In the world of combat sports, optimizing performance extends beyond physical training and nutrition—sleep plays a critical role. Maladaptive sleep behaviors, such as inconsistent sleep schedules and inadequate sleep duration, can significantly impair an athlete’s performance by reducing cognitive function, reaction time, and recovery ability. Understanding these impacts is crucial for athletes and coaches seeking to enhance performance through more effective sleep strategies.

One of the key challenges combat sports athletes face is managing the effects of shift work and irregular event timings, which often conflict with typical training schedules. What are some strategies to mitigate these challenges, such as adjusting sleep schedules in advance? And what are the implications of jet lag for athletes traveling to major competitions?

While technology offers valuable tools for tracking sleep, there are potential drawbacks, including reliance on inaccurate data or the psychological effects of constant monitoring. By educating athletes and coaches on best practices for sleep, they can make informed adjustments to training regimens, ultimately enhancing overall performance.

In this episode, sleep scientist Dr. Ian Dunican discusses his work related to understanding and improving sleep behaviors in combat sports athletes.

Timestamps:

• 01:43 Introduction to the Episode
• 04:38 Discussion on Recent Research Paper
• 09:52 Sleep Behaviors in Athletes
• 13:11 Questionnaire and Study Findings
• 20:38 Common Sleep Disorders in Athletes
• 33:23 Impact of Training Schedules on Sleep
• 34:25 Practical Tips for Better Sleep
• 41:17 Phases of Training and Their Importance
• 42:31 Understanding Chronotypes and Sleep Habits
• 45:19 Wearable Devices and Sleep Tracking
• 53:05 Practical Advice for Coaches and Athletes
• 59:03 Travel, Jet Lag, and Sleep for Athletes

Links:

• Enroll in the next cohort of our Applied Nutrition Literacy course
• Go to episode page (with links to studies in this episode)
• Dr. Dunican's course (20% off with code MELIUS20)
• Learn more about Sigma Nutrition
• Subscribe to Premium