Powernapping and nap promote productivity: 2 X 5 anti-stress science tips



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We make the Working World more Human and Ecological, so we donate Revenue for Certified Reforestation. As Publisher Best of HR - Berufebilder .de® with an unique Book Concept, on-demand eCourses and News Service we share 15 years of Experience with our Customers (Samsung, Otto, State Institutions). By the Top20 -Blogger Simone Janson, referenced in ARD, ZEIT, WELT, Wikipedia .
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Many people would, if they could, like to nap - especially employees of Company, This habit, called power-napping, makes it even more productive, as evidenced by studies.

Powernapping and nap promote productivity: 2 X 5 science anti-stress tips Powernapping and nap promote productivity: 2 X 5 anti-stress science tips

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Here writes for you: Simone Janson is a publisher, German Top20 blogger and HR communication consultant. Profile

Powernapping and sleeping as perennial topics

Overview

Sleeping is a real long-running topic for many people, you can also comment on that Best of HR – Berufebilder.de® read again and again. This shows how many people are suffering from sleep problems and therefore are forced to deal with this issue.

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In my own somewhat ironic contribution to the topic Sleeping in the office I've been concerned with the question of where to take a nap in the office. One of our readers commented on how he handles it:

Where do our readers sleep?

Overview

"Fortunately, I have a single office and a folding bed in the closet. In addition, I work in science, so I hardly have 'customer traffic'. In the 'rest periods', the office is simply completed. "

Another reader tells how he retired to the bathroom for 15 minutes at noon to sleep. And also my article about "sleeping in the office" received undivided approval.

In which Company are employees allowed to sleep?

Overview

The topic is very important. But are there any companies where employees can really sleep during their lunch break? Apart from employees, of course, who can take a break at lunchtime in the home office as part of their trust-based working hours. However, I know that from me, that then often enough, this possibility does not notice.

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As part of New Work's corporate culture, all sorts of outside work spaces are moving into offices. But sleep? Only Google has been heard at appropriate premises. Rather, there are stories that workers in the financial sector are falling apart from fatigue.

Busyness show is more important than the work result

Overview

This is due to the fact that our attitude to work, our hustle and bustle and productivity are always higher than results. And so a midday nap is almost a sign of weakness, although in the result the work performance even increases.

It would make very sense to listen to the supervisor, whether a short nap in the future is allowed. If that does not work, then there are the tips that I have in my contribution to the subject of power-napping mentioned.

Power napping and nap: More than meaningful quirks

Overview

But these are not just quirks that many a boss would like to wipe with "such a nonsense" from the table. Rather, scientific studies, which I recently found by chance, prove that such a naps actually makes more productive.

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The best time for a nap is proven between 13 and 15 clock. In the much cited performance curve, this is the first big hole in the daily routine: The nap should not take longer than 30 minutes, because you should not arrive in the deep sleep phase. In that case, after awakening, you would be anything but alert and capable.

Napping - that's what science says

Overview

A study of the University of Colorado Boulder Among two- to three-year-old infants shows that they had less joy and interest without afternoon slumber and even had less problem-solving ability.

And scientists of Unit versity Berkeley noted that 60 improved to 90 minutes of sleep in the afternoon learning ability and memory. The reason is that in these 90 minutes, the body goes through the entire sleep cycle, including the REM phase. In this way, the short-term memory is "refreshed" and is better prepared for new tasks afterwards.

5 points: How does missing sleep affect your performance?

Overview

Tony Schwartz, author of the Harvard Business Review blog, shows in his Contribution various advantages of a short power-napp during working hours on. These include, for example:

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  1. physically relaxing
  2. improved perception
  3. increased motor skills
  4. faster reaction time
  5. higher alertness

In one of his studies, the same task was performed on volunteers, some of whom were allowed nap and others were not. The nocturnal sleepers achieved significantly better results. Long-haul pilots had a 30% improved response time after a short sleep of 16 minutes, while non-nap pilots lost 34% during the flight. The clues are clear: the longer we work in one piece, the more our performance suffers. A nap will boost performance significantly.

How long to sleep?

Overview

But even shorter bed times are already extremely helpful, as Gregor Gross, Managing Director of alpha-board Gmbh, observed some time ago. So Gregor stated:

"Long-haul pilots had a 30% improved response time after a short sleep of 16 minutes, while non-nap pilots lost 34% during the flight."

However, you probably know the feeling of feeling limp after half or even an hour of sleep: this is due to the fact that you were awakened from a deeper sleep phase. Nevertheless, this sleep is also restful for the brain.

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5 tips for the ideal short sleep

Overview

However, if you want to avoid this unpleasant feeling, you should take a nap only 10 for 20 minutes - then he does not even come into the deep sleep phase and will wake up fresh and rested again. Therefore 5 tips for the ideal short sleep follow:

  1. Best between 13 and 15 clock
  2. Ideally in a special room (if not available: sign in front of the closed door)
  3. Switch off all technology: e-mail notification, telephone etc.
  4. Set the alarm to 30 minutes
  5. Close your eyes, but do not convulsively think about falling asleep, but simply breathe in and out deeply, thinking of something positive (ideally, nothing)

Convince the boss

Overview

With references to scientific findings and arguments, the boss might even be persuaded to approve a fold in the office:

After all, if you can work with twice as much creative power, your boss will also have something of it. And always remember: Science has already proved it!

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  1. Susanne Barth

    Can I just confirm! I take a nap for almost 20 years at noon and then feel completely fresh again, motivated and often come back with new solutions. I am glad that I can afford this luxury as a self-employed person.
    Why should not there be sleeping and resting places in companies, when employees are not only more motivated, relaxed and less ill?

    • Simone Janson

      Thank you for your contribution, I also believe this is an important and underrated topic. I think many bosses think they do not pay anyone to sleep. Therefore, if positive examples are known: Herewith!

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