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Dr. Amy M. Bender, PhD
Mom x 3 | IM | Basketball HOF | Adjunct Asst Kines Prof at | Scientist on a mission to promote for wellbeing + better performance
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Dr. Amy M. Bender, PhD 18h
If you are looking to explore Canada's nature, Jasper and the Columbia Icefields are the place to be. So much beauty, wildlife, and hardly a person in sight if you explore beyond the roads (unlike Banff where there…
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Dr. Amy M. Bender, PhD 22h
Replying to @pjeffs
Us oldtimers need a little help with hip new-age online dictionaries 👵
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Dr. Amy M. Bender, PhD 23h
Ridiculous? Let's call it what it is, "pure awesomeness", "game changer", and "progressive" all come to mind.
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Dr. Amy M. Bender, PhD 23h
Replying to @sleepsports
Actually no, this is a solid review with 9 studies utilizing PSG and 5 studies using actigraphy, the gold standards of sleep measurement.
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Dr. Amy M. Bender, PhD Jul 22
A warm bath or shower 1-2h before bedtime for at least 10 min reduces time to fall asleep.
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Dr. Amy M. Bender, PhD Jul 16
Replying to @ErichsenDaniel
Congratulations 🎉, looks great
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Dr. Amy M. Bender, PhD Jul 16
Great points & more research into consequences needed. But IMO the way of the future is to find ways to improve sleep quality at the benefit of less sleep rather than figure out how people can prioritize sub-optimal sleep. Behavior change is tricky.
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Dr. Amy M. Bender, PhD Jul 16
More deep sleep = more growth hormone, better memory, etc. Who wouldn't want that? It's the fountain of youth 😉. And what young person is getting plenty of sleep? 1/3 are definitely not
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Dr. Amy M. Bender, PhD Jul 15
Replying to @herf
And btw my response to you was based on my alarm clock post, sorry got a little excited. I think acoustic stimulation comes at a cost to N2 not REM bc done in sync with deep sleep.
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Dr. Amy M. Bender, PhD Jul 15
Replying to @herf
Will have to check this out, thanks
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Dr. Amy M. Bender, PhD Jul 15
Replying to @herf
I would say yes based on alarm bringing you to wake then NREM 1 then NREM 2 then REM. Vs just REM for example. What's your reasoning for SE? In some situations less SE but more sleep not as good as less sleep but continuous.
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Dr. Amy M. Bender, PhD Jul 15
Not so easy for some. In many cases night owls can't get to sleep early enough due to delayed melatonin release and rely on an alarm to wake them up. Sure they're not getting enough but more complicated than telling them to go to bed earlier.
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Dr. Amy M. Bender, PhD Jul 15
Replying to @LisaLynamCanada
Spot on, to wake up naturally is the best option!
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Dr. Amy M. Bender, PhD Jul 15
Solid advice, avoid the snooze on your morning alarm so that you don't keep interrupting your sleep cycle. Instead opt to set your alarm for the latest possible time.
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Dr. Amy M. Bender, PhD Jul 15
I think it's a good thing if we can improve sleep quality at the expense of a little less sleep. This could help individuals working in 24h environments etc. But we do need long-term evidence to support acoustic stimulation on reducing sleep need & the impact on health etc.
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Dr. Amy M. Bender, PhD retweeted
Brad Stulberg Jul 8
Just a reminder that if you are worried about any kind of performance "hack" and are not sleeping at least 7.5 hours a night you should probably stop worrying and go to sleep.
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Dr. Amy M. Bender, PhD Jul 10
Starting all-star pitcher consistently gets 10h of sleep per night. He also: ✅ uses blackout blinds ✅ puts cell phone on silent before bedtime ✅uses himself as an alarm clock to gauge how much 😴 he needs to recover
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Dr. Amy M. Bender, PhD Jul 9
Replying to @Sleep4Sport
6/6 Take home message: Avoid regular melatonin use as we're not sure of the consequences esp in youth. Instead use for jet lag management travelling E for 5+ time zones. 0.5mg can be effective @ the destination bedtime for shifting circadian rhythms but 5mg @ may help better.
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Dr. Amy M. Bender, PhD Jul 9
Replying to @Sleep4Sport
5/6 There are effective uses of melatonin including for tŕavel >5 time zones heading east. 0.5mg effective but 5mg helps you fall asleep quicker. Cochrane review here:
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Dr. Amy M. Bender, PhD Jul 9
Replying to @Sleep4Sport
4/6 So why are you taking it? Typically we see regular melatonin use as a red flag bc being used to aid in poor sleep / insomnia. There are better ways to treat poor sleep and sleep disorders than with a pill. Cognitive behavioral therapy is the gold standard TX for insomnia.
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