Mar 14, 2018
Alex Fergus -Sleep Dive Part 2
To a lot of people, Alex Fergus is a health and fitness coach
but before all that, he was first a typical rugby fan and a rowing
competitor from New Zealand. His fitness enthusiasm eventually made
him compete in the world of bodybuilding which gave him his fair
share of awards and recognition.
Today, Alex will talk about one of FitFluential Radio’s favorite
topics: Sleep. He’ll give us the low down on the science behind
sleep, how we can optimize our sleeping habits, and his tips on how
to reset your circadian rhythm.
"Too many people get caught up with short-term gains even if it
comes at the expense of long term benefits and performance.” Alex
In this episode, you’ll learn:
- When it comes to weight training, people often sacrifice rest
and recovery for short term benefits. Overtraining may lead to
quick muscle gains and weight loss but the body will suffer in the
- One of the dangers of overtraining is adrenal fatigue which can
impair your body’s ability to produce testosterone for long
- Sleep is important for just about all the body's processes
- Melatonin is an important hormone not just for sleep but for
overall health and wellness. Low melatonin correlates to chronic
diseases which is caused by chronic sleep deprivation.
- Even acute sleep deprivation can have destructive effects on
- People ruin their circadian rhythm by using their phones right
before they sleep.
- Technology use or even streetlights can misalign your circadian
- Even sleep aids aren't enough due to hormonal changes that
occurred in your body brought upon by circadian misalignment.
- Being exposed to so much light increases cortisol in the body
which in turn "alerts" the body to stay awake despite the sleeping
- One way to reset your circadian rhythm is by going to a nearby
park for the weekend, leaving your gadgets in the car, avoid
artificial light, use campfire, and sleep when you’re tired.
- Light is important as soon as you wake up or within the first
few minutes of waking up.
- Expose your body and eyes to AM sunlight. This signals the body
to suppress melatonin and produce cortisol, getting you ready for
the day right before you’ve even had breakfast.
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