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5 Ways Midday Naps Can Improve Work Performance

5 Ways Midday Naps Can Improve Work Performance

If you’ve never been affected by the two o’clock slump, consider yourself lucky. Most of us hit the wall at work sometime between our lunch break and the five o’clock whistle. While we’re always tempted to reach for that second (third? fourth?) cup of coffee when we start to feel burnt out, deep down we know it’s just a superficial fix that will come back to haunt us later on. What would help our performance; however, is if our bosses were to let us roll out a sleeping bag and take a quick snooze. A midday nap has many benefits, including these five listed below.

1. Recuperated lost sleep

Duh? Obviously taking a nap will help you get back some of the sleep you’ve lost over the week. Let’s think about that for a moment. If you’re supposed to sleep seven hours a night, but you habitually only get six, throughout a single week you lose a full night’s sleep. A lot of that lost sleep is probably due to getting to the office early, or being up late fulfilling other responsibilities because you were late coming home. A quick nap in the middle of each day could make up for lost time, energizing you enough to power through the rest of the day.

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2. Improved memory

Sleeping does wonders for your memory. An hour of sleep will help new information that is being temporarily stored in your short-term memory to transfer into your long-term memory storage. The benefits of this are two-fold. For one, information that has been taken in throughout the morning will almost effortlessly become part of your total recall. Secondly, since the information gathered throughout the day will be transferred into your long-term memory, your short-term memory capacity will be free to take in new data after you awaken.

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3. Stimulated cell repair

Working long hours isn’t just exhausting to the mind, it also can be extremely debilitating to the body as well. Sleeping produces a protein that repairs damage caused by stress and other toxins accumulated throughout the day. When a body is stressed and sore, the mind can’t perform. Allowing the body the opportunity to recharge during the day will lower overall stress levels, and result in an increase in productivity throughout the remainder of the day.

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4. Perseverance

When you’re stressed out, you’re more likely to give up when the going gets tough. Since a midday nap will rejuvenate your stress and energy levels, you’ll be more apt to stick with a task even when you hit a roadblock. Not only will being well-rested make you more likely to push yourself through a struggle point, but taking a nap can also be a nice break when you hit a point when productivity is absolutely impossible. When you awaken, you’ll be able to come back to the problem with a fresh mind. Walking away from a problem for a while is also a great way to gain insight and perspective. This may lead to a breakthrough the next time you sit down to tackle a problem.

5. Improved overall performance

Based on the length of your midday nap, you will experience varying levels of increased performance. A quick 10-20 minute nap leads to increased mental and physical performance. This can be done even if your boss doesn’t approve of naps at work (but we at Lifehack don’t condone this!). An hour-long nap will lead to the aforementioned short-term to long-term memory shift, while a 90 minute nap increases your emotional and procedural memory. If you’re in a position that requires you to be creative, napping for an hour and a half in the middle of the day will ultimately benefit your work in the long run. There’s one more thing to note: Avoid napping for 30-40 minutes. Doing so will lead to sleep inertia, and actually leave your mind more groggy and distorted than it was before you hit the hay.

Featured photo credit: Flickrr via farm3.staticflickr.com

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Last Updated on May 16, 2019

The Daily Rituals of 7 Successful CEOs

The Daily Rituals of 7 Successful CEOs

One of my favorite success quotes ever comes from one of the original and most successful ‘CEOs’ of his era: Aristotle. Here’s what he said:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

This advice is just as sound today as it was when Aristotle first expressed it, way back when. I’m reminded of this at least once a week, when I interview an inspiring author, leader, or successful CEO on my show. I ask my guests a series of questions about what has contributed to their success and their ability to build something meaningful.

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You want to know what nearly all of them say? Almost every time, they respond by telling me that their success is the result of simple habits  enacted day after day.

These quotes from seven successful CEOs demonstrate the daily rituals that have contributed to their success:

1. Promote what you love.

“It’s so much better to promote what you love than to bash what you hate.” – Jessica Alba, CEO of The Honest Company

2. Develop a feedback loop.

“I think it’s very important to have a feedback loop, where you’re constantly thinking about what you’ve done and how you could be doing it better. I think that’s the single best piece of advice: constantly think about how you could be doing things better and questioning yourself.” – Elon Musk, CEO of TESLA Motors

3. Create things that are better, not just “different.”

“Our task today is to find singular ways to create the new things that will make the future not just different, but better—to go from 0 to 1. The essential first step is to think for yourself. Only by seeing our world anew, as fresh and strange as it was to the ancients who saw it first, can we both re-create it and preserve it for the future.” – Peter Thiel, CEO of Palantir and best-selling author of Zero To One.

4. Meditate.

“Meditate. Breathe consciously. Listen. Pay attention. Treasure every moment. Make the connection.” – Oprah Winfrey, CEO of OWN Network

5. Read every day.

“Read 500 pages every day. That’s how knowledge works. It builds up like compound interest.”-Warren Buffet, CEO of investment firm Berkshire-Hathaway

6. Block time for email.

“Set aside a 20- to 30-minute chunk of time two or three times a day for email. Do not check continually through the day.” – Doug Camplejohn, CEO of predictive lead marketing company FlipTop.

7. Make your customers happy.

“We see our customers as invited guests to a party, and we are the hosts. It’s our job every day to make every important aspect of the customer experience a little bit better.” – Jeff Bezos, CEO of Amazon.com

Develop the right rituals. Become a successful CEO.

If the majority of these daily habits are new to you, avoid making the crucial mistake of adopting all of these habits at once. Research on habit-formation indicates that lasting habits are formed one at a time.

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For example, let’s say you’re excited about developing the following daily habits:

  • daily reading,
  • daily meditation, and
  • updating your to-do list every night

Let’s say that daily reading is the one that excites you the most out of the three habits noted above. It would be wise of you to begin by choosing and scheduling time to read every day, and then sticking to that time until it becomes a habit. Once it feels effortless and automatic, you’ll know that you’ve turned it into a daily habit. Now you’re ready to install the next habit… and the next… Until before you know it, you’ll start looking in the mirror and seeing the reflection of a successful CEO.

Featured photo credit: Amy Hirschi via unsplash.com

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