Beat After Lunch Sleepiness

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Enrique Saguil, M.D.

My Doctor: Listens to my concerns Cares what I have to say Doesn’t Keep Me Waiting Gives Me Options

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

First Health Associates

2010 S. Arlington Heights RdLL Suites

Arlington Heights, IL

The First Health Approach

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Your Community of Care

Ric Saguil, MDJason Gruss, MDTom Jordan, RD

Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DC

Emery Paredes, PTCourtney Day, EPYu Zhu, MD China

Mike Blumberg, LCPC

You

Basic Training

• Sleep cycles• Food (macronutrient influence)

Sleep Architecture

Sleep/Wake Architecture

EEG swim wear

Brain Wave Activity

In Summary-

Congratulations!!!!

Sleep at Night

• Sara Mednick UCSD Volunteers to play word games then nap subjects awoke at NREM REM and Rest (no sleep) REM sleep, had 40% improvement new gaming

-REM sleep allows free association between ideas and memories (active time in brain) REM dreams?

In favor of Naps

• The restorative effects of naps on perceptual deterioration – Sara Mednick Subjects tested 4 times in a day instead of given a night to “slow learn” at night Deterioration decreased if nap given between 2nd and 3rd test

Those opposed….

• Habitual nap takers do better with post nap Catherine E. Milner: with a nap Habitual Nappers = improved alertness, motor procedural learningNonHabitual Nprs= improved alertness, procedural deterioration

So what happens after lunch?

Timing is everything!

• Save the “complex” tasks for - morning (800am) - brunch (11:30am)• Instigate the stress response - (10:00am) - (1:00pm)

Stress Response

• Ear - music• Sight – light/sun• Smell – aromatherapy• Touch – (muscle stretch)• Taste - food!

Food choices to help the circadian rhythm

• Food stimulates gut hormones• Mastication (jaw muscle) stimulates saliva• Proper timing of gut hormone helps in satiety

the remainder of the day into the evening• Better sleep at night, more wakeful next day• Less crash at post lunch trough

Avoiding the Wall

Glycemic Index

Work it sugar!

The First Health Performance Diet

• High Powered Oat Breakfast (Oatmeal, Flaxseed, Walnuts, Apples, Cinnamon)

• Greek Yogurt (140 cal, 14g protein)

• PVC Lunch: Turkey Sandwich, Vegetable Soup

• Afternoon Go-To: – Cottage Cheese + Fruit– Almonds + Cheese Stick– Paleoshake (protein, almond milk, frozen fruit)

• PVC Dinner: 4oz Salmon, 1c Broccoli, Sweet Potatoes, 2 cups Spinach salad w/ Balsamic

In Summary

• Save the “complex” tasks for 8am or 11am• Eat a small snack at 1030-1100am• Use the 5 senses to stimulate at 1-130pm• Good night sleep before major deadline • All else fails, load up on caffeine! (but ready

the bladder and the benadryl)

Reserve you spot now!

• Lunchtime Conference May 25th Wed- “Creating a Mini-Spa at your Workstation”• Saturday Conference June 4th- “Integrative Approaches to Asthma”• Wholefoods Market June 18th Sat- “Memory, Mood and Mental Health”

QUESTIONS?

COMMENTS?CONCERNS?

Thanks for staying awake!

2010 South Arlington Heights RoadArlington Heights, IL

Phone: 847-593-3330www.FirstHealthAssociates.com

bibliography• Sleep-dependent learning: a nap is as good as a night Sara Mednick1, Ken Nakayama1 & Robert Stickgold2

Nature Neuroscience 6, 697 - 698 (2003) Published online: 22 June 2003; | doi:10.1038/nn1078• The restorative effect of naps on perceptual deterioration Sara C. Mednick1, Ken Nakayama1, Jose L. Cantero2, Mercedes Atienza2, Alicia A. Levin2, Neha Pathak2 & Robert Stickgold2

Nature Neuroscience 5, 677 - 681 (2002) Published online: 28 May 2002; | doi:10.1038/nn864• Habitual napping moderates motor performance improvements following a short daytime nap Catherine E. Milnera, Stuart M. Fogela and Kimberly A. Cote Biological Psychology Volume 73, Issue 2, August 2006, Pages 141-156