Unlock Peak Performance with Strategic Napping — Dr. Shane Creado's Sleep Research Combined with The Silva Method
Episode 378 revisits Dr. Shane Creado’s science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones.
The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being.
✔Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones.
✔The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving.
✔ It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being.
Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience.
I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen?
Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives.
That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results.
This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:
How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out.
Clip 1: The Science of Strategic Napping
In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate.
You’ll learn:
Why the “post-lunch crash” is actually a melatonin rise, not just fatigue
Why old advice to “avoid naps” is outdated
How short, intentional naps can boost alertness, learning, mood, and performance
The simple rules behind strategic napping: length, timing, and environment
This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function.
Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers
Clip 2 shifts the focus to the first moments of your day.
Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day.
You’ll also learn:
Why shift work fragments DNA
Why the WHO classifies shift work as a possible carcinogen
How sleep protects your hormones, immune system, gut health, and long-term aging
This clip reinforces that sleep is foundational biology, not optional or replaceable.
How This All Connects to The Silva Method
We close the episode by tying these insights back to our most-listened-to series—the Silva Method.
Both Dr. Creado’s strategies and Silva’s techniques point to the same powerful truth:
When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability.
You’ll see how:
Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns
Morning routines that protect your cortisol curve mimic Silva’s “mental housecleaning”
Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition
Both methods teach us to work with the brain, not against it
Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out.
Episode 378: Featuring Dr. Shane Creado
(Integrating the Silva Method[i] for Increased Creativity-Nap Integration)
For today’s Episode 378, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I’ll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life.
As we review these episodes, you’ll notice that around the time of the pandemic, around 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples when we added stress reduction to help us to boost our physical and mental health.
This week, we’re going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.”
Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront.
To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance.
We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep.
How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen’s Brain Warrior’s Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device.
A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen’s Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep.
This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being.
This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep.
So let’s go back to March 2020 and revisit what Dr. Creado had to say about sleep.
Clip 1: The Science of Strategic Napping
VIDEO 1 – Click Here to Watch
Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep.
He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon.
So when you feel sleepy after lunch, it’s not just the food—it’s your melatonin rising and your brain asking for a recharge.
Key Takeaways from Dr. Shane Creado
Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that’s “pretty much wrong.” Naps can be incredibly helpful—as long as you’re strategic about them:
Know how long you’re going to nap
Be deliberate about when and where you do it
These are the keys to strategic napping, which we’ll explore more as we revisit this powerful conversation. But first, let’s put strategic napping into action.
Put These Tips into Action
1. Keep Your Nap Between 10–20 Minutes (Power Nap)
Short naps prevent you from dropping into deep sleep.
This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood.
2. Use the 90-Minute Cycle Only When Needed
A full 90-minute nap allows you to complete an entire sleep cycle.
Use this only if you’re:
recovering from sleep debt
jet-lagged
coming off a night of fragmented sleep
Avoid these longer naps late in the day.
3. Nap Before 3:00 PM
Align your nap with the natural melatonin rise that occurs in the early afternoon.
This prevents nighttime sleep disruption and supports your circadian rhythm.
4. Create a Consistent Nap Environment
Set up conditions that your brain recognizes as “rest time”:
dark or dim lighting
comfortable temperature (lower temperatures are recommended)
quiet or white noise
reclining or lying down if possible
Consistency trains the brain to drop into restorative rest efficiently.
5. Use a Caffeine Nap (If It Works for You)
Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost.
6. Set an Alarm
Helps you avoid drifting into deep sleep and waking up groggy.
This trains your brain to trust short naps and prevents oversleeping.
7. Observe Your Afternoon Melatonin Dip
If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window.
Don’t fight it—leverage it (if you can).
8. Don’t Nap to Escape Stress
Use napping as a performance tool, not an emotional coping mechanism.
If you’re lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead.
9. Track Your Sleep Response
Everyone’s nap sensitivity is unique.
Track how naps affect your:
nighttime sleep
alertness
mood
work performance
training or athletic performance
If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing.
10. Combine Naps With Movement
A short walk before or after a nap enhances the circadian benefit and clears residual grogginess.
PUTTING THESE TIPS INTO ACTION:
By now, we’ve all heard that napping is not a sign of laziness—it’s a strategic tool for combating the sleep epidemic we’re facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health.
I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado’s view, since I was studying both at the same time.
If you look at this chart I’ve added in the show notes, you can see that Dr. Creado’s philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don’t lie. Most of us are sleep deprived.
Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x]
Google
PricewaterhouseCoopers
Ben & Jerry’s
Cisco
Potato
Zappos
Nike
Uber
White & Case
Thrive Global
If you like this option, you’re in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change.
Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren’t being trendy—they’re aligning their workplaces with well-established neuroscience and physiology.
And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance.
And here’s where today’s episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado’s tip for napping, to increase our creativity, innovation and productivity.
How This All Connects to The Silva Method: The Silva Method & The 20-Minute Nap
Where Creativity, Insight & Neuroscience Meet
Now that we know what to do from Dr. Creado’s research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we’ve covered in our 7 years of hosting this podcast: The Silva Method.
This is where the magic happens, as theory meets practice.
What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap.
And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems.
They weren’t just resting.
They were deliberately entering the insight zone.
Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that’s a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep.
They had discovered what both neuroscience and the Silva Method confirm:
The moments between wakefulness and sleep—Alpha and early Theta—are the brain’s most fertile ground for new ideas.
**If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you.
How This Works?
The Silva Method adds conscious intention.
Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights.
When you return to Beta (full wakefulness), those insights often rise effortlessly. I’ve been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn’t have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it’s well worth the time spent.
A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool.
Why This Works (Neuroscience + Silva)
✔ The brain enters Alpha/Theta — insight frequencies
✔ Cortisol drops — freeing cognitive resources
✔ The Default Mode Network activates — your “creative network”
✔ The nap resets your mental clarity
✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve).
Together, they create a simple, natural protocol for breakthrough thinking.
How To Use The Silva Method with a 20-Minute Nap to Improve Creativity?
Here’s a simple protocol that we can all use:
Set an intention
“Show me a solution for ___.”
“Give me a creative idea for ___.”
Enter Alpha (Silva Method)
Use the 3–2–1 countdown or your preferred Silva relaxation method.
Drift for 15–20 minutes
You don’t need full sleep—just hover between wake and sleep.
Wake & Write
Capture any images, ideas, feelings, or impressions immediately.
This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life.
Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers
VIDEO 2 Click Here to Watch
Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master).
Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder:
“If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that’s how you start your day.”
He goes on to give an example many people don’t realize the seriousness of:
“Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.”
Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper:
“This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.”
This section reinforces the core theme of your episode:
sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body.
Key Takeaways from Dr. Shane Creado’s 2nd Clip
Avoid social media and emails immediately upon waking.
They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins.
Shift work is biologically damaging.
It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen.
Sleep is not optional—it’s your biological anchor.
It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity.
Poor sleep accelerates aging.
Adequate sleep can slow (and even reverse) biological wear, protecting long-term health.
Sleep regulates critical hormones.
It boosts testosterone and growth hormone while reducing stress hormones like cortisol.
Your gut depends on your sleep.
Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity.
PUTTING THESE TIPS INTO ACTION:
Here are simple, science-backed steps you can start today to optimize your sleep:
1. Protect the First 30 Minutes of Your Morning
No social media
No emails
No news
Use this time for grounding: hydration, sunlight, breathwork, or light movement.
Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day.
2. If You’re a Shift Worker, Control What You Can
Keep a consistent sleep–wake schedule when possible
Use blackout curtains and cool temperatures
Nap strategically to offset circadian disruption
Prioritize sleep hygiene even more than daytime workers
(This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support).
3. Build a Nighttime Routine That Signals “Safety” to the Brain
Dim lights 60–90 minutes before bed
Reduce screens
Use calming cues: stretching, reading, warm shower, or meditation
Keep a consistent bedtime
4. Use Strategic Napping to Lower Stress Hormones
10–20 minutes in the early afternoon
Set an alarm to avoid deep-sleep grogginess
A “caffeine nap” can boost alertness if well-tolerated
5. Strengthen Your Hormone Health Through Sleep Consistency
Aim for 5–8.5 hours per night
Regular sleep schedules support testosterone, growth hormone, and metabolic stability
6. Support Your Gut Through Rest
Quality sleep = more balanced gut flora
Try to eat your final meal 2–3 hours before bed
Avoid heavy meals late at night
7. View Sleep as the Foundation for Everything Else
Instead of seeing sleep as something to “fit in,” shift your mindset:
Sleep is the strategy that makes all your other strategies work better.
REVIEW AND CONCLUSION —
Episode 378 PART 1 of our REVIEW with Dr. Shane Creado
Key Insights From Video 1:
Your Biology Wants You to Nap
Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin’s natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance.
We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency.
Napping for Performance vs. Protecting Nighttime Sleep
To deepen this topic, we compared Dr. Creado’s approach with Matthew Walker’s. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ:
Creado teaches you to nap for performance, especially for athletes and high performers.
Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population.
And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren’t following a trend—they’re following neuroscience.
Key Insights From Video 2:
Protect Your Morning Brain
In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen.
His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn’t a luxury—it’s foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity.
And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live.
This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain’s natural rhythms, we create one of the most reliable pathways for breakthroughs.
And watch how your best most innovative and creative ideas begin to rise to the surface.
With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week.
RESOURCES:
Video Clip 1: The Science of Strategic Napping https://www.youtube.com/shorts/kfIwmZRF-pE
Video Clip 2: Protecting Your Morning Brain https://www.youtube.com/shorts/3xQbdEFfhh0
REFERENCES:
[i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/
[ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/
[iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.” https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/
[iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado’s Peak Sleep Performance for Athletes” https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/
[v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/
[vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea’s SPECT Image Brain Scan Results” https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/
[vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/
[viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea’s Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management”
https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/
[ix] https://www.sleepdiplomat.com/
[x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html
[xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X
The Sleep Revolution, Published by Arianna Huffington April 4, 2017
[xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/
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