Tony Schwartz with Jean Gomes and Catherine McCarthy., The way we're working isn't working: the four forgotten needs that energize great performance, 2010
p.73
Sara Mednick
Amazingly, she found that a 60- to 90-minute nap led to just as much improvement on the memory task as did 8 full hours of sleep. Indeed, a daytime nap proved to be additive, so that when subjects took an afternoon nap following a full night sleep, they did twice the amount of learning.
pp.73-74
Perhaps the most striking study was one conducted by NASA and the Federal Aviation Administration to study the effect of short naps on pilots flying long distances through the night. The pilots not only put in extended hours on duty but also cross multiple time zones and had a tendency to fall into frequent, brief "microsleeps" lasting a few seconds. ...
... [...] ...
... During the critical final 30 minutes of the flight, the nonnapping pilots had an average of 22 "microsleeps" lasting between 3 and 10 seconds. The nappers had none at all.
pp.74-75
Sara Mednick, "the optimized napping formula", slow-wave sleep (SWS),
a full Basic Rest Activity Cycle (90 minute nap),
4 sleep stages, stages 1 and 2 sleep, deeper sleep of stages 3 and 4,
The most powerful nap of all is one taken for 90 minutes between 1 and 3 P.M. — traditional siesta time — which is when the body most craves sleep.
(Schwartz, Tony, 1952-, HF5549.5.P37S39 2010, 658.3'128—dc22, copyright © 2010)
(The way we're working isn't working : the four forgotten needs that energize great performance / Tony Schwartz, with Jean Gomes and Catherine McCarthy. — 1st Free Press hardcover ed., 1. performance., 2. work — psychological aspects., 3. organizational effectiveness., 4. personnel management., p.73, pp.73-74)
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Timothy Ferris, Tribe of Mentors: short life advice from the best in the world, 2017
(Timothy Ferris, Tribe of Mentors: short life advice from the best in the world, 2017, 650.1 Ferriss, )
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Tim Ferriss, Tools of Titans, 2017 [ ]
p.211
Decades later, when Tony asked Warren Buffett what his all-time best investment was, the answer was a Dale Carnegie public speaking course, taken at age 20. Prior to that, Buffett would vomit before public speaking. After the course - and this is the critical piece - Buffett immediately went to the University of Omaha and asked to teach, as he didn't want to lapse back into his old behaviors. As Tony recounted, Buffett told him, “Investing in yourself is the most important investment you'll ever make in your life.... There's not financial investment that'll ever match it, because if you develop more skill, more ability, more insight, more capacity, that's what's going to really provide economic freedom.... It's those skill sets that really make that happen.”
(Tim Ferriss, Tools of Titans, 2017, 081 Ferriss, )
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