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What Is Power Nap And How To Do It For The Biggest Brain Benefits

What Is Power Nap And How To Do It For The Biggest Brain Benefits

People often de-value sleeping or napping. But believe it or not, nearly one-third of the human race are sleep-deprived.

At this point, maybe the importance of a power nap hasn’t strung a chord with you yet. Let me throw you some mind-blowing stats.

A power nap boosts alertness greatly.

From a groundbreaking NASA study in 1995,[1] researchers experimented the beneficial effects of napping on 747 pilots.

Each participant was allowed a 40-minute nap during the day, and “sleeping on average for 25.8 minutes (which is just about right)”. The nappers “demonstrated vigilance performance improvements from 16% in median reaction time to 34% in lapses compared to the No-Rest Group.”[2]

What else does a power nap bring?

Apart from improving vigilance, there are more benefits to power naps.

It boosts memory. Research[3] has shown taking an afternoon nap can improve short-term in younger adults.

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It reduces mistakes. The NASA study has proven the pilots who took naps had better job performances. This goes for people working in the medical field and emergency situations.

It improves learning. A short nap provides wakefulness to the body and boost the ability to learn.

    Famous people nap too!

    The secret to success is often taking power naps. U.S. Presidents John F. Kennedy, Ronald Reagan, and Bill Clinton, and political figures like Winston Churchill and Margaret Thatcher all napped back in the day.[4]

    How do you know you need to nap?

    Here are 6 major signs your body tells you to nap:

    You are constantly cranky. The sleepier you are, the more irritable you are. You are less capable to handle stress.

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    You are always hungry. A study[5] has shown sleep deprivation results in decreased level of leptin, which is a hormone that inhibits hunger and regulates energy.

    You zone out easily. Without proper rest, it’s easy to let the Zs overrule what you are working on.

    Your eyes are puffy, your skin is blemished. A poor sleep upsets hormones, and leads to unusual breakouts.

    You have a bad immune system. The sleepier the body, the weaker it is.

    You are even immune to coffee. If coffee doesn’t help, you need to seriously regain your sleep.

    So, nap or coffee?

    9 out of 10 times, you will choose coffee.

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    It is easily accessible, doesn’t take up much space, and immediately wakes you up. On the flip side, caffeine leads to a crash but napping doesn’t. Overall, napping has more advantages than coffee does, so how to nap effectively?

    Plan power naps into your daily routine.

    When you are experiencing fatigue or you know you are about to experience sleep loss, you should take a power nap to regain your energy. Mid-afternoon, around 2 or 3 p.m., is the best time to nap, because post-lunch sleepiness is about to hit you. Also, this time is least likely to affect your normal nighttime sleep schedule.

    Rest comfortably to optimize the power nap experience.

    It’s very important to find a relaxing place to nap. The best place is definitely your bedroom, but when you are not at home, a chair or a couch are also good. Make sure the place is not too cold or too warm, preferrably around 65°F or 18°C. Use earbuds and eye masks to block any sound or light that will potentially affect your sleep. Also, shut your phone and other distractions off to have the perfect nap.

    But don’t over-nap!

    Your power nap shouldn’t be longer than 30 minutes.

    Have you ever woken up feeling groggy? If yes, then you have probably over-napped. After the first 30 minutes of your sleep, your body will enter the “deep sleep” mode and develop sleep inertia when you wake up.

    And take power naps carefully, it may backfire on you.

    I hate to be the bearer of bad news, but there are some people who shouldn’t take power naps.

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    People who suffer with insomnia. People with temporary sleep issues should not take naps, because napping perpetuates a more fragmented sleep pattern and reduces nighttime sleeping drive.

    People with sleep apnea. Sleep apnea is a condition in which a person stops breathing while sleeping, which causes the person to be constantly tired. Unfortunately, naps can’t fix that.

    Napping anywhere and everywhere is possible.

    At campuses, several schools have invested napping pods for students to nap. But if these pods aren’t available, take 20 to 30 minutes off or the gap between classes to regain energy and retain what you’ve learned.

    At workplaces, find a good quiet spot, like a meeting room or the lounging area to rest before heading back to your desk or cubicle.

    Everyone needs to sleep well.

    For more information, watch this TED talk of Arianna Huffington encouraging people (especially type-A women) to sleep well in order to achieve success.

    Featured photo credit: Stocksnap via stocksnap.io

    Reference

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    Frank Yung

    Writer. Storyteller. Foodie.

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    Last Updated on December 13, 2018

    There Is More to Life Than  ____________

    There Is More to Life Than  ____________

    I decided to leave the title of this article open ended, because I’d like you to fill in what words best fit that blank. We’re all unique individuals from different walks of life, and in different stages of life; so, that sentence will have a different meaning for each of us.

    If you’re a busy working professional, why are you working in the job that you have now?

    Is it because it’s something you’re passionate about and brings you a lot of satisfaction? Or, is it because you studied that in college and just found a job that hired you for those skills? Perhaps it’s because of the money that you’re earning, or know you can earn down the line?

    What if you’re about to retire? You’ve got, say, 2 to 3 more years before you hit your ‘deadline’ for retiring. Have you done all that you’ve wanted to do in the past 30-40 years? Any unfulfilled goals or dreams? Are you happy with the outcome of your life to date, all the decisions and/or risks that you’ve made thus far?

    I’m sure many of us started working after college in hopes of earning a good living–to be financially stable and able to afford the ability to experience and do things that we love. We start establishing a career, and with time, tick off boxes on our bucket or ambition list. As you look back on the last couple of years, just how much of your time has been spent doing things that you enjoy and love–the things that give you a great sense of fulfillment and meaning?

    Have you become a slave to the economy, a slave to your work, or a slave to your kids? Or have you found a balance between work and pleasure?

    When is Enough Ever Enough?

    Sadly, many of us live to work.

    Realists would argue that if you truly want to work to live, you still need the finances to back that up. No money no talk. That is how the world runs today. So if you don’t earn or make enough dough, it’s hard to truly enjoy life; it’s hard to be happy without money.

    So, in this quest to provide just that, many of us end up spending our whole lives pursuing wealth and a life of status and material wants. But, is it ever enough? Is there such a thing as having too much money? And, at what expense?

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    Many wealthy entrepreneurs, millionaires and even billionaires have come to agree that money doesn’t bring you all the happiness in the world. It’s good to have, but it doesn’t truly satisfy all desires. There comes a point where you would have ‘had it all’ and still feel a sense of emptiness: an empty void that needs to be filled, not with money or material possessions.

    So the question is then, what more is there to life if not for financial stability, status or material possessions?

    How do we make work a part of life instead of having it consume our life entirely? Perhaps we need to go back to look at the word life itself.

    What is Your Purpose in Life?

    What is the nature of life? What does life mean to you? Is there a purpose?

    If we seek jobs, all we will find are jobs. But if we have a sense of purpose in how we are productive; if we seek a calling, then we will find more than a job. We will find our contribution to humanity and we will find more to life. Would you agree?

    Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, enhances self-esteem, and decreases the chances of depression. So it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

    Meaning is not only about transcending the self, but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive affect and feelings of pleasure are fleeting. The amount of time people report feeling good or bad correlates with happiness, but not at all with meaning.

    Have You Been Going on a Wild Goose Chase?

    Ironically, the single-minded pursuit of happiness is leaving people less happy. “It is the very pursuit of happiness, that thwarts happiness”, according to Viktor Frankl, a famous Austrian Neurologist and Holocaust survivor. Going back to the common example of pursuing riches in order to be happy is exactly what makes many so unhappy.

    So again, look at the statement “There is more to life than ______.”

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    Have you answered it meaningfully? If you’ve read on this far, and are now wondering how to take that first step to figuring out what your true purpose is in life, fret not; I’m here to help you reframe your mind and actions, so that you can embark on a journey of finding true meaning to your life.

    Everything that you can do and accomplish in life are bounded by 7 Cornerstone Skills. These are the true essentials needed to achieve excellence. They’ll put you on a path that gives great meaning and satisfaction in life. And, the best thing of all? They already exist in each of us. We just don’t always make the most of it, or sometimes we aren’t even aware of the power that each of these skills have to help us in life.

    On it’s own, each skill is unique and can help you through different stages of life, or problems. But as a whole set, these 7 Cornerstone Skills will give you full transformation over any situation. No matter what phase of life you’re in, what you’re striving to achieve, or what feel you’re lacking, your pursuit of meaning in life will be much faster when you’re able to make use of not one, not two, but all 7 Cornerstone Skills.

    The 7 Cornerstone Skills

    So let me give you a glimpse into what these 7 Cornerstone skills are.

    Creativity

    Creativity empowers you to find unique solutions to problems, and see things in ways that you least expect.

    It goes beyond the artistic impressions and aesthetics, and is a crucial building block of change.

    Learning

    Without Learning, you will not be able to advance and progress in life. Yet, there are many of us who always fall behind not because they don’t have the intellectual ability, but because they don’t know how to learn effectively.

    Memory

    And then we have Memory, one of the most vital components, because without that you have nothing to fall back on, nothing to gain from all the learning or experiences that you’re exposed to on this earth.

    And with an ever increasing amount of information available, how can you store up as much knowledge as you can without overloading?

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    Focus

    And with any and everything that you do, a certain amount of Focus is always given.

    Whether it’s the career ladder that you’ve been climbing, or the responsibility of being a parent, Focus is a flow that allows you to push towards the progress that you’re striving for.

    Without focus, we find ourselves lost, demotivated and stuck in a rut.

    Motivation

    Many of us aren’t happy in life or with our jobs and responsibilities because we lack Motivation, and an overarching purpose as I already mentioned earlier. Motivation helps drive you forward, and gives you the focus achieve your purpose.

    Habits

    If you realize, every new day that comes is filled with routines. Whether it’s getting ready for work in the morning, putting your kids to bed in the evening, or setting aside time during the weekends for family time and activities, it all happens as a result of habits that you’ve built over time.

    Therefore Habits dictate a big part of your life. Pursuing happiness, money or meaning all have a dependency on your habits. If you find yourself being controlled by bad or negative habits, it’s more likely to hinder you from being productive and reaching those goals.

    Time

    This also ends up leading to bad use of Time, or poor time management.

    You might feel like you haven’t built a stable career yet because you lack proper time management. You find yourself spending a lot of time being busy, yet producing little outcomes.

    Or certain habits might be consuming time that you can be using for other more productive tasks.

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    Perhaps you’re on your way to retirement, and feel like it’s too late to find new meaning to your life. There’s not much time left to embark on a new journey again.

    Are You Ready to Live Your Best Life?

    The simple fact is, that if you can sharpen these 7 Cornerstone skills, you will realize that finding meaning in life, or reaching the goals and ambitions that you’ve set out for yourself, no matter what stage of life you’re in, is very attainable.

    There is no magical method to having life figured out. The skills have always been there since day 1, you just need to know how to use it to the best of your advantage.

    And I’m here to show you just how you can do that. Lifehack is all about equipping you with the best and most effective ways to increase your productivity, motivation and focus to achieve true Purpose in life, in as little time as possible.

    Embark on a transformational journey with us as we show you how to learn and improve your 7 Cornerstone Skills so that you’ll come out a new person, ready to either pursue your existing goals at a much quicker rate, or to find new goals to pursue without being limited by time, age or responsibilities.

    If you’ve been wanting a change, or been stuck in a rut for a while now, here is your chance to get started on pushing towards progress again.

    Anyone can transform, anyone can change. Are you ready to live your best life? Click here to start your journey!

     

    Featured photo credit: Caroline Hernandez via unsplash.com

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