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How to Start Napping…and Why You Should

How to Start Napping…and Why You Should


    Before you read the title and get angry, touting the same ol’ “I’m too busy!” argument, hear me out:

    You can save time, energy, and get way more done by taking naps.

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    I know you’re in denial, but it’s true. I’ve used these techniques myself in the midst of a full-time marketing job, a part-time church job, trying to write a book, run two websites, and get married–and sometimes napping was the only way I would have been able to stay as productive as I was.

    But take it from actual research: Jurgen Aschoff was a German physician, biologist, and behavioral physiologist, and he ran a remarkable experiment in the first half of last century. Aschoff placed men and women, individually, into converted World-War II bunkers that blocked out all daylight. The subjects were placed in these isolation rooms for days at a time, without access to any time-keeping devices.

    After a 48-hour adjustment period, Aschoff found that all of the subjects had one strange, miraculous thing in common: they each became biphasic, meaning they slept for about six or seven hours at a time, then had a period of wakefulness, then went back to sleep for another “nap,” this time shorter than the first.

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    They were falling back into the natural state of biphasic sleep cycles, adhered to by much of the animal kingdom.

    For those of us with “real lives,” however, we don’t have the luxury of experimentation. Rest assured, though, I’ve done the work for you! Here’s a brief outline of the best things I’ve found about adopting a napping schedule:

    Give it a shot. Before you do, though, know that napping takes practice — it won’t just come to you immediately, but once you figure it out, you’ll be able to almost “nap on command,” allowing yourself the luxury of grabbing a quick (5 to 10 minutes) snooze while at work, at home, or in traffic (just kidding!).

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    So, how do you do it? How do you get to a state of zen in your daily life by using the power of the nap?

    First, you’ll need to figure out when to nap. Dr. Sara Mednick, who wrote the great book Take a Nap: Change Your Life, has this to say about the different sleep cycles we partake in during our sleep hours:

    1. Stage 1 – This stage is least understood, and we spend the least amount of time in it. Stage 1 sleep is the first few minutes of “pseudo sleep,” where our minds aren’t really awake and our eyelids are pressuring us to give in.
    2. Stage 2 – Stage 2 is the foundation of sleep—it’s the stage we spend more than half of our sleep time in, and it’s the stage that helps to “reset” our brain to be more alert when we wake up.
    3. Stage 3 & 4 – We can lump these stages together because they represent what’s known as “slow-wave sleep,” which is the process during which our body and brain “rebuilds” and rejuvenates.
    4. REM (Rapid Eye Movement) – Perhaps the most popular and well-known sleep phase, REM sleep is the time of sleep that most resembles our waking state. As such, we are most likely to dream those wildly fantastical dreams during REM sleep, and it’s the stage that helps us improve our creativity as well.

    The different stages of sleep are also available at different times throughout the day and night — and in differing amounts:

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    • REM sleep is mostly available to us very early in the day, starting at 4 am and reaching its peak around 8-10 am.
    • Slow-Wave sleep depends on when we go to bed and wake up, but generally it can be reached mostly right after we go to bed, and then again a few hours before bed.
    • Stage 2 sleep we can enter at any time—it’s most accessible, so it’s there for taking, whenever we fall asleep.

    How to use naps to your benefit

    You simply need to then piece together your preferred nap: Do you need more energy? Try a late-morning nap or early-evening. Do you want to be more focused for that big project you’ve been working on? Fit in a nap built mostly on Stage 2 sleep, pretty much anytime you want (since you’re automatically in Stage 2 sleep most of the time, anyway). And finally, do you want to boost your creativity? Then try to grab a quick nap shortly after breakfast, when you’re most likely to be able to benefit from REM sleep.

    That’s it! Give it a shot, and leave a comment below with your thoughts. Once you try it you’ll realize that it’s not hard to do and you don’t need pills to do it. But it does, of course, take practice.

    (Photo credit: Businessman Relaxing via Shutterstock)

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    Last Updated on July 3, 2020

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

    Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

    Here are 6 things that you have to ensure daily to reach your goals.

    1. Involve Others

    You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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    When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

    For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

    2. Visualize the Rewards

    Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

    Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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    3. Break Down Your Goals

    Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

    For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

    4. Reward Yourself

    For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

    When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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    5. Measure Your Progress

    It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

    You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

    6. Believe in the Possibilities

    If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

    By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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    What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

    With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

    Final Words

    Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

    People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

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    Featured photo credit: Kelly Sikkema via unsplash.com

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