This document discusses strategies to avoid afternoon sleepiness after lunch. It recommends saving complex tasks for morning or early afternoon to avoid the post-lunch dip in alertness. Eating a small snack at 10:30-11 am and using the senses like music or aromatherapy from 1-1:30 pm can help stimulate the stress response. Proper food choices that influence gut hormones and timing meals can also help circadian rhythm and reduce crashes. Naps may help restore alertness for habitual and non-habitual nappers, but timing is important. The document provides an overview of sleep cycles and food influences on sleep to help optimize performance throughout the day.

1. Beat After Lunch SleepinessEnrique Saguil, M.D.We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

2. First Health Associates2010 S. Arlington Heights RdLL SuitesArlington Heights, ILMy Doctor:Listens to my concerns

3. Cares what I have to say

4. Doesn’t Keep Me Waiting

5. Gives Me OptionsWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

6. The First Health ApproachWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

7. Your Community of CareRic Saguil, MDJason Gruss, MDTom Jordan, RDKatrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DCEmery Paredes, PTCourtney Day, EPYu Zhu, MD ChinaMike Blumberg, LCPCYou

8. Basic TrainingSleep cyclesFood (macronutrient influence)

9. Sleep Architecture

10. Sleep/Wake Architecture

11. EEG swim wear

12. Brain Wave Activity

13. In Summary-

14. Congratulations!!!!

15. Sleep at NightSara 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?

16. In favor of NapsThe restorative effects of naps on perceptual deterioration – Sara MednickSubjects tested 4 times in a day instead of given a night to “slow learn” at nightDeterioration decreased if nap given between 2nd and 3rd test

17. Those opposed….Habitual nap takers do better with post napCatherine E. Milner: with a napHabitual Nappers = improved alertness, motor procedural learningNonHabitualNprs= improved alertness, procedural deterioration

18. So what happens after lunch?

19. Timing is everything!Save the “complex” tasks for - morning (800am) - brunch (11:30am)Instigate the stress response- (10:00am) - (1:00pm)

20. Stress ResponseEar - musicSight – light/sunSmell – aromatherapyTouch – (muscle stretch)Taste - food!

21. Food choices to help the circadian rhythmFood stimulates gut hormonesMastication (jaw muscle) stimulates salivaProper timing of gut hormone helps in satiety the remainder of the day into the eveningBetter sleep at night, more wakeful next dayLess crash at post lunch trough

22. Avoiding the Wall

23. Glycemic Index

25. Work it sugar!

27. The First Health Performance DietHigh Powered Oat Breakfast (Oatmeal, Flaxseed, Walnuts, Apples, Cinnamon)Greek Yogurt (140 cal, 14g protein)PVC Lunch: Turkey Sandwich, Vegetable SoupAfternoon Go-To: Cottage Cheese + FruitAlmonds + Cheese StickPaleoshake (protein, almond milk, frozen fruit)PVC Dinner: 4oz Salmon, 1c Broccoli, Sweet Potatoes, 2 cups Spinach salad w/ Balsamic

28. In SummarySave the “complex” tasks for 8am or 11amEat a small snack at 1030-1100amUse the 5 senses to stimulate at 1-130pmGood night sleep before major deadline All else fails, load up on caffeine! (but ready the bladder and the benadryl)