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Working with your circadian rhythm -

One of the biggest work health trends of 2024 is asking you to learn how to work with your circadian rhythm, not against it.

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Working with your circadian rhythm -

Instead of being obliged to work within a rigid set of unchanging work hours, imagine being able to work in a way that aligns with the body clock.

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Early bird -

Early birds naturally wake earlier in the day, and do their best work in the morning. Perhaps it's no coincidence, then, that morning people tend to perform better in school.

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Early bird -

There are lots of benefits associated with being a natural early riser. For example, early birds have a lower risk of depression.

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Early bird -

They report greater levels of happiness, and in one study they scored higher in terms of cooperation and persistence. They also tend to lead healthier lifestyles, making time for physical activity and making better food choices.

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Night owl -

Night owls, on the other hand, do their best work in the evening. They tend to have a greater aptitude for creative thinking.

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Night owl -

They have more flexible sleep schedules, tend to be less physically active, and are more at risk for a host of health disorders including sleep apnea, type II diabetes, and mental disorders.

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Night owl -

But is it really more unhealthy to be a night owl? Or is the way we work and live set up to accommodate early risers, so night owls have to live outside their circadian rhythm?

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Working nine-to-five -

A nine-to-five working day remains the norm for the majority of workers today. This eight-hour working day was first conceived by labor unions in the 1800s.

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Working nine-to-five -

While these hours may work well for some, working within this time frame means that many people must work outside their preferred hours of peak productivity.

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Job performance -

In a recent study of 1,500 American workers, 77% reported that their mandated, standard working hours impacted their job performance.

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Job performance -

To offset this impact so they can cope, almost half reported taking naps during the workday; 42% load up on caffeine to maintain energy levels; and 43% use stress-management techniques, like mindfulness.

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Chronotype vs. circadian rhythm -

Your sleep chronotype is closely related to your circadian rhythm. However, while your circadian rhythm is adaptable to an extent, your chronotype remains the same on a more permanent basis.

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Chronotype 1: the lion -

There are four chronotypes. The lion is the early bird, representing individuals who wake up early and are most productive in the morning.

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Chronotype 1: the lion -

Evening social schedules are more difficult for lions, who make up 15% of people. A typical lion wakes up at 5 am, is productive between 8 am and 12 pm, and goes to bed at 9 pm.

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Chronotype 2: the bear -

The bear chronotype makes up around 55% of the population. Bears are naturally social and their waking schedule tends to follow the sun. Bears do well with the traditional office schedule.

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Chronotype 2: the bear -

They can maintain an evening social schedule. A typical bear wakes up at 7 am, is most productive between 10 am and 2 pm, and goes to bed at 11 pm.

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Chronotype 3: the wolf -

Wolves like to go to bed late in the evening. They are creative thinkers, who make up 15% of the population. Typical traits related to eveningness include openness and neuroticism.

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Chronotype 3: the wolf -

Wolves get most done in the afternoon. A typical wolf wakes up at 9 am, is most productive between 1 pm and 5 pm, and goes to bed at 12 am.

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Chronotype 4: the dolphin -

Dolphins are so-called for their ability to stay alert even while sleeping. In human terms, dolphins might be referred to as insomniacs. They are sensitive sleepers, rarely keeping a regular schedule.

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Chronotype 4: the dolphin -

Dolphins have a fragmented sleep pattern. A typical dolphin wakes up at 6 am, is most productive between 3 pm and 7 pm, and goes to bed at 11 pm.

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Chronoworking -

Chronoworking would allow employees to ditch standard office hours. Instead, they pick schedules that match their personal chronotypes (lion, bear, wolf, or dolphin).

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Chronoworking -

Remote teams can easily implement chronoworking. A non-linear workday will usually have a set number of "crossover hours" to enable teams to connect, but allows them the freedom to work with their chronotype outside of those hours.

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Use your chronotype to structure your day -

If employees work in the hours aligned to their chronotype, would it lead to greater productivity? Well, it's something you can test for yourself, by using your chronotype to structure your day.

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Use your chronotype to structure your day -

As a starting point, begin by tracking your most and least productive parts of the day, to identify your chronotype (if you're unsure). That way, you can schedule deep work around your hours of greatest productivity, while relegating admin tasks to slump periods.

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What determines chronotype? -

Evidence is emerging that reveals chronotype has a strong genetic component. Some researchers theorize chronotype variation may have been linked to survival.

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What determines chronotype? -

In the time of hunter-gatherers, taking turns sleeping would have meant there was always someone available to keep watch.

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Total sleep time -

Your chronotype doesn't alter your total sleep time. Most of us need between seven to eight hours of sleep to perform at our best. The earlier you go to bed, the easier this is to achieve.

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Total sleep time -

Someone who's able to stay up late might be capable of getting up early, but won't necessarily be productive throughout the day. Typical work schedules are more challenging for night owls for this reason.

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Sleep hygiene -

Regardless of your (permanent) chronotype, practicing good sleep hygiene can help you adapt your circadian rhythm, to cope better with the demands of your schedule.

Sources: (Sleep Foundation) (Stylist) (BBC Worklife) (The Guardian)

See also: What happens to your body if you don't sleep enough

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