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3 Benefits of the Daily Nap

For some people, the inability of being able to get through an entire day without a nap carries with it a negative stigma. To get through their day, however, many people require large doses of caffeine, sugary foods, and starchy carbohydrates that can quickly ruin someone’s health. In comparison, a short nap during the day can relieve fatigue, increase creativity, and reduce stress. Many of today’s leading company’s, such as Ben & Jerry’s and Google, are embracing the napping concept and are allowing their employees a chance to nap during the day.

What are the benefits of having a daily nap?

1.      Increase Alertness Without Sleep Interference

One of the common excuses of not taking a nap during the day is that people believe a nap will interfere with their sleep patterns at night. Research shows that a 20 – 30 minute nap during the day can improve someone’s overall performance without leaving that nasty groggy feeling a prolonged nap can sometimes leave.

2.      Reduce the Risks of Burnout

One of the most commonly given pieces of advice for the modern employee is to “not burnout.” A lot is expected of people today and this stress, combined with the pressure of needing to always work, can quickly cause exhaustion. A short nap is like pressing an internal reset button on stress. It gives you a fresh start on whatever problem or situation you may be facing.

3.      Naps Reduce the Risks of Heart Disease

According to recent research, men who take a nap during the day are able to reduce the risks of heart disease by almost two-thirds. As we each progress through our day, we all tend to let the little stresses build up inside without resolving them in some way. This increased level of stress end up creating higher blood pressure, higher pulse rates, and can even lead to substance abuse patterns. A simple nap, however, increases creativity, reduces fatigue, and even improves production levels.

Is It Hard To Take a Nap During the Day?

Many folks find that it is hard to get a restful nap in during the day. Part of the reason is because they are not consistent in taking an afternoon nap. For others, it may be the lack of a quiet, dark room in which to take a nap. Just make sure to keep it short so that you don’t get nailed by that groggy feeling that can last with you for the remainder of the day.

You really can take a nap virtually anywhere: in the car, in a conference room, or even at your desk. If naps are not permitted during the work day, you may wish to talk with your employer about using your lunch break for one and where they would feel an appropriate place to take one may be. This way you can prove the effectiveness of a daily nap, not put your job at risk, and increase your overall creativity with a 30 minute investment into yourself in the afternoon!

Would You Like To Become a Morning Person?

When the alarm clock goes off in the morning, are you well practiced at hitting the snooze button a half dozen times? Do you then drag your body out of bed, quickly go through your morning routine, and stress yourself out as you attempt to beat the deadline for reporting to work on time? The answer to all of these problems is to give yourself more time in the morning and the best way to do that is to become a morning person.

Here’s how you can do it:

1. Decide to make a change. Not being a morning person is an excuse that is commonly used when a poor result happens in something. Just as you can choose to be happy in life, you can choose to be a morning person. People who prefer the morning tend to make more money, be more productive, live longer, and have a higher level of contentment in life. If you use the excuse of not being a morning person, try eliminating the excuse. Try saying “I really am a morning person!”

2. Does the risk outweigh the reward? In any change in habits, the pros must outweigh the cons so that the goal of change can actually occur. Rather than go into this process blindly and be discouraged if something negative happens, make a list of everything that is good about becoming a morning person. Then make a list of everything that you think you might lose by becoming a morning person. If the list of good things has more value than the things you’d lose, then becoming a morning person makes sense and you’ll have the evidence to reference when you feel discouraged.

3. Make sure you get enough sleep. The reason why many people aren’t successful at becoming a morning person is that they don’t allow enough time for sleep in their schedule. In many ways, they’re attempting to be both a morning and evening person. That doesn’t work! If you need to get eight hours of sleep and your goal is to get up at 5am, then you’re going to need to be in bed and asleep by 9pm. By scheduling this sleeping time, you’ll be able to develop a more concise pattern that will let you get the right amount of sleep.

4. Allow enough time to develop the habit. It’s easy to get discouraged when immediate results aren’t seen. To develop new habits, however, the average person needs 21 days of consistently trying to establish the new habit to make it become one. Give yourself this amount of time to see if you like being a morning person. If you don’t like it, you can always switch back to your old ways.

Are You Ready To Try Becoming a Morning Person?

The first thing you must be willing to do is be open to the change. From there, you can use these tips to work toward becoming a morning person yourself. The chance at doing something greater, finding more wealth, and enjoying life more is well worth the risk! Is it time to explore what life is like as a morning person?

The Importance of the First Hour of the Day

How many times do you hit the snooze button before you drag your body out of bed to start your day? Are you constantly rushing through your morning routine so that you can get yourself to work on time? When was the last time you had enough time to sit down to eat breakfast, much less accomplish other tasks within that first hour you get up in the morning? A bad first hour of the day can easily lead to a no good, very bad day that you’ll want to forget. With a little planning, however, you can give yourself an opportunity to have a great first waking hour to set up a productive day filled with happiness.

Here’s how to do it:

Make sure you get enough sleep at night. When you’ve got kids, sleep is at a premium anyway as a parent. Parents often leave some time after the kids go to bed for themselves, but what if that got switched around and you took time for yourself before the kids get up for the day? If you don’t have kids, are you staying up late to stream new releases off of Netflix or going out a few nights a week? Most people need between 6 to 9 hours of sleep every night to operate at their best. Make sure you’re taking the time to get the sleep you need so you don’t have to drag through a day.

Get everything ready for the next day before you go to bed. Instead of rushing through a morning routine, take some extra time before you go to bed the night before to plan out the next morning. Select the clothes you’re going to wear and lay them out if that’s possible – with pets, that’s not always the case! Find your keys, work badge, and anything else you might need and put them together in the same spot. If you take lunch with you, have it ready to go in the refrigerator. Every little bit you accomplish the night before will give you extra time in that critical first waking hour in the morning.

Take time to meditate. Whether you take time to study the Bible, pray, meditate, or exercise, make sure you take some time to get your mind prepared for the challenges that you’ll likely face during the day. Even just 20 minutes of “you” time can help provide a good shield that will help you deflect stress, remain calm, and even help you problem-solve issues that may come your way.

 Make every moment count. That first waking hour shouldn’t have any wasted time in it. From the minute you wake up, make each moment count in some way. Take some time to go take a jog or a walk around the neighborhood. Make a healthy breakfast. Listen to your favorite music. Have a cup of coffee while you check Facebook. Whatever you do to treat yourself when you’ve got extra time, do it during this first hour. The rest of your day will thank you for it later.

Being happy is a choice that we each can make. That choice is easier to make when we’ve prepared for our day in that first waking hour that we have. How could you change your morning routine to relax more?

Why it is Vital to Switch off from Work While on Holiday

 

It is great to take your work seriously, but you need to take yourself seriously as well. If you spend the majority of your day focusing on productivity and getting the job done, you will only have a negative impact on your work performance and possibly, your overall well being in the long run.

Everyone, regardless of how passionate they are about their work, can suffer from extreme fatigue and even burnout. Protect yourself from those types of worker’s remorse by doing what the name “holiday” implies — enjoy and celebrate. It is important to enjoy that time away. Don’t feel guilty, and don’t hesitate to leave the work world behind. Instead, forget that stack of jumbled papers on your desk and leave those emails in the inbox for a few days.

A report in Psychology Today indicated that it is imperative for the physical and mental health of individuals to go on vacation and just escape the regular stresses of daily life. In the article, Dr. Susan Krauss Whitborne states, “Though the average citizen may not experience the kind of mega-stress of a nationally elected leader, all of us have our own home-grown version of job-related stress. We may face the burdens of meeting tight deadlines, making crucial decisions, or managing the complexities of household demands.”

Besides causing mental fatigue, stress can effect other health conditions as well, such as blood pressure, cardiac conditions, and even neurological issues, such as migraines. If you are not physically well, then odds are that you are not able to perform as well in your work related duties or your personal related duties, such as with family and home tasks. Your relationships with your partner, friends, and family members can also be negatively impacted by stress.

In order to maintain a successful career and to maintain a happy life, take time for yourself and your family. Holidays enable stress free fun-filled time designed for fun and relaxation. Take a few days to enjoy doing what you love the most, whether it be a hike in the mountains or a trip to soak in the sun on the beach.

Some studies show that people in many countries do not even use their allotted holiday time each year. Most experts recommend using any time allocated by your employer for holidays and getaways, because that time is scheduled for the employee to get rest and relaxation so job performance can be enhanced.

Another benefit to taking holidays is that reducing stress, as mentioned earlier, helps with medical conditions and can reduce the amount of time spent away from work for medical problems. So in the long run, a few days away can prevent multiple days away.

Get away from it all! Enjoy that holiday and take time to breathe. There is more to life than phone calls, scheduling, emails and piles of paperwork. Take time to clear your mind and rejuvenate. You will be glad you did, and odds are your employer will be thrilled you took the time off as well when they see the improved work performance.

5 Habits of Highly Productive People

There’s a lot of stuff going on in the world today. With Twitter, SMS texts, video calls, and plenty of other distractions, it’s understandable that some things don’t get done like you’d intended during the day. Yet some people always seem to come out on top. What are their secrets? What habits do they have that make them consistently productive?

1.      Highly Productive People Don’t Multitask

To be a team player, many managers like to hear how you can effectively multitask multiple projects. If you’re switching back and forth between different jobs every 15 minutes, however, you’ve got a recipe for getting nothing done very quickly. Your brain reacts negatively to multiple switches, so highly productive people will focus in on one task, complete it, then start on the next task. The myth that people who multitask is simply not true.

2.      Set Realistic Tasks for Yourself

What are the things that you need to get done today? If you’ve got macro-goals listed, then chances are you’re not going to accomplish them whatsoever. Macro-goals, or the completion of a major project, are generally not completed in a work day. Instead, look for micro-goals that you can complete, which are the tiny steps required for the macro-goal to be realized. You’ll feel like you accomplished a lot more in a day if you can accomplish several micro-goals instead of zero macro-goals. Inch by inch, life is a cinch.

3.      Schedule Time for Your E-mail

One of the worst distractions there is today is the e-mail. Many people have a work account, a personal account, and a mobile account that will all notify you when you’ve got a new message. Instead of immediately responding to each and every e-mail you receive immediately, set two or three times during the day where you dedicate yourself to answering messages. This will help you be more effective with your answers… and more effective with your other work. Some very successful people actually turn off their email notifications so that they are not constantly being distracted.

4.      Don’t Let Your Day be Dictated

If you know that you’ve got specific goals that need to be accomplished, then work on your own terms and get that stuff done! The world won’t end if someone needs to have a request delayed for 24 hours in most circumstances in most jobs. There might always be that emergency situation that demands an immediate response, but for the most part, you can control how people influence you. Ignore the negative, focus on the positive.

5.      Work Smarter, Not Harder

Have you ever felt tired after a long meeting? Do you feel hungry after a creative session? Your brain consumes a lot of glucose during the work day and long sessions of output can actually drain you of the ability to create a professional level of work. Every hour or so, get up, grab a snack or something to drink, walk around for a few minutes, and then let yourself get back to work. The short break will help you produce more, with better quality, and that will make everyone happy and you more productive.

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