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78. Sleep Review for Athletes - Maladaptations & Recovery, FR #4

Some Essential Notes and Data from Fresh Science Research around Sleep Regarding to Elite Athletes + Notes for and from General Population

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Season 2, episode 78
50 min / Published

This one is to highlight 💤 the essential roles of Sleep towards serving Performance levels.

 I’ve studied for a month from 2 world-known experts on this field, and I lay out here some theoretical considerations about Sleep + I talk about the evidence out there in relation with Athletes and Sleep, coming from two super Fresh Reviews of Science Literature, from 2019 and 2021 (links below).

 The purpose for this is right upon stressing how Sleep is a main pillar for the maintenance of high levels of performance and learning (including motor-skill development), and our Health in general.

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TIMESTAMPS:

  • Initial Thoughts + Importance of Sleep > (01:18) ;
  • Overview + Important Notes to optimize Sleep > (03:36) ;
  • What is Sleep? Its Stages + Evolution > (09:00) ;
  • Curious Facts + Polyphasic Sleep > (14:44) ;
  • About Chronotypes > (17:15) ;
  • Motor Skill Development Evidence > (19:47) ;
  • A Rule of Thumb + Catching up on Sleep > (21:08) ;
  • General Results Found + Considerations (Good & Bad) (22:41) ;
  • Facts on Athletes + Poor Sleep (Habits!) > (26:24) ;
  • Twisted Look Downplaying Sleep > (29:33) ;
  • More Data on General Population (Impacts) > (32:58) ;
  • About the Physical and Cognitive Impacts Bad Sleep have > (35:46) ; 
  • Effects of Jet-lag > (40:35)
  • Good Habits for Sleep Hygiene > (42:54) ;
  • Overtraining Phenomena (Dangers) > (44:16) ; 
  • Limitations & Final Considerations > (46:55)

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REFERENCES:

- Book 'Why We Sleep'  

- Discover Chronotypes   &   Other Questionnaire  

- Study 1 & Study 2 

- Image 1 & Image 2

- EWS Curated Playlists  

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This episode is part of the FR series
'Fresh Research' Units from the Scientific Literature
EWS - Efficiently Work Sport
A podcast by Gonçalo Marques @EWS
Building Psychology for Optimization in Sports and Mental Health
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