James B. Maas - Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance

Copyright 1998 by James B. Maas, Ph.D.

All rights reserved under International and Pan-American Copyright Conventions. Published in the United States by Villard Books, a division of Random House, Inc., New York, and simultaneously in Canada by Random House of Canada Limited, Toronto.

VILLARD BOOKS is a registered trademark of Random House, Inc.

The quote on is from My Dear Mr. Churchill, by Walter Graebner, published by Houghton-Mifflin, 1965.

Grateful acknowledgment is made to Penguin USA and Laurence Pollinger Limited on behalf of the Estate of Frieda Lawrence Ravagli for permission to reprint seven lines from Shadows from The Complete Poems of D. H. Lawrence by D. H. Lawrence, edited by V. De Sola Pinto and F. W. Roberts. Copyright 1964, 1971 by Angelo Ravagli and C. M. Weekley, Executors of the Estate of Frieda Lawrence Ravagli. Rights throughout the British Commonwealth are controlled by Laurence Pollinger Limited on behalf of the Estate of Frieda Lawrence Ravagli. Reprinted by permission of Penguin USA and Laurence Pollinger Limited on behalf of the Estate of Frieda Lawrence Ravagli.

LIBRARY OF CONGRESS CATALOGING-IN-PUBLICATION DATA

Maas, James B.

Power sleep: the revolutionary program that prepares your mind for peak performance / James B. Maas with Megan L. Wherry[et al.].

p. cm.

Includes bibliographical references and index.

eISBN: 978-0-307-81944-4

1. Sleep. I. Wherry, Megan L. II. Title.

RA786.M23 1998

613.79dc21 97-33169

Random House website address: www.randomhouse.com

v3.1

Before making any changes in prescribed health-care regimens, make sure you consult a licensed physician. While this book provides information on sleep strategies and disorders, it is not intended to be a substitute for appropriate medical diagnosis or treatment. If you are having a persistent problem, consult your physician, and/or one of the accredited sleep disorders centers listed in .

TO NANCY, DANIEL, AND JUSTIN

T his book is based on the diligent research of hundreds of sleep researchers who have advanced our knowledge of sleep in the last few decades more than in all of past history. Wherever possible I have tried to give credit to specific individuals for key findings. However, the society of sleep researchers is a closely knit group who share ideas and discoveries openly, working cooperatively to solve the mysteries of the night. More often than not, the sleep advice in this book is based on the shared insights of several investigators whose primary motivation is not self-advancement, but rather the betterment of the human condition. If this book is helpful, it is due to the selfless and collective wisdom of the entire sleep profession.

There are individuals to whom I am profoundly indebted. For thirty years Bill Dement has shared with me his insights on sleep research and his missionary zeal for informing the world about the central role of sleep in all human endeavors. He has guided me through the maze of the night and shed light on sleeps critical relevance to the day. He is my mentor and close friend. He introduced me to fellow sleep researchers Michel Jouvet, Thomas Roth, Charles Czeisler, Mary Carskadon, David Dinges, Curt Graeber, Mark Rosekind, Richard Coleman, Richard Ferber, Wilse Webb, Roslind Cartwright, Christian Guilleminault, Roger Broughton, J. Allan Hobson, Elliot Weitzman, Helene Porte, Milton Kramer, Michael Thorpy, John Lauber, Cheryl Spinweber, Rebecca Smith-Coggins, Greg Bassuk, and Martin Moore-Ede. Their pioneering work has been the focus of my films and presentations.

I would like to express my appreciation to Dr. Louis Munchmeyer and Dr. Mark Ivanick for their contributions to the chapters on sleeping pills and sleep disorders. I also benefited greatly from the insights and intellectual challenges of my friend and colleague the late Professor Carl Sagan, who taught me the value of healthy skepticism, and who appreciated the importance of sleep (at least for the occupants of this planet) in preparing the mind to think critically and imaginatively. He left us with dreams of extraterrestrial civilizations and a profound sense of responsibility for the preservation of our fragile planet.

Thanks are also due Caren and Roger Weiss, Enid and Jerry Alpern, Michael Lintner, Michael Lorelli, Nelson Schaenen, Jr., Faust Rossi, David Stoll, Jeremy Rabkin, Robert Jossen, Michael Greve, Michael Rosman, Mary and Bernie DePalma, David Feldshuh, Bruce Levitt, Bruce Halpern, William Lambert, David Dunning, Ken Blanchard, Tom Peters, William Phillips, Charles Lee, Fisk Johnson, David Myers, Greg Carroll, Catherine Neaher, Edward Moylan, Brian McCutcheon, Mike Schafer, Nina Lewis, Thomas Williams, Ed Larkin, Tom Larkin, Maureen Rnjak, Cathy Zambetti, Jerry Carr, Sol Linowitz, Hank Bartels, Dwight Robinson, Heidi Robinson Seitz, Mel Brooks, Lauren Ploscowe, Janet Robinson, Ken Robinson, Harvey Sampson, Robert Cowie, Chuck Henkenius, Gabriel Richter, Phil Lempert, Robin Powers, Jerry Kaye, and Howard Howland for support and encouragement.

In all my endeavors I have had the good fortune of working closely with my assistant, Cindy Durbin, whose patience, understanding, and hard work enable me to teach, produce films, consult, fulfill speaking engagements, and write with a minimum of distraction. Scores of very talented undergraduate assistants have helped review the scientific literature and have served as production assistants, film crew members, video editors, and writers. Our programs have won prizes at more than forty film festivals and numerous other citations for outstanding contributions to education and the media.

I owe a very special debt of gratitude to my research assistants, Megan Wherry, David Axelrod, Barbara Hogan, Jennifer Blumin, Tracy Brick, Nancy DeHart, Margaret Meyer, Tara Dawood, and Brian Schilling. Their enthusiasm, inquisitive minds, hard questions, and creativity have been invaluable to me as their mentor. They have taught me more than I have taught them.

I am deeply appreciative of the thousands of students and corporate executives and employees who have responded to my films and lectures with enthusiasm and have challenged me to provide meaningful information to improve their alertness, success in life, and well-being.

My sincerest thanks to my agent, Margret McBride, who took this book under her wing, challenged me to shape it for maximum understanding and benefit, and made its publication feasible. With each iteration of chapter drafts Margret became more of a believer, following the advice on sleep strategies and changing her lifestyle. Her personal anecdotes and exclamations that this stuff really works were substantiated by her sustained commitment, energy, and good health. Publisher David Rosenthal of Villard accepted the manuscript with enthusiasm and provided extraordinary leadership in the publication process. If you find the book enjoyable and easy to understand, it is in large measure due to the guidance of my editor, Marysue Rucci, and my production editor, Sybil Pincus. I anticipate that they will sleep much better after having put their skilled hands on Power Sleep.

It is only with the love, patience, and understanding of my wife. Dr. Nancy Neaher Maas, and my sons, Daniel and Justin, that I was given the time and opportunity to write this book. Hopefully with the information contained herein the Maas family can sleep easier and longer. So join us. Good night, sleep well, sweet dreams, and have a good dayevery day.