Do you feel tired and unmotivated in the afternoon?
You're not alone. Millions of people around the world experience the afternoon slump, a period of low alertness and motivation that typically occurs between 1 and 3 pm.
They try to push through the afternoon slump (often fueled by late caffeine, which destroys their deep sleep at night). Luckily, there’s a better way.
In a nutshell, the afternoon slump is a real energy drainer, but you don't have to surrender to it.
In this post, I'll share three highly effective methods of Deep Rest that will transform your afternoons and supercharge your productivity.
1. The Power Nap:
Let's begin with the simplest and most widely recognized solution – the power nap. To take a power nap, find a quiet place where you won't be disturbed. Set a timer for 26 minutes and lie down or sit in a comfortable position. Close your eyes and relax your body.
When the timer goes off, wake up slowly and gently. Avoid napping for longer than 30 minutes, as this can lead to sleep inertia, a feeling of grogginess after waking up.
Why does this work? Well, similar to a full night's sleep, power naps reduce the level of adenosine, the "sleepiness chemical," in your system. NASA research reveals that a 26-minute power nap can boost your alertness by a whopping 54% and improve job-related performance by 34%.
2. Non-Sleep Deep Rest (NSDR):
If napping doesn't quite fit your routine, here's Google CEO Sundar Pichai's go-to method, Non-Sleep Deep Rest or NSDR.
Find a quiet spot, either sit or lie down, and indulge in a 10 to 30-minute session where you listen to a scripted meditation. Professor Andrew Huberman, who coined the term NSDR, offers some excellent scripts for free. Just search on YouTube and you will find them out.
How does NSDR work its magic? Much like regular sleep, it has a remarkable ability to reset your energy levels and enhance your focus. It's a kind of Yoga Nidra, combining breathing techniques with a body scan. Research shows that NSDR can recover your focus and boost your dopamine levels, the "molecule of motivation," by a substantial 65%.
3. Non-Focus Deep Rest (NFDR):
The third Deep Rest technique is non-focus deep rest (NFDR). NFDR is a simple technique that involves sitting or lying down in a comfortable position and closing your eyes.
For 10-30 minutes, focus on nothing. Allow your mind to wander freely. If thoughts or feelings come up, let them come. Don't try to suppress them.
No pressure, no focus, just let whatever happens, happen. Whether your mind wants to think, experience sensations, or even fall asleep, it's all okay during NFDR. NFDR can help to reduce stress, improve focus, and boost creativity.
Conclusion:
You can beat the afternoon slump and reclaim your energy and focus. You can easily fight it off by making a habit of taking power naps, trying NSDR, or practicing NFDR whenever you're feeling tired or lacking motivation. Reclaiming those 10 lost hours each week can genuinely transform your life.
Remember, as Cal Newport wisely states, pushing yourself to work endlessly is a recipe for burnout. Instead, it's a smarter move to systematically switch between work and non-work modes.
So, embrace the idea of Deep Rest, and you'll discover that you'll have the energy of two days in one!
Remember, taking care of your well-being is crucial for sustained productivity and happiness. Give these deep rest techniques a try, and watch as your energy and productivity soar!