According to recent research results, a solid 10-minute power nap improves our mental focus and productivity significantly.
One major research study tested four nap time spans: 5, 10, 20 and 30-minute naps. The study included a control group that did not take a nap. Following their nap, the researchers tested the study participants for three hours using several alertness and performance tests.
The results were staggering. A 20-minute nap leads to a 75% increase in productivity instead of a 5-minute nap on looking up performance by 46%.
Some other research has backed up these results. A 2012 study of bedside nap coupon customers showed that those who refreshed for longer periods tended to achieve better weight and were more satisfied than those who only received a 10-minute nap.
While a longer nap may improve performance, evidence suggests that including meditation in your daily schedule may not just make you feel better. Research suggests it may enhance learning.
And while there is much debate about meditation and yoga, research suggests other benefits from the practice. Its benefits include improving cognitive functioning, reducing stress, lowering blood pressure, easing pain, increasing self-esteem, and improving emotional behaviour.
In fact, just 10 minutes of daily meditation will improve cognitive functioning and memory, and research suggests other benefits, including improving self-regulation, lowering levels of stress hormones, lowering blood pressure, boosting immunity, lowering anxiety, providing more effective medicine intake, improving sleep, managing stress, and lowering pain.
Most of us are naturally impatient, and if you walk around in a state of worry and impatience, it is tough to stay calm and carry out efficient planning. This anxiety fuels a range of diseases: heartburn, anxiety, hypertension, colds and flu, irritable bowel syndrome, painful menstrual cycles, frequent infections and managing stress.
Research has shown that older adults who meditate regularly can reduce their stress levels. They are also more able to concentrate and find better ways to complete tasks.
Among other important benefits, research has also shown that regular meditation can increase the efficiency and effectiveness of the shower, lessen symptoms of migraine headache, reduce pain from arthritis, relieve headaches caused by multiple sclerosis and help lower anxiety and depression.
The shower generates heat which releases steam, which cools the body back down. Being amidst the steam, we absorb water vapour, which cools and relaxes the body.
Involuntary movements of the muscles help generate the tension releasing alpha-endorphin. Easily one of the most important and useful techniques for pain relief iTouch Me in the Morning, a therapeutic massage technique helps us prepare ourselves for sleep. This relaxation precedes sleep and should be instinctively incorporated into the daily schedule.
The way you scheduled your unavoidable errands each day could be influenced by how you react to the prospect of meditation.
How to incorporate meditation into your daily life
If you have started learning how to meditate, you are a long way to extending your life. If you find it difficult to meditate, begin by writing it down in your schedule.
Concentrate on keeping a record of your complete breathing sequence, followed by concentrating on a simple object or sound.
The next thing to prepare for meditation is a quiet environment. For most of us, just sitting down to think or try to concentrate is a noisy experience. So settle into a comfortable position in a quiet place.
While meditating, try to avoid thinking too much and choose things that easily promote a calmer state of mind and reduce mental stress.
The way you choose to meditate is up to you, but basically, you become conscious of not pulling any punches. It gradually becomes easier to settle into the technique, and soon you may be able to meditate almost anywhere in your home.
If you had trouble getting into your New Age exercise program, try meditation. It is a great way to stay healthy, and it absolutely no impact.
Most importantly, try to stay calm. Move through the meditation easily, and try to concentrate on something which relieves you of STRESS.
For example, think of a tree. While you feel panic-filled, you are actually being nourished by the branches of a tree. So will you fill with calm, and a sense of calm will take your mind off things (of course) which will help prevent mental stress.
Chop down on caffeinated beverages- colas and coffee not included
Make an effort to cut down on the citation, and talk less on your breaks. This is because while you are exercising, you are saying less and less to yourself, and therefore it will be easier for you to stay in this relaxed state.
The Secret (and Surprising) Power of Naps
Need to recharge? Do not lean on caffeine — a power nap will raise your memory, cognitive abilities, imagination, and vitality level.
Naps help Constance Kobylarz Wilde, 58, recharge, particularly if she chooses them after lunch. Wilde, a marketing director and wellness blogger at Mountain View, Calif., is always juggling her program as a working mother and family caregiver. She is up by 6 pm daily and attempts to head to bed by 10:30 p.m. But unanticipated issues frequently push her bedtime afterwards.
“I can’t do all-nighters anymore or just get six hours of sleep without it beginning to affect me,” she states.
So to fight fatigue and remain at the top of things at work and in your home, Wilde has made electricity naps a normal part of her regular, putting an alarm for a brief snooze.
Naps and Sleep Deprivation
Daytime naps may be one way to take care of sleep deprivation, says Sara C. Mednick, PhD, sleep specialist and author of Taking a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she states. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
The period of your rest and the sort of sleep you get help to ascertain the brain-boosting advantages. The 20-minute power nap — sometimes known as the point two rest — is fantastic for endurance and motor learning skills such as studying and playing the piano.
What happens if you nap for over 20 minutes? Research demonstrates longer naps help enhance memory and improve creativity. Slow-wave sleep napping for about 30 to 60 minutes — is fantastic for decision-making abilities, like memorizing language or remembering directions. Getting quick eye movement or REM sleep, generally, 60 to 90 minutes of resting, plays an integral part in creating new connections within the brain and solving inventive problems.
Naps Versus Coffee
Is taking a catnap better than reaching for a cup of joe? Yes, Mednick states, because caffeine may decrease memory performance. That means you could feel more pumped. However, you’re also likely to make more errors.
“If I don’t get my naps, I get cranky and unfocused by the end of a week of short nights,” Wilde says. “For me, that nap helps bring back my energy level.”
Research has discovered that napping frequently may decrease anxiety and even reduce your risk of heart disease. To get the most from an energy snooze, follow these quick tips from Mednick:
Be persistent. Maintain a regular hectic schedule. Prime napping time drops in the middle of the afternoon, between 1, 1 and 3 p.m.
Make it fast. Set your mobile phone alarm for half an hour or not if you do not need to wake up groggy.
Go darkened. Nap in a darkened room or use an eye mask. Blocking out lighting helps you fall asleep quicker.
Stay warm. Stash a blanket nearby put it over you since your body temperature drops while you glow.