Advertising
Advertising

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

Advertising

sherlock-game-of-shadows

    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

    Advertising

    falling-asleep-baby-o

      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

      Advertising

      so_so_tired-96681

        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

        Advertising

        tumblr_mrvgzauLU11qir88ko4_r1_250

          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

          z9cnfw

            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

            More by this author

            Alicia Prince

            A writer, filmmaker, and artist who shares about lifestyle tips and inspirations on Lifehack.

            25 Killer Sites For Free Online Education 10 Things You Should Do If You’re Unemployed When You Start to Enjoy Being Single, These 12 Things Will Happen common words 18 Common Words That You Should Replace in Your Writing Wondering Why K Pop is So Popular? Here are 10 Reasons

            Trending in Productivity

            1 10 Good Habits To Have in Life To Be More Successful 2 What Is Creativity? We All Have It, and Need It 3 How to Set Long Term Goals and Reach Success 4 Easily Distracted? Here’s How to Regain Your Focus 5 Why You Need to Set Future Goals (And How to Reach Them)

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on January 24, 2020

            10 Good Habits To Have in Life To Be More Successful

            10 Good Habits To Have in Life To Be More Successful

            Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

            Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

            Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

            • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
            • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
            • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

            Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

            Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

            Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

            That’s why I would share 10 good habits to have to be more successful in life.

            1. Begin Your Day with Meditation

            I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

            Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

            Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

            Advertising

            2. Be Grateful for What You Have

            Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

            Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

            “I say one thing I’m grateful for each day when I sit down to eat dinner.”

            3. Smile

            Can you pause and smile before you continue reading this?

            Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

            Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

            Can you smile again?

            4. Start Your Day with a Healthy Breakfast

            Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

            If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

            This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

            Advertising

            Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

            5. Exercise Daily

            One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

            Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

            ‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

            He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

            6. Manage Your Time as You Manage Your Finance

            Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

            Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

            So how do you manage your time effectively?

            Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

            “I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

            And this is Dorsey’s weekly theme:[5]

            • Monday – Management
            • Tuesdays – Product
            • Wednesday – Marketing and growth
            • Thursdays – Developers and partnerships
            • Fridays – Culture and recruiting
            • Saturdays – Taking off
            • Sundays – Reflection, feedback, strategy, and preparing for Monday

            No wonder he was able to run two companies when others were struggling with one job.

            7. Set Daily Goals with Intentions

            Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

            Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

            Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

            “What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

            Be intentional about your daily goals!

            8. Seek Inspiration

            It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

            A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

            Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

            Advertising

            Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

            “The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

            9. Save Steadily, Invest with All Prudence

            I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

            However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

            10. Budget and Track Your Spendings

            Benjamin Franklin warned of taking the precaution of little expenses. He said,

            “A small leak sinks a great ship.”

            It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

            Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

            The Bottom Line

            Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

            More About Habits

            Featured photo credit: Andrijana Bozic via unsplash.com

            Advertising

            Reference

            Read Next