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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

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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 June 1, 2021

7 Signs That You’re Way Too Busy (And Need to Change That)

7 Signs That You’re Way Too Busy (And Need to Change That)

“Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

“Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

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The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

To help you in that self-assessment, here are 7 signs that you’re way too busy:

1. You Can’t Remember the Last Time You Took a Day Off

Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

“The time to relax is when you don’t have time for it.”

2. Those Closest to You Have Stopped Asking for Your Time

Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

3. Activities like Eating Are Always Done in Tandem with Other Tasks

If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

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If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

Try these 5 Ways to Find Time for Exercise.

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6. You Dread Getting up in the Morning

If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

7. “Survival Mode” Is Your Only Mode

If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

So, How To Get out of Busyness?

Take a look at this video:

And these articles to help you get unstuck:

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Featured photo credit: Khara Woods via unsplash.com

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