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Last Updated on February 25, 2018

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 January 2, 2019

Better Alternatives to New Year’s Resolutions to Reduce Your Stress

Better Alternatives to New Year’s Resolutions to Reduce Your Stress

The end of the year is the time when everyone tries to give you advice on how to live healthier, look better, and earn more money.

It’s understandable if you find yourself lost among all the tips and opinions. Sometimes you no longer know what you truly want to achieve next year – and what’s just imposed by society.

To help you out, we’ve made this article about the things you should remove from your new year’s resolution list – instead of adding to it – to make your daily life more harmonious and peaceful.

So just make sure you cross these off your New Year’s to-do list – your body, mind and soul will be thankful.

1. Stop Buying Meaningless Gifts

We all know the sense of obligation – when we have to buy a gift for an event or celebration that’s already tomorrow, but we still have no idea of what to give.

Take these tips close to heart for all upcoming holidays, including birthdays, weddings, graduations, etc.:

Stop focusing on the material objects

Instead of focusing on what material object to give, think about the emotion you want to evoke[1] in the gift recipient, and then pick a symbolic gift that can support or represent that emotion. For example, you can gift coziness by presenting a “comfort set” with warm socks, tea, candles, etc. Or give motivation by presenting a beautiful planner or notebook.

Plan gifts in advance

We know this is easier said than done. But if you try to plan which gifts you’ll need in the upcoming months (try making a list three or four times a year), ideas will more likely come to mind and you’ll avoid that last-minute shopping. Not to mention, you’ll be able to keep an eye on sales to get the best prices.

Suggest a better way

If you’re tired of exchanging gifts for birthdays and holidays, initiate a different approach. For example, draw names among family members and agree that each one only buys a present to that one person they got. Alternatively, you can agree not to share gifts among adults, and only give presents to kids of the family. Or, ask friends to donate to charity instead of buying a gift for you.

Go for common experiences instead of exchanging gifts

You can agree (with your partner or the extended family) to go on a common trip, dinner or another activity, instead of spending money on gifts.

Sometimes you’ll have to be the one who initiates breaking the rules that have been accepted in the family for years. But if you suspect that you’re not the only one in the group who’s tired of gift-hunting, you’ll surely find support for your suggestions.

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2. Don’t Exaggerate with Diets and Fitness Resolutions

It’s no secret that TV shows, article headlines, and ads (not to mention our healthy diet-obsessed friends) make us feel like we need to look better, slimmer and younger than we actually are. But going on yet another diet or starting a fitness plan with the wrong motivation rarely leads to great results.

If you are like many people, you have probably signed up for an annual gym membership at least once in your life – only to drop it one month later.

How do you balance a good resolution for a healthier life without pushing yourself into commitments that won’t last?

Here’s what you can do:

Set a healthier pattern

For example, do meat-free Mondays or reduce meat consumption to three days per week (less saturated fat for you and better for the environment). Or choose to eat only healthy food at least three days a week or only on weekdays (e.g. make sure your meals contain vegetables, fruits, whole grains, dairy products, and protein). This way you’ll already have a healthier diet while still being able to treat yourself with a snack on weekends or parties.

Get a fitness watch

Fitness watches like Fitbit or MiBand are tiny accessories that will count your steps, calories burnt and will serve as an excellent motivator to move – or to take the stairs instead of the elevator.

Find a physical activity that you enjoy

Even if you are not that fond of doing sports, you can definitely find an activity that you’d do with pleasure. Think about what you’d like – from taking up Nordic walking to pilates or even exercising at home.

Try intermittent fasting

This is an alternating cycles of fasting and eating. For example, stop eating at 8 pm and restart not sooner than 12 hours later. This approach has been proven to have numerous health benefits, in addition to weight loss.

Skip cabs or driving to work and opt for cycling or walking instead

You’ll burn calories, breathe some fresh air, and save money – win-win!

3. Put a Cap on Your Daily To-Do List

In today’s busy world, planning your day in a stress-free way is actually an art in itself. It’s natural to want to be a loving parent, a diligent employee, an active member of the local community and probably several other individual roles.

But playing all these roles requires energy and meticulous planning. How not to lose yourself amidst all the appointments and responsibilities? And – most importantly – how to still find time for relaxing and recharging yourself?

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These daily planning tips will help you have more stress-free days:

Leave bigger intervals between meetings

If you schedule too many appointments or chores in a day, you’ll probably end up late at some point, and as a result – more stressed. There are many different reasons why people are late, but poor planning is a major factor too.

Plan time to relax

As weird as it may sound, you should try and schedule your resting time. For example, if you only have one free evening this week, and a friend tries to squeeze in a meeting, feel free to say no. Don’t feel obliged to specify the reason for your refusal, just say that you are busy.

Try to be a little pessimistic

We’re often packed with plans or running late for errands because we tend to be overly optimistic – about the traffic, the time it takes to do things, etc. Instead, try an opposite tactic — assume you’ll hit traffic or the meeting will take longer.

Try waking up earlier

Sometimes even waking up 30 minutes earlier can give you the much-needed head start for several errands of the day. But remember to get enough sleep every night, even if it means going to bed earlier.

Plan your day the day before

Chances are your day will be much better organized if you pack a lunch and lay out an outfit before going to bed.

Designate a time for checking emails and social messages

If you start checking your messages between appointments, you risk getting lost in a sea of messages that need replies. Designate a time for this activity or do it in case you arrived early to a meeting.

4. Let Go of Unhealthy and Time-Consuming Habits

If there’s one thing we should get rid of in the new year, it’s the habits that steal our time, provide instant gratification but don’t offer any value in the long term. Or even worse, leave a negative impact on our health.

Here are some common (and pointless) habits along with tips on how to get rid of them:

Binge-watching TV series

Even if most online television platforms offer you lists of “Best TV Shows to Binge Watch”, being addicted to series is a major time-waster.

You can manage this addiction in several ways, for example, watch one episode per day (or a few per week) as a reward, only after you’ve finished an assignment or done a house chore. Or try replacing this habit with exercise or reading a book – this will be hard at first but should stick after a few weeks. You can also try to track how much time you spend on TV or movies – seeing how much of your life you are wasting might urge you to do something about it.

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Running on coffee

Being a coffee addict is kind of a stylish addiction nowadays, but it’s not that innocent as it may initially seem. Besides addiction being a problem in itself, drinking too much coffee (more than 500-600 mg of caffeine a day) may lead to nervousness, insomnia, an upset stomach, a fast heartbeat, and even muscle tremors.[2]

As a solution, try switching to tea or edible coffee – a more sustainable, healthy, and productivity-enhancing alternative. For example, Coffee Pixels are solid coffee bars that generate a more even energy kick throughout the day without the coffee-induced abstinence and dehydration.

Procrastination

Fighting procrastination requires some serious willpower. If it is a problem in your daily life or work, try ”eating the frog” in the morning – get over your biggest or hardest tasks first, then tackle everything else.

Alternatively, use time tracking software to monitor exactly how much time you waste on unproductive actions, websites or apps. Once you know exactly how much time you’re spending unproductively, try to limit your time on social media, for example to just 20 minutes per day.

If nothing else works, try bribing yourself — promise yourself to do something fun or pleasant when you finish your assignment.

Whichever habit you want to give up, consider using some habits building tools to make a contract with yourself and reward yourself for milestones achieved.

5. Stop over-consuming

We live in the age of consumerism – huge manufacturers with their promise of a comfortable life on the one hand, and growing environmental threats – that are the direct result of our modern lifestyle – on the other hand. There’s only one solution – try to consume less whenever and wherever you can.

Before making additional purchases, ask yourself these questions:

  • Do I really need it? Did I need it yesterday?
  • Can’t I buy it used or borrow it from friends?
  • Can I rent it?
  • Can I make it myself?
  • Am I buying the most sustainable version of this product?

For example, check if the brand you chose is conscious about the environment, for example, are the products they manufacture energy efficient? Do they try to use less packaging?

Also, if you often find yourself buying too many groceries, promise to buy only the amount that fits in one shopping bag (that you bring along). If you often forget to take your shopping bag with you, get yourself a 2-in-1 wallet with a built-in shopping bag for more eco-friendly shopping.

6. Learn to Unplug from Your Phone

Today’s world is crammed with information, and many people struggle to keep focus on what’s truly important. There’s just too much going on in the world – too much to read, to watch, to know, too many conversations to participate in.

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But how to refuse the temptation to check the phone and start using social media in a controlled, not a compulsive way?

Some tips for managing your phone-dependency:

Spend only a limited amount of battery per day

For example, start your day with 50% battery life, and manage your phone usage so that you’ll make it till the evening.

Block distracting apps and notifications on your phone and computer

Choose one-hour, two-hour or longer blocking sessions and enjoy the positive impact this will have on your mood and productivity.[3]

Set your phone on flight mode

When you start doing an important task that requires full focus, set your phone on flight mode so that nobody can disturb you.

Leave your phone at home or in the office when you go for lunch

You’ll see that the feeling of being unreachable for a moment is actually very liberating.

The Bottom Line

As a new year begins, we’re all excitedly looking forward to what adventures await ahead of us.

But this year, promise yourself this:

Instead of having a never-ending list of tasks and commitments, focus on the truly meaningful ones. And cross-out all the rest without feeling guilty.

Less is more. Make this year count. We’re all rooting for you.

Featured photo credit: Brooke Lark via unsplash.com

Reference

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