects%20of%20sleep%20extension%20on%20athletic%20performance.pdf

http://www.oliverfinlay.com/assets/pdf/spiegel,%20leproult,%20cauter%20(1999)%20impact%20of%20sleep%20debt%20on%20metabolic%20&%20endocrine%20function.pdf

http://www.oliverfinlay.com/assets/pdf/van%20dongen%20et%20al%20(2003)%20the%20cumulative%20cost%20of%20additional%20wakefulness%20-%20dose-response%20effects%20on%20neurobehavioural%20functions%20&%20sleep%20physiology%20from%20chronic%20sleep%20restriction%20&%20total%20sleep%20deprivation.pdf

AcknowledgementDr Cheri Mah

Thank Youwww.OliverFinlay.com

http://www.OliverFinlay.com

sleep - recovery gold - oliver finlay

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