For High Productivity, Take a Nap ⋆ Politicrossing
Connect with us

Life

For High Productivity, Take a Nap

Naps are better than caffeine for improving verbal memory, motor skills, and perceptual learning

Published

on

A study by researchers Sara Mednick, Denise Cai, Jennifer Kanady, and Sean Drummond published in Behavioural Brain Research (2008) found that naps are better than caffeine for improving verbal memory, motor skills, and perceptual learning.

Many people avoid napping during the day to not interfere with a good night’s sleep. “Why should I sleep now,” they might ask, “if it’s only going to make me toss and turn in bed tonight?” Actually, naps can be helpful in recovering from sleep deprivation, refreshing your energy supply, and reducing stress. Naps can do more harm than good, however, when taken at the wrong time or for the wrong amount of time.

The “When” of Napping

So, when to nap? Health.com advises that the preferred time to experience deep sleep is between noon and 2 pm. Naps at other times of the day tend to not be as deep, and therefore will not be as refreshing.

Trending on PolitiCrossing.com: Friends: Real and Imagined

Alternatively, according to Dr. Jack Eddiger at Duke University, the ideal time to take a nap is between 1 pm and 3 pm to 4 pm. These guidelines particularly apply to weekdays. Dr. Eddiger further suggests setting a timer to keep your nap to 20 minutes or less. In that time frame, you can awake refreshed, and more easily resume what you were doing. Longer than 20 minutes and you run the risk of entering into deeper REM sleep. Thereafter, you might need a while to return to where you need to be mentally.

Refreshed or Groggy? – Experts at the National Sleep Foundation concur that when you nap prior to 3 pm, you’re less likely to incur difficulties falling asleep that night. The journal Sleep published a study concurring that shorter naps can be more beneficial. A 10-minute nap both diminishes sleepiness and improves cognitive performance. A 30-minute nap or longer can result in lingering grogginess.

When napping, seek a dark, cool place, in any comfortable position. Once you find the perfect nap time for you, you’ll find that your mood, productivity, attitude, and energy increase. When you start experimenting with your nap hours and your nap lengths, don’t be surprised if you can succeed outside of the recommended guidelines.

Where oh, Where

When you do nap, choose a cot or a bed, versus a chair, in a location where you won’t be disturbed. If at home, hang a sign to tell others in advance. You’ll find that the quality of your nap is higher and the benefits to you will be apparent.

Forbes reports that some high-powered executives and CEOs, whose names are well known, are advocates of taking naps. Many have elaborate napping procedures, knowing that once they awake, they’re ready to jump back into the fray to do great work.

Beware: Naps are not to be used as a substitute for getting the right amount of sleep each night. They are a supplement. It is not ideal to be taking naps to make up for sleep that you missed during the night. In fact, that misses the point altogether.

Weekend Naps

What about napping on the weekend? Generally speaking, it’s okay, and you can loosen up on the time intervals and the length of the nap. Presumably, on the weekend, you have more flexibility. Nevertheless, don’t nap too late in the afternoon or approaching the early evening, if you intend to get to bed at a reasonable hour. You can let the 4 pm guideline slip, but don’t go much past five or six.

An exception is when you have a late night activity planned. For example, when you’re heading out to a social gathering at 9 pm or 10 pm, a nap as late as 7 pm could be to your advantage. You’ll have the alertness and energy to fully participate in the event, even if it extends past midnight.

Napping later in the afternoon or in the early evening is a useful strategy when you’re going to watch a television program that you know will run long. In the U.S., most major events, including the World Series, Academy Awards, Grammys, and NBA finals are scheduled to start at 9 pm on the east coast and 6 pm on the west coast. Hence, Californians have no real issues in finishing the telecast. East coasters, who want to watch the end, can benefit from a nap of a couple hours before a telecast begins.

– – – – –

 

 

We'd love to hear your thoughts about this article. Please take a minute to share them in the comment section by clicking here. Or carry the conversation over on your favorite social network by clicking one of the share buttons below.


Jeff Davidson is the world's only holder of the title "The Work-Life Balance Expert®" as awarded by the U.S. Patent and Trademark Office. He is the premier thought leader on work-life balance, integration, and harmony. Jeff speaks to organizations that seek to enhance their overall productivity by improving the effectiveness of their people. He is the author of Breathing Space, Simpler Living, Dial it Down, and Everyday Project Management. Visit www.BreathingSpace.com for more information on Jeff's keynote speeches and seminars, including: Managing the Pace with Grace® * Achieving Work-Life Balance™ * Managing Information and Communication Overload®



  • This field is for validation purposes and should be left unchanged.
 
 
 

Join the conversation!

We have no tolerance for comments containing violence, racism, profanity, vulgarity, doxing, or discourteous behavior. Thank you for partnering with us to maintain fruitful conversation.



Life

Authors Who Avoid Hasty Conclusions

Much of the information that we encounter, especially via the internet, is only partially true, if not completely bogus

Published

on

So much of the information that we encounter today, especially via the internet, is only partially true, if not completely bogus. As such, I admire the work of selected authors over the past few decades. They remind me to check out what seems to be common knowledge, for the truth the lies beyond it:

Self-help author Denis Waitley observed Albert Einstein always scored quite well in math and science. Some “historians” noted that his top grade of six on a scale of one to six dropped to a level of one from one year to the next, and they arbitrarily assumed he had started to flunk those courses. The school had reversed its grading system, however, to make the highest grade a one instead of a six.

For decades, no one had bothered to examine the original “evidence” leading to the proclamation that Einstein was an academic failure.

Trending on PolitiCrossing.com: Friends: Real and Imagined

Pop Trends

In her book, Backlash, author Susan Faludi told how “pop” market forecasters made a fortune by reviewing popular media, such as newspapers, television, movies and so forth, and then concluding what trends are looming in America. The extreme fallacy with this method of forecasting, Faludi noted, is that it tends to promulgate that which only a handful of editors, publishers and directors believe or perpetrate. No hard data supports the “forecasts.”

One such forecaster was credited with coining the term “cocooning” for the 1980s, where working men and women, particularly women, decided to spend more time in the household. Faludi shows that the assertion has no relationship to U.S. Department Bureau of Labor Statistics that indicated an increase in the number of women in the workforce and in the time each spent outside the home.

Nevertheless, corporations paid hefty sums to be told where we were all headed next. Because many other factors can obscure results, if the predicted “trend” then doesn’t help the corporate customer, it is rarely linked back to the forecaster. Such companies would do better, observed Faludi, to simply consult the U.S. Bureau of the Census, U.S. Bureau of Labor Statistics, and other sources that independently collect data, presumably with no bias.

Dastardly Dads?

Faludi also uncovered this: The “fact” that an epidemic of divorced fathers refused to pay child care, which is a falsehood that distorted reality for decades. According to U.S. Census Bureau figures, the great majority of fathers with joint custody of their children – nearly 90% – paid their entire support obligation, in full and on time. Some 80% of fathers with visitation privileges, but not joint custody, paid regularly. Only when the courts deprive fathers of both custody and access do support levels drop to under 50%, the figure mistakenly attributed to all fathers.

Despite the strong correlation between a man’s ability to have joint custody or visitation with his children and his willingness to make regular support payments, most legislators and judges didn’t seem to see it. Their automatic and immediate response in cases of nonpayment was to blame the male, instead of enforcing the man’s right to visit his children and encouraging father-child relationships.

By continuing to make the majority of child custody awards to women, the courts systematically disregarded the role fathers played and all but ensured that the children would have adjustment problems. Even if a man legally wins visitation rights, his ability to visit his kids isn’t guaranteed. Judges don’t often put uncooperative mothers in jail. So, fathers end up going to court repeatedly – a costly venture. Sometimes after many attempts to visit their children, some fathers withhold support payments to force what the courts will not.

The media, charging to no one’s rescue and in search of thirty second sound bites, label such fathers as deadbeat, or worse. Hence, the widespread misconception about the true nature of what’s going on in this critical arena continues even to this day.

Abounded Influence

In his acclaimed 1990 book, Agents of Influence, author Pat Choate debunked the myth that the Japanese, as a whole, significantly contributed to the development of innovation and technology as evidenced by their annual lead in the number of U.S. patents they had filed and obtained. As Choate explained, the Japanese tilted the economic playing field, via the ruthless art of “patent flooding.”

When a U.S. firm, for example, applied for a patent representing an innovation on which the Japanese wanted to capitalize, Japanese firms issued a flurry of patent applications that surrounded the technology at hand. Thus, the original developer or inventor could not market his invention  without getting clearance from the Japanese, who could tie up an invention in the courts simply because they held nuisance patents for a component or contributing element to the major patent.

After decades of such tactics, and with China included as a leading culprit, the U.S. government still has failed to install comprehensive, necessary protections to safeguard the toil and genius of the original American patent applicant. As such, our government has unwittingly contributed to the redistribution of billions of dollars in royalties and revenues to others.

– – – – –

 

Continue Reading

Life

Friends: Real and Imagined

Technology can aid humankind but if we are not careful it can diminish the quality of our lives

Published

on

Researchers from the National Opinion Research Center have found that people who watch a lot of television seem to be as psychologically content as people who have many friends.

These disappointing findings stem from the fact that, “the human brain evolved long before television came along, so subconsciously it recognizes any face it sees regularly as a friend, even if it is on the screen,” says Satoshi Kanazawa, Ph.D., author of the study.

Does the above explain why society remains in a stupor of overfed, undernourished, overweight, socially inept citizens? After all they are, indeed, getting their social and psychological strokes by tuning in to see their favorite “friends” each week.

Trending on PolitiCrossing.com: TOP TIPS – Perfecting Your Draw Stroke

Stuck in a Stupor?

Technology can certainly be an aid to human kind but if we are not careful it can greatly diminish the quality of our lives. Technology distracts us from our own thought, daydreams, even our own imagination.

When we fill in the time from the car to the elevator and the elevator to the office, or from lunch back to the office, with a cell phone, we interrupt the opportunity for people to marinate in their own imaginations.

– – – – –

 

Continue Reading

 

Our Newsletter

Become a Politicrossing insider: Sign up for our free email newsletter, and we'll make sure to keep you in the loop.

Sites We Like

Our Newsletter

Become a PolitiCrossing insider: Sign up for our free email newsletter, and we'll make sure to keep you in the loop.

Trending

Politicrossing
 
Send this to a friend