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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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    Published on April 25, 2019

    How Creativity Can Help You Get Ahead in Life

    How Creativity Can Help You Get Ahead in Life

    Have you ever felt limited in your abilities to do something you really wanted to pursue? Maybe it was an ambition you had, or an idea to start something. Perhaps it was an opportunity that came your way, but you weren’t able to take it because something held you back.

    Often, we’re unable to progress towards our goals because such obstacles stand in the way. We let our limitations stop or overshadow our abilities to see through to a goal.

    Yet, there’s one thing that we rarely think of to use when trying to overcome limitations.

    Creativity.

    What is Creativity?

    When I say creativity, I’m not talking about an innate talent. Creativity is a much needed, but often neglected, skill that everyone has! It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input.

    Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems.

    Everything, including brilliant inventions, cannot come from nothing; it all derives from some sort of inspiration. Creativity works by connecting things together in order to derive new meaning or value.

    From this perspective, you can find creativity at play in many areas.

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    For example, Mark Zuckerburg rapidly became successful by taking the previously existing concept of social media, and combining it with an incredibly simple interface that appealed to a much wider audience. Uber and Lyft combined the idea of a traditional taxi service with an incredibly efficient smartphone app.

    Both of these examples connect different ideas, find common ground amongst the differences, and create a completely new idea out of them.

    That’s creativity in a nutshell, and anyone can improve theirs.

    Limitations are Actually Opportunities

    The advantage of using creativity, is to help you see limitations as opportunities. Take any limitation that you may find yourself facing, is there a way to look at things differently?

    Let me illustrate with an example.

    On the day of my son’s 5th birthday, my wife and I arranged a party for him at a children’s adventure park. His friends and family were all invited, and the plan was to have a long, fun day out to celebrate.

    However, the day didn’t go exactly as planned…

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    At Lifehack, we pride ourselves on a healthy work-life balance, so I wasn’t concerned about taking the day off to celebrate. But, on the big day, a call came through to my phone.

    It was a manager from Lifehack. He excitedly told me that a group of investors were quite interested in our business proposition, and were wanting to meet later that day.

    This was great news! A potential investment could be coming our way. But, I was already miles away from home and the office. Plus, it was my son’s birthday…

    I asked if I could call him back once we got settled into the park.

    To be honest, I was pretty certain I was not going to be able to make it. Asking to reschedule would be a risky request, but there was no way that I was going to miss my son’s party.

    My son could sense something was off, and he asked me what was wrong. So I let him know that I just received a call about a meeting today, but also told him not to worry as today was about celebrating his birthday.

    But like all kids, he continued questioning me…

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    “But daddy, is it important?”

    “No, of course not,” I bluffed.

    Then, with childlike intuition and creativity, he asked: “Can’t you just meet with them at the park?”

    And, then it struck me! This was the idea that I was missing.

    Even though my son didn’t quite understand that it would not be possible for the investors to meet me at the park, it made sense for me to simply do a video call!

    I could miss 25 minutes of the party to do a quick call while the rest of the party walked through the aquarium. And, in the end, that was exactly what happened.

    I called back my teammate and asked him to briefly explain to the investors why I couldn’t be there in person to meet, but would be happy to join via video. I took the call, and was able to spend the rest of the day at the park with my son.

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    Not only did my son enjoy his birthday, his simple idea led to a successful investment meeting that allowed us to get funding for a new project.

    This is where I was able to turn a limitation into an opportunity that enabled me to reach my success.

    Creativity is One Key to Success

    When you use your creative ability to turn your limitations and setbacks into opportunities, you’ll find doors opening for you in areas you may have never imagined.

    Remember, your attitude is also important when it comes to achieving a goal, and tackling a setback or problem. That’s because a positive attitude transforms not just your mental state, but your physical and emotional well being. It is the key to lasting total transformation.

    Check out this article to learn more about how you can tune your attitude towards positivity.

    So, the next time you’re feeling limited by your abilities, setbacks or challenges, don’t give up. Really look at the situation, and see how you can leverage on your creativity to find an alternative solution.

    Featured photo credit: Photo by William Iven on Unsplash via unsplash.com

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