The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed. You can experiment with the napping techniques below to see what works for you. Here are six ways to become a successful power napper:

Top 6 Power Nap Tips

Assuming that you follow a fairly normal nighttime sleep schedule, prime time for power naps is typically in the middle of the day from about 1:00 p.m. to 3:00 p.m. when your energy level dips due to a rise in the hormone <a href="https://www.verywellhealth.com/how-to-take-melatonin-3015192">melatonin</a>. Try to schedule your dedicated nap time during those hours.

Choose the Best Time for a Nap

You might not always be able to get your power nap in during the optimal mid-day hours, and that's okay. But if you miss your prime nap time window, be sure not to take your nap within three hours of bedtime as it may <a href="https://www.verywellhealth.com/how-do-naps-affect-sleep-at-night-3014731">interfere with important night time sleep</a>.

Avoid Napping Before Bed

When taking a nap longer than 30 minutes, you run the risk of heading into deep sleep, which can leave you feeling tired and groggy. Most people find that their optimal power nap is achieved somewhere between 20-30 minutes. Some people even find naps as short as 1 to 2 minutes to be effective. Experiment with power naps of different durations to find what works best for you.

Commit to a 30-Minute Maximum

When you're tired, it can be easy to sleep past your 30-minute maximum. To avoid <a href="https://www.verywellhealth.com/effects-of-sleeping-too-much-4580614">oversleeping</a> (and the grogginess that can follow), set an alarm to wake you. While many dedicated power nappers claim that they have trained themselves to nap only for the amount of time they set aside, it's always best to have a backup plan.

Set an Alarm

In most areas of the world, mid-day naps occur during sunlight hours, which is not the most conducive atmosphere for effective sleep. To provide optimal darkness during daylight hours, use a face mask or eye pillow. Opting for darkness can not only help you fall asleep faster, but it can make your sleep more effective.

Opt for Darkness

Just as darkness can make for more effective naps, a quiet napping space is also a must. Some people find that they need complete quiet to nap effectively, while others enjoy the hum of white noise which can not only be calming but can also help block out other disturbances. It's also best to assure that you will not be disturbed for the duration of your nap.

Find a Quiet Place

While most experts agree that effective naps can be a healthier option than relying on another cup of coffee, some people swear by using the power of a quick snooze and some caffeine together. A "<a href="https://www.verywellhealth.com/how-does-a-caffeine-nap-work-3014978">caffeine nap</a>," or as some affectionately call a "nappuccino," entails getting a quick caffeine boost followed by a power nap immediately after. The theory behind caffeine naps is that the alertness boosting effect of caffeine kicks in somewhere between 10 and 20 minutes after its ingested leaving just the right amount of time for a power nap.

BONUS: Try a Caffeine Power Nap

A power nap can turn your day around, make you more productive, and even improve your health. Try these naptime tips to make the most of your nap.

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Personal Development

health

Health

habits

Habits

𝘛𝘰𝘱 𝘛𝘪𝘱𝘴 𝘧𝘰𝘳 𝘗𝘰𝘸𝘦𝘳 𝘕𝘢𝘱𝘴

The trick to a good weight loss program is to find <a href="https://megabloginfo.com/what-is-high-protein-low-fat-food-for-good-health/">foods that not only help you reduce calorie intake but also satisfy your hunger</a> – and papaya also fits the bill.<ul><li>Good and prevent heart diseases </li><li>It is <a href="https://megabloginfo.com/pomegranate-health-benefits/">antioxidants</a> </li><li>Excessive source of vitamins like C, A, and E </li><li>Good for weight loss </li><li>Papaya is good for digestion and pain relief </li><li>Papaya acts as a mild laxative combating constipation </li><li>It can make tanning easier</li><li>Boost immunity system </li><li>Papain is an enzyme similar to human pepsin which helps decompose proteins and facilitates </li><li>Keeps your skin healthy and immature </li></ul>

Health benefits of papaya

#Papaya #health  #benefits #weightloss  #Fruits 

food

Food

Health benefits of Papaya for weight loss cancer - Health fitness blog

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It’s impossible to be healthy if you sit in the same posture all day, leaning over your computer. Not to say that if your body isn’t in good shape, you’ll be significantly less productive.

 Take care of your body.

Anyone who has attempted remote work knows what I’m talking about. It’s easier to put things off when you don’t have a typical 9–5 job since you can do it tonight.

Remote work makes it more difficult to strike a work-life balance.

This is the most difficult of all the remote working advice to accept. We don't want to drive people away who are important to us.However, if you have roommates or relatives in the same area as you, it might be increasingly challenging to keep the focus that a remote work lifestyle necessitates.

People may get in your way.

Every day brings new choices.

What’s up, it’s @hackedongrowth here, When you hear the term “remote work,” what comes to mind first? Do you see yourself in your pajamas, relaxing in the coziness of your living room, or on a beach in Bali, soaking up the sun?

What’s up, it’s @hackedongrowth here, When you hear the term “remote work,” what comes to mind first? Do you see yourself in your pajamas, relaxing in the coziness of your living room, or on a beach…

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Productivity

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Remote Work

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Time Management

Nobody tells you these 5 facts about working remotely.

If you’ve ever spent a night tossing and turning, you already know how you’ll feel the next day — tired, cranky, and out of sorts. But missing out on <a href="https://www.healthline.com/nutrition/how-much-sleep-you-need">the recommended 7 to 9 hours of shut-eye nightly </a>does more than make you feel groggy and grumpy.The long-term effects of sleep deprivation are real.It drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with <a href="https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night">a number of health problems</a>

Background 

Read on to learn the causes of sleep deprivation and exactly how it affects specific body functions and systems.

Image Of Sleep Deprivation Effects

Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but <a href="https://www.healthline.com/health/chronic-insomnia">chronic insomnia </a>can disrupt how your body usually sends and processes information.During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well, such as memory after studying

Central Nervous System

You may also find it more difficult to concentrate or learn new things. The signals your body sends may also be delayed, decreasing your coordination and increasing your risk for accidents.You may feel more impatient or prone to <a href="https://www.healthline.com/health/causes-of-mood-swing">mood swings </a>. It can also compromise decision-making processes and creativity.If sleep deprivation continues long enough, you could start having <a href="https://www.healthline.com/health/hallucinations">hallucinations </a>— seeing or hearing things that aren’t really there. Other psychological risks include:impulsive behavioranxietydepressionparanoiasuicidal thoughts

Mood And Memory 

You may also end up experiencing <a href="https://www.healthline.com/health/microsleep">microsleep </a>during the day. During these episodes, you’ll fall asleep for a few to several seconds without realizing it. Microsleep is out of your control and can be extremely dangerous if you’re driving. It can also make you more prone to injury if you operate heavy machinery at work and have a microsleep episode.

Microsleep

While you sleep, your <a href="https://www.healthline.com/health/cold-flu/fun-facts">immune system </a>produces protective, infection-fighting substances like antibodies and cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses. Certain cytokines also help you to sleep, giving your immune system more efficiency to defend your body against illness. Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.

Immune System 

Long-term sleep deprivation also increases your risk for chronic conditions, such as <a href="https://www.healthline.com/health/diabetes">diabetes mellitus </a>and <a href="https://www.healthline.com/health/heart-disease">heart disease</a>.

Disease Risk

The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called <a href="https://www.healthline.com/health/sleep/obstructive-sleep-apnea">obstructive sleep apnea (OSA) </a>can interrupt your sleep and lower sleep quality.As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the <a href="https://www.healthline.com/health/cold-flu/cold">common cold </a>and <a href="https://www.healthline.com/health/cold-flu/flu">flu </a>. Sleep deprivation can also make existing respiratory diseases worse, such as <a href="https://www.healthline.com/health/understanding-idiopathic-pulmonary-fibrosis/chronic-lung-diseases-causes-and-risk-factors">chronic lung illness</a>.

Respiratory System 

Sleep deprivation is another risk factor for becoming overweight and obese. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness.<a href="https://www.healthline.com/nutrition/leptin-101">Leptin </a>tells your brain that you’ve had enough to eat. Without enough sleep, your brain reduces leptin and raises <a href="https://www.healthline.com/nutrition/ghrelin">ghrelin </a>, which is an appetite stimulant. The flux of these hormones could explain nighttime snacking or why someone may overeat later in the night.

Digestive System 

A lack of sleep can also make you feel too tired to exercise . Over time, reduced physical activity can make you gain weight because you’re not burning enough calories and not building muscle mass.Sleep deprivation also causes your body to release less insulin after you eat. Insulin helps to reduce your blood sugar (glucose) level. Sleep deprivation also lowers the body’s tolerance for glucose and is associated with insulin resistance. These disruptions can lead to diabetes mellitus and obesity

Physical Activity 

Sleep affects processes that keep your heart and blood vessels healthy, including those that affect your blood sugar, <a href="https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained">blood pressure </a>, and inflammation levels. It also plays a vital role in your body’s ability to heal and repair the blood vessels and heart. People who don’t sleep enough are more likely to get cardiovascular disease. <a href="https://journals.sagepub.com/doi/10.1177/2047487317702043">One analysis </a>linked insomnia to an increased risk of <a href="https://www.healthline.com/health/heart-attack">heart attack </a>and <a href="https://www.healthline.com/health/stroke-types">stroke </a>.

Cardiovascular System

Hormone production is dependent on your sleep. For testosterone production, you need at least 3 hours of uninterrupted sleep, which is about the time of your first R.E.M. episode. Waking up throughout the night could affect hormone production. This interruption can also affect <a href="https://www.healthline.com/health/growth-hormone-deficiency">growth hormone production </a>, especially in children and adolescents. These hormones help the body build muscle mass and repair cells and tissues, in addition to other growth functions. The <a href="https://www.healthline.com/human-body-maps/pituitary-gland">pituitary gland </a>releases growth hormone throughout each day, but adequate sleep and exercise also help the release of this hormone.

Endocrine System 

Best way: ensure you get adequate sleep, <a href="https://www.healthline.com/nutrition/how-much-sleep-you-need">recommended </a> is 7-9 hours for adults aged 18 to 64.Other ways:<ul><li>limit/ avoid daytime naps</li><li>refrain from caffeine past noon/ at least a few hours prior to bedtime</li><li>go to bed and wake up at the same time every day</li><li>stick to your bedtime schedule in weekends and holidays</li><li>spend an hour before bed doing relaxing activities, e.g read, meditate, or take a bath</li><li>avoid heavy meals within a few hours of bedtime</li><li>refrain from using electronic devices just before bed</li><li>exercise regularly, but not in the evening hours close to bedtime</li><li>reduce alcohol intake</li></ul>

Prevent Sleep Deprivation? 😴 

<ol><li>insomnia</li><li>circadian rhythm disorders</li><li>obstructive sleep apnea</li><li>narcolepsy</li><li>restless leg syndrome</li></ol>

Most Common Types Of Sleep Disorders

If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.

Ending

Recently, having not enough sleep made me search this up to inspire me to sleep better, no matter how busy I am- that's an issue with my time planning and not sleep deprivation. Otherwise it becomes one big cycle 🔄

Sleep deprivation not only effects how you feel the next day, it can also have an effect on your entire body. From weight gain to an early death, a lack of sleep can have a surprisingly serious impact. Learn how your body responds to sleep deprivation and what you risk.

11 Effects of Sleep Deprivation on Your Body

We make decisions every day, many of which are so straightforward that we hardly notice we are making them. But we tend to struggle when uncertainty is a probability.Humans generally use two decision-making strategies when faced with uncertainty: exploitation and exploration. Exploitation involves frequently choosing options that are familiar and provide a higher certainty of reward. Exploration involves trying out choices that are unfamiliar. In an uncertain and changing environment, it is thought that the best strategy is to <a href="https://www.nature.com/articles/npp2017108">flexibly alternate </a>between exploration and exploitation.

Fighting Against Uncertainty With Reason.

We have to pump in more thoughts and clues to decide rightly in chaos and turmoil.

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

problemsolving

Problem Solving

How uncertainty can impair our ability to make rational decisions

For most of human history and in almost all places it would have seemed absurd for employers to give their employees personal feedback.Things have changed today because the tasks of business are more psychologically complex than in the past. There’s been an entirely practical realization that to get the best performance, people need to be psychologically in a good place: which means well-motivated, in good spirits, even enthusiastic and eager around the tasks they are doing. This is the only way not to waste a lot of money.

How the idea of feedback changed

Even if they don’t especially like it, the senior management needs to take the mental well-being of the employee very seriously. We have moved from the era of physical management to that of psychological managementThe task might be to get a sales force to believe in the merits of a new product, so they can sell it wholeheartedly; to get an IT manager to be more creative in the way they interact with other sectors of the business. For all these kinds of tasks, it becomes crucial to get the employee into the right frame of mind.

From physical management to psychological management

<ul><li>Denial: hiding bad news. </li><li>Dangerous independence: the people that don't share information.</li><li>Disguised ignorance: the person who hides what they don’t know. </li><li>Poor teaching skills: someone who can’t teach effectively, what they know to those who need to share it. </li><li>Poor learning skills: the people that don’t listen properly when something is being explained. </li><li>Despair and pessimism: always anticipating disaster.</li><li>Over-optimism and naivety: the denial of real troubles. </li><li>Impatience: ticking the boxes fast</li><li>Cynicism: the disengaged and resentful people.</li><li>Social awkwardness: a mix of lack of confidence and shame.</li></ul>

Psychological Obstacles to the success of a business

For most of human history and in almost all places it would have seemed absurd for employers to give their employees personal feedback. 

corporateculture

Corporate Culture

communication

Communication

humanresources

Human Resources

Why Feedback Matters | The School of Life

50% of a person’s happiness is determined by their genetic makeup, researchers discovered. A new study considers the roles both nature and nurture play in a person’s happiness.

Nature & Nurture

The self-help industry is booming, fuelled by research on positive psychology – the scientific study of what makes people flourish. At the same time, the rates of anxiety, depression and self-harm continue to soar worldwide. So are we doomed to be unhappy, despite these advances in psychology?

Doomed To Be Unhappy?

According to an <a href="http://sonjalyubomirsky.com/wp-content/themes/sonjalyubomirsky/papers/LSS2005.pdf">influential article</a> published in Review of General Psychology in 2005, 50% of people’s happiness is determined by their genes, 10% depends on their circumstances and 40% on “intentional activity” (mainly, whether you’re positive or not). This so-called happiness pie put positive-psychology acolytes in the driving seat, allowing them to decide on their happiness trajectory. (Although, the unspoken message is that if you are unhappy, it’s your own fault.)

It’s Your Own Fault

50% of a person's happiness is determined by their genetic makeup, researchers discovered. A new study considers the roles both nature and nurture play in a person's happiness.

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Money & Investments

Why Some People Find It Harder to Be Happy - Neuroscience News

In 1967 a 49-year-old man went missing in Osaka. According to the family of the missing man, after the great changes in Japan he was unable to find his way in the dynamically developing society. There were many rumours about the missing man's alleged debts to usurers. The investigation into his disappearance was closed after 19 hours by the police and resumed a decade later without any results.

Mysterious Missing

And this is the story that no one heard 🤫

Latest news and features from Japan: business, politics, commentary culture, life & style, entertainment and sports

The Japan Times

Emotional baggage is a term used to describe a phenomenon whereby one carries past trauma, negative experiences, and feelings through their life. This can negatively affect you as you move through careers, relationships, and general life decisions. Even once you unpack your baggage, the work isn’t done! You must constantly apply new, positive methods to ensure that baggage doesn’t build up again. It’s an uphill battle at times, but it’s very worth it. If you want a purposeful life that is meaningful and fulfilling, letting go of emotional baggage and healing their trauma is the best way to go!

Control Over Emotions Is Real Wisdom.

Getting ahead in life, towards an objective and purpose usually is confronted with obstacles. Wisdom allows the wit to overcome and go ahead.

A more purposeful life comes only after you learn how to let go of the emotional baggage that you pick up along your journey.

loveandrelationships

Love & Relationships

4 Things to Let Go for a Purposeful Life

Here are ten things I do in the morning to make sure I have a better day – give it a shot, and you may just find yourself one step closer to feeling like a Certified Morning Person.

I know you’ve heard this a million times, but it really does make things harder. I have a much harder time waking up and feeling awake all day if I hit the snooze button on my alarm in the morning. Get up after one alarm and let yourself slowly adjust to being human again, but don’t go back to sleep – it just confuses the hell out of your body.

1. Actually don't hit snooze

You’ll thank yourself when you come home to a hot meal at the end of your long day, and thankfully, most crock-pot meals aren’t too difficult to throw together in a few minutes in the morning.

2. Put something in the slow 

True that you can do them when you get home from work, but will you want to? No. The answer is a hard no.

3. Do your dishes after breakfast.

Let it chill in there all day, then pop some coffee ice cubes in it when you hit your afternoon slump for a little pick-me-up.

4. Put your coffee leftovers in the fridge.

I know we spend a lot of time on TFD talking people out of buying pricey work lunches because it is something people are often guilty of, but to be honest, I personally get way more excited when I know I’ve packed my own little lunch that I can eat whenever I want without having to go into the outside world, seek out food, and purchase it. Put last night’s leftovers into a Tupperware container or simply throw an apple and a sleeve of Ritz crackers in your bag. Anything that gets you jazzed up works.

5. Pack yourself a little lunch.

Know of anything you’ll need at-the-ready tomorrow morning? Put it out now so you don’t have to worry about it when you get home. It’ll be one less thing for you to worry about preparing after you return from a long day at work.

6. Think ahead to tomorrow.

Working out in the morning (if you can make the time) is one of the best things you can do for your day. I’ve struggled between figuring if I would be a morning-gym-person or an afternoon/evening-gym-person before realizing and accepting that I’m just not someone who feels like working out regardless of the time of day. So I stick to doing it in the morning, because at least I have the added bonus of feeling like a healthful, accomplished badass all day post-workout.

7. Do something kind for your body.

Because it is, again, one less thing for you to do at night, and it helps you wake up and feel more energized even if you’re moping around and not wanting to go to work. I’ve tried being both a “night-shower-person” and a “morning-shower-person” before, and morning always wins. It is essentially the only way to truly wake me up and get me ready for the day, and I cannot stress how much worse I feel all day if I don’t get a chance to shower in the morning.

8. Shower.

I’m always tempted to shed my pajamas and toss them on the floor when I get dressed in the morning, but picking everything up and putting it in its proper place always makes me feel so much better. I hate coming home to clothes thrown on the floor – I’d rather take the extra few minutes to pick up after myself when I’m rushing around in the morning than deal with it all when I get home later in the day.

9. Pick up around the house.

Spend a few minutes going over your master to-do list, and picking the few items on it that are going to be prioritized today, and loosely sequencing them. Your day will be so much better and go much more smoothly if you start off in the morning with a solid idea and loose timeline of what you’ll be accomplishing during the day (once you’ve finished your coffee, of course).Mary writes every day for TFD, and <a href="https://twitter.com/mawyalyssa">tweets </a>every day for her own personal fulfillment. Talk to her about money and life at <a href="mailto:mary@thefinancialdiet.com">mary@thefinancialdiet.com </a>!

10. Take a peek at your to-do list.

10 Things To Do This Morning To Have A Better Day

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