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SHOne of the most powerful tools at your disposal when it comes to performance is leveraging the power of naps.
Yes, you heard me correctly!
NAPS!
A University of California study found that napping was even more effective than caffeine in boosting focus and performance (Mednick, Candy & Drummond, 2008).
Other studies have found that even a 15 minute ‘power nap’ is highly effective at recharging your mental batteries.
Giving your brain a break through a short nap revives brainpower when you need it most, helping to maintain mental sharpness and reviving your mental processing energy.
ACTION:
If you can, incorporate short power-naps into your day, especially when needing to do creative work or tasks that are cognitively demanding.
–A power nap earlier in the day tends to be more effective at boosting creativity.
–A power nap in the afternoon is more physically restorative and helps with fatigue.
Let me know in the comments… Are you a napper? (I am!)
📚References:
• Fushimi, A., & Hayashi, M. (2008). Pattern of slow‐wave sleep in afternoon naps. Sleep and Biological Rhythms, 6(3), 187-189.
• Mednick, S. C., Cai, D. J., Kanady, J., & Drummond, S. P. (2008). Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory. Behavioural brain research, 193(1), 79-86.
• Oriyama, S., Miyakoshi, Y., & Kobayashi, T. (2014). Effects of two 15-min naps on the subjective sleepiness, fatigue and heart rate variability of night shift nurses. Industrial health, 52(1), 25-35.
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