SLEEP WELL LEAD WELL

Yatin J. Patel MD MBAFounder, Medical Director, Center for Sleep Studies,

IU Health Goshen Hospital.

Two Questions

• What are the biological reasons behind our inconsistent leadership?

• Why do two leaders with equal abilities achieve unequal results?

Game Plan

• Neurology of Leadership

• Sleep Physiology

• Rectangular Alertness

• Emotional Intelligence

• Informational Intelligence

• AEI∞ Model

Neurology of Leadership

• Internal Pacemaker (Suprachiasmatic Nucleus)

• Fear Center (Amygdala)

• Executive Center (Frontomedial Cortex)

Priciest Real Estate

Weakest Link Hypothesis

Sleep is different from Sleep!

Maximize your ROI

1. Create a sanctuary for sleep

2. Reserve your bedroom for sex & sleep only

3. Leverage might of Mother Nature

4. Avoid caffeine, nicotine, alcohol

5. Sweat for sound sleep

6. Avoid heavy meal at bedtime

7. Follow the 2-20 rule of napping

8. Develop a relaxing bedtime ritual

9. Pray on the pillow

Patel’s Alertness Sleepiness Scale

Circadian Pacemaker

Regain Lost Leadership

LAMPLeader’s Alertness Maximization Plan

1. Keep moving.

2. Face the light.

3. Take a PREM nap.

4. Get a relaxing massage.

5. Snack smartly.

6. Consume caffeine judiciously.

7. Seek spiritual support.

• Avoid alcohol.

Grumpy when Sleepy

• Inability to recognize emotions• Decreased subjective rating of happiness• Increased fear and anger because of amygdala

hyperactivity• Impaired social interaction and learning secondary to

perception fatigue• Reduced situational awareness• Nervousness, irritability, and grumpiness• Impaired self evaluation• Reduced motivation• Indecisiveness when faced with an ethical dilemma• Increased risk taking

Emotional Intelligence when Sleepy

1. Smile is my savior

2. Pause is my partner

3. Look in the eyes

4. Do not dwell on the unpleasant aspect of your work

5. Pray often on the go

6. Replace fear and anger with faith and empathy

7. Beware of delicate situations

8. Look for collaboration

9. Set the goals high

10.Exude enthusiasm and optimism

Mirror Neurons Vs. Super Neurons

Lethargy Pessimism

Anger Frustration

Super Neurons

Vitality Optimism

Enthusiasm Empathy

Foggy when Sleepy

• Short attention span• Easy distractibility• Poor working memory• Impaired memory consolidation• Unable to incorporate new information• Impaired memory retrieval• Formation of false memories• Rigid thinking • Lack of verbal fluency• Production misjudgements• Perseverance error• Impaired problem solving

Informational Intelligence when Sleepy

1. Seek relevant information.

2. Avoid distractions.

3. Write, draw, and remember.

4. Speak slowly & clearly. Avoid tongue twisters & long sentences.

5. Scrutinize, verify, & dissect the data.

6. Compile vital information in one location.

7. Seek simplicity.

8. Sleep on it if possible.

9. Listen to the lazy one.

10. Do not try failed solutions repeatedly.

AEImax Leader

Ten Steps to AEImax

1. Follow sleep hygiene with fervor.

2. Use PASS to rate your alertness.

3. Eliminate preventable causes of sleep deprivation.

4. Use LAMP to neutralize mid-afternoon sleepiness.

5. Use PREM nap routinely to maximize your leadership.

6. Be pleasantly aware of your emotional intelligence throughout the day.

7. Develop your EI with particular focus on empathy.

8. Distill information for greater good.

9. Be the most informed person in the industry.

10. Practice public speaking skills.

AEImax to AEI∞

• Selflessness and Greed for Greater Good

• Spirituality & Faith

Seven Steps to AEI∞ Leadership

1. Disciplined personal finances promotes selflessness.

2. Solicit your family’s cooperation in your quest for greater good.

3. Follow the 80/20 rule of selflessness. 4. Mentor with a selfless leader in the industry. 5. Make a conscious effort to encourage

selflessness in your colleagues.6. Stay close to a spiritual guru. Attend a spiritual

retreat every six months. 7. Develop a daily prayer routine.

AEI∞ leadership

Your A Score

Give yourself two points for each favorable answer.

1. Have you been sleeping well for seven to eight hours for last week?

2. Did you sleep well for seven to eight hours last night?

3. Did you exercise today?

4. Are you feeling maximally alert right now?

5. Can you sustain maximal alertness all day?

E Score

Give yourself two points for each favorable answer.

1. Can you recognize your emotions?

2. Can you manage your emotions?

3. Can you recognize others’ emotions?

4. Can you manage others’ emotions?

5. Are your social skills at their best?

I Score

Give yourself two points for each favorable answer.

1. Can you receive information accurately?

2. Can you process it effectively?

3. Can you apply it appropriately?

4. Are you the most informed person in the industry?

5. Are you the best speaker in the company?

S1 Score

Give yourself two points for each favorable answer.

1. Do you follow the 80/20 rule for selfless thinking?

2. Do you follow the 80/20 rule for selfless speech?

3. Do you follow the 80/20 rule for selfless action?

4. Do you spend two hours a week doing charity work?

5. Are you in contact with a selfless mentor?

S2 Score

Give yourself two points for each favorable answer.

1. Do you pray before starting your day?

2. Do you pray before retiring to bed?

3. Do you use a one-line prayer during your work?

4. Do you go to a spiritual retreat every six months?

5. Are you in contact with a spiritual guru?

AEI∞ leader

Add A score, E score, I score, S1 score, and S2 score and multiply the total by 2. This is your AEI score.

A hundred is a perfect score and when you achieve that you are an AEI∞ leader!

Summary• Monitor your AEI∞ Score continually

• Feel free to ask me questions md4sleep@gmail.com

• Find and Follow me yatinjpatel

Questions?

Pre-Class Quiz

• Epworth Sleepiness Scale (>12 will need to see sleep doc)

• Sleep Hygiene Score (highest score gets a gift)

• STOP Questionnaire for sleep apnea (2 out of 4 positive will need to see sleep doc)

Sleep Hygiene Score

Give yourself two points for each favorable answer.

• Do you get at least seven hours of sleep every night with a regular sleep wake schedule even on weekends?

• Do you use the bedroom only for sleep and sex?

• Do you avoid alcohol within three hours of bedtime and caffeine after one o’clock?

• Do you exercise at least twenty minutes a day?

• Do you pray before you go to bed?

STOP Questionnaire

• S … Do you snore loudly?

• T … Do you often feel tired, fatigued, or sleepy during daytime?

• O … Has anyone observed you stop breathing during sleep?

• P … Do you have or are you being treated for high blood pressure?

If you answer yes to two or more of these questions, then you are at high risk for obstructive sleep apnea, and you should talk to your doctor.

Email on request

• Tips for global leaders

• Tips for female leaders

• PREM nap technique

A = X + Y + Zt

1. Be brave

2. Set pseudo-deadlines

3. Start small

4. Use “front loaders first”

PREM Power Nap1. Improves alertness

2. Reduces fatigue

3. Vigor & Vitality

4. Creativity and problem-solving

5. situational awareness

6. Facilitates learning

7. Improves declarative and procedural memory

8. Positive mood and emotions

9. Clearer communication

10.Humor and optimism

Technique of PREM Nap

• Let your staff know

• Read a line from Bible

• Set your Smartphone alarm on vibrate

• Turn on relaxing music

• Stretch on the couch or recline in the chair

• Put on eyeshades

• Close your eyes, focus on breathing, relax from heat to toe

• Wake up with a smile and vigor

Open-eye Nap