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Getting Through the Afternoon Slump, Nap-Free

Getting Through the Afternoon Slump, Nap-Free

Psssht, remember when you were young and you used to hate those enforced afternoon nap times? Well, no-one will judge you if you now admit that a daily nap in the afternoon would be a blessing to your adult, full-time employed self.

Unfortunately, for many of us the reality is such that we cannot afford to nap in the afternoon. Trust me, coming from a siesta-loving country, I should know how difficult a nap-unfriendly schedule can be to bear. Like clockwork, your mind will wander around 3pm each day. You might stare off into distance then shake your head to get back into the game, but it’s difficult. Focusing your attention on the screen in front of you requires more effort than you feel you can give. Your mind has just about shut down as you’re overwhelmed with desire to just snooze away.

An online search for afternoon sleepiness cures would have us think that the slump is an occurrence which we can control or eliminate by manipulating external factors such as diet, however, much of this advice is superficial and doesn’t consider the causes of the dreadful slump. There is a good reason why it occurs “like clockwork”.

Why do we “slump”?

Not to worry, the slump isn’t due to the filling lunch you’ve had earlier. In fact, studies have shown that sleepiness will still occur whether a person has skipped the midday meal or not(1).

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Rather, the root cause of our afternoon woes seems to be intrinsic; whether we feel sleepy or alert is dependent on our body clocks. Interestingly, in a 24-hour period we can expect our alertness will drop twice: once during the night (between 2am and 4am) and then again 12 hours later, which for most of us falls in the middle of the work day.

An exception to these hours between 2 and 4 are people who are categorised as “morning-active” and “evening-active” individuals. The timing of when their sleepiness peaks might happen earlier, i.e. later in the day, because their body’s temperature cycle also peaks earlier or later in the day.

It is worth noting that any link between changes in body temperature and changes in sleepiness needs further investigation. In any case, few people will fall either side of the spectrum; most of us sit comfortably in the middle as 3pm finds us droopy-eyed—head resting on the palm, elbow on the desk.

The one thing to avoid

There is one factor which has been shown to enhance how sleepy we feel in the afternoon, and that is boredom.

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In one study, participants who were acutely bored in the afternoon took much longer to react to stimuli than both those participants who were in an interesting environment, and those participants who were bored at a different time of day(2) (in the evening, when we start feeling the pressure to sleep).

One surefire way to induce boredom is by doing monotonous tasks, like driving. The occurrence of accidents in traffic peaks at the time that coincides with the average afternoon slump. Interestingly, there is another peak that coincides with the nightly dip that occurs between 2am and 4am.(3)

Thus, the first rule I follow is to stay away from uninteresting to-dos after lunch. If necessary, I will switch up my workload to keep things interesting. Working in a dynamic environment will undoubtedly help as well. This rule usually helps me feel less or not at all sleepy in the afternoon. On the occasions it doesn’t work, there are a few other techniques, which have so far worked for me, in my battle plan. Best of all, combining more than one has led to bigger benefits in feeling alert and being productive.

Grabbing a coworker for a chat

Having a chat with a coworker or another person in the vicinity (best to avoid someone who tends to monopolise conversation) can both prevent boredom and distract me from fantasising about taking a nap. Research agrees—conversing keeps us engaged and is a technique for countering sleepiness that is preferred by 35% of drivers interviewed in a 2008 study(4).

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Sometimes even small talk can be stimulating enough for me, but what really makes a difference is laughter: it is after I’ve had a few belly laughs that I feel truly refreshed and excited to get back to work.

Taking a brisk walk

Similarly to laughter, a brisk walk in the afternoon immediately makes me more alert. Furthermore, some research has shown that brisk walking (or another vigorous activity performed regularly) can help reduce sleepiness during the day and improve the overall quality of the sleep we get during the night(5).

Standing in natural bright light

Just standing in the window can expose you to enough natural bright light necessary for rejuvenation(6).

A 2006 research study recommends exposure to natural bright light indoors and for a short time period as a countermeasure to afternoon sleepiness, especially in workplaces that aren’t nap-friendly. Participants in the study were more alert after exposure, although it didn’t seem to also have a significant impact on their performance.(6)

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Other alternatives to naps

To be clear, I am not against taking naps—in university I used to take power naps religiously. Sadly, regardless of any personal benefits I’ve seen from them or scientific findings in favour of afternoon naps, they just don’t fit my schedule or my way of work at the moment.

If you can relate to this problem, then I hope the ideas above prove helpful or at least encourage you that naps are not a “must” and they are certainly not the only (maybe not even the best) way to overcome the sudden onset of sleepiness in the afternoon. In fact, for some, sneaking in a nap in the afternoon can later mean the difference between getting a good night’s sleep or lying awake in bed for hours.

Luckily for us non-nappers, the field of sleep research is still relatively new and exciting and so there are studies being carried out testing how even quirkier solutions, like chewing gum, can contribute to helping us feel more alert. What I want to know is, have you yourself any alternatives to suggest? Because where I am, 3pm is approaching fast…

(1) Akerstedt, T., Polkard, S. (2004). Predictions from the three-process model of alertness. Aviation, Space and Environmental Medicine, 75(3), A75-83.
(2) Mavjee, V., Home, J.A. (1994). Boredom effects on sleepiness/alertness in the early afternoon vs. early evening and interactions with warm ambient temperature. British Journal of Psychology, 85(3), 317-333.
(3) Langlois, P.H., Smolensky, M.H., Hsi, B.P., Weir, F.W. (1985). Temporal patterns of reported single vehicle car and truck accidents in Texas, USA. Chronobiology International, 2, 131-146.
(4) Anund, A., Kecklund, G., Peters, B., Akerstedt,T. (2008). Driver sleepiness and individual differences in preferences for countermeasures. Journal of Sleep Research, 17(1), 16-22.
(5) Vuori, I., Urponen, H., Hasan, J., Partinen, M. (1988). Epidemiology of exercise effects on sleep. Acta physiologica Scandinavica. Supplementum., 574, 3-7.
(6) Kaida, K., Takahashi, M., Haratani, T., Otsuka, Y., Fukasawa, K., Nakata, A. (2006). Indoor exposure to natural bright light prevents afternoon sleepiness. Sleep, 29(4), 462-469.

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Last Updated on October 30, 2018

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1.Think big.

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2.Find what you love to do and do it.

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn how to balance life.

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do not be afraid of failure.

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          5. Have an unwavering resolution to succeed.

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a person of action.

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

              Or think about the present day:

              Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Avoid conflicts.

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

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                8. Don’t be afraid of introducing new ideas.

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in your capacity to succeed.

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always maintain a positive mental attitude.

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t let discouragement stop you from pressing on.

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                        12. Be willing to work hard.

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be brave enough to follow your intuition.

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                            How to Start Over and Reboot Your Life When It Seems Too Late

                            More Recommended Lifehack Experts in Success

                            • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                            • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                            • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                            Featured photo credit: Ryan Wong via unsplash.com

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