Sleep clinic results and power naps

I had my follow-up appointment at the Toronto Sleep Institute earlier this week, where Dr. Shaw discussed the results of my overnight sleep study visit.

Basic summary: There's no obvious physiological reason explaining why my sleep feels so fragmented.

Apparently it took me 14 minutes to fall asleep, which is normal. And surprising, really, considering I was wired up from head to foot.

I got more REM sleep and slow-wave sleep than is the norm but somewhat less total sleep time (5.7 hrs real sleep out of 7 hours). I don't have sleep apnea or unusual PLM (Periodic Limb Movements). I'm told that I sometimes snore when I'm on my back, but that it's intermittent and "mild in intensity."



These days, I generally cope with tiredness during the day by:

(1) Going outside and doing something active. Time-consuming if I've already been out earlier in the day and have tons of work, and doesn't always help with the tiredness.

(2) Taking a 20 minute power nap.

I used to feel immensely guilty doing the latter during my workday, especially since I know those with office jobs don't have this option, but I always find that it improves my productivity and alertness for the rest of the day.



In addition trying to get to bed earlier (I seem to wake up around 6:30 am no matter what), I'm also going to ramp up my exercise somewhat. Right now I go out and do some walking on hilly terrain (with an occasional run, depends on how my knees handle it) about five times a week. I need to aim for EVERY day again.

I've nearly made it to Cleveland, OH in my virtual walk, by the way! I'm sure I'd be going faster if I could accurately all the walking I do elsewhere (trails at the cottage, etc.), but right now I'm just recording the km/miles I walk specifically for exercise and when I remember to take my fancypants pedometer.

Though I recently bought a pedometer app for my iPhone which seems to do exactly the same thing as my fancypants pedometer, so I may eventually be selling the latter.



I also use my iPhone for waking me from my power naps; setting the clock alarm app to wake me with harp music. Have I mentioned how much I -love- my iPhone?

If you're interested in finding out more about power naps, here are some useful resources:

Power Nap Resources:

Lifehacker: A Guide To Power Napping

10 Benefits Of Power Napping

New Scientist: Power Naps Boost Work Performance

Dumb Little Man: How To Boost Your Afternoon Energy With A Power Nap

KnowHR: Power Naps Are Good For Your Employees

USAToday: Companies Try To Help Workers Sleep More





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