POS- idea that its not just about being positive/touchy feely/not just about that its really results drivena. Blog consultant- talked about concern with sleep deprivation only tiny percent of us feel rested after 7 hours- this guy at age 46 had a mild heart attack (even though healthy)- so as an experiment, what if you choose highly specific time to go to bed and wind down half hour before that and wake up 1 hour later-i. powerfully improves mood, focus and productivity than a full night’s sleep*ii. Its good to take care of ourselves but our culture doesn’t really do it-but results are respected and this is about results**iii. As a result- he sat down for breakfast, spent a half hour chatting with family so he had more time with loved onesiv. After a month- added at noon a half hour walk to clear head and think through issues1. Again about time to not be productive- where you are being more productive in long term*v. Hes more productive than he used to be bc more attentive to things he should be focused on*vi. Rest and renewal have profound impact on people’s productivity on workb. We culturally value seeing people working hard and seeing struggles to accomplish more BUT being productive comes from physically taking care of yourself at a basic level- it’s a different viewing/relating to time*a. **why objective time always win!b. Homeostatic drive for sleep at night (after being awake for hours)i. There is something called sleep switchSLEEP SWITCH= So pulling all nighters may work sometimes- BIGGER truth is when you are up trying to write- its because sleep switch is on which is why paper is badEx/ friend would drive sleepy- thought it was just part of being a parent- he got in accidents and hurt- boundaries are important bc you will have this drive for sleep at night*Based on the total amount of lack of sleep over several days and you develop a deficitThis can get more and more intense- the sleep switchMore lack of sleep you get this deficit which will be repaidNeurological timing deviceRequires certain time- not just amount- but certain times of sleeping and waking and based upon sunlight/nighttimei. This can last for a short period or long period of timeii. But your brain needs time to wake upiii. If you can wake up and still lay in bed and get your mind and day going- way more effective then immediately jumping upiv. It’s a good way to get yourself in bad mood- because your brain isn’t on even if body is awakev. Ex/ snooze button doesn’t really fit in with natural sleep pattern- just take a 20/30 min nap and wake up latera. Total sleep deprivation: avoiding sleep for one night or morei. Total- when you completely get no sleep for one or more nights- a literal all nighter- where you never lay downb. Partial sleep deprivation: less sleep for a nighti. When you are getting less than what you need for a night or moreii. Late nightsc. Chronic sleep deprivation: weeks, months, yearsi. When you have been doing this for longer periods of timeii. Becomes much more harmful to your health potentiallyiii. Bigger time scaled. Sleep fragmentation: interruptions to sleepi. In 60 min clips of sleep deprivation- you are getting regular interruption to sleepii. Sounds as soon as deep sleep to pull him out of it- that’s a sleep fragmentationiii. Ex/ roommates making noise- pulls you out of sleepi. Avoid red-eyesii. Sleep scientists at Harvard working with businesses- here are strategies to reduce productivity problems and stakes in corporationiii. Do not send employees on trips that involve red eyeiv. These instantly throw off sleep cycleb. Avoid shift work for long periods of time (or at all if possible)i. Ex/ Amys ice cream- if you have to try to avoidii. You will die sooner because body not made for that- so take years off your lifeiii. There’s data supporting thativ. Don’t work shifts- not just late night- but one’s where you will not be able to sleepv. Shift work- you wont get off till 5 AMvi. Time where you should be asleep but you are awake- does real damage to your bodyvii. If you do that long-term can harm crucial organsc. Power napsi. Given how things are- you might be sleep deprived sometimesii. Power naps (30 minutes or less)- 20-30 minutesiii. It can make a differenceiv. If you are overly tired- they don’t work bc you are too tired to even sleep within that period of timed. Training/educationi. Suggestions from Seizler- Harvardii. He says this to business schooliii. Employers should understand thisiv. There are a lot of industrial accidentsv. Theres a lot of everyday little accidents where people are hurt or someone else hurtCMS 372T 1st Edition Lecture 18Outline of Last Lecture I. ConstrualsOutline of Current Lecture II. Work and SleepIII. Sleep: why intersubjective/subjective driving objective can’t workIV. Circadian PacemakerV. Sleep InertiaVI. Sleep DeprivationVII. What to doCurrent Lecture:I. Work and SleepThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.POS- idea that its not just about being positive/touchy feely/not just about that its really results drivena. Blog consultant- talked about concern with sleep deprivation only tiny percent of us feel rested after 7 hours- this guy at age 46 had a mild heart attack (even though healthy)- so as an experiment, what if you choose highly specific time to go to bed and wind down half hour before that and wake up 1 hour later- i. powerfully improves mood, focus and productivity than a full night’s sleep*ii. Its good to take care of ourselves but our culture doesn’t really do it-but results are respected and this is about results**iii. As a result- he sat down for breakfast, spent a half hour chatting with family so he had more time with loved onesiv. After a month- added at noon a half hour walk to clear head and think through issues1. Again about time to not be productive- where you are being more productive in long term*v. Hes more productive than he used to be bc more attentive to things he should be focused on*vi. Rest and renewal have profound impact on people’s productivity on work b. We culturally value seeing people working hard and seeing struggles to accomplish more BUT being productive comes from physically taking care of yourself at a basic level- it’s a different viewing/relating to time*II. Sleep: why intersubjective/subjective driving objective can’t worka. **why