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A 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

A 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

Everyone experiences tiredness at work sometimes. At some point (usually around 2:00 PM), you find yourself ready for a nap. Your energy fluctuates naturally throughout the day.

Productivity expert Chris Bailey charted his motivation, focus, and energy levels for 21 days and found that all three tend to spike between 7:00 and 8:00 AM, 11:00 AM and 12:00 PM, and 6:00 and 7:00 PM.[1] For all those highs, he also noticed times when focus, energy, and motivation were nowhere to be found. Chris was tired at work.

Your peak productivity times may be different than Mr. Bailey’s, but the overall shape of your energetic graph would still look like a series of zigzags. The amount of sleep you have, the food you eat, and how you exercise are a few of the factors that cause rises and falls in your energy level.

You’re battling your biology when you don’t take a nap

We can fill up on caffeine and sugar as much as we want, but we’re fighting a natural downturn in energy when we do this. Most people feel fatigued in the latter half of the standard workday. Your tiredness may seem like an inconvenience, but it’s really your body telling you that it needs rest.

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Our bodies operate on a natural clock called a circadian rhythm.[2] This sleep/wake cycle is perfectly adapted to give us adequate sleep over the course of a 24-hour period. Natural light is the primary means that your body uses to assess whether or not you should be asleep.

Much to our collective chagrin, circadian rhythms do not coincide with the average 9 to 5 job. Irregular sleep schedules, the light from electronic devices, and natural light exposure can also affect the cycle. This is why people working the graveyard shift have an increased risk for developing health problems.[3] They must remain awake when their body tells them it’s time for bed, and their sleep schedule is constantly disrupted when they try to stay awake on days off.

Neglecting to follow your circadian rhythms and not taking a nap go against your body’s natural balance.

Taking a nap is natural

We usually feel the most tired between 1:00 PM and 3:00 PM. This is the post-lunch crash that most of us try to fend off with sugary snacks or espressos. We’re also naturally more inclined to sleep between 2:00 AM and 4:00 AM, which is why waking someone up during that time can feel like raising the dead.

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Since most of us are already asleep between 2:00 AM and 4:00 AM, we need only concern ourselves with the post-lunch crash. Taking a nap right after lunch helps most people feel more alert, energized, and motivated.

Why you should squeeze a nap into your day

Taking a nap can replenish your brainpower and leave you feeling just as sharp as you were first thing in the morning. You can’t change the fact that your body operates on a circadian rhythm and your energy level rises and falls, but you can pay attention to what your body tells you to do. If you want to feel energized, you need to recharge.

When you don’t take a nap, you struggle against your body’s need for sleep. You may look busy while you’re sitting at your desk, but the simplest tasks will take you much longer to complete. You’ll have a harder time making decisions, and you’ll likely feel a bit grumpy.

Taking a nap may put you out of commission for 20 minutes, but you’ll be refreshed when you wake up. You’ll be able to do more work in a shorter amount of time, and you’ll probably have a better outlook on the rest of your day. That nap is the reset button that you need to do your best work.

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You can reap amazing benefits from taking a 15-20 minute nap.[4] Longer naps put you into different phases of your sleep cycle, and if those are disrupted, you might end up feeling more tired. A nap of 20 minutes is all you need.

The catnap is a low-cost energy booster. It requires so little energy and effort to give yourself this time to refuel, and the return on investment is huge. Some studies suggest that a 20-minute nap has the energy-boosting equivalent of more than 200 mg of caffeine, or two cups of regular coffee (minus the jitters). A power-nap has the potential to add an extra three hours of productivity to your day.

My napping experience at work for the last 2 weeks

Just to be clear, I’m not advocating that you bring your sleeping bag and grab a little shuteye anytime you feel lethargic. That’s definitely not going to go over well with your boss. You won’t be napping the entire afternoon away on the clock. You just need to take a 20 minute break after lunch to do what I’ve been doing.

For the last two weeks, I’ve been taking 20-minute naps in my office after lunch. I silence my email notifications and set an alarm so that I wake up at the end of the 20-minute window. I put in my ear buds and listen to this relaxing playlist. I rest on the couch with a small cushion that I keep stashed in my desk.

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At first it felt weird to be taking a nap at the office. It took me about 5 minutes to fall asleep the first few days because I wasn’t used to unplugging in the middle of the day. After a few days, though, I was able to fall asleep soon after I started listening to the relaxing playlist.

Within the first few days of conducting this little experiment on myself, I felt a big difference. After I woke up from my naps, I felt so much more energized. I could concentrate, and I was able to work all the way up until the end of the day instead of watching the clock in anticipation of closing time.

After just one week, I found that my productivity had dramatically improved. I used to feel so inefficient after lunch, but when I implemented the short post-lunch nap, I felt as energetic as I do in the morning. My energy seems to be more evenly distributed throughout the day, and I can be productive for longer.

Give power-napping a try

It may seem counterproductive to take a nap in order to do more, but there’s science behind the catnap. Instead of staring off into space and battling your natural fatigue, take a nap. You may think that you’ll lose 20 minutes of work, but the increased energy and focus you experience after your nap will more than make up for it.

Featured photo credit: Picjumbo via picjumbo.com

Reference

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Brian Lee

Chief of Product Management at Lifehack

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Last Updated on July 8, 2020

How to Prevent Decision Fatigue From Clouding Your Judgement

How to Prevent Decision Fatigue From Clouding Your Judgement

What is decision fatigue? Let me explain this with an example:

When determining a court ruling, there are many factors that contribute to their final verdict. You probably assume that the judge’s decision is influenced solely by the nature of the crime committed or the particular laws that were broken. While this is completely valid, there is an even greater influential factor that dictates the judge’s decision: the time of day.

In 2012, a research team from Columbia University[1] examined 1,112 court rulings set in place by a Parole Board Judge over a 10 month period. The judge would have to determine whether the individuals in question would be released from prison on parole, or a change in the parole terms.

While the facts of the case often take precedence in decision making, the judges mental state had an alarming influence on their verdict.

As the day goes on, the chance of a favorable ruling drops:

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    Image source: Proceedings of the National Academy of Sciences

    Does the time of day, or the judges level of hunger really contribute that greatly to their decision making? Yes, it does.

    The research went on to show that at the start of the day the likelihood of the judging giving out a favorable ruling was somewhere around 65%.

    But as the morning dragged on, the judge became fatigued and drained from making decision after decision. As more time went on, the odds of receiving a favorable ruling decreased steadily until it was whittled down to zero.

    However, right after their lunch break, the judge would return to the courtroom feeling refreshed and recharged. Energized by their second wind, their leniency skyrockets back up to a whopping 65%. And again, as the day drags on to its finish, the favorable rulings slowly diminish along with the judge’s spirits.

    This is no coincidence. According to the carefully recorded research, this was true for all 1,112 cases. The severity of the crime didn’t matter. Whether it was rape, murder, theft, or embezzlement, the criminal was more likely to get a favorable ruling either early in the morning, or after the judges lunch break.

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    Are You Suffering from Decision Fatigue Too?

    We all suffer from decision fatigue without even realizing it.

    Perhaps you aren’t a judge with the fate of an individual’s life at your disposal, but the daily decisions you make for yourself could hinder you if you’re not in the right head-space.

    Regardless of how energetic you feel (as I imagine it is somehow caffeine induced anyway), you will still experience decision fatigue. Just like every other muscle, your brain gets tired after periods of overuse, pumping out one decision after the next. It needs a chance to rest in order to function at a productive rate.

    The Detrimental Consequences of Decision Fatigue

    When you are in a position such as a Judge, you can’t afford to let your mental state dictate your decision making; but it still does. According to George Lowenstein, an American educator and economy expert, decision fatigue is to blame for poor decision making among members of high office. The disastrous level of failure among these individuals to control their impulses could be directly related to their day to day stresses at work and their private life.

    When you’re just too tired to think, you stop caring. And once you get careless, that’s when you need to worry. Decision fatigue can contribute to a number of issues such as impulse shopping (guilty), poor decision making at work, and poor decision making with after work relationships. You know what I’m talking about. Don’t dip your pen in the company ink.

    How to Make Decision Effectively

    Either alter the time of decision making to when your mind is the most fresh, or limit the number of decisions to be made. Try utilizing the following hacks for more effective decision making.

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    1. Make Your Most Important Decisions within the First 3 Hours

    You want to make decisions at your peak performance, so either first thing in the morning, or right after a break.

    Research has actually shown that you are the most productive for the first 3 hours[2] of your day. Utilize this time! Don’t waste it on trivial decisions such as what to wear, or mindlessly scrolling through social media.

    Instead, use this time to tweak your game plan. What do you want to accomplish? What can you improve? What steps do you need to take to reach these goals?

    2. Form Habits to Reduce Decision Making

    You don’t have to choose all the time.

    Breakfast is the most important meal of the day, but it doesn’t have to be an extravagant spread every morning. Make a habit out of eating a similar or quick breakfast, and cut that step of your morning out of the way. Can’t decide what to wear? Pick the first thing that catches your eye. We both know that after 20 minutes of changing outfits you’ll just go with the first thing anyway.

    Powerful individuals such as Steve Jobs, Barack Obama, and Mark Zuckerberg don’t waste their precious time deciding what to wear. In fact, they have been known to limiting their outfits down to two options in order to reduce their daily decision making.

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    3. Take Frequent Breaks for a Clearer Mind

    You are at your peak of productivity after a break, so to reap the benefits, you need to take lots of breaks! I know, what a sacrifice. If judges make better decisions in the morning and after their lunch break, then so will you.

    The reason for this is because the belly is now full, and the hunger is gone. Roy Baumeister, Florida State University social psychologist[3] had found that low-glucose levels take a negative toll on decision making. By taking a break to replenish your glucose levels, you will be able to focus better and improve your decision making abilities.

    Even if you aren’t hungry, little breaks are still necessary to let your mind refresh, and come back being able to think more clearly.

    Structure your break times. Decide beforehand when you will take breaks, and eat energy sustaining snacks so that your energy level doesn’t drop too low. The time you “lose” during your breaks will be made up in the end, as your productivity will increase after each break.

    So instead of slogging through your day, letting your mind deteriorate and fall victim to the daily abuses of decision making, take a break, eat a snack. Let your mind refresh and reset, and jump-start your productivity throughout the day.

    More Tips About Decision Making

    Featured photo credit: Kelly Sikkema via unsplash.com

    Reference

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