Jesse Cook, a clinical psychologist and researcher with a focus on sleep and athletic performance, dives into the fascinating interplay between sleep and running. He discusses his research on how circadian rhythms can affect marathon completion times. Jesse shares strategies for aligning sleep schedules with race times, especially when traveling across time zones. He offers tips on improving sleep quality and highlights the psychological impact of sleep tracking devices. The conversation blends personal anecdotes with practical advice for optimizing performance.
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insights INSIGHT
Circadian Rhythms and Chronotypes
Circadian rhythms are biological clocks regulating our physiology, influencing sleep and wake times.
These rhythms vary, with some naturally preferring mornings (early chronotypes) and others evenings (late chronotypes).
insights INSIGHT
Sleep Inertia
Sleep inertia, a period of grogginess after waking, affects everyone but varies in duration.
It typically lasts 15-30 minutes, but longer durations can indicate underlying sleep disorders.
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Marathon Study Findings
A study on marathon runners showed a correlation between circadian preference, sleep inertia, and completion time.
Evening types tended to have slower marathon times, while sleep inertia's impact was less clear.
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Episode Title: Managing Sleep and Time Zones for Better Performance with Jesse Cook
Guest Bio: Jesse Cook is a clinical psychologist and researcher specializing in sleep and circadian health. With a background in clinical psychology from the University of Wisconsin, Jesse has been studying the intricate relationships between sleep, circadian rhythms, and athletic performance for over a decade. His work spans a range of topics, including idiopathic hypersomnia, wearable sleep tracking technologies, and optimizing well-being and performance in athletes. Heβs also an avid runner who combines his personal and professional passions.
Episode Overview: In this episode, we dive into the fascinating world of sleep science and running with Jesse Cook. Jesse discusses his recent research paper, "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time," and unpacks how sleep and biological rhythms impact performance. Topics include:
What circadian rhythms and sleep inertia mean for recreational runners.
Strategies to align your sleep schedule with marathon start times, particularly when traveling across time zones.
Tips for improving sleep quality and reducing sleep inertia.
Practical advice for banking sleep before race day and using light and movement to enhance wakefulness.
What Youβll Learn:
How your natural chronotype (morning vs. evening preference) could influence your marathon performance.
Ways to adapt your training schedule to match race conditions and time zones.
Effective methods to combat sleep inertia, including the role of caffeine, light exposure, and cold water therapy.
How to maintain a healthy relationship with sleep and avoid common pitfalls like pre-sleep stress or overreliance on tracking devices.
Research Paper Highlight:
Title: "Influence of Circadian Preference, Sleep Inertia, and Their Interaction on Marathon Completion Time."
Key Findings: Runners with a morning preference tended to have faster marathon times, while those with evening preferences faced challenges aligning their biological rhythms with typical race start times. Sleep inertia also played a role in performance but was less impactful than circadian preference.
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