How to Align Your Schedule with Your Circadian Rhythms
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In 2017, three geneticists and biologists were awarded the Nobel Prize in Physiology or Medicine for their groundbreaking work on the molecular mechanisms that regulate circadian rhythms. While the science can be intricate, the takeaway is straightforward: our biological clock allows us to predict and adapt to the day’s natural cycles.
Although this concept may seem basic, it took 288 years and the collaborative efforts of three elderly researchers studying fruit flies to uncover its scientific basis. The journey began in 1729, when a French scientist placed a mimosa plant in a completely dark room. Surprisingly, the plant continued to open its leaves each morning and close them at night, seemingly unaffected by the absence of light. Fast forward to today, and researchers have found that humans experience similar patterns, which explains why waking up at 4 AM feels so unnatural—it’s simply not the right time for our "petals" to open.
The "Modern Inner Clock" Dilemma
The term "circadian rhythm" derives from the Latin words circa (meaning "around") and diem (meaning "day"). Here’s a basic outline of human circadian rhythms:
This article aims to explore how we can better align our daily routines with our circadian rhythms. By doing so, we can create a more "natural" schedule that boosts our productivity and enhances our well-being. A few observations from the circadian visual stand out:
- Melatonin secretion (the hormone that regulates sleep) only ceases at 7:30 AM, yet many of us have to rise before that hour, often feeling groggy as we tackle morning tasks like commuting or dropping kids at school.
- Peak alertness occurs around 10 AM, but this is also a busy time for many, making it hard to find uninterrupted focus.
- Optimal coordination and reaction times happen between 2:30 PM and 3:30 PM, yet this is often when we are stuck at our desks.
- Melatonin production begins around 9 PM, earlier than many realize, but late-night screen time keeps people awake long past their natural bedtime.
It's evident that our contemporary schedules often clash with our biological clocks. How can we rectify this? Is it feasible to adapt our modern lifestyles to fit our natural rhythms? The answer is more complex than a simple yes or no.
The Natural Inner Clock Foundation
Historically, our ancestors lived in alignment with their circadian rhythms. They didn’t worry about arriving at an office by 9 AM or managing a packed schedule of errands. Instead, they faced natural dangers, which likely kept their sleep patterns in check.
As societies evolved, people were generally more in tune with their natural rhythms than we are today. For instance, gladiators and Aztecs didn’t have rigid work hours or deadlines. This harmony began to break down with the rise of industrialization.
Henry Ford revolutionized the automobile industry with the assembly line, which altered how people worked. His introduction of the Five Dollar Day wage necessitated clocking in and out, enforcing a strict work schedule. This model has persisted and, combined with societal pressures, has led to our current work culture—one marked by stress, long hours, and commutes.
Statistics reveal the impact of this lifestyle: - 17 million sick days each year are lost due to stress, anxiety, or depression. - Six out of ten workers in major economies report experiencing workplace stress. - A study found that 34% of workers struggle with sleep due to stress.
While external factors like wars, inflation, and technological pressures contribute to this stress, it’s clear that long work hours and commuting exacerbate our feelings of fatigue and unease. What if we chose to live in greater harmony with our inner rhythms?
Finding Sync Again
Most people don’t have the luxury of waking up between 7:30 AM and 8:00 AM to align with their circadian rhythms. However, we can make adjustments to improve our routines. Here’s a glimpse into a traditional Chinese medicine circadian clock:
This 24-hour clock divides the day into 12 segments, each focusing on different bodily functions. While this article won’t delve deeply into anatomy, it will highlight optimal activities for each time segment.
5 AM — 7 AM: Wake Up
This time frame is when most people rise. Taking a moment to express gratitude or simply breathe deeply can set a positive tone for the day. Meditation doesn’t need to be lengthy; even a brief moment of stillness can be beneficial.
7 AM — 9 AM: Breakfast
Once deemed “the most important meal of the day,” breakfast has become a topic of debate. However, skipping it has been linked to various health issues, including heart disease and type 2 diabetes. Eating a proper breakfast is essential for maintaining a healthy circadian rhythm and enhancing focus throughout the day.
9 AM — 11 AM: Focus Time
This period is optimal for deep thinking and concentration. Research suggests that most people require at least an hour of uninterrupted work to enter a focused state.
11 AM — 1 PM: Lunch and a Walk
Many great ideas emerge while showering or walking. Engaging in a walk can refresh the mind and foster creativity. It’s also a great way to socialize, as many people find walking helps facilitate conversation.
1 PM — 2 PM: Low Energy
After lunch, our bodies require time to digest, which can lead to feelings of fatigue. A short rest or a moment of mindfulness can help recharge our energy levels.
2 PM — 6 PM: Energy Restored
For those who exercise, late afternoon is ideal due to increased cardiovascular efficiency and muscle strength. This time is also when our focus typically returns, allowing for productive work.
6 PM — 9 PM: Wind Down
Establishing a calming evening routine can enhance mood and creativity. Key components include turning off screens, practicing mindfulness, and deep breathing exercises.
9 PM — Almost Bedtime
As melatonin levels rise, it's time to prepare for sleep. Going to bed earlier can improve sleep quality, while staying up late often leads to oversleeping and increased grogginess.
Breathe In, Breathe Out
Navigating modern life can be demanding, yet it’s crucial to remember our circadian rhythms. Though technological advancements have changed our lifestyles, finding a balance between progress and natural living is essential.
The ideal approach lies in blending our fast-paced lives with simple, grounding practices. Imagine a life filled with emails and deadlines, but enriched with moments of mindfulness, nature walks, and early bedtimes.
This balance may just be the “Circadian Nirvana” we strive for. I hope this article offers valuable insights, encouraging you to listen to your inner rhythms amidst the busyness of life.
I interviewed 50 productivity and business experts to create a comprehensive guide on following circadian rhythms effectively. Access the guide for free here.