Transcript
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Dr William T Choctaw: Good morning.
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I'm Dr.
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William T.
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Choctaw, and I am delighted
to have you with us today.
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Each month, we strive to provide you,
our listeners, with mental, physical, and
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spiritual strength by giving actionable
advice, tips, guidance, and information
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to help you achieve your own personal,
professional, and spiritual goals.
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We consider the health of the
mind, body, and spirit paramount.
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It's a single unit that provides
a cumulative strength greater
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than its individual parts to
strengthen you, the whole person.
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Today, we're going to talk about napping.
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That's right, we're going
to talk about napping.
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One of those things that you've done quite
a bit, but probably completely ignored
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what some of the benefits may have been.
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So, sit back and spend the next
few minutes with us as we go
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over this very important topic.
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As always, we like to
start with our beliefs.
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I believe that life is about
being of service to others.
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We're put on this earth
to help other people.
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Two, I believe knowledge is power.
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The reason why we put time and
effort and energy into these podcasts
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is that we want to empower you to
go out and make a better world.
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I believe the leaders can change the world
that indeed, the more empowered we are,
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each of us, the better world we can make.
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So sit back and enjoy.
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As always, we like to put out an outline,
and the purpose of the outline is to let
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you know what we're gonna talk about.
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And as importantly, to let you know
when we're just about done we're gonna
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talk about the science of sleeping
something we do every night, but we may
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give very little thought to how it works
and how it helps us, how it helps us.
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We're gonna talk about the sleep cycle
and define that for you, and then we'll.
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Progress to the role of napping.
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Specifically, we're going
to talk about power napping.
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Yes, there is something
called power napping.
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And we're going to talk about
how we individually can use the
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ability to intentionally nap during
different times of day or during
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different days of the week to help
us be more effective and to thrive.
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As you know, and as we frequently
said, these Masterclass, these podcasts
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are part of our Masterclass series.
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We believe that it is important, again,
that you learn information, particularly
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healthcare types of information.
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Because we believe that you are in
charge of your body, and the more you
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understand about your mind, a body and
spirit, the more effective you can be
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as a steward of your body, mind and
spirit and be productive to help others.
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Now, these podcasts are based
on my 76 years of life and over
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50 years of medical practice.
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For over 50 years, I was a
practicing general surgeon,
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general trauma surgeon, actually.
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And there are a lot of things that
I thought I knew when I started
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practice but it's been amazing to
me, the things that I've learned from
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my patients, from my patients about
life, about health and about Growing
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stronger and being more effective.
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So much of what I'm going to share
with you is information that I have
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learned over my years of experience.
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In addition to that one of the sources for
a lot of the data, particularly the data
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from today will be from the Mayo Clinic.
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And so I would encourage you to go to your
browser and look up sleep disorders or
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sleeping or napping and all those things.
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And you can get much more detailed
information, but what you will get
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from me will be my opinion about how
all these things impact your life.
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And based on my experience,
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as you know, the body.
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And the mind and the
spirit are all connected.
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And indeed, if there's anything that
I have learned in the last 50 odd
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years or so, is that if you want to
treat patients health wise, you have
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to address those three different areas
the mind, the body, and the spirit.
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And so much of what we discuss
will involve those different areas.
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We're going to talk about
the science of sleeping.
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Think about that.
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The science of sleeping.
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Yes, there is a science of sleeping and
we're going to delve into that so that
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we can understand a little more about
how sleeping works and how we can use
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different areas of sleeping to allow
us to be more productive individually.
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Now, as you know, sleep is
an essential It's essential
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for our overall daily health.
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Ironically, certainly growing
up, we used to think, well, you
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know, sleep is not that important.
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I can just get a few hours of sleep and
be just as effective as if I had gotten
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my regular number of hours of sleep.
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But that's not really true.
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Even though many of us felt
that way, I certainly felt
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that way as a surgical intern.
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And partly because, like many of
you our job was not designed so
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that we could get seven or eight
hours of sleep every single night.
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And that's why we're going to address
this and tell you what alternative
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things you can do that would allow you
to be just as effective, if not more
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so, in terms of what you have to do.
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One of the things that we have learned
in the science of sleeping over the
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years, we used to think, we physicians
used to think, that when we all went to
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sleep that the brain sort of shut down.
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That as we were resting that
the brain itself took a rest.
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And what a number of studies have shown is
that the reality is, is that's not true.
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And that indeed the brain is the
very opposite when we're asleep.
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That when we shut down, the
brain many times becomes very,
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very active in multiple areas.
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And so what, what we learned is that the
brain during sleep does two very important
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things in two in, in different areas.
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One, it processes our day's events.
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Now, I don't particularly
understand why it does that.
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And I think I would argue that most
of us don't really understand that,
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but we know that that activity does
occur, that for some reason, part of.
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The longevity and the activity
and the process by which the, the
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body and mind and spirit have to
operate is that there needs to be
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some processing of daily events.
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The second area that the brain does
while we're asleep, and remember when
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we're asleep, we are not conscious.
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Right?
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We are not consciously doing things.
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The body just operates on automatic
pilot and that's sort of what sleep is,
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and we'll get into that a bit later.
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But the second area is
restoration of energy.
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And this is one of the reasons
why that if you get a good sleep
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you feel better when you get up.
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You feel energized.
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You feel you're ready to take on the day.
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Well, that is not accidental.
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And so your body was
designed to do it that way.
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It was designed to do it that way.
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And as I said, the exciting
part of that is during sleep,
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we're completely unconscious.
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We are not in control consciously
about what's going on.
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But yet.
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Your body has been programmed to
take care of things and to maintain
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a certain level of efficiency that we
are, are not directly responsible for.
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So, let's talk about the sleep cycle.
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The sleep cycle.
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There are a number of physicians who,
devote their lives to studying sleep and
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sleep ramifications and, and sleep issues
and how that relates to healthcare and
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how they can improve the quality of health
that we all get by understanding sleep.
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Well, there are basically four
different areas of sleep or different
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cycles of sleep, if you will.
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There's called N1, which is
a very, very light sleep.
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This is the very beginning.
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This is when we Cuddle
up, let's say at night.
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We turn out the lights and we, we
turn on our side, or we turn on
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our stomach or maybe on our back.
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And, and we get ready to sleep.
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The second is in two,
which is also light sleep.
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And when I say light sleep, what I mean
is that we can, we're easily awakened.
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We're easily awakened.
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The slightest noise, the
slightest movement, etc, etc.
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We're easily awaking.
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And then we get to N3.
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Now N3 is a little deeper sleep
than, than light sleep, but
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it's not the deepest sleep.
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So we get to N3.
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Now, when we get to N3,
we may do some dreaming.
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Not a lot, maybe, but we
do, we may do some dreaming.
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And then the most talked about and
probably one of the areas of sleep that's
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been studied the most has been REM sleep.
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R E M.
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Rapid Eye Movement Sleep.
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Okay.
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This is where, this is
our deepest form of sleep.
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This is where we do our dreaming.
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And, and as the, the name
implies, our eyes move rapidly.
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They've discovered this in the
sleep labs and when they do
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different studies on individuals.
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But it is believed that if you get your
REM sleep, that you're in good shape.
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To say it another way, if you go to
sleep, but you're only in light sleep
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and you're constantly waking up and you
don't dream at all then you probably
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will not wake up completely rested.
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So needless to say, a lot of time and
effort has been spent on understanding
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exactly what's involved with REM sleep.
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Rapid high movement sleep.
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Okay.
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Another thing about sleep or the sleep
cycle is that sleep is regulated by
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an internal body clock that the body
operates with a certain clock to make
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sure again that we're maximal, we have
maximal efficiency and we're maximally
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effective and what we want to do.
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both mental, physically and spiritually.
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And this body clock, if you will,
is called the circadian rhythm.
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Now you may have heard of that.
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I would encourage you again to put
that in your browser and look it up
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in terms of what is circadian rhythm.
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But in effect, it is an internal body
clock that allocates different parts of
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our body, mind and spirit to allow us to
be Have a certain level of functionality
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doing different hours of the day.
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And if you want to know what that
feels like or what's really involved
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with that if you have a job or if you
get a job, where instead of working 9
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to 5, you have to work 5 to say 9 a.
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m.
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where you have to work the night shift.
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It takes a while to
get accustomed to that.
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And if you doubt that, you talk to
some people who work that night shift,
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particularly the ones who've just started.
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They will tell you how long it took
them to adjust to work in the night
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shift as compared to the day shift.
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And the reason why that occurs is that
the body, the body clock has to adapt.
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Has to adapt it's circadian rhythm
to having you having us being more
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functional in the, in the nighttime
as compared to in the daytime.
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My point is that none
of this is accidental.
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So, so, and, and another way
to look at it, if you get on an
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airplane, I'm, I'm in California.
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If you get on an airplane and you fly
straight, say, six hours to Washington, D.
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C., say you have a meeting or, or you
have a presentation it takes a while
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for your body sometimes to adjust.
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Now, each of us is different
and so people, some people
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adjust faster than others.
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I would argue that the older you are.
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Probably the more challenging it
is to adjust, but my point is that
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an adjustment needs to be made.
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So there are some tips to better sleep
and just to go over a couple of these.
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Some have suggested reduced
smartphone usage, which makes sense.
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If you're trying to get to sleep,
you probably don't want to.
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Be checking the stock market at nine
o'clock at night to see what happened,
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particularly if it's in the red and not
in the green, because that may disrupt
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your ability to sleep well that night.
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It's important to create a
nightly ritual, maybe go to
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sleep around about the same time.
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Some say you want you to avoid caffeine
and what I've learned is that caffeine
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has different effects on different people.
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There are some people who say they
cannot drink caffeine at night late
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at night because it keeps them awake.
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Others have said caffeine
helps them to go to sleep.
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So it depends on which
one of those categories.
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you fall into.
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There are suggestions that we shouldn't
drink, drink or eat very late, right
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before we go to sleep, that that may
very well prevent us from sleeping.
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And that we should probably sleep at
the same time every night, roughly.
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Other thing to keep in mind is that
depending on your age your requirement On
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average, for hours of sleep vary with the
those of us who are 18 years of age and
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older, IE adults we basically require an
average of about 8 hours of sleep, 7 to
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9 hours in general and as we go younger.
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we require more sleep.
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Teenagers require 8 to 10 hours of sleep.
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So if you have a teenager who's
sleeping longer than what you
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sleep, that's normal for him or her.
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And of course, when, when you go all the
way down to the newborns and the infants,
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they sleep 12 to 17 hours of sleep.
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And you know, this, you know,
as you've taken care of your
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children when they were babies.
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So, so it really does vary
depending on your age.
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But the point I want to make, and this
really drives home what our topic is,
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that when you fail to get that normal
amount of sleep that you need, for
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whatever reason, learn how to take a nap.
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Let me say that again.
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When you fail to get that normal
amount of sleep that you know, that
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you need, learn how to take a nap.
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So what we're going to talk about
is napping, N A P P I N G, or
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what I like to call power napping.
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Okay.
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And so what we're talking about is
that how you can supplement your
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normal regular nighttime sleep hours.
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If for some reason out of your
control something happens or you
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have to get up or you get a phone
call that's disturbing or whatever.
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And so that you're not able to get
your regular amount of sleep at night.
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If you are able to learn how to power
nap or how to nap, that can supplement
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that sleep that you did not get
and allow you to be more efficient
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and effective as the day goes on.
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So I'm going to define, and I
like to give definitions, napping
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is, is equal to a brief sleep.
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Okay, so what do we mean by a brief sleep?
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And the other thing about napping is
that it's a backup system for poor sleep.
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Right?
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A backup system for poor sleep.
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And we'll, we'll define this
a bit more as we go along.
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One of the things to keep in mind, and you
know this the naps are not uncommon, are
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quite common in a number of other cultures
outside of the United States of America.
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A lot of cultural traditions
have what they call a coffee nap.
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Some countries have siestas.
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And when I talk about this, I'm
talking about In the middle part of the
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day, I'm not talking about at night.
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I'm talking about during the day.
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Some European, Middle Eastern, Asian
cultures have napping that's built
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into their normal process, recognizing
that many times that is effective in
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terms of helping us be more efficient.
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Mentally, physically and spiritually.
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And I can tell you certainly as a,
as a physician, as a surgeon, trauma
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surgeon I, I did a lot of napping, I
had to and, and, and all of us did.
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So my point is that since
we probably do it anyway,
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inadvertently, why not understand
how to use it, how to control it?
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and how to make it work best for us.
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And that's really the essence of
what I'm trying to get across today.
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And indeed physicians as in, in,
in other areas survival naps.
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You know, patients don't just get
sick or require surgery or emergency
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surgery between nine to five.
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It happens in the middle of
the night or early morning.
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And so we have to adjust to doing that.
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And so you may very well be have a job
where, where you have to work that night
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shift for whatever reason, either for
an emergency or just as a routine for.
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The job that you have to do.
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The other thing that we know about napping
and again, this is work from the, the
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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.
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00:18:04,290 --> 00:18:07,720
Most hospitals, the most
large hospitals major.
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00:18:08,000 --> 00:18:14,000
Health care centers have sleep labs
and sleep labs is where many times
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individuals who have difficult to
sleep and or they may have some
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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.
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00:18:28,299 --> 00:18:31,210
And so this is where also where
a lot of this data comes from.
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00:18:31,220 --> 00:18:34,979
So napping helps to decrease
stress and improve memory.
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And again, when you don't get enough.
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Sleep, something wakes you up and you
just, when you wake up in the morning,
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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.
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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.
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00:19:06,295 --> 00:19:08,455
So that means is I wake up.
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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
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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.
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So some tips on power napping.
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00:19:32,510 --> 00:19:35,880
Number one, it is not right for everybody.
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00:19:36,375 --> 00:19:40,575
Okay, so one of the first things
you need to determine is are
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00:19:40,575 --> 00:19:42,675
you a person who can power nap?
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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.
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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.
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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.
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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.
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00:20:46,180 --> 00:20:51,690
The third tip is you need
to create a calm space.
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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.
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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
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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
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are getting smarter and smarter.
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00:21:26,040 --> 00:21:31,040
About the importance of taking care
of caregivers, nurses, doctors,
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00:21:31,390 --> 00:21:36,970
lab technicians you know, on and on
and on in terms of providing space.
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00:21:36,980 --> 00:21:41,170
So, if you are fortunate enough to
work for an organization that provides
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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
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napping before you actually do it.
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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
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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
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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.
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00:23:18,545 --> 00:23:21,685
So I'm going to suggest that you
keep your power nap in between
373
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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.
470
00:29:29,950 --> 00:29:35,240
And in addition to the podcasts that
you will be able to get, you will
471
00:29:35,240 --> 00:29:37,010
also be able to get PowerPoints.
472
00:29:37,040 --> 00:29:40,650
We, we do these podcasts usually
from PowerPoints, and you can
473
00:29:40,650 --> 00:29:42,110
get those for your collections.
474
00:29:42,110 --> 00:29:45,740
We'll, we'll expand your knowledge
of the information that we're
475
00:29:45,740 --> 00:29:47,340
trying to, trying to convey.
476
00:29:48,790 --> 00:29:54,310
And finally, be the
change you want to see.
477
00:29:55,195 --> 00:29:55,975
In the world.
478
00:29:57,375 --> 00:29:59,825
Thank you and have a wonderful day.
