We love talking about sleep and we loved this interview. Research has proven workers who nap are actually more productive than ones that don’t.There is a science, though, behind napping. One trick is to set your alarm 10 minutes longer than your intended nap — and if you wake up before your alarm, get up.

58:48 iTunes Stitcher YouTube. In fact, only five per cent of the population requires fewer than six hours’ sleep.Ideally, executives should wake up refreshed without an alarm clock. When people don’t get enough sleep, their metabolisms slow and hormones are released that spike hunger, triggering carbohydrate and sugar cravings. She helps to explain what sleep deprivation is and how it differs from sleep restriction. Dr. Amy Bender: Dr. Amy Bender – Sleep Requirements For Performance. After about 90 minutes of NREM sleep, you progress into your REM phase. Sleep scientist, Dr Amy Bender, is today’s guest interview. #SLEEP2018” Amy shares with us the importance of sleep on our health and recovery. If you have trouble falling asleep on the plane, consider a taking short-acting hypnotic or melatonin supplement.Finally, once you’re on the ground, shut off your laptop, phone, television, and tablet an hour before going to bed, and pick up a pair of blue-light-blocking glasses. About Dr. Amy Bender. If you’re heading east, go to bed earlier and seek light in the morning. Once you board the plane, adjust your watch to the destination time. I know most people have seen this issue on newsstands[...] You then move into the second stage, which accounts for roughly half of your total sleep time. Personally, she has done an Ironman, played basketball and is the mom to 2 little ones.– performance – Examples where improving sleep improves performance= technique for mom’s -> Cognitive shuffling – think of a word (ie. Although there is a great deal of individual variability (women, for instance, typically require 20-30 minutes more sleep… And if you snore, cannot fall asleep within 30 minutes, or get more sleep but still feel exhausted, seek help from a sleep professional. Today’s guest is Dr. Amy Bender, sleep scientist from Calgary Counseling Center. Business executives have a lot in common with elite athletes when it comes to mental exertion and the sleep needed to perform at a high level. Managing your sleep starts with pre-trip planning. Although there is a great deal of individual variability (women, for instance, typically require 20-30 minutes more sleep than men), the recommended amount of sleep for a healthy adult is between 7-9 hours per day.

Amy works with Team Canada athletes, including curling, speed skating, rowing and swimming to optimize sleep and travel. Amy's "Morning Cinnamon Drip" - Drip coffee with almond milk, cinnamon and honey. Change Your Life. We know that the blue light emitted by electronic devices can be detrimental to sleep quality. It helps your mind to think in that time zone and starts to adjust your internal body clock.While you’re in the air, beat jet lag by getting as much sleep as possible before landing. Episode 293. How much sleep do executives need to function at optimal performance?

She is a member of the Center for SLeep in Calgary, Alberta, Canada where she works with many Canadian Olympic athletes on optimizing sleep. If you find yourself regularly hitting the snooze button or relying on caffeine to get you through the day, you’re likely not receiving enough shut-eye. Dr. Bender is a Mitacs Postdoctoral Research Fellow at the University of Calgary Faculty of Kinesiology and works jointly at the Centre for Sleep & Human Performance as a Sleep Scientist. Apart of weight gain, sleep deprivation weakens your immune system and puts you more at-risk for mood disorders, diabetes, high blood pressure, and heart disease. Sorry, your blog cannot share posts by email.