Dr. James B. Maas - Sleep for Success! Everything You Must Know About Sleep but Are Too Tired to Ask

Books by James B. Maas

Power Sleep

(New York: HarperCollins, 1999)

Remmy and the Brain Train

(Ithaca, NY: Maas Presentations, 2001)

Sleep for Success!
Everything You Must Know About Sleep but Are too Tired to Ask

Dr. James B. Maas

Rebecca S. Robbins

Cornell University

with Sharon R. Driscoll, Hannah R. Appelbaum, and Samantha L. Platt

AuthorHouse

1663 Liberty Drive

Bloomington, IN 47403

www.authorhouse.com

Phone: 1-800-839-8640

2011 Dr. James B. Maas. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

First published by AuthorHouse 1/25/2011

ISBN: 978-1-4520-3775-2 (sc)

ISBN: 978-1-4520-3776-9 (dj)

ISBN: 978-1-4520-3777-6 (e)

Library of Congress Control Number: 2010912304

Printed in the United States of America

Because of the dynamic nature of the Internet, any Web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

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 on the internet at www.sleepcenters.org.

Contents

Dedicated to:

To Nancy, Dan and Justin Maas, and Martha, Todd, Mary and Will Robbins, whose love, support, patience and encouragement continue to make possible our journey towards enriching lives through sleep education.

J.B.M. R.S.R.

Sleep for Success! is based on the empirical research of dedicated sleep researchers who in the last decade have advanced our knowledge of sleep more than in all of past history. Wherever possible we have tried to give credit to specific individuals for key findings. However, the community 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 we are profoundly indebted. For forty years Bill Dement, the Lowell W. and Josephine Q. Berry Professor of Psychiatry at Stanford University, has shared 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 us through the maze of the night and shed light on sleeps critical relevance to the day. He is a mentor and close friend. He introduced us to fellow sleep researchers Michel Jouvet, Thomas Roth, Charles Czeisler, Mary Carskadon, David Dinges, Curt Graeber, Mark Rosekind, Richard Ferber, Roslind Cartwright, Christian Guilleminault, Roger Broughton, J. Allan Hobson, Elliot Weitzman, Helene Porte, Milton Kramer, Michael Thorpy, John Lauber, Cheryl Spinweber, Carlos Schenck, Mark Mahowald, Jodi Mindell, Craig Boss, Sharon Smorch, and Martin Moore-Ede. Their pioneering work has been the focus of our films and presentations.

We are grateful for the editorial assistance of our dear friend and colleague, Joe Kita. His constructive criticism, creative voice, professionalism, sense of humor and ability to explain complex scientific concepts in readily accessible language were invaluable in helping us write Sleep for Success ! We also are sincerely grateful for, and honored to have had the opportunity to work with, an incredibly skilled and talented team of research assistants. We extend our thanks to Hannah Appelbaum who contributed valuable research and insight in the early planning stages for Sleep for Success! and in particular for her work on the chapter, Whats Your Naptitude? Sharon Driscoll contributed heavily to background research throughout the book and in particular to the segment on the bedroom environment in our chapter, Sure Fire Strategies to Sleep for Success! Sharon managed the meticulous task of editorial assistant, patiently formatting the manuscript umpteen times, and consistently supplying the enthusiasm and talent necessary to keep us on task. Her lunchtime piano concerts made long days of stressful editing for our staff much more bearable. Samantha Platt assumed the enormous task of collecting the many illustrations throughout the book (with the assistance of Zoe Proom), organized the obtaining of copyright permissions, and contributed background information for The Architecture of a Good Nights Sleep.

We would like to express our appreciation to those individuals who did monumental background research and writing for specific chapters in Sleep for Success!: Katie Hancock for Sleep from Birth through Childhood and Managing Time for Better Sleep; Maura Greenwood for Sleep and Drugs; Eve Burrough for Women and Sleep and Understanding and Treating the Most Common Sleep Disorders; Rebecca Fortgang for Surviving Shift Work; Liza Truax for Sleep, Exercise and the Athlete; and Andrew Bekkevold for Sleep Tips for the Traveler. We would like to recognize Nancy Haff of Williams College and Kate Riopelle of Michigan State University for doing background work on the science of sleep. Thanks are also due to Janet Maas Robinson, Roger and Caren Weiss, Enid and Jerry Alpern, Nancy and Nelson Schaenen, Jr., David Feldshuh, Bruce Levitt, Stephen Rogers, Phil Lempert, Dirk Dugan, Jon Mauser, Adam Law, Paul Hart, Ken Blanchard, Fisk Johnson, David Myers, Margarita Curtis, Peter Warsaw, Stuart Bicknell, Toby Emerson, William Robbins, Dave Dickinson, Derek Haswell, Don Hoffman, Ed McLaughlin, Brandon Palmer, Robert Hickman, Tracy Miller, Larry Pederson, Carolyn Levitan, Kristina Bisset, Sarah Hughes, Caroline Dupuis, Bobbie Molter, Andy Noel, Mike Schafer, Steve Donahue, John Melody, Steve Mountain, Lacey Flatt, Rosemary Avery, Lisa Proper, Pam Cunningham, Caroline Scott, Laura Justice, Rob Koll, Nathalie Weiss, Zoe Proom, Kali Gove, Megan Wherry Menner, Rebecca Dewitt, Greg Carroll, Thomas Gilovich, Jameer Nelson and the Orlando Magic for support and encouragement. And to Dr. Craig Boss and his staff (Sharon Smorch, Mae Hilliker, Shawn Webster and Nancy White) in Michigan at the Charlevoix Area Hospital Sleep Center, for scheduling internship sessions with our book researchers. In all our writing endeavors we have had the fortune of working closely with our office manager, Cindy Durbin, whose patience, understanding and hard work enabled us to teach, produce films, consult, fulfill speaking engagements and write with a minimum of distraction. Our sincerest thanks to Alan Bower, Lauren Allen, Sara Kelly and Hilary Jerrells of AuthorHouse who took this book under their wing, challenged us to shape it for maximum understanding and benefit, and made its publication feasible. Grace McQuade of the Goldberg-McDuffie Communications public relations agency put our Power Sleep book on the international media map and we are grateful that she will do the same for Sleep for Success!

We are deeply appreciative to the thousands of students at Cornell University in Ithaca, NY and the Weill Cornell Medical College in Doha, Qatar, as well as the corporate executives and professional athletes who have responded to our films, lectures and training seminars with enthusiasm and have challenged us to provide meaningful information to improve their alertness, success in life and well-being.