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5 Reasons Why Naps Should Be A Mandatory Part Of Our Day

5 Reasons Why Naps Should Be A Mandatory Part Of Our Day

Though some may claim that naps are a sign that you’re lazy, there is increasing evidence which shows that a quick power nap can actually benefit your health. Whether you’re low on energy during the day, or just feel better when you have some time to yourself, it may be beneficial to let yourself nod off every so often. While you come up with ways to convince your boss to institute nap time, here are five incredible health benefits to fitting in an afternoon snooze.

1. Short Term Energy Boost

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    While those against napping might claim naps make you more drowsy, taking a shorter nap will actually boost your energy and alertness. Next time you feel the need to grab a quick rest, doze off with confidence. Napping too long will have the opposite effect however, and make you feel groggy for hours. To avoid this, aim to sleep for about 20 to 30 minutes in order to get the jump on the rest of your day.

    2. Say Goodbye To Your Daily Hump

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      The normal ups and downs in your energy are largely controlled by chemical systems in the body. Physiological makeup and sleep habits combine to make each of our sleep cycles a little different. However, there is usually a dip in energy in the late afternoon, in addition to an increase in sleepiness towards the evening. In one study looking at naps, caffeine, and exercise, naps were the most effective way to overcome this afternoon dip in energy. 

      3. It’s Natural

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        Humans are among very few mammals to sleep in monophasic sleep cycles. Splitting our day into one period of wakefulness, then one period of sleep is different from 85% of other mammals. These animals sleep on and off throughout the day in short periods, known as polyphasic sleep cycling. It is not clear if a monophasic sleep cycle is human’s natural sleep cycle, so some researchers believe napping may be perfectly natural.

        4. Helps You Work

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          Another way naps may keep you healthy is by warding off dips in performance. Many people experience a continuing decline in ability to focus and perform throughout the day, making them less productive in the afternoon and evenings. To combat this, NASA recently did a study on their pilots. The group who were allowed to nap were 34% more alert in their post nap flights, while the group that didn’t nap struggled more. If NASA’s on board, your campaign for extended lunch breaks might not be that frivolous. More and more, research supports short naps helping you have a more effective day.

          5. Helps Your Heart

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            Cortisol is a chemical our body releases when we’re in stressful situations, but when you sleep, your body release chemicals that balance out Cortisol. Naps aren’t excluded, as a recent study found that a 30 minute nap three times a week made a person 37% less at risk of dying from heart disease. Real world, lasting health benefits are as good a reason as any to take a reprieve from your to do list every once in a while. 

            Featured photo credit: Takashi Hososhima via flickr.com

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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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