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Reasons to Not Feel Guilty about Napping

Reasons to Not Feel Guilty about Napping

Napping has proven to have numerous beneficial health qualities. It allows you to stay alert, can reduce stress, and allows you to become more productive as a result. However, there is a science to napping. Because our bodies go into various stages of consciousness and unconsciousness while sleeping, the duration of your nap is the true indicator of how you will feel once you awaken. Today, we will take a look at the art of napping, how it is beneficial for you, and if you are already an individual that naps, but still feel groggy when you wake up, we will talk about how to end that feeling today.

The Art of Napping

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    Napping is all about a even combination of the right timing, location, and environment. These criterion are different for each individual, however for the most part there is a trend of the effects of certain aspects of these criterion. For example, we can first look at timing. Most individuals look to take a nap in the middle of the day. When it is much needed, during the work week, this means that nap timings are already constraint. However, this is also for good reason. a 10 – 20 minute nap is beneficial for these type of mid-day naps due to how you are able to rest without going through the full REM, or Rapid-Eye Movement, cycle.

    This is the measure of going into waves of deep sleep and slight consciousness. After a certain period of time, usually 30 minutes, you begin to go into the deep sleep that results in grogginess when interrupted. This risk period passes after an hour and a half, which is the duration of a nap that goes through the full sleep cycle. If you have 90 minutes to spare, this could be your best option, otherwise, keep it between ten and twenty minutes.

    The location is important because many individuals may find it difficult to go into a full sleep in an uncomfortable or unfamiliar place. If you find yourself having to nap in such a situation, take a familiar item like a blanket or pillow to try to make it more comfortable of a place to lay your head.

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    The Benefits of Napping

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      In a perfect world, we would be able to drop everything we are doing and sleep for eight hours a day and not have any consequences. In a perfect world, we would also be able to do everything we need to get done, sleep for three hours, and feel fine for the rest of the twenty-one hours of the day. Neither situations are possible and that’s where naps come in.

      They allow you to make it through the day on the infrequent days you are unable to get a full nights rest of 7 to 8 hours. It allows you to reduce fatigue and be more alert for the rest of the day. Also, for those who wish to forgo coffee, a mid-afternoon nap is a great way to regain energy naturally, rather than from a coffee bean.

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      The Mistakes of Napping

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        One mistake associated with improper nap taking is oversleeping. As we mentioned above, you should either keep naps between 10 and 20 minutes or no longer than an hour and a half. Secondly, a huge mistake in napping is sporadically doing naps during random times of the day and week. Researchers find that with a nights rest, consistency is key and it’s important to go to bed at the same time every evening.

        While this can be achievable for many, but a failure for a lot of other people, napping inconsistently will have you feeling the effects at a quicker rate. It throws your sleep schedule off whack and could result in a later night as well because your body may feel you are rested enough to last late into the night.

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        There are many misconceptions that come with taking a nap. We hope that this article allowed you to debunk some of them. Let us know in the comments below if you are an individual for or against daily naps.

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        Last Updated on March 31, 2020

        How To Break the Procrastination Cycle

        How To Break the Procrastination Cycle

        How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

        There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

        The Vicious Procrastination Cycle

        For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

        1. Feeling Eager and Energized

        This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

        2. Apprehension Starts to Come Up

        The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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        3. Still No Action

        More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

        4. Flicker of Hope Left

        You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

        5. Fading Quickly

        Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

        6. Vow to Yourself

        Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

        Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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        How to Break the Procrastination Cycle

        Unless you break the cycle, you will keep reinforcing it!

        To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

        1. Feeling Eager and Energized

        This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

        2. Plan

        Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

        3. Resistance

        Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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        What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

        4. Confront Those Feelings

        Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

        Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

        5. Put Results Before Comfort

        You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

        6. Repeat

        Repeat steps 3-5 until you achieve what you first set out to do.

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        Final Thoughts

        Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

        If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

        Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

        Featured photo credit: Luke Chesser via unsplash.com

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