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3 Ways Napping Boosts Your Brain Power (And How To Maximize The Benefits)

3 Ways Napping Boosts Your Brain Power (And How To Maximize The Benefits)

It’s been said that everything we ever really need to know we learned in Kindergarten. Think about it. We learned: how to count, write our name, how to share and how to whisper.

One aspect of Kindergarten that most adults have given up on is “Nap Time.”

Sadly, napping is often frowned upon in our workaholic culture. Naps have gained the reputation for being for the lazy and unambitious. The person falling asleep at his or her desk at work is ridiculed. And when we doze off, we feel guilty.

3 Benefits of Napping

The nap has earned a bad rap–and unfairly so. Research has proven that there are some benefits of napping. Taking a short snooze can actually be a powerful tool for self-improvement. Naps can also increase our health overall well-being, our intelligence and productivity. Below are some direct benefits of napping:

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1. Increases alertness

A NASA study found that a 40 minute nap increases alertness by 100%. Other studies have found that a 20 minute nap is more effective than both  200 mgs of caffeine (a cup of coffee)  and a bout of exercise.

Studies have shown that one of the primary benefits of napping is it’s restorative powers. In fact, if you break up your day with a nap, you will be refreshed and as alert and energetic for the second part of your day as you were for the first.

2. Improves memory and cognitive processing

One of the benefits of napping is that it improves your working memory and cognitive processing ability. So you remember more and think better. Working memory is involved when working on complex tasks where you have to process information and perform a myriad of tasks while still retaining a bunch of other information in your memory.

Researchers from Saarland University in Germany found that a short daytime nap significantly boosts brain function and that sleeping for about 45-60 minutes could improve learning and memory by fivefold.

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3. Boosts creativity

A 2013 study conducted by scientists from Georgetown University’s Center for Functional and Molecular Imaging focused their research on examining the brain activity of participants who were napping. They found that the left brain—known for logic and analyzing (the “editing” side of the brain)—rested quietly. The right side of the brain, however—the side in charge of creativity and big-picture thinking (the “drafting” side of the brain)—chattered away to itself and the other side of the brain the whole time.

This showed researchers that the brain is able to engage in the creative process more efficiently and uninterrupted during sleep. And while you most likely won’t dream up the next big technological advancement during your 20 minute nap, researchers were able to determine that naps do assist in developing creative solutions for existing problems you’ve been grappling with. When you are awake your brain actively works on the problem–while performing many other functions–when you fall asleep, the creative center in your brain continues quietly mulling over the problem.

3 Ways to maximize the benefits of napping

https://www.flickr.com/photos/timothykrause/6040624392
    Photo Credit: Timothy Krause on Flickr

    Now that we understand the benefits associated with the mid-day snooze, here’s how we can make the most out of a quick session of shut eye.

    1. Try to schedule time for naps

    Researchers suggest keeping a regularly scheduled time for daily naps. The best time for a quick snooze falls in the middle of the day–between the hours of 1 PM and 3 PM. One study explains:

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    “Because of the natural cycles of our circadian rhythms, we are at our most tired twice during a 24-hour period. One peak of sleepiness is usually in the middle of the night, so the other, 12 hours later, falls smack-dab in the middle of the afternoon.”

    2. Keep naps between 15 and 45 minutes

    Napping for too long can cause sleep inertia–which is that groggy disoriented  feeling you have when you wake up and sometimes you may feel even more tired than you did before your nap.

    The optimal time for a nap is 90-110 minutes as it allows your brain and body to experience the optimal balance of all 5 stages of sleep, or a full sleep cycle.

    The problem with this is most of us do not have a 90 minute period between the hours of 1 P M and 3 PM to get in a full sized nap. So experts say the next best thing is to take a quick nap 10-20 minutes so that we remain in stages one and two of the sleep cycle. This allows our brains to rest and recover but keeps us from moving into the deeper levels of sleep and waking groggy and tired.

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    3. Take a caffeine nap

    Sleep expert Michael Breus, Ph.D is a genius. He introduced the concept of the “napalatte” in an interview with the Huffington Post. How it works is first you quickly down a cup of coffee and then immediately take a 20 minute nap. The caffeine will kick in right after you wake up and you will be refreshed, energized and mentally sharp. It is the perfect pairing.

    After this dynamic duo, “you’re good for four hours, guaranteed,” says Breus.

    Final Word

    Even if you don’t fall completely asleep and don’t make it past stage 1 of the sleep cycle, just a five or 10-minute power nap can still be beneficial especially if you’re feeling sleep-deprived. A 2002 study found that snoozing for just 10 minutes can result in greater feelings of alertness after a night of restricted sleep.

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    Denise Hill

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    Last Updated on April 8, 2020

    Why Assuming Positive Intent Is an Amazing Productivity Driver

    Why Assuming Positive Intent Is an Amazing Productivity Driver

    Assuming positive intent is an important contributor to quality of life.

    Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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    Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

    However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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    The leap happens when we realize two things:

    1. The self serving benefit from giving others the benefit of the doubt.
    2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

    Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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    Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

    My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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    In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

    “Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

    Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

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