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How To Super Boost Your Productivity By Taking Quick Nap

How To Super Boost Your Productivity By Taking Quick Nap

It is now generally accepted that a short sleep or nap in the afternoon will boost your productivity and get you raring to go again. The southern Mediterranean countries have known and practised this since ancient times. Some large companies, such as Google and Apple, have nap-friendly policies. Other companies put napping pods in the communal areas so that taking a power nap is accepted.

According to NASA, you can boost your productivity by about 35 percent if you take a 26-minute nap. Don’t worry — it doesn’t have to be exactly 26 minutes!

If you want to do it privately, you can go to a napping spa where you will get a 20 minute nap for about $17. The important thing is to prevent the short nap from becoming a longer, deeper sleep (slow wave sleep). That might mean you would wake up feeling rather groggy and bad-tempered. This is why 20-45 minutes is usually considered ideal. Some experts say that longer than 30 minutes is unproductive, however.

There are many studies that list the benefits of napping. These include being more alert, reduced fatigue, faster reaction times, better memory, enhanced mood and sharper logical reasoning. Not to mention more efficient decision making. All these without the need for yet another coffee!

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If your company does not have napping rooms, you may find that an inexpensive device called a Dream Helmet (about $30), which has a pillow, mask and earplugs, will help you have a short nap.  Here are 9 ways to make sure that you are going to get the maximum benefit from your nap.

1. Choose your best time to nap

“You must sleep sometime between lunch and dinner… Don’t think you will be doing less work because you sleep during the day. That’s a foolish notion held by people who have no imaginations. You will be able to accomplish more. You get two days in one — well, at least one and a half, I’m sure.”Winston Churchill

Everyone has different sleep patterns and sleep-wake rhythms. These rise and fall throughout the day. You have to work out what is best for you. If you suffer from insomnia, a nap may not be a workable solution.

If your sleep is regular and you feel that you are slowing down and drowsy in the mid afternoon, then that is fine, as a nap will not interfere with your night sleep schedule. Aim for a short nap. Anything more than 45 minutes could make you feel even worse when you wake up!

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2. Remove your shoes

Taking off your shoes is just one thing you should do to get comfortable. Maybe you do not have your pajamas with you, but loosening any tight clothes will be a great way to relax.

 3. Please do not disturb

Make sure that those around you know that this is your time out and that it should be respected. Ensure all your devices are switched off and you are in a quiet spot. In the workplace, this may well be impossible; but if you are working from home, it is certainly easier.

4. Sit down or lie down?

Well, you are not a horse so you cannot take your power nap standing up! Lying down will help you relax and sleep. Even if you do not actually doze off, there are still benefits from a quiet wakefulness. Napping while sitting is also beneficial although it is better to lie down, if you can.

5. Use a blanket, if you have one

Blankets give you a sense of security and comfort. But there is another reason why we should cover up. As you sleep, your body temperature tends to go down and metabolism slows. Without a blanket, you may feel cold and wake up.

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6. Be careful with wake-up gimmicks

Normally, you will sleep as long as you need and it is best, in my experience, to avoid using an alarm clock or other gimmicks. If you have appointments, however, set the alarm on your phone.

7. Darkness helps you nap

Aim for a dark spot if you can. Any light pollution interferes with the sleep process, as has been shown in scientific studies. Always have your eye mask handy, just in case you do not find a dark place.

8. Learn to feel less guilty

“Sleep is the food of the brain”- David Gozal.

In the White Anglo-Saxon Protestant tradition, sleeping on the job was a no-no. Now all that has changed, thankfully. Learn to get over any guilt complexes about sleeping on the job. You are merely recharging your batteries, and your brain will be in top gear when you wake up.

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9. Drink less coffee

Coffee is great for that caffeine shot that keeps you alert and gives you more energy. But the negative health effects from too much of it are well known and documented. These include jitters and anxiety. It can also keep you too hyped up so that when you want to nap, you will find it difficult to nod off.

Have you managed to take a nap at work and did it really increase your productivity? Tell us about what happened in the comments below.

 

Featured photo credit: A well deserved power nap/Chris Lawrence via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on September 11, 2019

Why To-Do Lists Don’t Work (And How to Change That)

Why To-Do Lists Don’t Work (And How to Change That)

How often do you feel overwhelmed and disorganized in life, whether at work or home? We all seem to struggle with time management in some area of our life; one of the most common phrases besides “I love you” is “I don’t have time”. Everyone suggests working from a to-do list to start getting your life more organized, but why do these lists also have a negative connotation to them?

Let’s say you have a strong desire to turn this situation around with all your good intentions—you may then take out a piece of paper and pen to start tackling this intangible mess with a to-do list. What usually happens, is that you either get so overwhelmed seeing everything on your list, which leaves you feeling worse than you did before, or you make the list but are completely stuck on how to execute it effectively.

To-do lists can work for you, but if you are not using them effectively, they can actually leave you feeling more disillusioned and stressed than you did before. Think of a filing system: the concept is good, but if you merely file papers away with no structure or system, the filing system will have an adverse effect. It’s the same with to-do lists—you can put one together, but if you don’t do it right, it is a fruitless exercise.

Why Some People Find That General To-Do Lists Don’t Work?

Most people find that general to-do lists don’t work because:

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  • They get so overwhelmed just by looking at all the things they need to do.
  • They don’t know how to prioritize the items on list.
  • They feel that they are continuously adding to their list but not reducing it.
  • There’s a sense of confusion seeing home tasks mixed with work tasks.

Benefits of Using a To-Do List

However, there are many advantages working from a to-do list:

  • You have clarity on what you need to get done.
  • You will feel less stressed because all your ‘to do’s are on paper and out of your mind.
  • It helps you to prioritize your actions.
  • You don’t overlook so many tasks and forget anything.
  • You feel more organized.
  • It helps you with planning.

4 Golden Rules to Make a To-Do List Work

Here are my golden rules for making a “to-do” list work:

1. Categorize

Studies have shown that your brain gets overwhelmed when it sees a list of 7 or 8 options; it wants to shut down.[1] For this reason, you need to work from different lists. Separate them into different categories and don’t have more than 7 or 8 tasks on each one.

It might work well for you to have a “project” list, a “follow-up” list, and a “don’t forget” list; you will know what will work best for you, as these titles will be different for everybody.

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2. Add Estimations

You don’t merely need to know what has to be done, but how long it will take as well in order to plan effectively.

Imagine on your list you have one task that will take 30 minutes, another that could take 1 hour, and another that could take 4 hours. You need to know the moment you look at the task, otherwise you undermine your planning, so add an extra column to your list and include your estimation of how long you think the task will take, and be realistic!

Tip: If you find it a challenge to estimate accurately, then start by building this skill on a daily basis. Estimate how long it will take to get ready, cook dinner, go for a walk, etc., and then compare this to the actual time it took you. You will start to get more accurate in your estimations.

3. Prioritize

To effectively select what you should work on, you need to take into consideration: priority, sequence and estimated time. Add another column to your list for priority. Divide your tasks into four categories:

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  • Important and urgent
  • Not urgent but important
  • Not important but urgent
  • Not important or urgent

You want to work on tasks that are urgent and important of course, but also, select some tasks that are important and not urgent. Why? Because these tasks are normally related to long-term goals, and when you only work on tasks that are urgent and important, you’ll feel like your day is spent putting out fires. You’ll end up neglecting other important areas which most often end up having negative consequences.

Most of your time should be spent on the first two categories.

4.  Review

To make this list work effectively for you, it needs to become a daily tool that you use to manage your time and you review it regularly. There is no point in only having the list to record everything that you need to do, but you don’t utilize it as part of your bigger time management plan.

For example: At the end of every week, review the list and use it to plan the week ahead. Select what you want to work on taking into consideration priority, time and sequence and then schedule these items into your calendar. Golden rule in planning: don’t schedule more than 75% of your time.

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Bottom Line

So grab a pen and paper and give yourself the gift of a calm and clear mind by unloading everything in there and onto a list as now, you have all the tools you need for it to work. Knowledge is useless unless it is applied—how badly do you want more time?

To your success!

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Featured photo credit: Emma Matthews via unsplash.com

Reference

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