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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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Matt Duczeminski

A passionate writer who shares lifestlye tips on Lifehack

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Last Updated on July 16, 2020

How Does Setting Goals Lead to Success?

How Does Setting Goals Lead to Success?

As well as being the founder of Lifehack, I also help people on a one-to-one basis through life coaching.

I’ve been doing this for more than 10 years now and have helped hundreds of clients reevaluate their lives and turn inertia into progress and failure into success.

A common theme I’ve noticed with many of my clients is that they don’t have any definite goals to aim towards.

This has always surprised me, as goal setting is frequently recommended by self-improvement gurus, performance coaches, and business leaders. It’s also something that I learned at university and have implemented successfully in my life ever since.

If you’re similar to the majority of my life coaching clients and you don’t have any definite goals to aim for, then you’re missing out on what is probably the most powerful personal success technique on the planet.

The good news is—you’ve come to the right place for help with this.

In this article, I’ll explain exactly what goal-setting is and how you can put it into action in your life. As you’ll discover, it’s a key that can open many doors for you.

An Introduction to Goal Setting

Goals can be big, small, short-term, long-term, essential, or desirable. But they all share one thing: They will give you something to aim for.

This is important. As just like a ship without a destination, if you have no goals, you’ll end drifting aimlessly.

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Goals give you purpose. They also give you drive and enthusiasm. In other words—they make you feel alive!

If you’ve never spent time setting goals before, then here’s what I recommend you to do:

  1. Take some time to evaluate all areas of your life (health, career, family, etc.).
  2. Determine which of these areas need a boost.
  3. Think of ways in which to achieve this (for example, if you want to boost your health, you could eat less and exercise more).
  4. Set some definite goals that you would like to achieve.
  5. Write down these goals, including the date you want to accomplish them by.

Now, before you get started on the above, I want to make one thing clear: Goals are not wishful thinking!

By this, I mean that while your goals should be ambitious, they shouldn’t be unrealistic or verging into fantasy land.

For example, wanting to be promoted at work would be a realistic goal while wanting to be President of the United States might not be. (Of course, feel free to prove me wrong!)

If you’re new to the world of goal setting, then I’d recommend you start with easy-to-achieve goals. These could be things such as eating a healthy breakfast, walking more, taking regular breaks from your screen, and sleeping early.

These simple goals might take you a month or so to achieve, including making the daily practices a habit.

Once you’ve successfully accomplished these goals, you’ll find your self-confidence grows, and you’ll be ready to set yourself some bigger goals.

Here are a few examples that you might want to choose or adapt to your personal circumstances:

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  • Run a marathon
  • Buy a new car
  • Learn a new language
  • Travel around the world
  • Change career
  • Retire early
  • Write a book

I’m sure you can think of many more things that you would like to achieve. As the famous Shakespeare line neatly states: “The world is your oyster!”

Now, the trick with big goals (as I’ll show in an example shortly) is to break them down into small, bite-sized chunks. This means you’ll have a big end goal, with smaller goals (sometimes referred to as objectives) helping you to gradually achieve your main aim.

When you do this, you’ll make big goals more achievable. Plus, you’ll have an easy way to track how far along the road to your goal you are at any given point in time.

Let’s see this in action…

Going from an Idea to a Global Success

Everything starts with an idea.

And there appears to be no shortage of good ideas in the world. But there is a shortage of people willing to put these ideas into action!

This is the essential step that will move you from being a dreamer to an achiever.

Back in 2005, when I first had the idea for Lifehack, I really only considered it to be a platform to record some of my productivity and self-improvement techniques. I’d developed these during my time at university and as a Software Engineer at Redhat.

However, based on the number of views and positive feedback I received on the first few articles, I quickly realized that Lifehack had the potential to be a popular and successful website—a site that could help transform the lives of people from all across the world.

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It was at that point that I decided to set some goals in place for Lifehack.

The way I did this was to set specific targets for different areas of the business:

  1. Number of articles published
  2. Amount of time spent writing and promoting the articles
  3. Number of new readers
  4. Number of new email subscribers
  5. Revenue generated from ads

For each of the above, I set weekly, monthly, and yearly targets. These targets were realistic but were also ambitious. In addition, I wrote down the necessary steps to take to achieve each target within the specified time frame.

This goal setting had a powerful impact on my motivation and energy levels. Because I could clearly see what needed to be done to achieve each goal, I found a purpose to my tasks that made them exciting to complete. Each small target achieved took me closer to accomplishing the bigger goals.

For example, my initial goals for writing articles were for just five a week, which equated to 20 per month and just over 100 per year. However, as I dedicated more and more time to Lifehack, I found I was able to exceed my initial goals.

This led me to increase the numbers. Of course, there’s a limit to how many articles one person can write. So when the readership began to exponentially increase, I started to hire other writers to help me out with the site’s content.

From my initial goal of just over 100 articles per year, I’ve used goal setting to help Lifehack publish more than 35,000 articles to date. This is now the largest collection of original self-development articles in the world.

And in terms of readership—this has skyrocketed from a few dozen in 2005 to several million in 2020.

And of course, I have many new goals for Lifehack, including expanding our range of online courses.

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My original goal has always remained the same though: To change people’s lives for the better.

Goal Setting Can Transform Your Life

If you haven’t yet experienced the incredible power of goal setting, then now’s the time to get started.

Build a definite picture of what you want to accomplish, break it down into small, achievable steps, and then start taking action!

You’ll be able to change all areas of your life using this method, including boosting your health, improving your relationships, and transforming your career. You may also want to use goal setting to start a new hobby or plot a path to a prosperous and peaceful retirement.

So please don’t wait for success to drop in your lap (which it is highly unlikely to do). Instead, decide on exactly what you want, then make a plan to get it. This is the secret to lifelong success.

Legendary motivational speaker and author Paul J. Meyer said it well:

“Goal setting is the most important aspect of all improvement and personal development plans. It is the key to all fulfillment and achievement.”

Final Thoughts

Now, let me leave you with five questions that will help you think about your future:

  1. What would you like to be doing in 3, 5, and 7 years?
  2. What things make you happiest?
  3. How can you share your knowledge and experience?
  4. Who can help you achieve your goals?
  5. What would you like to be your legacy?

Take plenty of time to think about these questions. When the answers come, you’ll be able to start building a picture of how you’d like your life to be—and what goals you need to set to make this picture a reality.

More Tips on Setting Goals

Featured photo credit: Jealous Weekends via unsplash.com

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