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How To Take An Effective Nap To Super Boost Your Productivity

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.

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How to Be Productive: 11 Ways to Be Productive and Happy at Once

How to Be Productive: 11 Ways to Be Productive and Happy at Once

A lack of productivity leads to a lack of happiness.

When you can’t see yourself making progress or getting things done, you get anxious and become stressful.

There are also tons of things that contribute to unhappiness here too: Facebook notifications, emails, texts, and chatty co-workers are just a small fraction of the disruptions we’re bombarded with. These “little things” can stack up fast and lead to hampering your happiness and productivity levels.

Learn how to be productive with the 11 tips below and reclaim your everyday productivity and your happiness, once and for all.

1. Be happy now

Life is too short. No matter what you’re doing or where you are, be happy now. Start by finding something to be grateful for; everyone has at least one thing to be grateful for.

Most of the world still has trouble getting access to clean drinking water… yhat means you can even be grateful for that bottle of Aquafina you’ve got on your desk right now.

2. Finish your day before it starts

Proper planning is the secret to peak productivity, and it’s also a good idea to set daily goals. Get yourself a planning tool and prioritize your daily tasks with it.

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Here’s a smart technique on planning and prioritization: How to Prioritize Right in 10 Minutes and Work 10X Faster

3. Celebrate the small wins

Every time you check off a task from your to-do list, you release a “happy chemical” in your brain called dopamine. This gives you the motivation to move forward and do even more.

For example, after I finish writing this article and I’ve crossed it off my list of things to do today, I’ll get a nice burst of “happy chemicals” releasing in my brain. The best part? Zero side effects!

Learn from here: How To Celebrate Small Wins To Achieve Big Goals

4. Leverage like there’s no tomorrow

Look for ways to use the good old 80/20 rule by identifying tasks that you might be able to outsource or leverage out to a virtual assistant.

Stop wasting time doing things that don’t challenge you or ignite your passion. Hire out or automate anything and everything within your means.

Check out this guide to find out how to start to delegate: How to Delegate Work (the Definitive Guide for Successful Leaders)

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5. Recharge your batteries

Figure out how many hours of sleep your body needs and make sure you get it. Take time to stretch, walk, or relax—you’ll be glad you did.

Here’re some simple ways to relax completely and get rid of stress.

6. Become an early riser

This is one of the most underused productivity “hacks” on the planet. Ever since I decided to start waking up at 5am every day, my productivity levels and happiness have gone up dramatically.

Most people aren’t up that early, so no one can bother you or disrupt you from what you want to do. Use this time to exercise, meditate, or to get a head start on your day.

Not sure how to wake up earlier? Here are 11 Ways To Become an Early Riser Like Most Successful People Do.

7. Do work you’re passionate about

Make it your goal to blur the line between work and play by doing more things you’re passionate about. This promotes happiness both inside and outside of the workplace.

Find what you’re passionate about and do it, or learn how to enjoy what you do with these tips: How to Enjoy What You Are Doing No Matter What

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8. Use time blocks

For example, when I wrote this article, I gave myself a one hour time block. This prevents unnecessary dilly-dallying like updating your Facebook status and checking email.

Use an app like Alarmed to keep you on track.  Here’s a snapshot of the app from my iPhone.

    9. Avoid interruptions

    Interruptions are among the biggest barriers to both productivity and happiness. Every time you’re interrupted in the middle of a task your level of productivity takes a hit.

    We’ve all been there: you’re fully immersed in an important project until all of a sudden the workplace chatterbox appears out of nowhere and starts talking about stuff that doesn’t matter. By the time she’s gone, you’ve already forgotten where you were and it takes 30 minutes to get back on track.

    Avoid this by letting people know that you’ve got important work that’s got to be done.

    Learn more about how to stay focus in this guide: How to Focus and Maximize Your Productivity (the Definitive Guide)

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    10. Shut down the digital disruptions

    iPhones, mailbox notifications, twitter, facebook, and everything that pops, slides, or fades in and out of your screen has got to go. Shut them down and focus.

    It’s as easy as turning off the notifications or scheduling only a specific time to check all these notifications and texts.

    11. Measure your success

    Every now and then, it’s a good idea to measure your results and see how things are coming along.

    How’s your progress? Are you pacing in the right direction? Are things getting better? Worse? It’s always a good idea to track your progress regularly.

    With an app like Rescue Time, you can easily keep track of the time you spend throughout the day. It helps you to find out how much time you’re really on-task and so you can review your progress.

      With these 11 effective ways to improve productivity, you will get more things done timely and become happier.

      Start small and take up each suggestion one by one, you can boost your productivity and create your happiness too.

      Featured photo credit: Pexels via pexels.com

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