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How To Design The Perfect Nap

How To Design The Perfect Nap
Nap

Most people enjoy a good nap now and then, but are you really utilizing their full power?

A correctly performed nap can give you a great boost in energy, focus, and concentration, but a poorly executed nap can leave you groggy and more tired than when you started.

Several cultures around the world use a “siesta” in the afternoon to stay productive, and many workers in the U.S. have reported success avoiding afternoon drowsiness with a nap. Some people (myself included) have even excelled on nothing but six well times naps per day, during polyphasic sleep.

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Taking six naps per day has given me a chance to design the perfect nap. Here’s how:


Get the timing right

The single most important aspect of a nap is making it the right length, and it requires a little background explanation to understand why.

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It turns out that dreaming is the most important part of sleep. Test subjects who were deprived of dreams (meaning they were woken up when they started to dream, but otherwise allowed to sleep as much as they wanted) performed on tests as if they had not slept at all. Furthermore, the longer they were deprived of dreams, the more frequently their brains attempted to start dreaming. Mice who were deprived of dreams for more than a few weeks died!

You may have noticed this on your own if you ever took a quick nap, and vividly remembered your dreams afterwards. When exhausted, you will tend to dream more.

So what does this all mean? It means that your goal during a nap is to enter the REM sleep phase quickly (this is where most dreaming occurs), and to wake up as soon as the REM sleep phase is over. If you sleep past the REM phase you’ll enter deeper phases of sleep and it will be really difficult to get up!

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The only reason this is difficult is that everyone sleeps differently. For most people, their optimal nap time (where they can wake up just as they finish REM) is between 15 and 30 minutes, but you’ll have to test to find yours precisely.

What makes it more difficult is that you have to take into account how long it takes you to fall asleep. When you are first perfecting your naps, it could take quite a while to fall asleep, so I’d suggest starting with a 30-35 minute nap, and working your way down.

Don’t be surprised if after a 30 minute nap you are exhausted. You may have gone right through REM into a deeper sleep phase. It will feel like being woken up in the middle of the night, and during these times I’ve had trouble with even the most basic tasks like keeping my balance or forming sentences.

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Each day, try a different length of nap, reducing the time by 3-5 minutes, and record your energy levels. As you learn to fall asleep quicker, and close in on your optimal time, you’ll notice a remarkable thing: it’s possible to wake up from a nap totally refreshed and alert!

This is the sweet spot you are searching for. Next week, I’ll delve further into optimal light and sound conditions for power napping, and show you a little trick I use to fall asleep anywhere (airports, desks, couches, etc).

Brian Armstrong is an entrepreneur who sleeps 2-3 hours per day using polyphasic napping. He became financially free running his own business at the age of 23, and today seeks to help others quit the 9-to-5 corporate world to start their own business. For more great tips visit his blog.

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Last Updated on October 30, 2018

How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

13 Simple Ways to Motivate Yourself Right Now

Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

1. Go back to “why”

Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

2. Go for five

Start working for five minutes. Often that little push will be enough to get you going.

3. Move around

Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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4. Find the next step

If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

5. Find your itch

What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

6. Deconstruct your fears

I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

7. Get a partner

Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

8. Kickstart your day

Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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Having a morning routine is a good idea for you to stay motivated!

9. Read books

Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

10. Get the right tools

Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

Building motivation is almost as important as avoiding the traps that can stop it.

11. Be careful with the small problems

The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

12. Develop a mantra

Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

13. Build on success

Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

How to Stay Motivated Forever (Without Motivation Tricks)

The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

Here are some other things to consider making work flow more naturally:

Passion

Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

Not sure what your passion is to get you motivated? This will help you:

How to Get Motivated and Be Happy Every Day When You Wake Up

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Habits

You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

This guide will be useful for you if you’re looking to build good habits:

Understand Your Habits to Control Them 100%

Flow

Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

Easily distracted and hard to focus? Here’s your solution.

Final Thoughts

With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

Featured photo credit: Pexels via pexels.com

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