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    Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females.
    Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females.
    Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females.
    Ebook147 pages1 hour

    Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females.

    By Yatin J. Patel MD MBA

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    About this ebook

    Written by Dr. Patel, a board certified sleep specialist, who has been helping patients suffering from sleep disorders since 1994 in Goshen, Indiana, this book contains 200 pearls, which will help you sleep better and live better. Using these pearls, you will achieve more stage 3 and REM (rapid eye movement) sleep and hence wake up with lasting vigor and vitality. They also help you use REM sleep's crazy creativity to transform your life. There are specific pearls provided to help people suffering from insomnia, fibromyalgia, and obstructive sleep apnea. There is a special section devoted to helping females get more stage 3 and REM sleep during menstruation, pregnancy, lactation, and menopause. And when you cannot get sufficient sleep because of stress at home or at work, you can use pearls provided in "Lead Well Despite Sleep Debt" section to maximize alertness, emotions, and information management. Using these pearls, you would achieve rectangular alertness defined as maximal alertness lasting from 6 am to 10 pm every single day of your life.

    LanguageEnglish
    PublisherYatin J. Patel MD MBA
    Release dateDec 16, 2012
    ISBN9781301158256
    Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females.
    Author

    Yatin J. Patel MD MBA

    Yatin J. Patel MD MBA, an immigrant son of a Gujarati novelist, is a board certified sleep specialist who has been helping sleep disorder patients since 1994. He serves as Medical Director at Center for Sleep Studies at IU Health Goshen Hospital. He is a senior fellow at American College of Chest Physicians and American Academy of Sleep Medicine, where he is an active member of the Sleep Deprivation subcommittee. Passionate about sleep, alertness, and driving safety, he started in 2002 his public awareness campaign, "Stay Awake, Drive Safe," aimed at eliminating drowsy driving-related accidents through educational events at schools, colleges, and highway rest plazas. In 2008, he graduated magna cum laude from the Executive MBA Program, Mendoza College of Business, at the University of Notre Dame. Soon after graduation, he founded AEI Center for Supreme Leadership to promote selfless leadership focused on advancement of human race. He consults with organizations of various sizes, educates their executives on importance of sleep, and helps sleep-deprived executives excel despite insufficient sleep. He conducts seminars, "Supreme Leadership through Sound Sleep" and "AEI model of Supreme Leadership." He is a frequent contributor on WNDU (NBC), WSTV (FOX), WNIT (PBS), and B100 (radio), promoting sleep. His hobbies include nature, meditation, philosophy, wine, and cooking. He lives in Goshen, Indiana, with his wife Dipti, his daughters Priyata and Pooja, and his son Parth.

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      Book preview

      Deeper Sleep, Richer Life. Sleep Doc's 200 Pearls for Females. - Yatin J. Patel MD MBA

      Deeper Sleep, Richer Life

      Sleep Doc’s 150 Pearls for Females

      Yatin J. Patel, MD, MBA

      Board Certified Sleep Physician

      .

      Smashwords Edition

      Copyright 2012 Yatin J. Patel, MD, MBA

      License Notes: This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this ebook with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Ebook formatting by http://www.ebooklaunch.com

      Yatin J. Patel, MD, MBA

      2417 S. Berkshire Drive, Goshen, IN 46526, USA

      http://www.sleepwellleadwell.com

      The intent of this book and the website is to provide information for educational purposes only. It is also imperative that you speak with your health-care professional before using the information given in this book and on the website. The information provided is not intended to diagnose, treat, cure, or prevent disease.

      This book should not be used as a substitute for professional consultation (including detailed history-taking and thorough physical examination) with your physician. The providing of this information does not create a physician-patient relationship, and the owner/author shall not be liable to any person in connection with furnishing this information. We shall have no liability for information provided on this site and in any subsequent exchange. The information provided in this book, and in any subsequent exchange, is intended purely for educational purposes and does not constitute furnishing of medical advice, services, or treatment. The information should not be used to diagnose, treat, or cure a disease process. If you have or suspect you have a medical problem, promptly contact your health-care provider.

      None of the statements in this book are an endorsement of any particular product, or a recommendation as to how to treat any particular disease or health-related condition. Yatin J. Patel, MD, shall have no liability as a publisher of information or as a physician or reseller of any products or vendor services, including, without limitation, any liability for defective products. Yatin J. Patel, MD, makes no guarantee or warranty of any kind, expressed, or implied, with respect to (a) the book or (b) products, information, or services displayed in this book.

      TO THE FULLEST EXTENT PERMISSIBLE BY APPLICABLE LAW, YATIN J. PATEL, MD, AND HIS SUPPLIERS DISCLAIM ALL WARRANTIES, EXPRESSED OR IMPLIED, INCLUDING, BUT NOT LIMITED TO, IMPLIED WARRANTIES OF TITLE, MERCHANTABILITY, FITNESS FOR PARTICULAR PURPOSE, AND NONINFRINGEMENT. YOU SHOULD NOT USE THE INFORMATION CONTAINED IN THIS BOOK OR ON THE WEBSITE FOR DIAGNOSING A HEALTH PROBLEM OR PRESCRIBING A MEDICATION. YOU SHOULD CAREFULLY READ ALL INFORMATION PROVIDED BY THE MANUFACTURERS OF THE PRODUCTS ON OR IN THE PRODUCT PACKAGING AND LABELS BEFORE USING ANY PRODUCT PURCHASED. YOU SHOULD ALWAYS CONSULT YOUR OWN PHYSICIAN AND MEDICAL ADVISERS.

      We are not responsible for the content and performance of recommended books, articles, and websites or for your transactions with them.

      .

      If you find this book helpful, please spread the word. Buy additional copies from your favorite ebook retailer for the women in your life. Profits from the sale of this book support F.E.M.A.L.E. (Food, Education, Medicines, And Love for Everyone) Ashram, a global nonprofit initiative.

      Father Ted Hesburgh (left), whose inspiration and blessings made this book possible

      .

      To millions of females who work hard every day despite insufficient sleep

      Table of Contents

      Detailed Table of Contents

      Acknowledgements

      Preface

      Section I: Sleep Physiology

      Section II: Invest in Sleep Hygiene

      Section III: It’s a Female Thing. You Wouldn’t Understand.

      Section IV: Insufficient Sleep, Incomplete Life

      Section V: Lead Well Despite Sleep Debt

      Concluding Comments

      Appendix A

      Appendix B

      About the Author

      End Notes

      Detailed Table of Contents

      Acknowledgements

      Preface

      Section I

      Sleep Physiology

      Learn about Deep Sleep

      Let REM Sleep Rejuvenate the Leader Within You

      Use REM to Innovate

      Use REM’s Crazy Creativity to Transform Your Life

      Know Your Circadian Rhythm

      Go With the Rhythm

      Less Sleep Can’t Give You More Life

      Know Your Sleep Number

      Avoid Imitation

      Accept That You Are Not a True Short Sleeper

      Do Not Make Excuses for Insufficient Sleep

      Section II

      Invest in Sleep Hygiene

      Seek Darkness

      Eliminate Noise

      Stuff a Pillow on His Face

      Try White Noise

      Keep Your Bedroom Cool

      Use the Right Mattress

      Reserve Bedroom for Sleep and Sex Only

      Start Drinking Early

      Stop Smoking

      Eat Light to Sleep Deeply

      Sweat for Sound Sleep

      Run Well, REM Well

      Stay Active at Home and at Work

      Promote REM Sleep with Prayer

      Pray on the Pillow

      Simplify Life for Sound Sleep

      Spend Less, Sleep More

      Practice Specific Pearls to Cure Insomnia

      Conquer Procrastination

      Learn the Benefits of a Power Nap

      Take a Power Nap (Patel’s REM nap)

      Learn to Take an Open Eye Nap

      Section III

      It’s a Female Thing. You Wouldn’t Understand.

      Sleep Soundly Despite PMS and Menstruation

      Sleep Well When Sleeping for Two

      Help Baby Sleep through the Night

      Sleep Well during Menopause and Beyond

      Sleep Better Despite Fibromyalgia

      Section IV

      Insufficient Sleep, Incomplete Life

      Beware of Poor Sleep’s Side Effects

      Know Your Sleep Debt

      Regain Your Family Life

      Learn from Politicians’ Mistakes

      Get Treated for Obstructive Sleep Apnea

      Eliminate Bad Sleep Habits

      Eliminate Insomnia of Interpersonal Conflict

      Sleep Soundly Even during Excitement

      Eliminate Anxiety about Falling Sleep

      Section V

      Lead Well Despite Sleep Debt

      Monitor Your Alertness

      Follow the LAMP (Leader’s Alertness Maximization Plan)

      Eliminate Midafternoon Madness

      Regain Your Evenings

      Be Happy Despite Sleep Debt

      Collaborate and Create Even When Tired

      Eliminate Irrational Fears

      Control Your Mirror Neurons

      Develop and Use Super Neurons

      Maximize Your Emotional Intelligence

      Remember Poor Sleep Impairs Your IQ

      Manage Information Well

      Use Your Spiritual Strength

      Dream Big Even When Sleepy

      Reverse Ability-Ambition Gap

      Concluding Comments

      Appendix A

      Appendix B

      About the Author

      End Notes

      Acknowledgments

      During the past twenty years of my clinical practice, I have used the work of medical researchers from around the world for the benefit of my patients, and now I am using it to help you sleep better. Here are a few of them whose lifetime of dedication made this work possible:

      Jessica Payne, PhD, University of Notre Dame, Notre Dame, IN

      Ralph Downey III, PhD, Loma Linda University, Loma Linda, CA

      Matthew P. Walker, PhD, University of California, Berkeley, CA

      E. Van der Helm, PhD, and N. Gujar, PhD, University of California, Berkeley, CA

      Thomas Roth, PhD, Henry Ford Medical Center, Detroit, MI

      William Dement, MD, PhD, and Christian Guilleminault, MD, Stanford University, Stanford, CA

      Teofilo L. Lee-Chiong Jr., MD, National Jewish Medical Center, Denver, CO

      Thomas J. Balkin, PhD, Walter Reed Army Institute of Research, Bethesda, MD

      Nancy J. Wesensten, MD, Walter Reed Army Institute of Research, Bethesda, MD

      Sara C. Mednick, MD, University of California, San Diego, CA

      Robert Stickgold, MD, Harvard Medical School, Boston, MA

      Charles A. Czeisler, MD, PhD, Harvard Medical School, Boston, MA

      Diedre Barrett, PhD, Harvard Medical School, Boston, MA

      Daniel Goleman, PhD, researcher and author of Emotional Intelligence

      Matthew A. Wilson, PhD, Massachusetts Institute of Technology, Cambridge, MA

      Preface

      One of the most powerful women in the business world, Indra Noyi, Time magazine’s top one hundred most influential people in the world, learns on a sunny August day in 2006 that she has been appointed CEO of Pepsi. A flurry of activity follows: meetings after meetings and phone calls after phone calls. Finally, after a long and tiring day, she reaches her home around 10:00 p.m. Her mom quickly congratulates her and asks right away, Can you run down and get milk? We are out of milk. Why can’t he go? asks the newly appointed CEO, referring to her husband. Well, he came in late in the evening. He was tired, so he ate and went to bed. Why can’t you go? her mom persisted.

      ~ ~

      You ladies work hard both at home and at work, where you fight male dominance every day. And besides

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