TMHS 225: Paying Off Sleep-Debt, The Truth About Naps, And Sleep Tips For Parents

When the going gets tough, the tough take a nap. That’s how it goes, right?

More and more today, napping is being considered acceptable by societal standards. There was a time when being caught “sleeping on the job” was frowned upon. Now, today, innovative companies like Google actually encourage their employees to nap if they feel the desire to. The results?…

Higher employee work output, higher levels of job satisfaction, and lower levels of stress. Can a good nap do all of that? Well, maybe.

One thing for certain is that simply having the ability to catch a few z’s during the day is comforting. Life happens, and even the tough get sleepy. But, as you’ll discover in this episode, you don’t want to let the smooth nap fool you.

There is a lot more to napping than meets the eye. Also, there is a growing amount of national sleep deficit that we are currently trying to find a way to pay off. The need for a nap might just be a symptom of a bigger issue… and all of that we’ll be rolling the covers back on today.

Plus, no one knows the seduction of a good nap like the folks who have small children. In this episode we’re going to provide some crucial insights to help parents (and their kids) to sleep better at night. Let’s do this!

In this episode you’ll discover:

  • Which medicinal mushroom is clinically proven to enhance deep sleep.
  • What the 2 different types of sleep debt are.
  • How time at a casino caused me to take a major mortgage on sleep.
  • Which health problems are associated with even a small amount of sleep debt.
  • What just one week of sleep debt can do to your testosterone.
  • How sleep debt affects weight loss.
  • Practical tips to help you prevent sleep debt in the first place.
  • What the best form of melatonin is (and the optimal way to utilize it!).
  • How sleep debt influences your food choices.
  • What the underlying reasons for napping are (this might surprise you!).
  • Whether or not naps help you to recover from prolonged sleep debt.
  • What the optimal amount of time for a nap should be (more than meets the eye!).
  • How a certain type of nap can influence your memory.
  • When the best time of day to take a nap is.
  • Whether or not you release enough melatonin during the day for better sleep.
  • The differences between monophasic, biphasic, and polyphasic sleep.
  • The major keys to making biphasic sleep work for you (if you choose).
  • Why the time you go to bed matters.
  • What it really means to sleep like a baby.
  • The most important factors to helping your small children sleep through the night.

Items mentioned in this episode include:

Download The Transcript


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  • Megan
    14 Jun 2017, 2:56 pm

    Such a great episode! One of my main goals for the year was to get into a good sleeping schedule/ routine. I’ve always been big on naps and never new if it was a good or a bad thing. You talked about Onnit melatonin spray & other products. What are your thoughts on their New Mood supplement? Is it safe to use regularly, or really only better when absolutely needed like the melatonin spray?

  • Charlene
    15 Jun 2017, 10:25 am

    I love your show! And your book! I have a question about melatonin supplementation: is there a good way to “quit” after extended use that won’t make you feel awful due to lack of/poor sleep? Years ago a naturopathic Dr recommended I take it for insomnia, and I’ve been taking it pretty consistently since. At the time they said it was natural and perfectly healthy to take up to 20 mg/night. I’ve been reducing the amount I take, but I find it very difficult to fall asleep and stay asleep without it. Since I don’t function well (see: at all) without enough sleep I end up going back to it over and over. My sleep hygiene isn’t perfect yet, but I’ve been working at it and was hoping it would help me quit the melatonin, other than for travel etc. Are there any other strategies to use to quit it and get your receptors back up to snuff? Thanks!

  • Michael McDaniel
    15 Jun 2017, 5:03 pm

    Shawn, I have to mention that not all magnesium products are the same as I’m sure you know. Mg-chelated is one of the most disturbing to the gut with associated consequences! One that doesn’t cause stomach issues (i.e., diarrhea) but helps immensely with muscle cramps is Magnesium L-threonate. I buy the “Life Extension Neuro-mag Magnesium L-threonate” on Amazon and my cramps are rare to disappeared now. I am well hydrated, eat well with sufficient greens and stretch, but I still had leg and foot cramps several times per day until I added this to my supplement plan.

  • H
    18 Jun 2017, 5:55 pm

    Im a nutrion student i just passed my thesis. Almost graduating. I really look up to you and Jade. You guys have affected my life in so many positive ways. I dont have alot of positive people around me and in you I saw rolemodels I needed to push through. I just wanted to say thank you and bless you. I have overcome and am still going through alot. It took me 13 years to get a higher education degree due to not knowing how to value my life because of bullying, depression, a sense of hopelesness..i am an introvert but also an extrovert when it comes to doing the right thing, like visiting orphans or widows or family. Otherwise i like to be by myself. I have been really scarred but your show made me want to reach out and help others overcome struggles with humor and good content. I really grew up quite isolated i come from a war traumatized family and i was always feeling responsible for my parents wellbeing. It is only now that i flapped my smwings at 31 and decided that i want to live for me too not just for others when i finally broke through some final educational breaks. I overcame bulimia, depression, bullying, anxiety and an abusive marriage. It is all because God is love and i believe He uses people like you. Blessings to you both, you are like the friends i urround myself with and strive to be like by hard work and genuine love for improvement in my life as well as others🙏🏾

  • Anne
    30 Jan 2018, 2:34 pm

    I’m desperate for advice. My third child is 18 months and has been waking my husband and I up multiple times each night since she was born. Have you done any research into different sleeping methods for babies and have you found one that makes more sense to you? I would love a podcast about babies/toddlers/young children sleep.