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

1 00:00:00,000 --> 00:00:00,739 Dr William T Choctaw: Good morning. 2 00:00:01,309 --> 00:00:01,850 I'm Dr. 3 00:00:01,850 --> 00:00:02,389 William T. 4 00:00:02,420 --> 00:00:06,919 Choctaw, and I am delighted to have you with us today. 5 00:00:07,960 --> 00:00:13,540 Each month, we strive to provide you, our listeners, with mental, physical, and 6 00:00:13,540 --> 00:00:18,849 spiritual strength by giving actionable advice, tips, guidance, and information 7 00:00:18,849 --> 00:00:24,040 to help you achieve your own personal, professional, and spiritual goals. 8 00:00:24,470 --> 00:00:28,810 We consider the health of the mind, body, and spirit paramount. 9 00:00:29,150 --> 00:00:33,719 It's a single unit that provides a cumulative strength greater 10 00:00:33,719 --> 00:00:38,520 than its individual parts to strengthen you, the whole person. 11 00:00:39,239 --> 00:00:42,300 Today, we're going to talk about napping. 12 00:00:42,830 --> 00:00:45,199 That's right, we're going to talk about napping. 13 00:00:45,690 --> 00:00:50,760 One of those things that you've done quite a bit, but probably completely ignored 14 00:00:51,000 --> 00:00:53,540 what some of the benefits may have been. 15 00:00:54,520 --> 00:00:59,430 So, sit back and spend the next few minutes with us as we go 16 00:00:59,430 --> 00:01:01,339 over this very important topic. 17 00:01:03,270 --> 00:01:05,939 As always, we like to start with our beliefs. 18 00:01:05,979 --> 00:01:09,129 I believe that life is about being of service to others. 19 00:01:09,509 --> 00:01:11,979 We're put on this earth to help other people. 20 00:01:12,610 --> 00:01:14,799 Two, I believe knowledge is power. 21 00:01:15,255 --> 00:01:20,275 The reason why we put time and effort and energy into these podcasts 22 00:01:20,275 --> 00:01:24,734 is that we want to empower you to go out and make a better world. 23 00:01:25,315 --> 00:01:31,145 I believe the leaders can change the world that indeed, the more empowered we are, 24 00:01:31,184 --> 00:01:34,245 each of us, the better world we can make. 25 00:01:35,945 --> 00:01:38,315 So sit back and enjoy. 26 00:01:39,465 --> 00:01:43,215 As always, we like to put out an outline, and the purpose of the outline is to let 27 00:01:43,215 --> 00:01:45,345 you know what we're gonna talk about. 28 00:01:45,705 --> 00:01:49,155 And as importantly, to let you know when we're just about done we're gonna 29 00:01:49,155 --> 00:01:53,765 talk about the science of sleeping something we do every night, but we may 30 00:01:53,765 --> 00:01:58,415 give very little thought to how it works and how it helps us, how it helps us. 31 00:01:58,775 --> 00:02:03,335 We're gonna talk about the sleep cycle and define that for you, and then we'll. 32 00:02:04,045 --> 00:02:06,225 Progress to the role of napping. 33 00:02:06,765 --> 00:02:09,375 Specifically, we're going to talk about power napping. 34 00:02:09,375 --> 00:02:12,394 Yes, there is something called power napping. 35 00:02:12,684 --> 00:02:16,745 And we're going to talk about how we individually can use the 36 00:02:16,745 --> 00:02:23,244 ability to intentionally nap during different times of day or during 37 00:02:23,244 --> 00:02:29,865 different days of the week to help us be more effective and to thrive. 38 00:02:31,915 --> 00:02:36,805 As you know, and as we frequently said, these Masterclass, these podcasts 39 00:02:36,805 --> 00:02:38,975 are part of our Masterclass series. 40 00:02:39,335 --> 00:02:44,525 We believe that it is important, again, that you learn information, particularly 41 00:02:44,535 --> 00:02:46,874 healthcare types of information. 42 00:02:47,154 --> 00:02:51,174 Because we believe that you are in charge of your body, and the more you 43 00:02:51,204 --> 00:02:56,910 understand about your mind, a body and spirit, the more effective you can be 44 00:02:57,359 --> 00:03:03,210 as a steward of your body, mind and spirit and be productive to help others. 45 00:03:04,660 --> 00:03:09,210 Now, these podcasts are based on my 76 years of life and over 46 00:03:09,210 --> 00:03:11,580 50 years of medical practice. 47 00:03:11,829 --> 00:03:14,640 For over 50 years, I was a practicing general surgeon, 48 00:03:14,640 --> 00:03:16,380 general trauma surgeon, actually. 49 00:03:16,845 --> 00:03:21,425 And there are a lot of things that I thought I knew when I started 50 00:03:21,425 --> 00:03:25,395 practice but it's been amazing to me, the things that I've learned from 51 00:03:25,395 --> 00:03:33,195 my patients, from my patients about life, about health and about Growing 52 00:03:33,195 --> 00:03:34,755 stronger and being more effective. 53 00:03:34,765 --> 00:03:39,174 So much of what I'm going to share with you is information that I have 54 00:03:39,174 --> 00:03:41,825 learned over my years of experience. 55 00:03:42,104 --> 00:03:47,594 In addition to that one of the sources for a lot of the data, particularly the data 56 00:03:47,594 --> 00:03:50,120 from today will be from the Mayo Clinic. 57 00:03:50,120 --> 00:03:55,129 And so I would encourage you to go to your browser and look up sleep disorders or 58 00:03:55,129 --> 00:03:57,909 sleeping or napping and all those things. 59 00:03:58,189 --> 00:04:01,750 And you can get much more detailed information, but what you will get 60 00:04:01,760 --> 00:04:07,830 from me will be my opinion about how all these things impact your life. 61 00:04:08,230 --> 00:04:10,580 And based on my experience, 62 00:04:14,070 --> 00:04:15,400 as you know, the body. 63 00:04:15,640 --> 00:04:18,270 And the mind and the spirit are all connected. 64 00:04:18,610 --> 00:04:23,070 And indeed, if there's anything that I have learned in the last 50 odd 65 00:04:23,080 --> 00:04:30,640 years or so, is that if you want to treat patients health wise, you have 66 00:04:30,640 --> 00:04:35,560 to address those three different areas the mind, the body, and the spirit. 67 00:04:35,800 --> 00:04:40,780 And so much of what we discuss will involve those different areas. 68 00:04:44,670 --> 00:04:47,930 We're going to talk about the science of sleeping. 69 00:04:48,780 --> 00:04:49,670 Think about that. 70 00:04:50,480 --> 00:04:52,930 The science of sleeping. 71 00:04:53,780 --> 00:04:59,730 Yes, there is a science of sleeping and we're going to delve into that so that 72 00:04:59,730 --> 00:05:06,020 we can understand a little more about how sleeping works and how we can use 73 00:05:06,280 --> 00:05:11,520 different areas of sleeping to allow us to be more productive individually. 74 00:05:13,380 --> 00:05:16,975 Now, as you know, sleep is an essential It's essential 75 00:05:17,015 --> 00:05:19,235 for our overall daily health. 76 00:05:19,875 --> 00:05:22,605 Ironically, certainly growing up, we used to think, well, you 77 00:05:22,605 --> 00:05:24,185 know, sleep is not that important. 78 00:05:24,505 --> 00:05:30,335 I can just get a few hours of sleep and be just as effective as if I had gotten 79 00:05:30,335 --> 00:05:32,555 my regular number of hours of sleep. 80 00:05:32,565 --> 00:05:33,765 But that's not really true. 81 00:05:34,045 --> 00:05:37,215 Even though many of us felt that way, I certainly felt 82 00:05:37,215 --> 00:05:38,935 that way as a surgical intern. 83 00:05:39,215 --> 00:05:44,645 And partly because, like many of you our job was not designed so 84 00:05:44,645 --> 00:05:48,875 that we could get seven or eight hours of sleep every single night. 85 00:05:49,145 --> 00:05:52,415 And that's why we're going to address this and tell you what alternative 86 00:05:52,425 --> 00:05:57,735 things you can do that would allow you to be just as effective, if not more 87 00:05:57,735 --> 00:06:00,465 so, in terms of what you have to do. 88 00:06:02,855 --> 00:06:06,675 One of the things that we have learned in the science of sleeping over the 89 00:06:06,675 --> 00:06:11,495 years, we used to think, we physicians used to think, that when we all went to 90 00:06:11,495 --> 00:06:13,605 sleep that the brain sort of shut down. 91 00:06:14,140 --> 00:06:18,020 That as we were resting that the brain itself took a rest. 92 00:06:18,490 --> 00:06:23,300 And what a number of studies have shown is that the reality is, is that's not true. 93 00:06:23,840 --> 00:06:26,930 And that indeed the brain is the very opposite when we're asleep. 94 00:06:26,930 --> 00:06:30,840 That when we shut down, the brain many times becomes very, 95 00:06:30,840 --> 00:06:33,020 very active in multiple areas. 96 00:06:33,370 --> 00:06:40,430 And so what, what we learned is that the brain during sleep does two very important 97 00:06:40,440 --> 00:06:42,800 things in two in, in different areas. 98 00:06:43,060 --> 00:06:45,980 One, it processes our day's events. 99 00:06:46,420 --> 00:06:49,620 Now, I don't particularly understand why it does that. 100 00:06:49,630 --> 00:06:52,530 And I think I would argue that most of us don't really understand that, 101 00:06:52,530 --> 00:06:57,480 but we know that that activity does occur, that for some reason, part of. 102 00:06:57,785 --> 00:07:02,735 The longevity and the activity and the process by which the, the 103 00:07:02,735 --> 00:07:06,575 body and mind and spirit have to operate is that there needs to be 104 00:07:06,825 --> 00:07:09,235 some processing of daily events. 105 00:07:09,735 --> 00:07:13,205 The second area that the brain does while we're asleep, and remember when 106 00:07:13,215 --> 00:07:15,205 we're asleep, we are not conscious. 107 00:07:15,785 --> 00:07:16,125 Right? 108 00:07:16,335 --> 00:07:18,975 We are not consciously doing things. 109 00:07:18,985 --> 00:07:23,365 The body just operates on automatic pilot and that's sort of what sleep is, 110 00:07:23,365 --> 00:07:25,135 and we'll get into that a bit later. 111 00:07:25,625 --> 00:07:29,145 But the second area is restoration of energy. 112 00:07:29,685 --> 00:07:33,555 And this is one of the reasons why that if you get a good sleep 113 00:07:33,905 --> 00:07:35,455 you feel better when you get up. 114 00:07:35,485 --> 00:07:36,895 You feel energized. 115 00:07:37,135 --> 00:07:39,465 You feel you're ready to take on the day. 116 00:07:39,465 --> 00:07:41,005 Well, that is not accidental. 117 00:07:42,150 --> 00:07:45,690 And so your body was designed to do it that way. 118 00:07:46,270 --> 00:07:48,520 It was designed to do it that way. 119 00:07:48,800 --> 00:07:52,590 And as I said, the exciting part of that is during sleep, 120 00:07:52,600 --> 00:07:54,470 we're completely unconscious. 121 00:07:54,720 --> 00:07:58,880 We are not in control consciously about what's going on. 122 00:07:58,880 --> 00:07:59,790 But yet. 123 00:08:00,140 --> 00:08:04,510 Your body has been programmed to take care of things and to maintain 124 00:08:04,510 --> 00:08:11,010 a certain level of efficiency that we are, are not directly responsible for. 125 00:08:12,740 --> 00:08:15,850 So, let's talk about the sleep cycle. 126 00:08:16,450 --> 00:08:17,700 The sleep cycle. 127 00:08:17,700 --> 00:08:22,150 There are a number of physicians who, devote their lives to studying sleep and 128 00:08:22,150 --> 00:08:28,550 sleep ramifications and, and sleep issues and how that relates to healthcare and 129 00:08:28,550 --> 00:08:33,610 how they can improve the quality of health that we all get by understanding sleep. 130 00:08:33,920 --> 00:08:40,390 Well, there are basically four different areas of sleep or different 131 00:08:40,400 --> 00:08:42,280 cycles of sleep, if you will. 132 00:08:43,490 --> 00:08:47,160 There's called N1, which is a very, very light sleep. 133 00:08:47,170 --> 00:08:48,450 This is the very beginning. 134 00:08:48,450 --> 00:08:51,285 This is when we Cuddle up, let's say at night. 135 00:08:51,595 --> 00:08:56,515 We turn out the lights and we, we turn on our side, or we turn on 136 00:08:56,515 --> 00:08:58,375 our stomach or maybe on our back. 137 00:08:58,645 --> 00:09:00,535 And, and we get ready to sleep. 138 00:09:01,345 --> 00:09:05,345 The second is in two, which is also light sleep. 139 00:09:05,495 --> 00:09:09,785 And when I say light sleep, what I mean is that we can, we're easily awakened. 140 00:09:10,235 --> 00:09:11,365 We're easily awakened. 141 00:09:11,365 --> 00:09:15,135 The slightest noise, the slightest movement, etc, etc. 142 00:09:15,145 --> 00:09:16,335 We're easily awaking. 143 00:09:16,845 --> 00:09:18,455 And then we get to N3. 144 00:09:19,775 --> 00:09:25,365 Now N3 is a little deeper sleep than, than light sleep, but 145 00:09:25,365 --> 00:09:26,815 it's not the deepest sleep. 146 00:09:27,190 --> 00:09:28,450 So we get to N3. 147 00:09:28,460 --> 00:09:31,420 Now, when we get to N3, we may do some dreaming. 148 00:09:31,820 --> 00:09:34,910 Not a lot, maybe, but we do, we may do some dreaming. 149 00:09:35,170 --> 00:09:38,870 And then the most talked about and probably one of the areas of sleep that's 150 00:09:38,870 --> 00:09:42,630 been studied the most has been REM sleep. 151 00:09:43,035 --> 00:09:44,115 R E M. 152 00:09:44,515 --> 00:09:46,665 Rapid Eye Movement Sleep. 153 00:09:47,255 --> 00:09:47,705 Okay. 154 00:09:47,915 --> 00:09:50,865 This is where, this is our deepest form of sleep. 155 00:09:51,305 --> 00:09:53,365 This is where we do our dreaming. 156 00:09:53,785 --> 00:09:58,605 And, and as the, the name implies, our eyes move rapidly. 157 00:09:58,805 --> 00:10:01,635 They've discovered this in the sleep labs and when they do 158 00:10:01,645 --> 00:10:03,585 different studies on individuals. 159 00:10:03,900 --> 00:10:09,320 But it is believed that if you get your REM sleep, that you're in good shape. 160 00:10:10,120 --> 00:10:14,070 To say it another way, if you go to sleep, but you're only in light sleep 161 00:10:14,070 --> 00:10:18,870 and you're constantly waking up and you don't dream at all then you probably 162 00:10:18,870 --> 00:10:21,320 will not wake up completely rested. 163 00:10:21,970 --> 00:10:26,890 So needless to say, a lot of time and effort has been spent on understanding 164 00:10:27,270 --> 00:10:30,190 exactly what's involved with REM sleep. 165 00:10:30,790 --> 00:10:32,880 Rapid high movement sleep. 166 00:10:33,310 --> 00:10:33,800 Okay. 167 00:10:37,320 --> 00:10:41,430 Another thing about sleep or the sleep cycle is that sleep is regulated by 168 00:10:41,430 --> 00:10:47,320 an internal body clock that the body operates with a certain clock to make 169 00:10:47,320 --> 00:10:52,210 sure again that we're maximal, we have maximal efficiency and we're maximally 170 00:10:52,210 --> 00:10:53,860 effective and what we want to do. 171 00:10:54,135 --> 00:10:56,325 both mental, physically and spiritually. 172 00:10:56,325 --> 00:11:02,195 And this body clock, if you will, is called the circadian rhythm. 173 00:11:02,195 --> 00:11:03,405 Now you may have heard of that. 174 00:11:03,405 --> 00:11:06,495 I would encourage you again to put that in your browser and look it up 175 00:11:07,285 --> 00:11:09,365 in terms of what is circadian rhythm. 176 00:11:09,365 --> 00:11:16,905 But in effect, it is an internal body clock that allocates different parts of 177 00:11:16,905 --> 00:11:22,775 our body, mind and spirit to allow us to be Have a certain level of functionality 178 00:11:23,115 --> 00:11:24,945 doing different hours of the day. 179 00:11:25,675 --> 00:11:29,285 And if you want to know what that feels like or what's really involved 180 00:11:29,285 --> 00:11:34,925 with that if you have a job or if you get a job, where instead of working 9 181 00:11:34,925 --> 00:11:39,775 to 5, you have to work 5 to say 9 a. 182 00:11:39,775 --> 00:11:40,165 m. 183 00:11:40,225 --> 00:11:41,665 where you have to work the night shift. 184 00:11:42,095 --> 00:11:44,445 It takes a while to get accustomed to that. 185 00:11:44,445 --> 00:11:47,575 And if you doubt that, you talk to some people who work that night shift, 186 00:11:48,025 --> 00:11:49,775 particularly the ones who've just started. 187 00:11:49,795 --> 00:11:54,985 They will tell you how long it took them to adjust to work in the night 188 00:11:54,995 --> 00:11:56,475 shift as compared to the day shift. 189 00:11:56,485 --> 00:12:01,735 And the reason why that occurs is that the body, the body clock has to adapt. 190 00:12:02,695 --> 00:12:10,465 Has to adapt it's circadian rhythm to having you having us being more 191 00:12:10,475 --> 00:12:14,245 functional in the, in the nighttime as compared to in the daytime. 192 00:12:14,495 --> 00:12:16,715 My point is that none of this is accidental. 193 00:12:17,290 --> 00:12:20,830 So, so, and, and another way to look at it, if you get on an 194 00:12:20,840 --> 00:12:22,780 airplane, I'm, I'm in California. 195 00:12:22,790 --> 00:12:28,220 If you get on an airplane and you fly straight, say, six hours to Washington, D. 196 00:12:28,220 --> 00:12:33,830 C., say you have a meeting or, or you have a presentation it takes a while 197 00:12:33,860 --> 00:12:35,790 for your body sometimes to adjust. 198 00:12:35,810 --> 00:12:39,080 Now, each of us is different and so people, some people 199 00:12:39,080 --> 00:12:40,510 adjust faster than others. 200 00:12:40,770 --> 00:12:42,850 I would argue that the older you are. 201 00:12:43,050 --> 00:12:47,220 Probably the more challenging it is to adjust, but my point is that 202 00:12:47,220 --> 00:12:49,110 an adjustment needs to be made. 203 00:12:49,780 --> 00:12:54,520 So there are some tips to better sleep and just to go over a couple of these. 204 00:12:54,700 --> 00:12:58,310 Some have suggested reduced smartphone usage, which makes sense. 205 00:12:58,310 --> 00:13:00,670 If you're trying to get to sleep, you probably don't want to. 206 00:13:01,095 --> 00:13:05,175 Be checking the stock market at nine o'clock at night to see what happened, 207 00:13:05,625 --> 00:13:09,885 particularly if it's in the red and not in the green, because that may disrupt 208 00:13:09,885 --> 00:13:12,875 your ability to sleep well that night. 209 00:13:13,485 --> 00:13:16,715 It's important to create a nightly ritual, maybe go to 210 00:13:16,715 --> 00:13:18,765 sleep around about the same time. 211 00:13:19,265 --> 00:13:23,185 Some say you want you to avoid caffeine and what I've learned is that caffeine 212 00:13:23,185 --> 00:13:25,985 has different effects on different people. 213 00:13:25,985 --> 00:13:29,895 There are some people who say they cannot drink caffeine at night late 214 00:13:29,895 --> 00:13:31,475 at night because it keeps them awake. 215 00:13:31,515 --> 00:13:34,655 Others have said caffeine helps them to go to sleep. 216 00:13:34,655 --> 00:13:36,715 So it depends on which one of those categories. 217 00:13:37,080 --> 00:13:38,250 you fall into. 218 00:13:38,670 --> 00:13:43,190 There are suggestions that we shouldn't drink, drink or eat very late, right 219 00:13:43,190 --> 00:13:46,510 before we go to sleep, that that may very well prevent us from sleeping. 220 00:13:46,800 --> 00:13:51,189 And that we should probably sleep at the same time every night, roughly. 221 00:13:52,070 --> 00:13:57,635 Other thing to keep in mind is that depending on your age your requirement On 222 00:13:57,635 --> 00:14:04,415 average, for hours of sleep vary with the those of us who are 18 years of age and 223 00:14:04,435 --> 00:14:10,075 older, IE adults we basically require an average of about 8 hours of sleep, 7 to 224 00:14:10,075 --> 00:14:13,285 9 hours in general and as we go younger. 225 00:14:13,525 --> 00:14:15,055 we require more sleep. 226 00:14:15,305 --> 00:14:17,815 Teenagers require 8 to 10 hours of sleep. 227 00:14:17,815 --> 00:14:22,235 So if you have a teenager who's sleeping longer than what you 228 00:14:22,235 --> 00:14:24,655 sleep, that's normal for him or her. 229 00:14:25,135 --> 00:14:28,875 And of course, when, when you go all the way down to the newborns and the infants, 230 00:14:29,115 --> 00:14:32,525 they sleep 12 to 17 hours of sleep. 231 00:14:32,835 --> 00:14:35,695 And you know, this, you know, as you've taken care of your 232 00:14:35,695 --> 00:14:37,125 children when they were babies. 233 00:14:37,355 --> 00:14:40,405 So, so it really does vary depending on your age. 234 00:14:41,635 --> 00:14:45,765 But the point I want to make, and this really drives home what our topic is, 235 00:14:46,125 --> 00:14:51,265 that when you fail to get that normal amount of sleep that you need, for 236 00:14:51,265 --> 00:14:55,105 whatever reason, learn how to take a nap. 237 00:14:56,085 --> 00:14:57,155 Let me say that again. 238 00:14:57,485 --> 00:15:01,015 When you fail to get that normal amount of sleep that you know, that 239 00:15:01,015 --> 00:15:03,935 you need, learn how to take a nap. 240 00:15:03,935 --> 00:15:08,805 So what we're going to talk about is napping, N A P P I N G, or 241 00:15:08,805 --> 00:15:11,205 what I like to call power napping. 242 00:15:11,615 --> 00:15:12,135 Okay. 243 00:15:12,655 --> 00:15:17,495 And so what we're talking about is that how you can supplement your 244 00:15:17,505 --> 00:15:20,205 normal regular nighttime sleep hours. 245 00:15:20,555 --> 00:15:24,545 If for some reason out of your control something happens or you 246 00:15:24,545 --> 00:15:28,725 have to get up or you get a phone call that's disturbing or whatever. 247 00:15:29,075 --> 00:15:32,045 And so that you're not able to get your regular amount of sleep at night. 248 00:15:32,655 --> 00:15:38,565 If you are able to learn how to power nap or how to nap, that can supplement 249 00:15:38,855 --> 00:15:42,865 that sleep that you did not get and allow you to be more efficient 250 00:15:42,865 --> 00:15:45,365 and effective as the day goes on. 251 00:15:45,755 --> 00:15:49,295 So I'm going to define, and I like to give definitions, napping 252 00:15:49,315 --> 00:15:52,045 is, is equal to a brief sleep. 253 00:15:52,345 --> 00:15:55,695 Okay, so what do we mean by a brief sleep? 254 00:15:56,675 --> 00:16:01,875 And the other thing about napping is that it's a backup system for poor sleep. 255 00:16:02,980 --> 00:16:03,340 Right? 256 00:16:03,870 --> 00:16:06,040 A backup system for poor sleep. 257 00:16:06,040 --> 00:16:10,000 And we'll, we'll define this a bit more as we go along. 258 00:16:10,260 --> 00:16:14,900 One of the things to keep in mind, and you know this the naps are not uncommon, are 259 00:16:15,110 --> 00:16:19,130 quite common in a number of other cultures outside of the United States of America. 260 00:16:19,600 --> 00:16:23,610 A lot of cultural traditions have what they call a coffee nap. 261 00:16:24,010 --> 00:16:26,560 Some countries have siestas. 262 00:16:26,560 --> 00:16:29,980 And when I talk about this, I'm talking about In the middle part of the 263 00:16:29,980 --> 00:16:31,480 day, I'm not talking about at night. 264 00:16:31,480 --> 00:16:32,840 I'm talking about during the day. 265 00:16:33,260 --> 00:16:38,690 Some European, Middle Eastern, Asian cultures have napping that's built 266 00:16:38,690 --> 00:16:45,050 into their normal process, recognizing that many times that is effective in 267 00:16:45,050 --> 00:16:48,920 terms of helping us be more efficient. 268 00:16:49,155 --> 00:16:51,825 Mentally, physically and spiritually. 269 00:16:52,295 --> 00:16:56,405 And I can tell you certainly as a, as a physician, as a surgeon, trauma 270 00:16:56,405 --> 00:17:01,785 surgeon I, I did a lot of napping, I had to and, and, and all of us did. 271 00:17:02,145 --> 00:17:05,505 So my point is that since we probably do it anyway, 272 00:17:06,005 --> 00:17:10,685 inadvertently, why not understand how to use it, how to control it? 273 00:17:11,030 --> 00:17:13,010 and how to make it work best for us. 274 00:17:13,010 --> 00:17:16,680 And that's really the essence of what I'm trying to get across today. 275 00:17:17,340 --> 00:17:22,780 And indeed physicians as in, in, in other areas survival naps. 276 00:17:23,210 --> 00:17:27,600 You know, patients don't just get sick or require surgery or emergency 277 00:17:27,600 --> 00:17:29,400 surgery between nine to five. 278 00:17:29,660 --> 00:17:32,280 It happens in the middle of the night or early morning. 279 00:17:32,519 --> 00:17:34,870 And so we have to adjust to doing that. 280 00:17:36,400 --> 00:17:41,730 And so you may very well be have a job where, where you have to work that night 281 00:17:41,739 --> 00:17:46,840 shift for whatever reason, either for an emergency or just as a routine for. 282 00:17:47,120 --> 00:17:48,630 The job that you have to do. 283 00:17:49,840 --> 00:17:54,110 The other thing that we know about napping and again, this is work from the, the 284 00:17:54,110 --> 00:17:59,710 Mayo Clinic and, and other distinguished areas, is that it does decrease stress. 285 00:18:00,200 --> 00:18:03,740 And it is also believed that it does improve memory. 286 00:18:04,290 --> 00:18:07,720 Most hospitals, the most large hospitals major. 287 00:18:08,000 --> 00:18:14,000 Health care centers have sleep labs and sleep labs is where many times 288 00:18:14,000 --> 00:18:16,699 individuals who have difficult to sleep and or they may have some 289 00:18:16,719 --> 00:18:18,510 cardiac issue or some other issue. 290 00:18:18,900 --> 00:18:23,500 A number of patients are evaluated for their sleep activity and how that 291 00:18:23,520 --> 00:18:27,910 interreacts mentally, physically, or spiritually with their normal health. 292 00:18:28,299 --> 00:18:31,210 And so this is where also where a lot of this data comes from. 293 00:18:31,220 --> 00:18:34,979 So napping helps to decrease stress and improve memory. 294 00:18:36,989 --> 00:18:38,830 And again, when you don't get enough. 295 00:18:39,325 --> 00:18:43,745 Sleep, something wakes you up and you just, when you wake up in the morning, 296 00:18:43,745 --> 00:18:48,355 you just don't feel like you, you're relaxed and you're, and, and you, you, you 297 00:18:48,355 --> 00:18:53,235 don't feel rested then think about power napping and, and this is what we're going 298 00:18:53,235 --> 00:18:55,285 to, we're going to talk about in detail. 299 00:18:55,865 --> 00:19:01,395 Well, and so I'm going to define power napping is napping with intentionality. 300 00:19:02,505 --> 00:19:06,285 Let me say that again, napping with intentionality. 301 00:19:06,295 --> 00:19:08,455 So that means is I wake up. 302 00:19:08,920 --> 00:19:13,640 I don't know, let's say six o'clock and I just feel tired, you know, and 303 00:19:13,640 --> 00:19:16,210 I normally wake up at six o'clock, but this time, let's say I just, 304 00:19:16,470 --> 00:19:18,880 I just don't feel fully rested. 305 00:19:19,260 --> 00:19:24,050 Then I need to figure out if I can implement some power 306 00:19:24,050 --> 00:19:26,189 napping during that day. 307 00:19:26,399 --> 00:19:28,040 And we'll go, we'll talk about that. 308 00:19:29,600 --> 00:19:31,940 So some tips on power napping. 309 00:19:32,510 --> 00:19:35,880 Number one, it is not right for everybody. 310 00:19:36,375 --> 00:19:40,575 Okay, so one of the first things you need to determine is are 311 00:19:40,575 --> 00:19:42,675 you a person who can power nap? 312 00:19:42,955 --> 00:19:46,884 It may be that it's just not right for you, that it just doesn't work. 313 00:19:46,885 --> 00:19:47,765 You don't like it. 314 00:19:48,164 --> 00:19:51,385 It makes you uncomfortable, et cetera, et cetera. 315 00:19:51,755 --> 00:19:52,545 That's okay. 316 00:19:53,494 --> 00:20:00,015 What we know is that each of us is individually unique but if power napping 317 00:20:00,025 --> 00:20:04,064 is for you and you're able to do it, then. 318 00:20:04,850 --> 00:20:05,520 Very good. 319 00:20:06,140 --> 00:20:11,590 Second, Tim, is obviously you got to do it at the right time. 320 00:20:12,120 --> 00:20:17,780 Now, if you have a job where you have breaks, depending on how long those 321 00:20:17,799 --> 00:20:22,899 breaks are, that may be where you may, when you might want to consider it. 322 00:20:22,899 --> 00:20:22,909 Sure. 323 00:20:23,060 --> 00:20:23,810 Power napping. 324 00:20:24,000 --> 00:20:27,620 But again, again, there are a lot of other things that have to come into play there. 325 00:20:27,770 --> 00:20:29,350 What type of job do you have? 326 00:20:29,840 --> 00:20:31,520 What do you do on your break time? 327 00:20:31,780 --> 00:20:36,030 Do you break alone or are you with a group, et cetera, et cetera. 328 00:20:36,270 --> 00:20:40,749 So the first, the first tip about power napping is, is it right for you? 329 00:20:41,330 --> 00:20:42,080 Figure that out. 330 00:20:42,120 --> 00:20:45,860 Second thing is you need to time it correctly. 331 00:20:46,180 --> 00:20:51,690 The third tip is you need to create a calm space. 332 00:20:52,009 --> 00:20:56,539 So if it's right for you, and if you can figure out the right time, you need 333 00:20:56,539 --> 00:20:58,300 to figure out the right environment. 334 00:20:58,585 --> 00:21:03,745 Is what I'm trying to say maybe if, if you work in a building and you can 335 00:21:03,745 --> 00:21:07,385 walk across the street and there's a park there, maybe, maybe that's 336 00:21:07,385 --> 00:21:08,975 the right, right place for you. 337 00:21:09,245 --> 00:21:13,705 Maybe a number of hospitals particularly when I was Surveying for the Joint 338 00:21:13,705 --> 00:21:18,525 Commission as a position surveyor, I have restrooms or meditation rooms. 339 00:21:18,535 --> 00:21:19,595 I was surprised at that. 340 00:21:19,635 --> 00:21:23,955 I didn't know that was, that was a thing, but indeed more and more hospitals 341 00:21:23,955 --> 00:21:25,715 are getting smarter and smarter. 342 00:21:26,040 --> 00:21:31,040 About the importance of taking care of caregivers, nurses, doctors, 343 00:21:31,390 --> 00:21:36,970 lab technicians you know, on and on and on in terms of providing space. 344 00:21:36,980 --> 00:21:41,170 So, if you are fortunate enough to work for an organization that provides 345 00:21:41,170 --> 00:21:45,230 that space and that solves the problem, most of us probably are not, and you're 346 00:21:45,240 --> 00:21:46,800 probably going to have to get creative. 347 00:21:48,055 --> 00:21:51,915 And the fourth tip is that you should probably practice power 348 00:21:51,915 --> 00:21:53,825 napping before you actually do it. 349 00:21:54,185 --> 00:21:58,345 Okay, because you don't want to be on a job where you have a 350 00:21:58,345 --> 00:22:01,665 break and you go to power now, but then you wake up two hours later. 351 00:22:02,165 --> 00:22:04,105 That, that, that would not be a good thing. 352 00:22:04,355 --> 00:22:05,975 So you want to practice it. 353 00:22:05,985 --> 00:22:06,895 So how do you do that? 354 00:22:06,905 --> 00:22:10,265 Well, obviously you practice it at home and maybe in the 355 00:22:10,265 --> 00:22:11,715 evening or maybe on weekends. 356 00:22:12,180 --> 00:22:17,140 And one of the suggestions is you take an alarm clock and, and you 357 00:22:17,160 --> 00:22:21,280 practice setting the alarm clock for the amount of time that, that 358 00:22:21,280 --> 00:22:22,930 you want to, you want to power now. 359 00:22:23,610 --> 00:22:28,420 Now, which gets into another part of the definition of power now. 360 00:22:28,745 --> 00:22:30,245 How long are we talking about? 361 00:22:30,765 --> 00:22:33,965 How long actually is a power nap? 362 00:22:34,805 --> 00:22:39,175 Well, there are many studies about this, a number of studies about this, but it, 363 00:22:39,215 --> 00:22:45,965 it, it appears that a power nap should be within the range of 15 to 30 minutes. 364 00:22:46,335 --> 00:22:49,685 Now, obviously it can be a little above that or less. 365 00:22:50,520 --> 00:22:55,580 But, but you want it to be, you, you want it to be just in that timeframe or just 366 00:22:55,580 --> 00:23:01,880 in that timeframe that gives you a feeling of being re energized, but where you're 367 00:23:01,880 --> 00:23:05,260 not feeling groggy or sleepy, if you will. 368 00:23:05,460 --> 00:23:09,580 And the belief is that if you go too much beyond 30 minutes 369 00:23:09,880 --> 00:23:12,170 so that, and, and you wake up. 370 00:23:12,835 --> 00:23:14,915 that you may not feel completely rested. 371 00:23:14,915 --> 00:23:18,275 And we've all had that feeling of grogginess, if you will. 372 00:23:18,545 --> 00:23:21,685 So I'm going to suggest that you keep your power nap in between 373 00:23:21,985 --> 00:23:24,055 15 to 30 minutes, roughly. 374 00:23:24,055 --> 00:23:28,305 Probably, probably about 20 minutes would be in the sweet spot if you can do that. 375 00:23:28,305 --> 00:23:31,695 And that's why it's important for you to practice with alarm clock at 376 00:23:31,705 --> 00:23:36,395 home until you really get it down to a science so you can do it well. 377 00:23:37,745 --> 00:23:42,805 Another suggestion in terms of to be able to nap efficiently is it's 378 00:23:42,825 --> 00:23:47,635 believed that the most effective time to power nap or to nap During the day is 379 00:23:47,635 --> 00:23:49,735 probably between one and three o'clock. 380 00:23:50,335 --> 00:23:54,545 Many times it may be after lunch if if you have that flexibility, 381 00:23:54,545 --> 00:23:57,965 it's your job but you certainly don't want to do it too late. 382 00:23:58,375 --> 00:24:02,480 You don't want to look at power napping between two or three hours before 383 00:24:02,480 --> 00:24:05,670 bedtime, because that, of course, that is going to be difficult for you to go 384 00:24:05,670 --> 00:24:08,320 to sleep for a full seven or eight hours. 385 00:24:09,220 --> 00:24:10,990 Use the alarm clock liberally. 386 00:24:11,450 --> 00:24:16,650 If you like to wear a face mask or something to make the area more convenient 387 00:24:16,650 --> 00:24:18,580 for you to sleep, by all means do that. 388 00:24:18,640 --> 00:24:20,400 Obviously you want a quiet place. 389 00:24:20,680 --> 00:24:23,840 And again, I would say a maximum of 30 minutes. 390 00:24:24,360 --> 00:24:29,160 A maximum of 30 minutes, but some say 15 to 30 minutes. 391 00:24:29,160 --> 00:24:33,250 And so that's probably a good time frame for power now. 392 00:24:33,490 --> 00:24:38,000 And then that's again, the whole issue of caffeine again, some can drink a 393 00:24:38,000 --> 00:24:40,130 cup of coffee and it relaxes them. 394 00:24:40,425 --> 00:24:43,425 And then they can get in there 15 minutes of power napping or 395 00:24:43,425 --> 00:24:45,055 20 minutes of power napping. 396 00:24:45,305 --> 00:24:48,705 Others, the coffee completely wires them and wakes them up. 397 00:24:48,995 --> 00:24:51,535 And it has the very opposite effect. 398 00:24:51,975 --> 00:24:57,295 So you need to see what type of person you are and whether that 399 00:24:57,525 --> 00:24:59,240 really sort of works for you. 400 00:25:00,010 --> 00:25:06,200 But it is important for us to get good sleep because it really does enhance 401 00:25:06,200 --> 00:25:09,820 our physical and cognitive performance. 402 00:25:10,100 --> 00:25:15,160 But again, we may have some work to do to figure out which category we fit into 403 00:25:15,430 --> 00:25:18,610 and how we can do that most effectively. 404 00:25:20,480 --> 00:25:24,620 Let me also say that a full sleep cycle is 90 minutes. 405 00:25:24,900 --> 00:25:27,370 Now again, going back to when you're sleeping at night, those 406 00:25:27,380 --> 00:25:33,160 seven or eight hours, most of us sleep in 90 minute cycles at night. 407 00:25:33,595 --> 00:25:37,355 We sleep 90 minutes, let's say we go into REM sleep where we're dreaming, 408 00:25:37,365 --> 00:25:41,885 we wake up and then we go back to sleep for another 90 minute cycle. 409 00:25:42,125 --> 00:25:49,675 So it is normal for you to go to sleep and then wake up from a 410 00:25:49,675 --> 00:25:51,325 dream and then go back to sleep. 411 00:25:51,375 --> 00:25:52,195 That is normal. 412 00:25:52,215 --> 00:25:53,865 That is not abnormal at all. 413 00:25:55,475 --> 00:25:56,955 So that's the normal sleep cycle. 414 00:25:56,955 --> 00:26:01,915 But again, the nap probably should not exceed 30 minutes. 415 00:26:03,715 --> 00:26:07,165 And more likely than not, it should probably average about 20 minutes. 416 00:26:08,155 --> 00:26:11,025 Some have said that tired minds don't plan well. 417 00:26:11,325 --> 00:26:13,345 Sleep first, plan later. 418 00:26:13,785 --> 00:26:15,495 This is a quote from Walter Reich. 419 00:26:19,725 --> 00:26:24,135 There are other relaxation techniques you can practice that can help you to 420 00:26:24,135 --> 00:26:26,835 relax that may not involve sleeping. 421 00:26:26,975 --> 00:26:30,415 Some meditate, and that's fine if you're comfortable with 422 00:26:30,425 --> 00:26:31,445 that and you like to do that. 423 00:26:31,895 --> 00:26:37,395 But basically mindfulness, mindfulness is just finding a place where you just think 424 00:26:37,425 --> 00:26:42,125 positively and you just sort of take a, a mental health break, I like to call it. 425 00:26:42,565 --> 00:26:48,095 So my, so meditation is, is a method of achieving mindfulness, if you will. 426 00:26:51,235 --> 00:26:56,655 So, in summary, the science of sleep has taught us that indeed the brain is 427 00:26:56,655 --> 00:27:01,635 very active when we're sleeping because it has a lot of work to do to prepare 428 00:27:01,635 --> 00:27:04,755 us for our awakeness the following day. 429 00:27:05,565 --> 00:27:10,980 Next that, Good sleep obviously allows us to decrease stress and improve memory. 430 00:27:11,580 --> 00:27:16,440 The power nap can help to supplement situations where you are not able 431 00:27:16,480 --> 00:27:19,250 to get a good, good night's sleep. 432 00:27:19,630 --> 00:27:23,600 And usually the power nap should average about 20 minutes, but we like 433 00:27:23,600 --> 00:27:26,030 to say in a range of 15 to 30 minutes. 434 00:27:26,440 --> 00:27:30,620 If you go over the 30 minutes, then it's, it's like a regular sleep where you may. 435 00:27:31,055 --> 00:27:32,015 Feel groggy. 436 00:27:32,235 --> 00:27:35,685 And so you probably don't want to do that in the middle of the day. 437 00:27:35,925 --> 00:27:40,405 The best time for the power napping is probably between 1 and 3 p. 438 00:27:40,405 --> 00:27:40,645 m. 439 00:27:41,315 --> 00:27:42,485 if you're able to. 440 00:27:43,045 --> 00:27:47,515 But please be careful and, and understand what your job is and the 441 00:27:47,515 --> 00:27:49,645 environment where you work so that you. 442 00:27:50,150 --> 00:27:54,270 You do not necessarily put yourself in any distress because 443 00:27:54,270 --> 00:27:55,960 of your power napping technique. 444 00:27:56,430 --> 00:28:02,160 Practice it at home first, after you've decided if you're a napping person 445 00:28:02,160 --> 00:28:06,180 or person who can do this, practice it at home and if it works for you 446 00:28:06,500 --> 00:28:11,150 this may very well be an excellent technique to allow you to get through 447 00:28:11,350 --> 00:28:14,500 sometimes what may be challenging days. 448 00:28:16,370 --> 00:28:19,170 As always, I like to end with my basic principles. 449 00:28:19,170 --> 00:28:21,480 My first principle is God is in charge. 450 00:28:21,760 --> 00:28:26,180 I'm a physician of faith and it has indeed been my faith in God that has 451 00:28:26,180 --> 00:28:33,030 sustained me these 50 plus years of practice and 76 plus years of life. 452 00:28:33,590 --> 00:28:36,020 I don't have bad days, second principle. 453 00:28:36,260 --> 00:28:39,360 I've learned that bad days are good or bad when I say they are, 454 00:28:39,360 --> 00:28:40,690 so I stopped saying they were. 455 00:28:41,290 --> 00:28:43,030 Third don't sweat the small stuff. 456 00:28:43,030 --> 00:28:44,280 Most stuff is small. 457 00:28:44,590 --> 00:28:46,610 Fourth, forgiveness is therapy. 458 00:28:46,960 --> 00:28:49,850 And number five, everything is a relationship. 459 00:28:50,290 --> 00:28:52,550 And relationships are based on three things. 460 00:28:52,570 --> 00:28:56,340 Mutual respect, mutual trust, good communication. 461 00:28:56,975 --> 00:29:00,155 If you like these podcasts, and we've been doing them, this is our 462 00:29:00,155 --> 00:29:05,955 second year now we do approximately one podcast per week for a month. 463 00:29:06,445 --> 00:29:11,155 I would encourage you to become a, one of our patron, elite patrons. 464 00:29:11,465 --> 00:29:12,685 Go to patron. 465 00:29:12,685 --> 00:29:12,965 podbean. 466 00:29:14,505 --> 00:29:19,855 com forward slash H W W P, that's patron. 467 00:29:19,865 --> 00:29:20,205 podbean. 468 00:29:21,935 --> 00:29:23,895 com forward slash. 469 00:29:24,410 --> 00:29:29,730 H W W P and, and become one of our elite patrons. 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