Success in Just 20 Minutes a Day!
How would you like to improve creativity and energy during the notorious 3 pm slump? No, I am not selling high energy drinks or even a new “miracle” supplement. What I am offering is free and all-natural, no GMO’s, HMO’s, or even HBO. Best of all, you only need as little as 20 minutes to accomplish this amazing feat. I know you are wondering what this amazing miracle product is. Believe it or not, it is a simple nap.
I think back to the days of kindergarten, where nap time was supposed to be a time of quiet and reflection (if the kid next to me was not trying to pull my hair). However, I think it was designed more for the teacher. I am sure she needed a break after wrangling a group of 5-year-olds to keep up her sweet demeanor.
As a teenager, I was fortunate enough to travel to Spain, where I experienced an entirely new culture. Not only was I introduced to new foods and people, I learned about the celebration of naptime or as they say in Spain “siesta.” I was shocked to see how an entire town closed for a little shut eye in the middle of the day. I was a little annoyed at the time. I would have rather been out visiting museums and sightseeing, instead of sleeping. What I now know today is that the Europeans knew their science and understood why midday naps were so important. Something that American are just catching on to today.
Napping can facilitate cognitive and emotional health.[1] These benefits are present, even if obtaining a sufficient amount of sleep was obtained the night prior.”
Did you know napping provides:
· Boosts in brain function, focus, accuracy, and concentration
· Enhances creativity
· Improves critical thinking skills
· Lowers stress and lifts moods
After learning the benefits of napping, I now just needed to research the perfect “nap time.” According to the infographic provided by the Wall Street Journal, the sweet spot for naptime is 20 minutes (considered by many as a power nap). I was surprised to learn that 60 and even 90-minute naps also proved to have benefits. However, there is also some downside to taking naps. A 30-minute nap could result in grogginess, and not the creative energy boost you desired. So, the key is to time your naps accordingly.
I would love to see the day when there was mandatory naptime in all workplaces, just like kindergarten, but without the uproar of fighting a nap. Just imagine your boss announcing, “naptime,” then dimming the lights and closing the doors in the afternoon. Knowing naps would give people time to recharge and offer more productivity at the end of the day.
Unfortunately, corporate America is not there, yet. But there are many innovative companies who already invest in daily nap times for their employees such as Google, Huffington Post, and even NASA. Think about ways you can have your own “siesta.” Is there a way you can adjust your schedule to add a 20-minute power nap? Think of all the things you could accomplish at 3 pm with a fresh set of eyes and additional energy; instead of reaching for another cup of coffee. Now, to find the perfect pillow….
[1] Mantua, Janna. (2017). Exploring the nap paradox: are mid-day sleep bouts a friend or foe? ScienceDirect , 37, 88–97. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1389945717300862
Infographic: Cyrus. (2018). How Long to Nap for Max Productivity. Best Infographic. Retrieved from https://www.best-infographics.com/how-long-to-nap-for-max-productivity-infographic/