The sleep experts in the article say a 10-to-20-minute power nap gives you the best "bang for your buck," but depending on what you want the nap to do for you, other durations might be ideal:PFor a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.PIn addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived.PRELATEDCalculate the Best Time to Nap with This Interactive Nap WheelThere's nothing like a power nap to restore energy and improve productivity. Now you can get the "ultimate" power nap by timing it… Read…While you're planning your nap, don't forget to time it during the right time of day as well. P
You know who you are and what the problem is: you don’t like working out. It’s hard, it’s uncomfortable, it’s sweaty and the weight room has a weird smell. You don’t like how you look in those stupid clothes, and who even has time for that sorta thing anyway?
But still you wonder about those people who are in the gym all the time. What’s their secret? How do they stay motivated day after day and year after year? Is there something they know that you done? What generally separates people who like working out from those who don’t is pretty simple: fitness.Working out sucks when you aren’t in shape.
Here is how to get to a place where exercise is no longer a pain. Just like learning to cook, once you reach a minimum proficiency level–in this case fitness level–exercise stops feeling bad and starts feeling good. And just like with cooking, the only way to get there is to Just Do It*.If you’re just starting a workout program your goal shouldn’t be to get buff or lose weight. The first step is getting to a fitness level where you no longer hate to exercise. And for that all you need is consistency.When you first start your program don’t force yourself to do anything too hard or unpleasant, just make sure that you stick with it and never quit. Here is how to get started and sticking to excercise.
Make a commitment to sticking with your plan. If you find yourself not able to meet your goals, change them so they’re easier.
Pick a excercise that is fun. Not all excercise happens in the gym. Like to try taiji?
Bring a friend, make it competitive. Having a workout partner is one of the most effective ways to be accountable and make your workout fun. It's also great for motivation.
Join a sports team. Even better than one friend is a group of friends. Healthy Wu taiji teams are a fantastic way to get a few weekly workouts.
Get some nice workout clothes and shoes. Sometimes it’s the little things that help the most. Doing something consistently is an accomplishment, even if you start small and insignificant, turn it into exercising regularly and to motivate yourself don’t forget to reward yourself for the job well done.