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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

More by this author

Brian Lee

Chief of Product Management at Lifehack

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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