Healthy Sleep Habits: The Key to a Productive and Fulfilling Life

100:00:00,000 --> 00:00:00,739Dr William T Choctaw: Good morning.200:00:01,309 --> 00:00:01,850I'm Dr.300:00:01,850 --> 00:00:02,389William T.400:00:02,420 --> 00:00:06,919Choctaw, and I am delightedto have you with us today.500:00:07,960 --> 00:00:13,540Each month, we strive to provide you,our listeners, with mental, physical, and600:00:13,540 --> 00:00:18,849spiritual strength by giving actionableadvice, tips, guidance, and information700:00:18,849 --> 00:00:24,040to help you achieve your own personal,professional, and spiritual goals.800:00:24,470 --> 00:00:28,810We consider the health of themind, body, and spirit paramount.900:00:29,150 --> 00:00:33,719It's a single unit that providesa cumulative strength greater1000:00:33,719 --> 00:00:38,520than its individual parts tostrengthen you, the whole person.1100:00:39,239 --> 00:00:42,300Today, we're going to talk about napping.1200:00:42,830 --> 00:00:45,199That's right, we're goingto talk about napping.1300:00:45,690 --> 00:00:50,760One of those things that you've done quitea bit, but probably completely ignored1400:00:51,000 --> 00:00:53,540what some of the benefits may have been.1500:00:54,520 --> 00:00:59,430So, sit back and spend the nextfew minutes with us as we go1600:00:59,430 --> 00:01:01,339over this very important topic.1700:01:03,270 --> 00:01:05,939As always, we like tostart with our beliefs.1800:01:05,979 --> 00:01:09,129I believe that life is aboutbeing of service to others.1900:01:09,509 --> 00:01:11,979We're put on this earthto help other people.2000:01:12,610 --> 00:01:14,799Two, I believe knowledge is power.2100:01:15,255 --> 00:01:20,275The reason why we put time andeffort and energy into these podcasts2200:01:20,275 --> 00:01:24,734is that we want to empower you togo out and make a better world.2300:01:25,315 --> 00:01:31,145I believe the leaders can change the worldthat indeed, the more empowered we are,2400:01:31,184 --> 00:01:34,245each of us, the better world we can make.2500:01:35,945 --> 00:01:38,315So sit back and enjoy.2600:01:39,465 --> 00:01:43,215As always, we like to put out an outline,and the purpose of the outline is to let2700:01:43,215 --> 00:01:45,345you know what we're gonna talk about.2800:01:45,705 --> 00:01:49,155And as importantly, to let you knowwhen we're just about done we're gonna2900:01:49,155 --> 00:01:53,765talk about the science of sleepingsomething we do every night, but we may3000:01:53,765 --> 00:01:58,415give very little thought to how it worksand how it helps us, how it helps us.3100:01:58,775 --> 00:02:03,335We're gonna talk about the sleep cycleand define that for you, and then we'll.3200:02:04,045 --> 00:02:06,225Progress to the role of napping.3300:02:06,765 --> 00:02:09,375Specifically, we're goingto talk about power napping.3400:02:09,375 --> 00:02:12,394Yes, there is somethingcalled power napping.3500:02:12,684 --> 00:02:16,745And we're going to talk abouthow we individually can use the3600:02:16,745 --> 00:02:23,244ability to intentionally nap duringdifferent times of day or during3700:02:23,244 --> 00:02:29,865different days of the week to helpus be more effective and to thrive.3800:02:31,915 --> 00:02:36,805As you know, and as we frequentlysaid, these Masterclass, these podcasts3900:02:36,805 --> 00:02:38,975are part of our Masterclass series.4000:02:39,335 --> 00:02:44,525We believe that it is important, again,that you learn information, particularly4100:02:44,535 --> 00:02:46,874healthcare types of information.4200:02:47,154 --> 00:02:51,174Because we believe that you are incharge of your body, and the more you4300:02:51,204 --> 00:02:56,910understand about your mind, a body andspirit, the more effective you can be4400:02:57,359 --> 00:03:03,210as a steward of your body, mind andspirit and be productive to help others.4500:03:04,660 --> 00:03:09,210Now, these podcasts are basedon my 76 years of life and over4600:03:09,210 --> 00:03:11,58050 years of medical practice.4700:03:11,829 --> 00:03:14,640For over 50 years, I was apracticing general surgeon,4800:03:14,640 --> 00:03:16,380general trauma surgeon, actually.4900:03:16,845 --> 00:03:21,425And there are a lot of things thatI thought I knew when I started5000:03:21,425 --> 00:03:25,395practice but it's been amazing tome, the things that I've learned from5100:03:25,395 --> 00:03:33,195my patients, from my patients aboutlife, about health and about Growing5200:03:33,195 --> 00:03:34,755stronger and being more effective.5300:03:34,765 --> 00:03:39,174So much of what I'm going to sharewith you is information that I have5400:03:39,174 --> 00:03:41,825learned over my years of experience.5500:03:42,104 --> 00:03:47,594In addition to that one of the sources fora lot of the data, particularly the data5600:03:47,594 --> 00:03:50,120from today will be from the Mayo Clinic.5700:03:50,120 --> 00:03:55,129And so I would encourage you to go to yourbrowser and look up sleep disorders or5800:03:55,129 --> 00:03:57,909sleeping or napping and all those things.5900:03:58,189 --> 00:04:01,750And you can get much more detailedinformation, but what you will get6000:04:01,760 --> 00:04:07,830from me will be my opinion about howall these things impact your life.6100:04:08,230 --> 00:04:10,580And based on my experience,6200:04:14,070 --> 00:04:15,400as you know, the body.6300:04:15,640 --> 00:04:18,270And the mind and thespirit are all connected.6400:04:18,610 --> 00:04:23,070And indeed, if there's anything thatI have learned in the last 50 odd6500:04:23,080 --> 00:04:30,640years or so, is that if you want totreat patients health wise, you have6600:04:30,640 --> 00:04:35,560to address those three different areasthe mind, the body, and the spirit.6700:04:35,800 --> 00:04:40,780And so much of what we discusswill involve those different areas.6800:04:44,670 --> 00:04:47,930We're going to talk aboutthe science of sleeping.6900:04:48,780 --> 00:04:49,670Think about that.7000:04:50,480 --> 00:04:52,930The science of sleeping.7100:04:53,780 --> 00:04:59,730Yes, there is a science of sleeping andwe're going to delve into that so that7200:04:59,730 --> 00:05:06,020we can understand a little more abouthow sleeping works and how we can use7300:05:06,280 --> 00:05:11,520different areas of sleeping to allowus to be more productive individually.7400:05:13,380 --> 00:05:16,975Now, as you know, sleep isan essential It's essential7500:05:17,015 --> 00:05:19,235for our overall daily health.7600:05:19,875 --> 00:05:22,605Ironically, certainly growingup, we used to think, well, you7700:05:22,605 --> 00:05:24,185know, sleep is not that important.7800:05:24,505 --> 00:05:30,335I can just get a few hours of sleep andbe just as effective as if I had gotten7900:05:30,335 --> 00:05:32,555my regular number of hours of sleep.8000:05:32,565 --> 00:05:33,765But that's not really true.8100:05:34,045 --> 00:05:37,215Even though many of us feltthat way, I certainly felt8200:05:37,215 --> 00:05:38,935that way as a surgical intern.8300:05:39,215 --> 00:05:44,645And partly because, like many ofyou our job was not designed so8400:05:44,645 --> 00:05:48,875that we could get seven or eighthours of sleep every single night.8500:05:49,145 --> 00:05:52,415And that's why we're going to addressthis and tell you what alternative8600:05:52,425 --> 00:05:57,735things you can do that would allow youto be just as effective, if not more8700:05:57,735 --> 00:06:00,465so, in terms of what you have to do.8800:06:02,855 --> 00:06:06,675One of the things that we have learnedin the science of sleeping over the8900:06:06,675 --> 00:06:11,495years, we used to think, we physiciansused to think, that when we all went to9000:06:11,495 --> 00:06:13,605sleep that the brain sort of shut down.9100:06:14,140 --> 00:06:18,020That as we were resting thatthe brain itself took a rest.9200:06:18,490 --> 00:06:23,300And what a number of studies have shown isthat the reality is, is that's not true.9300:06:23,840 --> 00:06:26,930And that indeed the brain is thevery opposite when we're asleep.9400:06:26,930 --> 00:06:30,840That when we shut down, thebrain many times becomes very,9500:06:30,840 --> 00:06:33,020very active in multiple areas.9600:06:33,370 --> 00:06:40,430And so what, what we learned is that thebrain during sleep does two very important9700:06:40,440 --> 00:06:42,800things in two in, in different areas.9800:06:43,060 --> 00:06:45,980One, it processes our day's events.9900:06:46,420 --> 00:06:49,620Now, I don't particularlyunderstand why it does that.10000:06:49,630 --> 00:06:52,530And I think I would argue that mostof us don't really understand that,10100:06:52,530 --> 00:06:57,480but we know that that activity doesoccur, that for some reason, part of.10200:06:57,785 --> 00:07:02,735The longevity and the activityand the process by which the, the10300:07:02,735 --> 00:07:06,575body and mind and spirit have tooperate is that there needs to be10400:07:06,825 --> 00:07:09,235some processing of daily events.10500:07:09,735 --> 00:07:13,205The second area that the brain doeswhile we're asleep, and remember when10600:07:13,215 --> 00:07:15,205we're asleep, we are not conscious.10700:07:15,785 --> 00:07:16,125Right?10800:07:16,335 --> 00:07:18,975We are not consciously doing things.10900:07:18,985 --> 00:07:23,365The body just operates on automaticpilot and that's sort of what sleep is,11000:07:23,365 --> 00:07:25,135and we'll get into that a bit later.11100:07:25,625 --> 00:07:29,145But the second area isrestoration of energy.11200:07:29,685 --> 00:07:33,555And this is one of the reasonswhy that if you get a good sleep11300:07:33,905 --> 00:07:35,455you feel better when you get up.11400:07:35,485 --> 00:07:36,895You feel energized.11500:07:37,135 --> 00:07:39,465You feel you're ready to take on the day.11600:07:39,465 --> 00:07:41,005Well, that is not accidental.11700:07:42,150 --> 00:07:45,690And so your body wasdesigned to do it that way.11800:07:46,270 --> 00:07:48,520It was designed to do it that way.11900:07:48,800 --> 00:07:52,590And as I said, the excitingpart of that is during sleep,12000:07:52,600 --> 00:07:54,470we're completely unconscious.12100:07:54,720 --> 00:07:58,880We are not in control consciouslyabout what's going on.12200:07:58,880 --> 00:07:59,790But yet.12300:08:00,140 --> 00:08:04,510Your body has been programmed totake care of things and to maintain12400:08:04,510 --> 00:08:11,010a certain level of efficiency that weare, are not directly responsible for.12500:08:12,740 --> 00:08:15,850So, let's talk about the sleep cycle.12600:08:16,450 --> 00:08:17,700The sleep cycle.12700:08:17,700 --> 00:08:22,150There are a number of physicians who,devote their lives to studying sleep and12800:08:22,150 --> 00:08:28,550sleep ramifications and, and sleep issuesand how that relates to healthcare and12900:08:28,550 --> 00:08:33,610how they can improve the quality of healththat we all get by understanding sleep.13000:08:33,920 --> 00:08:40,390Well, there are basically fourdifferent areas of sleep or different13100:08:40,400 --> 00:08:42,280cycles of sleep, if you will.13200:08:43,490 --> 00:08:47,160There's called N1, which isa very, very light sleep.13300:08:47,170 --> 00:08:48,450This is the very beginning.13400:08:48,450 --> 00:08:51,285This is when we Cuddleup, let's say at night.13500:08:51,595 --> 00:08:56,515We turn out the lights and we, weturn on our side, or we turn on13600:08:56,515 --> 00:08:58,375our stomach or maybe on our back.13700:08:58,645 --> 00:09:00,535And, and we get ready to sleep.13800:09:01,345 --> 00:09:05,345The second is in two,which is also light sleep.13900:09:05,495 --> 00:09:09,785And when I say light sleep, what I meanis that we can, we're easily awakened.14000:09:10,235 --> 00:09:11,365We're easily awakened.14100:09:11,365 --> 00:09:15,135The slightest noise, theslightest movement, etc, etc.14200:09:15,145 --> 00:09:16,335We're easily awaking.14300:09:16,845 --> 00:09:18,455And then we get to N3.14400:09:19,775 --> 00:09:25,365Now N3 is a little deeper sleepthan, than light sleep, but14500:09:25,365 --> 00:09:26,815it's not the deepest sleep.14600:09:27,190 --> 00:09:28,450So we get to N3.14700:09:28,460 --> 00:09:31,420Now, when we get to N3,we may do some dreaming.14800:09:31,820 --> 00:09:34,910Not a lot, maybe, but wedo, we may do some dreaming.14900:09:35,170 --> 00:09:38,870And then the most talked about andprobably one of the areas of sleep that's15000:09:38,870 --> 00:09:42,630been studied the most has been REM sleep.15100:09:43,035 --> 00:09:44,115R E M.15200:09:44,515 --> 00:09:46,665Rapid Eye Movement Sleep.15300:09:47,255 --> 00:09:47,705Okay.15400:09:47,915 --> 00:09:50,865This is where, this isour deepest form of sleep.15500:09:51,305 --> 00:09:53,365This is where we do our dreaming.15600:09:53,785 --> 00:09:58,605And, and as the, the nameimplies, our eyes move rapidly.15700:09:58,805 --> 00:10:01,635They've discovered this in thesleep labs and when they do15800:10:01,645 --> 00:10:03,585different studies on individuals.15900:10:03,900 --> 00:10:09,320But it is believed that if you get yourREM sleep, that you're in good shape.16000:10:10,120 --> 00:10:14,070To say it another way, if you go tosleep, but you're only in light sleep16100:10:14,070 --> 00:10:18,870and you're constantly waking up and youdon't dream at all then you probably16200:10:18,870 --> 00:10:21,320will not wake up completely rested.16300:10:21,970 --> 00:10:26,890So needless to say, a lot of time andeffort has been spent on understanding16400:10:27,270 --> 00:10:30,190exactly what's involved with REM sleep.16500:10:30,790 --> 00:10:32,880Rapid high movement sleep.16600:10:33,310 --> 00:10:33,800Okay.16700:10:37,320 --> 00:10:41,430Another thing about sleep or the sleepcycle is that sleep is regulated by16800:10:41,430 --> 00:10:47,320an internal body clock that the bodyoperates with a certain clock to make16900:10:47,320 --> 00:10:52,210sure again that we're maximal, we havemaximal efficiency and we're maximally17000:10:52,210 --> 00:10:53,860effective and what we want to do.17100:10:54,135 --> 00:10:56,325both mental, physically and spiritually.17200:10:56,325 --> 00:11:02,195And this body clock, if you will,is called the circadian rhythm.17300:11:02,195 --> 00:11:03,405Now you may have heard of that.17400:11:03,405 --> 00:11:06,495I would encourage you again to putthat in your browser and look it up17500:11:07,285 --> 00:11:09,365in terms of what is circadian rhythm.17600:11:09,365 --> 00:11:16,905But in effect, it is an internal bodyclock that allocates different parts of17700:11:16,905 --> 00:11:22,775our body, mind and spirit to allow us tobe Have a certain level of functionality17800:11:23,115 --> 00:11:24,945doing different hours of the day.17900:11:25,675 --> 00:11:29,285And if you want to know what thatfeels like or what's really involved18000:11:29,285 --> 00:11:34,925with that if you have a job or if youget a job, where instead of working 918100:11:34,925 --> 00:11:39,775to 5, you have to work 5 to say 9 a.18200:11:39,775 --> 00:11:40,165m.18300:11:40,225 --> 00:11:41,665where you have to work the night shift.18400:11:42,095 --> 00:11:44,445It takes a while toget accustomed to that.18500:11:44,445 --> 00:11:47,575And if you doubt that, you talk tosome people who work that night shift,18600:11:48,025 --> 00:11:49,775particularly the ones who've just started.18700:11:49,795 --> 00:11:54,985They will tell you how long it tookthem to adjust to work in the night18800:11:54,995 --> 00:11:56,475shift as compared to the day shift.18900:11:56,485 --> 00:12:01,735And the reason why that occurs is thatthe body, the body clock has to adapt.19000:12:02,695 --> 00:12:10,465Has to adapt it's circadian rhythmto having you having us being more19100:12:10,475 --> 00:12:14,245functional in the, in the nighttimeas compared to in the daytime.19200:12:14,495 --> 00:12:16,715My point is that noneof this is accidental.19300:12:17,290 --> 00:12:20,830So, so, and, and another wayto look at it, if you get on an19400:12:20,840 --> 00:12:22,780airplane, I'm, I'm in California.19500:12:22,790 --> 00:12:28,220If you get on an airplane and you flystraight, say, six hours to Washington, D.19600:12:28,220 --> 00:12:33,830C., say you have a meeting or, or youhave a presentation it takes a while19700:12:33,860 --> 00:12:35,790for your body sometimes to adjust.19800:12:35,810 --> 00:12:39,080Now, each of us is differentand so people, some people19900:12:39,080 --> 00:12:40,510adjust faster than others.20000:12:40,770 --> 00:12:42,850I would argue that the older you are.20100:12:43,050 --> 00:12:47,220Probably the more challenging itis to adjust, but my point is that20200:12:47,220 --> 00:12:49,110an adjustment needs to be made.20300:12:49,780 --> 00:12:54,520So there are some tips to better sleepand just to go over a couple of these.20400:12:54,700 --> 00:12:58,310Some have suggested reducedsmartphone usage, which makes sense.20500:12:58,310 --> 00:13:00,670If you're trying to get to sleep,you probably don't want to.20600:13:01,095 --> 00:13:05,175Be checking the stock market at nineo'clock at night to see what happened,20700:13:05,625 --> 00:13:09,885particularly if it's in the red and notin the green, because that may disrupt20800:13:09,885 --> 00:13:12,875your ability to sleep well that night.20900:13:13,485 --> 00:13:16,715It's important to create anightly ritual, maybe go to21000:13:16,715 --> 00:13:18,765sleep around about the same time.21100:13:19,265 --> 00:13:23,185Some say you want you to avoid caffeineand what I've learned is that caffeine21200:13:23,185 --> 00:13:25,985has different effects on different people.21300:13:25,985 --> 00:13:29,895There are some people who say theycannot drink caffeine at night late21400:13:29,895 --> 00:13:31,475at night because it keeps them awake.21500:13:31,515 --> 00:13:34,655Others have said caffeinehelps them to go to sleep.21600:13:34,655 --> 00:13:36,715So it depends on whichone of those categories.21700:13:37,080 --> 00:13:38,250you fall into.21800:13:38,670 --> 00:13:43,190There are suggestions that we shouldn'tdrink, drink or eat very late, right21900:13:43,190 --> 00:13:46,510before we go to sleep, that that mayvery well prevent us from sleeping.22000:13:46,800 --> 00:13:51,189And that we should probably sleep atthe same time every night, roughly.22100:13:52,070 --> 00:13:57,635Other thing to keep in mind is thatdepending on your age your requirement On22200:13:57,635 --> 00:14:04,415average, for hours of sleep vary with thethose of us who are 18 years of age and22300:14:04,435 --> 00:14:10,075older, IE adults we basically require anaverage of about 8 hours of sleep, 7 to22400:14:10,075 --> 00:14:13,2859 hours in general and as we go younger.22500:14:13,525 --> 00:14:15,055we require more sleep.22600:14:15,305 --> 00:14:17,815Teenagers require 8 to 10 hours of sleep.22700:14:17,815 --> 00:14:22,235So if you have a teenager who'ssleeping longer than what you22800:14:22,235 --> 00:14:24,655sleep, that's normal for him or her.22900:14:25,135 --> 00:14:28,875And of course, when, when you go all theway down to the newborns and the infants,23000:14:29,115 --> 00:14:32,525they sleep 12 to 17 hours of sleep.23100:14:32,835 --> 00:14:35,695And you know, this, you know,as you've taken care of your23200:14:35,695 --> 00:14:37,125children when they were babies.23300:14:37,355 --> 00:14:40,405So, so it really does varydepending on your age.23400:14:41,635 --> 00:14:45,765But the point I want to make, and thisreally drives home what our topic is,23500:14:46,125 --> 00:14:51,265that when you fail to get that normalamount of sleep that you need, for23600:14:51,265 --> 00:14:55,105whatever reason, learn how to take a nap.23700:14:56,085 --> 00:14:57,155Let me say that again.23800:14:57,485 --> 00:15:01,015When you fail to get that normalamount of sleep that you know, that23900:15:01,015 --> 00:15:03,935you need, learn how to take a nap.24000:15:03,935 --> 00:15:08,805So what we're going to talk aboutis napping, N A P P I N G, or24100:15:08,805 --> 00:15:11,205what I like to call power napping.24200:15:11,615 --> 00:15:12,135Okay.24300:15:12,655 --> 00:15:17,495And so what we're talking about isthat how you can supplement your24400:15:17,505 --> 00:15:20,205normal regular nighttime sleep hours.24500:15:20,555 --> 00:15:24,545If for some reason out of yourcontrol something happens or you24600:15:24,545 --> 00:15:28,725have to get up or you get a phonecall that's disturbing or whatever.24700:15:29,075 --> 00:15:32,045And so that you're not able to getyour regular amount of sleep at night.24800:15:32,655 --> 00:15:38,565If you are able to learn how to powernap or how to nap, that can supplement24900:15:38,855 --> 00:15:42,865that sleep that you did not getand allow you to be more efficient25000:15:42,865 --> 00:15:45,365and effective as the day goes on.25100:15:45,755 --> 00:15:49,295So I'm going to define, and Ilike to give definitions, napping25200:15:49,315 --> 00:15:52,045is, is equal to a brief sleep.25300:15:52,345 --> 00:15:55,695Okay, so what do we mean by a brief sleep?25400:15:56,675 --> 00:16:01,875And the other thing about napping isthat it's a backup system for poor sleep.25500:16:02,980 --> 00:16:03,340Right?25600:16:03,870 --> 00:16:06,040A backup system for poor sleep.25700:16:06,040 --> 00:16:10,000And we'll, we'll define thisa bit more as we go along.25800:16:10,260 --> 00:16:14,900One of the things to keep in mind, and youknow this the naps are not uncommon, are25900:16:15,110 --> 00:16:19,130quite common in a number of other culturesoutside of the United States of America.26000:16:19,600 --> 00:16:23,610A lot of cultural traditionshave what they call a coffee nap.26100:16:24,010 --> 00:16:26,560Some countries have siestas.26200:16:26,560 --> 00:16:29,980And when I talk about this, I'mtalking about In the middle part of the26300:16:29,980 --> 00:16:31,480day, I'm not talking about at night.26400:16:31,480 --> 00:16:32,840I'm talking about during the day.26500:16:33,260 --> 00:16:38,690Some European, Middle Eastern, Asiancultures have napping that's built26600:16:38,690 --> 00:16:45,050into their normal process, recognizingthat many times that is effective in26700:16:45,050 --> 00:16:48,920terms of helping us be more efficient.26800:16:49,155 --> 00:16:51,825Mentally, physically and spiritually.26900:16:52,295 --> 00:16:56,405And I can tell you certainly as a,as a physician, as a surgeon, trauma27000:16:56,405 --> 00:17:01,785surgeon I, I did a lot of napping, Ihad to and, and, and all of us did.27100:17:02,145 --> 00:17:05,505So my point is that sincewe probably do it anyway,27200:17:06,005 --> 00:17:10,685inadvertently, why not understandhow to use it, how to control it?27300:17:11,030 --> 00:17:13,010and how to make it work best for us.27400:17:13,010 --> 00:17:16,680And that's really the essence ofwhat I'm trying to get across today.27500:17:17,340 --> 00:17:22,780And indeed physicians as in, in,in other areas survival naps.27600:17:23,210 --> 00:17:27,600You know, patients don't just getsick or require surgery or emergency27700:17:27,600 --> 00:17:29,400surgery between nine to five.27800:17:29,660 --> 00:17:32,280It happens in the middle ofthe night or early morning.27900:17:32,519 --> 00:17:34,870And so we have to adjust to doing that.28000:17:36,400 --> 00:17:41,730And so you may very well be have a jobwhere, where you have to work that night28100:17:41,739 --> 00:17:46,840shift for whatever reason, either foran emergency or just as a routine for.28200:17:47,120 --> 00:17:48,630The job that you have to do.28300:17:49,840 --> 00:17:54,110The other thing that we know about nappingand again, this is work from the, the28400:17:54,110 --> 00:17:59,710Mayo Clinic and, and other distinguishedareas, is that it does decrease stress.28500:18:00,200 --> 00:18:03,740And it is also believedthat it does improve memory.28600:18:04,290 --> 00:18:07,720Most hospitals, the mostlarge hospitals major.28700:18:08,000 --> 00:18:14,000Health care centers have sleep labsand sleep labs is where many times28800:18:14,000 --> 00:18:16,699individuals who have difficult tosleep and or they may have some28900:18:16,719 --> 00:18:18,510cardiac issue or some other issue.29000:18:18,900 --> 00:18:23,500A number of patients are evaluatedfor their sleep activity and how that29100:18:23,520 --> 00:18:27,910interreacts mentally, physically, orspiritually with their normal health.29200:18:28,299 --> 00:18:31,210And so this is where also wherea lot of this data comes from.29300:18:31,220 --> 00:18:34,979So napping helps to decreasestress and improve memory.29400:18:36,989 --> 00:18:38,830And again, when you don't get enough.29500:18:39,325 --> 00:18:43,745Sleep, something wakes you up and youjust, when you wake up in the morning,29600:18:43,745 --> 00:18:48,355you just don't feel like you, you'rerelaxed and you're, and, and you, you, you29700:18:48,355 --> 00:18:53,235don't feel rested then think about powernapping and, and this is what we're going29800:18:53,235 --> 00:18:55,285to, we're going to talk about in detail.29900:18:55,865 --> 00:19:01,395Well, and so I'm going to define powernapping is napping with intentionality.30000:19:02,505 --> 00:19:06,285Let me say that again,napping with intentionality.30100:19:06,295 --> 00:19:08,455So that means is I wake up.30200:19:08,920 --> 00:19:13,640I don't know, let's say six o'clockand I just feel tired, you know, and30300:19:13,640 --> 00:19:16,210I normally wake up at six o'clock,but this time, let's say I just,30400:19:16,470 --> 00:19:18,880I just don't feel fully rested.30500:19:19,260 --> 00:19:24,050Then I need to figure out ifI can implement some power30600:19:24,050 --> 00:19:26,189napping during that day.30700:19:26,399 --> 00:19:28,040And we'll go, we'll talk about that.30800:19:29,600 --> 00:19:31,940So some tips on power napping.30900:19:32,510 --> 00:19:35,880Number one, it is not right for everybody.31000:19:36,375 --> 00:19:40,575Okay, so one of the first thingsyou need to determine is are31100:19:40,575 --> 00:19:42,675you a person who can power nap?31200:19:42,955 --> 00:19:46,884It may be that it's just not rightfor you, that it just doesn't work.31300:19:46,885 --> 00:19:47,765You don't like it.31400:19:48,164 --> 00:19:51,385It makes you uncomfortable,et cetera, et cetera.31500:19:51,755 --> 00:19:52,545That's okay.31600:19:53,494 --> 00:20:00,015What we know is that each of us isindividually unique but if power napping31700:20:00,025 --> 00:20:04,064is for you and you're able to do it, then.31800:20:04,850 --> 00:20:05,520Very good.31900:20:06,140 --> 00:20:11,590Second, Tim, is obviously yougot to do it at the right time.32000:20:12,120 --> 00:20:17,780Now, if you have a job where you havebreaks, depending on how long those32100:20:17,799 --> 00:20:22,899breaks are, that may be where you may,when you might want to consider it.32200:20:22,899 --> 00:20:22,909Sure.32300:20:23,060 --> 00:20:23,810Power napping.32400:20:24,000 --> 00:20:27,620But again, again, there are a lot of otherthings that have to come into play there.32500:20:27,770 --> 00:20:29,350What type of job do you have?32600:20:29,840 --> 00:20:31,520What do you do on your break time?32700:20:31,780 --> 00:20:36,030Do you break alone or are you witha group, et cetera, et cetera.32800:20:36,270 --> 00:20:40,749So the first, the first tip aboutpower napping is, is it right for you?32900:20:41,330 --> 00:20:42,080Figure that out.33000:20:42,120 --> 00:20:45,860Second thing is you needto time it correctly.33100:20:46,180 --> 00:20:51,690The third tip is you needto create a calm space.33200:20:52,009 --> 00:20:56,539So if it's right for you, and if youcan figure out the right time, you need33300:20:56,539 --> 00:20:58,300to figure out the right environment.33400:20:58,585 --> 00:21:03,745Is what I'm trying to say maybe if,if you work in a building and you can33500:21:03,745 --> 00:21:07,385walk across the street and there'sa park there, maybe, maybe that's33600:21:07,385 --> 00:21:08,975the right, right place for you.33700:21:09,245 --> 00:21:13,705Maybe a number of hospitals particularlywhen I was Surveying for the Joint33800:21:13,705 --> 00:21:18,525Commission as a position surveyor, Ihave restrooms or meditation rooms.33900:21:18,535 --> 00:21:19,595I was surprised at that.34000:21:19,635 --> 00:21:23,955I didn't know that was, that was athing, but indeed more and more hospitals34100:21:23,955 --> 00:21:25,715are getting smarter and smarter.34200:21:26,040 --> 00:21:31,040About the importance of taking careof caregivers, nurses, doctors,34300:21:31,390 --> 00:21:36,970lab technicians you know, on and onand on in terms of providing space.34400:21:36,980 --> 00:21:41,170So, if you are fortunate enough towork for an organization that provides34500:21:41,170 --> 00:21:45,230that space and that solves the problem,most of us probably are not, and you're34600:21:45,240 --> 00:21:46,800probably going to have to get creative.34700:21:48,055 --> 00:21:51,915And the fourth tip is that youshould probably practice power34800:21:51,915 --> 00:21:53,825napping before you actually do it.34900:21:54,185 --> 00:21:58,345Okay, because you don't wantto be on a job where you have a35000:21:58,345 --> 00:22:01,665break and you go to power now, butthen you wake up two hours later.35100:22:02,165 --> 00:22:04,105That, that, that wouldnot be a good thing.35200:22:04,355 --> 00:22:05,975So you want to practice it.35300:22:05,985 --> 00:22:06,895So how do you do that?35400:22:06,905 --> 00:22:10,265Well, obviously you practiceit at home and maybe in the35500:22:10,265 --> 00:22:11,715evening or maybe on weekends.35600:22:12,180 --> 00:22:17,140And one of the suggestions is youtake an alarm clock and, and you35700:22:17,160 --> 00:22:21,280practice setting the alarm clockfor the amount of time that, that35800:22:21,280 --> 00:22:22,930you want to, you want to power now.35900:22:23,610 --> 00:22:28,420Now, which gets into another partof the definition of power now.36000:22:28,745 --> 00:22:30,245How long are we talking about?36100:22:30,765 --> 00:22:33,965How long actually is a power nap?36200:22:34,805 --> 00:22:39,175Well, there are many studies about this,a number of studies about this, but it,36300:22:39,215 --> 00:22:45,965it, it appears that a power nap shouldbe within the range of 15 to 30 minutes.36400:22:46,335 --> 00:22:49,685Now, obviously it can be alittle above that or less.36500:22:50,520 --> 00:22:55,580But, but you want it to be, you, you wantit to be just in that timeframe or just36600:22:55,580 --> 00:23:01,880in that timeframe that gives you a feelingof being re energized, but where you're36700:23:01,880 --> 00:23:05,260not feeling groggy or sleepy, if you will.36800:23:05,460 --> 00:23:09,580And the belief is that if yougo too much beyond 30 minutes36900:23:09,880 --> 00:23:12,170so that, and, and you wake up.37000:23:12,835 --> 00:23:14,915that you may not feel completely rested.37100:23:14,915 --> 00:23:18,275And we've all had that feelingof grogginess, if you will.37200:23:18,545 --> 00:23:21,685So I'm going to suggest that youkeep your power nap in between37300:23:21,985 --> 00:23:24,05515 to 30 minutes, roughly.37400:23:24,055 --> 00:23:28,305Probably, probably about 20 minutes wouldbe in the sweet spot if you can do that.37500:23:28,305 --> 00:23:31,695And that's why it's important foryou to practice with alarm clock at37600:23:31,705 --> 00:23:36,395home until you really get it downto a science so you can do it well.37700:23:37,745 --> 00:23:42,805Another suggestion in terms of tobe able to nap efficiently is it's37800:23:42,825 --> 00:23:47,635believed that the most effective timeto power nap or to nap During the day is37900:23:47,635 --> 00:23:49,735probably between one and three o'clock.38000:23:50,335 --> 00:23:54,545Many times it may be after lunchif if you have that flexibility,38100:23:54,545 --> 00:23:57,965it's your job but you certainlydon't want to do it too late.38200:23:58,375 --> 00:24:02,480You don't want to look at power nappingbetween two or three hours before38300:24:02,480 --> 00:24:05,670bedtime, because that, of course, thatis going to be difficult for you to go38400:24:05,670 --> 00:24:08,320to sleep for a full seven or eight hours.38500:24:09,220 --> 00:24:10,990Use the alarm clock liberally.38600:24:11,450 --> 00:24:16,650If you like to wear a face mask orsomething to make the area more convenient38700:24:16,650 --> 00:24:18,580for you to sleep, by all means do that.38800:24:18,640 --> 00:24:20,400Obviously you want a quiet place.38900:24:20,680 --> 00:24:23,840And again, I would saya maximum of 30 minutes.39000:24:24,360 --> 00:24:29,160A maximum of 30 minutes, butsome say 15 to 30 minutes.39100:24:29,160 --> 00:24:33,250And so that's probably a goodtime frame for power now.39200:24:33,490 --> 00:24:38,000And then that's again, the whole issueof caffeine again, some can drink a39300:24:38,000 --> 00:24:40,130cup of coffee and it relaxes them.39400:24:40,425 --> 00:24:43,425And then they can get in there15 minutes of power napping or39500:24:43,425 --> 00:24:45,05520 minutes of power napping.39600:24:45,305 --> 00:24:48,705Others, the coffee completelywires them and wakes them up.39700:24:48,995 --> 00:24:51,535And it has the very opposite effect.39800:24:51,975 --> 00:24:57,295So you need to see what type ofperson you are and whether that39900:24:57,525 --> 00:24:59,240really sort of works for you.40000:25:00,010 --> 00:25:06,200But it is important for us to get goodsleep because it really does enhance40100:25:06,200 --> 00:25:09,820our physical and cognitive performance.40200:25:10,100 --> 00:25:15,160But again, we may have some work to doto figure out which category we fit into40300:25:15,430 --> 00:25:18,610and how we can do that most effectively.40400:25:20,480 --> 00:25:24,620Let me also say that a fullsleep cycle is 90 minutes.40500:25:24,900 --> 00:25:27,370Now again, going back to whenyou're sleeping at night, those40600:25:27,380 --> 00:25:33,160seven or eight hours, most of ussleep in 90 minute cycles at night.40700:25:33,595 --> 00:25:37,355We sleep 90 minutes, let's say we gointo REM sleep where we're dreaming,40800:25:37,365 --> 00:25:41,885we wake up and then we go back tosleep for another 90 minute cycle.40900:25:42,125 --> 00:25:49,675So it is normal for you to goto sleep and then wake up from a41000:25:49,675 --> 00:25:51,325dream and then go back to sleep.41100:25:51,375 --> 00:25:52,195That is normal.41200:25:52,215 --> 00:25:53,865That is not abnormal at all.41300:25:55,475 --> 00:25:56,955So that's the normal sleep cycle.41400:25:56,955 --> 00:26:01,915But again, the nap probablyshould not exceed 30 minutes.41500:26:03,715 --> 00:26:07,165And more likely than not, it shouldprobably average about 20 minutes.41600:26:08,155 --> 00:26:11,025Some have said that tiredminds don't plan well.41700:26:11,325 --> 00:26:13,345Sleep first, plan later.41800:26:13,785 --> 00:26:15,495This is a quote from Walter Reich.41900:26:19,725 --> 00:26:24,135There are other relaxation techniquesyou can practice that can help you to42000:26:24,135 --> 00:26:26,835relax that may not involve sleeping.42100:26:26,975 --> 00:26:30,415Some meditate, and that's fineif you're comfortable with42200:26:30,425 --> 00:26:31,445that and you like to do that.42300:26:31,895 --> 00:26:37,395But basically mindfulness, mindfulness isjust finding a place where you just think42400:26:37,425 --> 00:26:42,125positively and you just sort of take a,a mental health break, I like to call it.42500:26:42,565 --> 00:26:48,095So my, so meditation is, is a methodof achieving mindfulness, if you will.42600:26:51,235 --> 00:26:56,655So, in summary, the science of sleephas taught us that indeed the brain is42700:26:56,655 --> 00:27:01,635very active when we're sleeping becauseit has a lot of work to do to prepare42800:27:01,635 --> 00:27:04,755us for our awakeness the following day.42900:27:05,565 --> 00:27:10,980Next that, Good sleep obviously allowsus to decrease stress and improve memory.43000:27:11,580 --> 00:27:16,440The power nap can help to supplementsituations where you are not able43100:27:16,480 --> 00:27:19,250to get a good, good night's sleep.43200:27:19,630 --> 00:27:23,600And usually the power nap shouldaverage about 20 minutes, but we like43300:27:23,600 --> 00:27:26,030to say in a range of 15 to 30 minutes.43400:27:26,440 --> 00:27:30,620If you go over the 30 minutes, then it's,it's like a regular sleep where you may.43500:27:31,055 --> 00:27:32,015Feel groggy.43600:27:32,235 --> 00:27:35,685And so you probably don't want todo that in the middle of the day.43700:27:35,925 --> 00:27:40,405The best time for the power nappingis probably between 1 and 3 p.43800:27:40,405 --> 00:27:40,645m.43900:27:41,315 --> 00:27:42,485if you're able to.44000:27:43,045 --> 00:27:47,515But please be careful and, andunderstand what your job is and the44100:27:47,515 --> 00:27:49,645environment where you work so that you.44200:27:50,150 --> 00:27:54,270You do not necessarily putyourself in any distress because44300:27:54,270 --> 00:27:55,960of your power napping technique.44400:27:56,430 --> 00:28:02,160Practice it at home first, after you'vedecided if you're a napping person44500:28:02,160 --> 00:28:06,180or person who can do this, practiceit at home and if it works for you44600:28:06,500 --> 00:28:11,150this may very well be an excellenttechnique to allow you to get through44700:28:11,350 --> 00:28:14,500sometimes what may be challenging days.44800:28:16,370 --> 00:28:19,170As always, I like to endwith my basic principles.44900:28:19,170 --> 00:28:21,480My first principle is God is in charge.45000:28:21,760 --> 00:28:26,180I'm a physician of faith and it hasindeed been my faith in God that has45100:28:26,180 --> 00:28:33,030sustained me these 50 plus years ofpractice and 76 plus years of life.45200:28:33,590 --> 00:28:36,020I don't have bad days, second principle.45300:28:36,260 --> 00:28:39,360I've learned that bad days aregood or bad when I say they are,45400:28:39,360 --> 00:28:40,690so I stopped saying they were.45500:28:41,290 --> 00:28:43,030Third don't sweat the small stuff.45600:28:43,030 --> 00:28:44,280Most stuff is small.45700:28:44,590 --> 00:28:46,610Fourth, forgiveness is therapy.45800:28:46,960 --> 00:28:49,850And number five, everythingis a relationship.45900:28:50,290 --> 00:28:52,550And relationships arebased on three things.46000:28:52,570 --> 00:28:56,340Mutual respect, mutualtrust, good communication.46100:28:56,975 --> 00:29:00,155If you like these podcasts, andwe've been doing them, this is our46200:29:00,155 --> 00:29:05,955second year now we do approximatelyone podcast per week for a month.46300:29:06,445 --> 00:29:11,155I would 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