Sleep, Health, and Fitness
The Stronger By Science Podcast
Can Caffeine Help Sleep Deprivation?
Caffeine has a pretty long half life. For a lot of folks, it's going to be five to eight hours. If you rely too heavily on caffeine, a lot of times you will pay a price afterward. And the downsides in some cases can outweigh the upside.
In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.
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TIME STAMPS
Intro/Announcements (0:00)
Issues that arise from insufficient sleep quality and/or quantity (1:58)
Impact on health (circadian biology; research in shift workers) (2:17)
- https://www.strongerbyscience.com/chrononutrition/
- https://pubmed.ncbi.nlm.nih.gov/31132107/
- https://pubmed.ncbi.nlm.nih.gov/32895261/
Impact on training quality (17:29)
- https://pubmed.ncbi.nlm.nih.gov/29944513/
- https://pubmed.ncbi.nlm.nih.gov/35708888/
- https://pubmed.ncbi.nlm.nih.gov/31288293/
Impact on appetite (21:16)
Impact on body composition (25:04)
- https://pubmed.ncbi.nlm.nih.gov/32141273/
- https://pubmed.ncbi.nlm.nih.gov/20921542/
- https://pubmed.ncbi.nlm.nih.gov/33400856/
- https://pubmed.ncbi.nlm.nih.gov/32078168/
Strategies to minimize the impact of insufficient sleep (31:03)
Caffeine (32:23)
Napping (40:14)
Caffeinated napping (41:54)
- https://www.strongerbyscience.com/research-spotlight-caffeine-naps/
- https://pubmed.ncbi.nlm.nih.gov/33571957/
Modifications to your training program (46:47)
Sleep hygiene (54:43)
Light/dark cycles, sleep/wake cycle consistency (1:03:07)
Other notable elements of good sleep hygiene (1:13:31)
Supplements for sleep (1:17:56)
Summary (1:26:18)
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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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