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How To Take An Effective Nap To Super Boost Your Productivity

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How To Take An Effective Nap To Super Boost Your Productivity

“Sleep when you’re dead.” I’ve heard this more times than I can count. The idea is that you’ll have plenty of time to sleep when you die, so don’t waste your time while your alive.

Napping and sleeping in general has become a sign of laziness or weakness. We should be willing, society says, to forego sleep in an effort to keep going, keep working, keep doing.

But sleep and napping specifically, can actually make you a better and more productive person overall. In fact, some companies are installing nap rooms. In fact, research on pilots at NASA showed that a 26-minute nap in flight (while a co-pilot was on duty) enhanced performance by 34% and overall alertness by 54%.

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So, get comfy, lean back and get a few winks. You’ll be surprised at how refreshed you’ll feel after — and ready to keep working.

Take Off Your Shoes

This is really essential. Taking off your shoes will help you get in a comfier state of mind and if you aren’t laying there thinking about how you still have your shoes on, your much more likely to get to sleep quickly.

Lay Down

Laying down for a nap tells your body that you are ready to sleep. Sleep is essential for “resetting” your brain and getting you ready for the rest of your day. It also takes about 50 percent longer to fall asleep sitting up. So it’s much better to just lay down and go right to sleep – especially if you’re on a schedule.

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“Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap,” said Matthew Walker, an assistant professor of psychology at UC Berkeley who studies the effects of sleep and napping.

Use a Blanket

Or a coat or something to snuggle under. Because sleeping lowers your metabolism, you can get chilled while you’re sleeping. Use a blanket to keep you cozy and sleeping the whole time you’re taking your nap.

Limit Your Napping Time

Aim for a nap of between 20 and 45 minutes. Naps of this length will help you feel refreshed, yet keep you from feeling groggy. A nap of about 90 minutes in length can also boost your creativity. Much longer, though, and you’ll feel groggy and possibly have trouble acclimating back into your day for a little while.

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Nap After Lunch

Our bodies are predisposed to sleep after lunch – which is likely why were are so sleepy after lunch, regardless of what we’ve eaten. In a U.C. Berkeley sleep study, “At 2 p.m., the nap group took a 90-minute siesta while the no-nap group stayed awake. Later that day, at 6 p.m., participants performed a new round of learning exercises. Those who remained awake throughout the day became worse at learning. In contrast, those who napped did markedly better and actually improved in their capacity to learn.”

Remember, just because people in the U.S. sleep only at night, doesn’t mean that’s how our bodies are meant to function. Many cultures sleep shorter at night and incorporate a short nap into the day. This helps you get more accomplished all day long, instead of just during the 8 or 10 hours you spend at work.

Set an Alarm

Don’t waste your time trying to wake up any other way. If you need to do something at a certain time — pick up your child from school, go to a meeting, or whatever, then set an alarm and make sure you’ll hear it. Most cell phones have alarm functions and you can even set them to go off again if you need them to.

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Eliminate Guilt

Don’t let cultural expectations or societal standards dictate your need for sleep. If you need to sleep, sleep. Work it in to your schedule so that you can sleep when you need to and still perform your job or other responsibilities effectively. There is no reason why needing to sleep should make you feel guilty. Everyone needs to, whether they admit or not. It’s way better to get some sleep and keep going then to just lay around and watch TV at the end of the day — not doing anything useful because you’re too tired to do anything else.

More by this author

Michelle Kennedy Hogan

Michelle is an explorer, editor, author of 15 books, and mom of eight.

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Last Updated on January 13, 2022

How to Use Travel Time Effectively

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How to Use Travel Time Effectively

Most of us associate travel and time with what we’re going to do one we get to our destination. Planning and mapping out what to do once you arrive can certainly make for a more pleasurable vacation, but there are things you can do while you are on your way that can make it even better.

Sure, you can plan for the things you’re going to do on your vacation while you are travelling en route – but what about making use of that time for other things that you don’t usually do when you’re at home? You don’t need to have your gadgets with you to do it, and you can really connect with yourself if you take the time to manage your life while heading towards your vacation destination.

Here are some great tips to help you with your time management while you travel, some of which are more conventional than others. Nonetheless, you can find out what works best for you and apply them accordingly depending on when and how you are travelling.

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1. Take Your Time Getting There

As I write this, I’m on a flight to San Francisco. Flying is the fastest way to get from place to place, and for many people it’s really the only way to travel.

But I’ve often taken the train or ferry on trips so that I have extra time without distraction to get more done. I’m not worrying about navigation or lack of space to do what I want to do. Instead I’m able to focus on getting stuff done during the time I’ve got without feeling rushed. For example, when I took the train from Vancouver to Portland, it was an eight hour trip and I managed to get a ton of writing done and closed a lot of open loops. It also was less expensive than flying, which was a bonus.

Sometimes taking the long way to get somewhere on vacation can be the best thing for you to get somewhere with your life.

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2. Go Gadget-Free

This is going to be a tough one for a lot of you. But why do you need to bring your gadgets with you when you go on vacation? It isn’t be a bad idea to leave all but one of them behind, and only pull out that one when you absolutely need to do so. In some countries, you’d be wise to be discreet with them anyway since flaunting them in front of those that are less fortunate than you isn’t a good practice. While it may not seem like flaunting to you, in different cultures it can definitely come across that way.

If you can’t go gadget-free, then at least go Internet-free. If you use a task management app that requires syncing across your multiple devices to be effective, remember that if you only have the one device with you then it can be the “master device” for the time being and will store your data locally anyway. Just sync up when you get home.

3. Reflect and Prepare

Finally, going on any sort of excursion gives you the perfect opportunity to reflect on where you’ve been. The fact you have removed yourself from where you usually are can give you a perspective that you simply can’t get when you’re at home. You may want to journal your thoughts during this time – and by taking more time to get to your destination you’ll have more time to dig deeper into it.

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After a period of reflection – however long that happens to be – you can then begin to not only prepare for the rest of your travels, you can prepare for the rest of what happens afterward. The reflection period is important, though. You need to really know where you’ve been in order to properly look at where you want to be. Time away from things gives you that chance.

Conclusion

Traveling isn’t always about where you’re going and how quickly you can get there. In fact, it’s rarely about that at all.

More often it’s where you’re at in your head that will dictate how much you benefit from traveling. So don’t just go somewhere fast. Instead, take your time on the way there and take the time to connect with not only where you are but who are while you’re there.

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If you do that, you’ll have a better chance to be who you want to be when you leave.

Featured photo credit: bruce mars via unsplash.com

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