I'm guessing that everyone wonders how to get more done in less time. Well I do, but if you think I'm going to show you some fancy scheduling app, think again.
One of the greatest things you can do for your own productivity, creativity and well-being is to…
That's right. Many entrepreneurs and innovators swear by napping for good reason – it works.
“But I don’t have time to nap. What am I, a little kid? You gotta be kidding me! I’ll just drink more coffee, that works just as well.”
Caffeine is no substitute for napping.
In fact, NOTHING is a substitute for napping.
I realize that napping is perhaps the oddest online marketing advice you’ve received. But it’s also one of the most effective for making you MORE productive, creative and… oh heck, let’s just start listing out the benefits to napping.
21 Benefits of Napping for Your Health and Your Business
- Being More Alert – Even a quick nap of 10 to 20 minutes can make you feel refreshed and focused.
- Boosts Your Creativity – During sleep, your brain makes new connections and organizes information, which leads to innovative ideas and improved artistic expression.
- Boosts Your Physical Performance – Taking a short nap before physical activity can improve your performance, endurance, and reaction times.
- Feeling Less Stressed – Napping can lower stress by reducing the production of the stress hormone called cortisol when you sleep.
- Helps Fight Illness – Napping supports your immune system by reducing inflammation and producing substances that fight off infections and diseases.
- Helps Reduce Burnout – Burnout brings stress and exhaustion, and unfortunately, it disrupts nighttime sleep. Because naps reduce stress and anxiety, it will be easier to sleep at night, too.
- Helps with Weight Management – Napping can help control your appetite and reduce cravings for unhealthy food, which supports your efforts to manage your weight.
- Improves Memory – When you rest, your brain processes and stores new information you learned during the day, helping you learn better.
- Improves Reaction Times – Napping can make your reactions faster, making you more alert and responsive.
- Keeps Your Heart Healthy – Regular napping may lower the risk of heart disease and stroke. It can also lower blood pressure and decrease the chance of having heart problems.
- Keeps Your Hormones Balanced – Napping encourages the release of growth hormones which helps with tissue repair, muscle growth, and overall development.
- Lowers the Risk of Alzheimer's Disease – Deep sleep can help remove harmful substances in the brain that are linked to Alzheimer's disease, reducing the risk of developing this condition.
- Lowers the Risk of Type 2 Diabetes – Napping can improve how your body uses insulin and regulate your blood sugar levels, reducing the chance of developing this metabolic disorder.
- Makes You Happier – A nap can improve your mood and make you feel better emotionally. It helps control your emotions, reduces irritability and anxiety, and brings more positivity.
- Makes You More Productive – A quick nap, especially around mid-day (between 1 and 3 PM), can give you more energy, help you focus better, and improve your efficiency.
- Overall Well-being – Napping can help you feel balanced, energized, and ready to face life's challenges.
- Reduces Inflammation – Napping has been found to reduce inflammation in the body, promoting better long-term health and helping the immune system recover.
- Reduces Pain Sensitivity – Lack of sleep can make you more sensitive to pain. Napping has been shown to reverse this increased sensitivity caused by lack of sleep.
- Reduces the Risk of Accidents – Taking a short nap can significantly reduce the risk of making mistakes or having accidents because of not getting enough sleep.
- Supports Thyroid Function – Not getting enough quality sleep can affect thyroid hormones, which are important for your body's metabolism.
- Thinking Better – Taking a short nap (up to 15 minutes) can improve your memory, creativity, and problem-solving skills.
And I'll add one more of my own: The next time you're wrestling with a problem, take a nap. Tell yourself that the answer will come to you when you wake up and then let the problem go as you fall asleep. While you're napping your subconscious will work on the problem and in my experience, you'll realize the solution when you wake up.
Many people find that the best time for a nap is in the early afternoon, between 1:00 PM and 3:00 PM. When you lie down for a nap, it's recommended to sleep for around 15 to 25 minutes for a quick energy boost without feeling groggy when you wake up. If you have more time, a longer nap of 1 to 2 hours can allow you to enter a deeper sleep stage, which provides even greater benefits for memory and rejuvenation.
When the going gets tough, the tough take a nap. Tom Hodgkinson
There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled. Ovid
No day is so bad it can't be fixed with a nap. Carrie Snow
I am a great believer in naps, whatever age you are. Shirley Eaton
I usually take a two-hour nap from one to four. Yogi Berra
Laziness works. And the simple way to incorporate its health benefits into your life is simply to take a nap. Tom Hodgkinson
The replenishing thing that comes with a nap – you end up with two mornings in a day. Pete Hamill