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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 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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