Category: Uncategorized

Insomnia and CBT-i

Everybody can relate to having had a bad night of sleep. It can be annoying and sometimes you might not feel great the next day, but after a while sleep returns to normal and you go on your merry way. For people with insomnia however it’s a different story, not only is sleep chronically poor, […]

Coaching Around Sleep 101

By Ciaran O’Regan – Sport Scientist and Coach. This is not going to be a massively Science heavy piece that looks to delve into the literature around sleep—Ian already provides tons of awesome content on that side (Note from Ian: Thanks Ciaran). Given my experience as a coach who has worked with hundreds of athletes […]

Using science to assess the shift and roster risk of a business

Written by: Gemma Maisey February 2019 Melius Consulting, Senior Consultant Sleep4Performance, Ambassador What roster should we use in a business to reduce fatigue risk? This is a question that is frequently asked by organisations across a range of sectors operating on a 24/7 shiftwork operation. Melius Consulting (The consulting arm of Sleep4Performance) ( was recently […]

Eat, Sleep, Exercise….Repeat

Sometimes on a Saturday afternoon between 14:00-17:00 my wife and I will often take a trip into town to amble about the shopping precinct to see what’s happening or purchase items that we may need. After a week of work and a tough Saturday morning of a 2-hr swim and 90 mins of Brazilian jiu-jitsu, […]

Caffeine and Sleep in Elite Rugby Players


Recently I had a paper accepted and published in the European Journal of Sports Science. The aim of this paper was to examine the relationship between regular game-related caffeine consumption on sleep after an evening Super Rugby game. Although the benefits of caffeine on physical performance are well documented, the impact on sleep from the use of caffeine […]

Are wrist-activity monitors good for measuring sleep?


Over the last few years there has been an increase in the use of novel consumer based wrist-activity monitors. Examples of these that most of you are familiar with are; Fitbit™, Jawbone™ and Misfit™ to name but a few. You may wear these devices to quantify your movement throughout the day in steps or kilometres or […]

What happens during sleep ?


So what happens when we close our eyes at night? A lot of people think the brain is inactive during sleep, but science tells a different story. The typical adult goes through 4-5 sleep cycles between the time at lights-out and the time at wake up. These cycles include alterations between the two main types […]

What is Sleep ?


The function of sleep in humans is multi-faceted. Sleep in humans is divided into two main types Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM). Many processes occur during sleep and throughout the different stages of sleep, such as “physical repair” with the release of growth hormone during stage 3 NREM sleep and “psychological […]

The role of sleep and recovery in combat athletes (Blog 3 of 3)


Pre-workouts drinks and caffeine? Caffeine is most widely used psychoactive drug used in athletic populations. It is predominately used by athletes in response to acute sleep loss following travel and for acute performance improvement to combat fatigue during training and competition. Caffeine recommendations for performance improvement range from 2-9mg per kg of body weight. When […]