DrRic Beat After-Lunch Sleepiness (slide share edition)

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Presentation at the Fitness Academy for the Continental Towers

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DrRic Beat After-Lunch Sleepiness (slide share edition)

  1. 1. Beat After Lunch Sleepiness<br />Enrique Saguil, M.D.<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
  2. 2. First Health Associates<br />2010 S. Arlington Heights Rd<br />LL Suites<br />Arlington Heights, IL<br />My Doctor:<br /><ul><li>Listens to my concerns
  3. 3. Cares what I have to say
  4. 4. Doesn’t Keep Me Waiting
  5. 5. Gives Me Options</li></ul>We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
  6. 6. The First Health Approach<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
  7. 7. Your Community<br /> of Care<br />Ric Saguil, MD<br />Jason Gruss, MD<br />Tom Jordan, RD<br />Katrina Christie, LCPC<br />Jennifer Green, ND<br />Joe Musolino, DC<br />Amy Iaquinta, DC<br />Nick Nowicki, DC<br />Emery Paredes, PT<br />Courtney Day, EP<br />Yu Zhu, MD China<br />Mike Blumberg, LCPC<br />You<br />
  8. 8. Basic Training<br />Sleep cycles<br />Food (macronutrient influence)<br />
  9. 9. Sleep Architecture <br />
  10. 10. Sleep/Wake Architecture<br />
  11. 11. EEG swim wear<br />
  12. 12. Brain Wave Activity<br />
  13. 13. In Summary-<br />
  14. 14. Congratulations!!!!<br />
  15. 15. Sleep at Night<br />Sara Mednick UCSD<br /> Volunteers to play word games then nap<br /> subjects awoke at NREM REM and Rest (no sleep)<br /> REM sleep, had 40% improvement new gaming<br /> -REM sleep allows free association between ideas <br /> and memories (active time in brain) <br /> REM dreams?<br />
  16. 16. In favor of Naps<br />The restorative effects of naps on perceptual<br /> deterioration – Sara Mednick<br />Subjects tested 4 times in a day instead of <br />given a night to “slow learn” at night<br />Deterioration decreased if nap given between<br /> 2nd and 3rd test<br />
  17. 17. Those opposed….<br />Habitual nap takers do better with post nap<br />Catherine E. Milner: with a nap<br />Habitual Nappers = improved alertness, <br /> motor procedural learning<br />NonHabitualNprs= improved alertness, <br /> procedural deterioration<br />
  18. 18. So what happens after lunch?<br />
  19. 19. Timing is everything!<br />Save the “complex” tasks for<br /> - morning (800am)<br /> - brunch (11:30am)<br />Instigate the stress response<br />- (10:00am)<br /> - (1:00pm)<br />
  20. 20. Stress Response<br />Ear - music<br />Sight – light/sun<br />Smell – aromatherapy<br />Touch – (muscle stretch)<br />Taste - food!<br />
  21. 21. Food choices to help the circadian rhythm<br />Food stimulates gut hormones<br />Mastication (jaw muscle) stimulates saliva<br />Proper timing of gut hormone helps in satiety the remainder of the day into the evening<br />Better sleep at night, more wakeful next day<br />Less crash at post lunch trough<br />
  22. 22. Avoiding the Wall<br />
  23. 23. Glycemic Index<br />
  24. 24.
  25. 25. Work it sugar!<br />
  26. 26.
  27. 27. The First Health Performance Diet<br />High Powered Oat Breakfast (Oatmeal, Flaxseed, Walnuts, Apples, Cinnamon)<br />Greek Yogurt (140 cal, 14g protein)<br />PVC Lunch: Turkey Sandwich, Vegetable Soup<br />Afternoon Go-To: <br />Cottage Cheese + Fruit<br />Almonds + Cheese Stick<br />Paleoshake (protein, almond milk, frozen fruit)<br />PVC Dinner: 4oz Salmon, 1c Broccoli, Sweet Potatoes, 2 cups Spinach salad w/ Balsamic<br />
  28. 28. In Summary<br />Save the “complex” tasks for 8am or 11am<br />Eat a small snack at 1030-1100am<br />Use the 5 senses to stimulate at 1-130pm<br />Good night sleep before major deadline <br />All else fails, load up on caffeine! (but ready the bladder and the benadryl)<br />
  29. 29. Reserve you spot now!<br />Lunchtime Conference May 25th Wed-<br /> “Creating a Mini-Spa at your Workstation”<br />Saturday Conference June 4th-<br />“Integrative Approaches to Asthma”<br />Wholefoods Market June 18th Sat-<br />“Memory, Mood and Mental Health”<br />
  30. 30. QUESTIONS?<br />Thanks for staying awake!<br />COMMENTS?<br />CONCERNS?<br />2010 South Arlington Heights Road<br />Arlington Heights, IL<br />Phone: 847-593-3330www.FirstHealthAssociates.com<br />
  31. 31. bibliography<br />Sleep-dependent learning: a nap is as good as a night<br />Sara Mednick1, Ken Nakayama1 & Robert Stickgold2<br />Nature Neuroscience  6, 697 - 698 (2003) Published online: 22 June 2003; | doi:10.1038/nn1078<br />The restorative effect of naps on perceptual deterioration<br />Sara C. Mednick1, Ken Nakayama1, Jose L. Cantero2, Mercedes Atienza2, Alicia A. Levin2, Neha Pathak2 & Robert Stickgold2<br />Nature Neuroscience  5, 677 - 681 (2002) Published online: 28 May 2002; | doi:10.1038/nn864<br />Habitual napping moderates motor performance improvements following a short daytime nap <br />Catherine E. Milnera, Stuart M. Fogela and Kimberly A. Cote<br />Biological PsychologyVolume 73, Issue 2, August 2006, Pages 141-156 <br />

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