EP. 059

Dr. Amy Bender PhD & Sleep Researcher


Dr. Bender is Senior Research Scientist at Calgary Counselling Centre and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her Phd and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. She has developed sleep optimization strategies for numerous Canadian Olympic and Professional teams and is now using her expertise to understand how sleep interventions can improve mental health outcomes.  

Show Notes:

Websites and Social Media Links:

Twitter –   @Sleep4Sport

Instagram – sleep4sport

Books Mentioned:

Why We Sleep

Mastering Leptin

Amy’s Book Recommendation(s):

Dust Bowl Girls

Sink Into Sleep

Articles & Research Mentioned:

The absolute bioavailability of caffeine in man.

Coffee and caffeine consumption and depression: A meta-analysis of observational studies.

Effects of caffeine on the human circadian clock in vivo and in vitro.

High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women.

Podcast’s Mentioned:

All Things Strength & Wellness: Episode 208: Dr. Ian Dunican – Sleep and Performance – Part 1

All Things Strength & Wellness: Episode 209: Dr. Ian Dunican – Sleep and Performance – Part 2 – sleep cycles, caffeine, and sleep disorders

All Things Strength & Wellness: Episode 152: Nick Littlehales – All Things Sleep and Performance

Sigma Nutrition #209: Amy Bender, PhD – Sleep Better: Practical Evidence-Based Recommendations

All Things Strength & Wellness: Episode 210: Greg Potter – Circadian Rhythm masterclass

People and Resources mentioned:

Washington State University

Calgary Counseling Centre

Cognitive Behavioural Therapy

Washington State University Sleep and Performance Research Center

Hans Van Dongen

Gregory Belenky

Ian Dunican

Danny Lennon

Nick Littlehales

Greg Potter

Satchin Panda

Mattew Walker

Dr. Jack Kruse

Thomas Edison



0:00 – 6:42 – Robbie intro’s the show and asks Amy to introduce herself and speak about her current research into sleep and mental health

6:43 – 9:58 – Robbie asks Amy for her thoughts on caffeine’s impact on sleep

9:59 – 12:05 – Robbie asks Amy how caffeine may help with depression?

12:06 – 15:09 – Robbie asks Amy who have been the biggest influences on her both personally and professionally?

15:10 – 20:24 – Robbie asks Amy to talk about sleep cycles

20:25 – 23:58 – Robbie asks Amy about peripheral circadian regulators

23:59 – 33:56 – Robbie asks Amy about the importance of meal and exercise timing to optimize health

33:57 – 36:22 – Robbie asks Amy about the effects of meal composition on the quality of sleep?

36:23 – 42:14 – Robbie asks Amy about the design of all buildings going forward into the future to optimize circadian rhythms and health

42:15 – 44:39 – Robbie asks Amy for her insights into chronotypes

44:40 – 47:08 – Robbie asks Amy for her thoughts on flexible work schedules and later school start times and chronotypes

47:09 – 54:39 – Robbie asks Amy how much sleep individuals should get and what strategies can help optimize sleep quality?

54:40 – 56:26 – Robbie asks Amy for her thoughts on napping

56:27 – 59:12 – Robbie asks Amy has she every used napping strategically as a performance enhancer?

59:13 – 1:00:50 – Robbie asks Amy for her top and current book recommendations

1:00:51 – 1:01:33 – Robbie wraps up the show!