Advertising
Advertising

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

Advertising

naps_01

    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.

    Advertising

    The Benefits of Napping

    naps_02

      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.

      Advertising

      The Mistakes of Napping

      naps_03

        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.

        Advertising

        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.

        More by this author

        10 Meal Planning Apps You Need To Have To Get Healthier Easily The 50 Best Desktop Wallpapers for 2013 23 Awesome Travel Hacks That Add Fun To Your Trip How to Stay in Good Shape During Black Friday 9 Apps Unrelated to Black Friday That Are Helpful

        Trending in Productivity

        1 How to Be Productive at Home and Make Every Day a Productive Day 2 7 Things to Remember When You’re Going Through Tough Times in Life 3 20 Productive Hobbies That Will Make You Smarter and Happier 4 Ditch Work Life Balance and Embrace Work Life Harmony 5 The Pomodoro Technique: Is It Right for You to Boost Productivity?

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on May 24, 2019

        How to Be Productive at Home and Make Every Day a Productive Day

        How to Be Productive at Home and Make Every Day a Productive Day

        If you’ve ever wondered how to be productive at home or how you could possibly have a more productive day, look no further.

        Below you’ll find six easy tips that will help you make the most out of your time:

        1. Create a Good Morning Routine

        One of the best ways to start your day is to get up early and eat a healthy breakfast.

        CEOs and other successful people have similar morning routines, which include exercising and quickly scanning their inboxes to find the most urgent tasks.[1]

        You can also try writing first thing in the morning to warm up your brain[2] (750 words will help with that). But no matter what you choose to do, remember to create good morning habits so that you can have a more productive day.

        If you aren’t sure how to make morning routine work for you, this guide will help you:

        The Ultimate Morning Routine to Make You Happy And Productive All Day

        Advertising

        2. Prioritize

        Sometimes we can’t have a productive day because we just don’t know where to start. When that’s the case, the most simple solution is to list everything you need to get accomplished, then prioritize these tasks based on importance and urgency.

        Week Plan is a simple web app that will help you prioritize your week using the Covey time management grid. Here’s an example of it:[3]

          If you get the most pressing and important items done first, you will be able to be more productive while keeping stress levels down.

          Lifehack’s CEO, Leon, also has great advice on how to prioritize. Take a look at this article to learn more about it:

          How to Prioritize Right in 10 Minutes and Work 10X Faster

          3. Focus on One Thing at a Time

          One of the biggest killers of productivity is distractions. Whether it be noise or thoughts or games, distractions are a barrier to any productive day. That’s why it’s important to know where and when you work best.

          Advertising

          Need a little background noise to keep you on track? Try working in a coffee shop.

          Can’t stand to hear even the ticking of a clock while writing? Go to a library and put in your headphones.

          Don’t be afraid to utilize technology to make the best of your time. Sites like [email protected] and Simply Noise can help keep you focused and productive all day long.

          And here’s some great apps to help you focus: 10 Online Apps for Better Focus

          4. Take Breaks

          Focusing, however, can drain a lot of energy and too much of it at once can quickly turn your productive day unproductive.

          To reduce mental fatigue while staying on task, try using the Pomodoro Technique. It requires working on a task for 25 minutes, then taking a short break before another 25 minute session.

          After four “pomodoro sessions,” be sure to take a longer break to rest and reflect.

          Advertising

          I like to work in 25 and 5 minute increments, but you should find out what works best for you.

          5. Manage Your Time Effectively

          A learning strategies consultant once told me that there is no such thing as free time, only unstructured time.

          How do you know when exactly you have free time?

          By using the RescueTime app, you can see when you have free time, when you are productive, and when you actually waste time.

          With this data, you can better plan out your day and keep yourself on track.

          Moreover, you can increase the quality of low-intensity time. For example, reading the news while exercising or listening to meeting notes while cooking. Many of the mundane tasks we routinely accomplish can be paired with other tasks that lead to an overall more productive day.

          A bonus tip, even your real free time can be used productively, find out how:

          Advertising

          20 Productive Ways to Use Your Free Time

          6. Celebrate and Reflect

          No matter how you execute a productive day, make sure to take time and celebrate what you’ve accomplished. It’s important to reward yourself so that you can continue doing great work. Plus, a reward system is an incredible motivator.

          Additionally, you should reflect on your day in order to find out what worked and what didn’t. Reflection not only increases future productivity, but also gives your brain time to decompress and de-stress.

          Try these 10 questions for daily self reflection.

          More Articles About Daily Productivity

          Featured photo credit: Unsplash via unsplash.com

          Reference

          Read Next