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Let's Chat, Sleep For Recovery

(Top Tips From Coach Dean)

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Welcome back to Chat Sh*t Get Fit Recovery. This week we are once again joined by the fantastic Coach Dean Hammond. He wrote an article on our website late last year all about sleep so it made sense to get him on this weeks episode. It's great us telling you all about the importance of sleep with big bits of data etc but what will really make the difference is real solid actionable steps. Coach Dean lays out his 4 step action plan for a better nights sleep.

 

We are all aware that sleep is important and that the more we get the better we tend to feel? Well, on a recent Instagram poll by Bill (Which is mainly physically active people) the results were somewhat concerning!  75% said they get 0-7 hours a sleep a night and 25% said they get 8+ hours. 88% said they are on their phone right before bed and 12% are not. Even we fall into the higher percentages so we are not "sleep saints" by any means. However, after listening to Deans action plan I think we will all make a conscious effort to improve sleep in both quality and duration!

 

On our Youtube Channel, we'll have an extended sleep special where you'll be able to see Dean deliver his action points. You'll also get to appreciate Deans excited passionate personality on screen! We've had Dean on twice before so if you haven't already here are both these episodes. Myths Roundup. Skinny Jab, Juice Plus & Boombod.

 

Want to support the Podcast? We have a discount code (PRIMAL10) for a fantastic coffee brand. Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off any order.

 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

 

If you need some help with your fitness journey in 2021 head to trainprimal.co/signup where we offer a variety of fitness packages to suit your goal. You'll also have access to our Facebook community where you can talk to all of us daily whether that's for more advice or just a chat. So, to enjoy a 7-day free trial head to trainprimal.co/signup

 

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Studies Mentioned

The Impact of Sleep Duration on Performance Among Competitive Athletes

A randomized controlled pilot trial of sleep health education on body composition changes

The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis

Sleep Interventions Designed to Improve Athletic Performance and Recovery

Effect of different nap opportunity durations

Association of Sleep Quality and Macronutrient Distribution

Sleep and the athlete: narrative review and 2021 expert consensus recommendations

The effect of daily walking exercise on sleep quality in healthy young adults

Testing the sleep hygiene recommendation against nighttime exercise

Probiotic supplementation elicits favourable changes in muscle soreness and sleep quality in rugby players