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 Sleepiness Enrique Saguil, M.D. We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

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

7. Your Community of Care Ric Saguil, MD Jason Gruss, MD Tom Jordan, RD Katrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Amy Iaquinta, DC Nick Nowicki, DC Emery Paredes, PT Courtney Day, EP Yu Zhu, MD China Mike Blumberg, LCPC You

8. Basic Training Sleep cycles Food (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 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?

16. 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

17. Those opposed…. Habitual nap takers do better with post nap Catherine E. Milner: with a nap Habitual Nappers = improved alertness, motor procedural learning NonHabitualNprs= 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 Response Ear - music Sight – light/sun Smell – aromatherapy Touch – (muscle stretch) Taste - food!

21. 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

22. Avoiding the Wall

23. Glycemic Index

25. Work it sugar!

27. 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

28. 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)

29. 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”

30. QUESTIONS? Thanks for staying awake! COMMENTS? CONCERNS? 2010 South Arlington Heights Road Arlington Heights, IL Phone: 847-593-3330www.FirstHealthAssociates.com

31. 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 PsychologyVolume 73, Issue 2, August 2006, Pages 141-156