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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 6, 2020

8 Steps to Continuous Self Motivation Even During the Difficult Times

8 Steps to Continuous Self Motivation Even During the Difficult Times

Many of us find ourselves in motivational slumps that we have to work to get out of. Sometimes it’s like a continuous cycle where we are motivated for a period of time, fall out and then have to build things back up again.

There is nothing more powerful for self-motivation than the right attitude. You can’t choose or control your circumstance, but you can choose your attitude towards your circumstances.

How I see this working is while you’re developing these mental steps, and utilizing them regularly, self-motivation will come naturally when you need it.

The key, for me, is hitting the final step to Share With Others. It can be somewhat addictive and self-motivating when you help others who are having trouble.

A good way to have self motivation continuously is to implement something like these 8 steps from Ian McKenzie.[1] I enjoyed Ian’s article but thought it could use some definition when it comes to trying to build a continuous drive of motivation. Here is a new list on how to self motivate:

1. Start Simple

Keep motivators around your work area – things that give you that initial spark to get going.

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These motivators will be the Triggers that remind you to get going.

2. Keep Good Company

Make more regular encounters with positive and motivated people. This could be as simple as IM chats with peers or a quick discussion with a friend who likes sharing ideas.

Positive and motivated people are very different from the negative ones. They will help you grow and see opportunities during tough times.

Here’re more reasons why you should avoid negative people: 10 Reasons Why You Should Avoid Negative People

3. Keep Learning

Read and try to take in everything you can. The more you learn, the more confident you become in starting projects.

You can train yourself to crave lifelong learning with these tips: How to Develop a Lifelong Learning Habit

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4. See the Good in Bad

When encountering obstacles or challenging goals, you want to be in the habit of finding what works to get over them.

Here are 10 tips to make positive thinking easy.

5. Stop Thinking

Just do. If you find motivation for a particular project lacking, try getting started on something else. Something trivial even, then you’ll develop the momentum to begin the more important stuff.

When you’re thinking and worrying about it too much, you’re just wasting time. These tried worry busting techniques can help you.

6. Know Yourself

Keep notes on when your motivation sucks and when you feel like a superstar. There will be a pattern that, once you are aware of, you can work around and develop.

Read for yourself how the magic of marking down your mood works.

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7. Track Your Progress

Keep a tally or a progress bar for ongoing projects. When you see something growing, you will always want to nurture it.

Take a look at these 4 simple ways to track your progress so you have motivation to achieve your goals.

8. Help Others

Share your ideas and help friends get motivated. Seeing others do well will motivate you to do the same. Write about your success and get feedback from readers.

Helping others actually helps yourself, here’s why.

What I would hope happens here is you will gradually develop certain skills that become motivational habits.

Once you get to the stage where you are regularly helping others keep motivated – be it with a blog or talking with peers – you’ll find the cycle continuing where each facet of staying motivated is refined and developed.

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In this episode of The Lifehack Show, Justin has some great tips as well:

Too Many Steps?

If you could only take one step? Just do it!

Once you get started on something, you’ll almost always just get into it and keep going. There will be times when you have to do things you really don’t want to: that’s where the other steps and tips from other writers come in handy.

However, the most important thing, that I think is worth repeating, is to just get started.

Get that momentum going and then when you need to, take Ian’s Step 7 and Take A Break. No one wants to work all the time!

More Tips for Boosting Motivation

Featured photo credit: Japheth Mast via unsplash.com

Reference

[1] Ian McKenzie: 8 mental steps to self-motivation

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