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• 2:15 the consensus around the importance of sleep in endurance performance
• 4:45 Amy’s new gig for Cerebra Health
• 10:15 consumer sleep measurement devices
• 16:00 the value of sleep awareness
• 18:00 effects of hormonal fluctuations during the menstrual cycle on sleep
• 21:15 ideal sleep windows
  • Substantial interindividual variance
  • Best to align sleep window with biology when possible
  • Light is a useful trigger to make adjustments to the rhythm
  • Interestingly, winter sleep is typically worse than summer sleep
  • Consistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time
• 31:30 the role of genetics in sleep
  • There is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within families
  • Short sleep also genetically tied, but only 1 in 4M people carry this mutation
• 35:30 what is it about sleep that assists with physical recovery
• 38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:
  • Make a to-do list before your nap
  • Wear dark sunglasses 30’ before your nap
  • Breathing techniques
  • Napping adds to the weekly sleep total - so go nap!

Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram.