Trainfuly Golf Performance Podcast

Trainfuly // Golf Fitness - Episode #12 - Dr. Ian Dunican - Optimizing Sleep and Performance

Episode Summary

Dr. Ian Dunican is recognized globally as a leader in sleep and its role in optimizing human performance. He works with elite and professional athletes across the world and from a wide range of sports, including Major League Baseball, Formula-1 Racing, Super Rugby and MMA. Dr. Dunican joins our podcast to discuss what happens when we sleep and how we can optimize our sleep to enhance our performance.

Episode Notes

Sleep Hygiene Principles - 10 Rules to Help You Sleep

1. Routine - get up and go to bed at the same time every day
2. Exercise daily and consume minimal caffeine, stop caffeine at noon
3. Deal with stress during the day/early evening
4. Don’t go to bed hungry/thirsty
5. No caffeine, nicotine, alcohol or heavy exercise 3-4 hours before bed
6. No screen time at least 1 hours before bed and no light-emitting screens in the bedroom
7. Bedroom comfortable and inviting (temperature, quiet, dark)
8. Avoid daytime naps >20 mins
9. Avoid work within 90 mins of bed
10. If awake after 20 mins, do something relaxing out of bed until sleepy