Circadian rhythm work-life balance -
If natural light is unavailable, you want to use a full spectrum light box and get your light dose that way. You also want to be exposed to lots of balanced light during your shift. This is where you are very limited in terms of mitigation, as natural light will likely be unavailable for you.
If you can control the light environment you work in, use a circadian-friendly light or a full spectrum light box. You need sufficient light into your eyes to trigger cortisol release from your pituitary gland and suppress melatonin release from your pineal gland.
But since the spectrum of most artificial light sources is very unbalanced, you want to mitigate the altered light spectrum for the sake of your eye and adrenal health. After waking, you also want to move physically and perhaps do a workout routine.
Movement kickstarts your overall circulation, wakes up your body and makes you feel good. Combined with a good dose of natural light to your eyes, you are winning already.
Even just finishing a warm shower with a minute or two of cold water at the end will be a game changer. If you want to amp it up, have your shower only cold or go all out with an ice bath.
Obviously, build up to that over time and make sure you focus on slow deep breaths when befriending the cold. The boost in mood and aliveness from a short burst of cold stress is second to none. It will also make you much more resilient over time in terms of stress and susceptibility to diseases.
And, of course, you will be wide awake after a dose of cold, more than any cup of coffee ever could. When you eat, you kickstart your entire metabolic system, entrain your digestive clock genes, and change your hormones.
You metabolise foods most efficiently a little while after waking. Hunger rises, satiety is at its lowest level, and you are most insulin-sensitive if your biological rhythms are healthy and entrained reliably.
Eating a substantial and hearty breakfast aligns with your metabolism and locks in your circadian rhythm by setting your digestive clock genes. Ideally, wait one hour after you wake, but eat within 3 hours of rising to closely align the clocks in your gut with the master clock in your brain.
If you only work shifts a few days a month, you might want to consider fasting on those days or only having breakfast. This way, the clock genes in your gut and liver do not get varying time cues compared to your regular days.
If you need a lift after that, a short bout of exercise will serve you much better than a cup of coffee. Move your body, get your heart pumping, and use your muscles. When you feel the drag of being awake during the natural rest period, take a few minutes and get active.
Jumping jacks, running on the spot, squats, push-ups, or whatever is doable and appeals will do the trick.
Make a short movement spell your new habit whenever you need to be more alert. Let yourself be surprised by what happens. The best circadian practice would be to use orange lenses block all blue and some of the green spectrum while you are still at work and switch to red lenses block all blue and most or all of the green wavelength when you head home.
Of course, you need to be safe at work and while driving. Hence it is your call to decide whether this is possible for you or not. If blue blockers are not an option, at least use sunglasses. Sunglasses do reduce across the entire light spectrum.
This is not ideal, but you need to minimise the amount and brightness of light that reaches your eyes. Especially blue light needs to be removed as much as possible hence blue blockers as this is an on-switch for your pituitary gland and suppresses melatonin release from your pineal gland.
Without eliminating blue wavelength, you inhibit your biology from preparing for and switching to rest and digest mode. But if you are working on an arbitrary schedule, you need even stronger circadian cues to solidify the inverse rhythm you are on.
Check out these 3-in-1 blue blockers from VivaRays to give you the necessary flexibility. Discount codes are on our product page. Every time you eat, the process of digestion, absorption, and metabolism takes a few hours to complete.
Increasing the time between your last meal and your bedtime will improve your sleep, cellular repair, and the amount of fat you burn. Make it easy for your body to support you with better sleep, metabolism, hormonal balance and renewed cells by stopping eating well before bedtime.
You are likely to sleep partially during daylight hours as a shift worker. Any light reaching your eyes will interrupt your sleep and circadian rhythm. Even your skin has photoreceptors that will respond to a light stimulus. Hence best practice would be to use a blackout eye mask and blackout curtains.
This way, both your eyes and skin are protected. Darkness is a necessity to optimise your biology. To further support your rest period during the active phase of the world, you want to take a few further steps to create the best possible sleep for you. Eliminate any sounds that can disturb you. Turn off any phones, beepers and watches.
Depending on how light a sleeper you are and how noisy your immediate environment is, you might also want to use earplugs. You are an electromagnetic being, and your mitochondria are finely tuned environmental sensors. Electromagnetic frequencies EMFs from modern technology and appliances will interfere with many aspects of your biology.
This is why you want to minimise your level of EMF exposure, especially while you sleep. Hence turn off any electronic devices in your house and unplug any devices in your bedroom.
This is only mentioned as a last resort if you still struggle to get good sleep after implementing all the other strategies. Taking exogenous melatonin is very popular, but it is only a band-aid that comes with various side effects and consequences.
Just consider what happens when melatonin is released from the pineal gland in your brain. The melatonin concentrations in the brain are very high and low in the bloodstream. This is the inverse when you take a melatonin pill.
Not a smart move. One of the most common side effects of supplementing melatonin is daytime grogginess, as the levels in the blood are likely still elevated.
All this being said, if you feel like you have to use a temporary crutch to get better sleep, supplementing melatonin can be very supportive in the short term. But please use it as a means to an end while implementing all the other strategies.
Your body knows and does best if you support it with the right choices and behaviours. If you only work shifts one or two days a week, you could use melatonin to pivot your rhythm on these days. Set your new rhythm and live by it every day.
Even though Circadian it is not designed for shift workers, you can still hugely benefit from greater overall rhythmicity and consistency. In the screenshot, you can see an example of the sleep period falling into daytime and hence how the eating, exercise and cognition rhythms are shifted.
If you are a shift worker and are using Circadian, let us know what would help you to get even more value from the app.
Here is to better health and vitality for everyone. Start applying the science of circadian rhythms to shift work. We are keen to hear how it impacts you! You can always email us at support circadian. A note on references: this guide on circadian rhythms and shift work does not contain references pertaining to the best management practices.
All guidance referring to an ideal circadian day aligned with the natural light and dark cycle apply to any shift work as well. But if you want the scientific resources backing all the above recommendations, jump in the app and be ready to dive deep. Minimise the flux and changes in your rhythm.
In the long term, you want to look at options to live, work and sleep in sync with the natural light and dark cycles. No amount of mitigation will prevent negative health consequences from long-term shift work and defying nature.
After all, you are a diurnal mammal, not a nocturnal one. Shift-working women have several gender-specific health concerns and may be especially at risk for developing menstrual cycle irregularities , problems with reproductive health , and breast cancer.
One challenge that I started looking at a little deeper, in terms of workplace well-being, is maintaining a healthy circadian rhythm. Circadian rhythm is the natural, hour cycle that regulates our sleep-wake patterns and other significant physiological processes. When our circadian rhythm is disrupted or out of sync, the research shows that it can lead to some serious health related issues such as sleep disorders or even increased risk of chronic diseases.
Hybrid working has shown be a disruptor of our circadian rhythm in several ways. There is a direct link to working from home and more irregular sleep schedules. Without strong experience or agreement around planning your days to commute or maintain even creating a realistic work schedule, many people may find themselves staying up later or sleeping in later than usual.
Sound familiar? The lack of natural light cues may make it difficult to maintain a consistent sleep-wake cycle. Working from home can make it more difficult to separate work time and personal time. Even though some of us have now found some sort of flow, the boundaries between work and personal life can easily blur, making it harder to establish a routine and stick to a regular sleep schedule.
Further, the stress of remote work or new work demands can also disrupt our circadian rhythm, leading to sleep problems or even other health issues. Here are the 4 types of personas called Sleep Chronotypes. They are:. Can you identify with a specific chronotype?
To maintain a healthy circadian rhythm while working in a hybrid environment, there are several strategies that can be implemented. Based on some of the literature available, there seems to be some really easy to implement advise, built on the foundation of self-management, that could be implemented:.
None of this is new information. There have been studies looking into this for many years. And even though we can all appreciate the benefits of hybrid working, a health related side effect could be the disruption of our circadian rhythm which can lead to a range of health issues.
By taking intentional steps to maintain a healthy sleep schedule, establishing clear boundaries for your hybrid working schedule, incorporating natural light cues, and prioritising self-care, people can understand and promote a healthy circadian rhythm in a sustainable hybrid working environment.
Save my name, email, and website in this browser for the next time I comment. Facebook Instagram VKontakte Youtube. Sign Up For Our Newsletter. type here Hybrid Work Is Disrupting Your Circadian Rhythm. By Hassan Shaikh. June 8, Source: Teachable. Popular Articles.
What Young Associates Want From Modern Law Firms February 6, Alluring Tenants with Reimagined Properties and Hospitality-Infused Amenities February 9, Art in the Workplace: Why You Need It and How to Choose It October 18, Designing for Neurodiversity and Inclusion December 6, Chair of the Month.
Hassan Shaikh Hassan Shaikh is a South African born workplace strategist currently based in Germany at Boehringer Ingelheim and part of the Global Real Estate and Facilities GFE team serving as Senior Manager Workplace Strategy.
Hassan Shaikh explores how circadian rhythm could be a consideration for a sustainable and human centric hybrid working strategy.
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It is not a personality quirk or preference; it is your biological reality. The key to success is to match your chronotype with the challenges of the day.
In an ideal world, faculty, staff, and students would choose work schedules, tasks, and courses based upon their chronotypes to optimize performance and lessen distress. Many birds sing at dawn and at dusk, and many flowers open up during the day and close at night.
Like other living organisms, humans also respond to the rising and the setting of the sun. It makes sense, then, to expose yourself to natural sunlight and fresh air as soon as you awaken each day—especially during the winter months—as well as in the middle of the day around the afternoon slump.
Scientists say that natural sunlight exposure gives you a boost of energy akin to drinking a cup of coffeebut without the caffeine. Sunlight exposure can help deepen your focus and enhance your ability to perform. In an ideal world, offices and classrooms would have windows and robust air exchange systems to enable everyone to benefit from the energy-boosting effects of natural sunlight and fresh air.
In his book WHEN: The Scientific Secrets of Perfect TimingDaniel Pink delves into the difference that the right timing can make in your working and personal lives. Simply put, when it comes to engaging in activities such as problem-solving, decision-making, creating, and relating to others, the time of day matters.
Our daily cycles are divided into three stages: peak, trough, and recovery. To optimize performance, you should do intensive analytical work when your energy is at its peak and more routine administrative tasks during the trough. Then, you can save more creative work for the recovery phase. For example, one of my research collaborators is a night owl similar to about 15 percent of the working adult population.
She begins her day at about 1 p. and teaches her courses in the late afternoon and evening. Our performance is optimal when we flow with our natural rhythm, working with full attention and intention for a set period, before purposefully disconnecting from work for another set period. This is not a novel concept—many religions rest on the Sabbath Day, while individuals often take sabbaticals from their jobs.
You should not switch to another work-related or stressful task. You have to resist the lure of busyness, make time for rest, take it seriously, and protect it from a world that is intent on stealing it.
Imagine that you are a professor who serves on three committees that each meets at a. It takes you 45 minutes to commute to campus.
You also teach two courses each semester, including a hybrid course that meets at 1 p. and an online course, which you teach over Zoom, that starts at 8 a. If you are an evening chronotype, these tasks will not be aligned with your peak, trough, and recovery phases. In that case, how would this schedule affect your mental, emotional, and physical health?
How would it affect your energy levels and attention, likelihood of making mistakes, and even your ability to emotionally regulate when dealing with challenging students and colleagues? In a world where employers understand the importance of chronotype, circadian biology, and timing, you could ask your supervisor for opportunities to align specific tasks such as teaching, writing, and collaborating with particular times of day.
As much as possible, you could arrange your schedule to maximize, rather than limit, your performance, productivity, and well-being. False consensus bias: The assumption that everybody has, or should have, the same chronotype as you do.
It is true that most folks about 70 percent are intermediate chronotypes. But that means that nearly one out of every three people is either morning or evening chronotypes about 15 percent each.
Flexibility bias: The assumption that, in order to be productive, employees must be working at the office, in the chairs at their desks, at specific hours of the day.
We all are given the gift of minutes each day. Whenever possible, we should be allowed to optimize this finite resource by syncing specific tasks with the times of day that work best for our genetic makeup. Before the pandemic, we viewed scenes from The Jetsons and Star Wars that depicted people using different technological tools, working at different times and from different places, and collaborating with each other over video screens as futuristic.
But COVID accelerated the shift to the future of work. Developments that we once thought unimaginable are now commonplace. The pandemic brought with it changes that have reshaped our world, particularly along the three pillars of flexibility, technological advancement, and locational ambidexterity.
As a result, we all must rethink the physical and chronological boundaries of our working lives. The workplace is transforming, just as Rifkin predicted.
The future of work is here. In that case, we must ask ourselves a critical question: Will we respond to this new reality with closed or open minds?
Home Insights. Circadian Rhythms and the Future of Work Article. Monday, February 13, The post-pandemic workplace is defined by three pillars: flexibility, technological advancement, and locational ambidexterity.
Employers should take into consideration three biological factors that affect the physical and mental health of workers: chronotype, circadian biology, and time of day. As much as possible, workers should be allowed design their work schedules to match their genetically predetermined chronotypes, so that they can optimize their performance and well-being.
The Implications of Hybrid Work These factors have become especially important given the way COVID has changed the way people work. How can I align my work schedule with my genetically determined chronotype? How can I synchronize my ideal work times with those of my colleagues during collaborative work?
Could I benefit from taking microbreaks throughout the day, such as taking walks even during meetings or going out to enjoy the sunlight? Your chronotype is not a personality quirk or preference; it is your biological reality.
Honor Circadian Biology Many birds sing at dawn and at dusk, and many flowers open up during the day and close at night.
Mind the Time of Day In his book WHEN: The Scientific Secrets of Perfect TimingDaniel Pink delves into the difference that the right timing can make in your working and personal lives.
The Future Is Here Before the pandemic, we viewed scenes from The Jetsons and Star Wars that depicted people using different technological tools, working at different times and from different places, and collaborating with each other over video screens as futuristic.
Professor, Department of Management and Entrepreneurship, Driehaus College of Business, DePaul University. The views expressed by contributors to AACSB Insights do not represent an official position of AACSB, unless clearly stated.
Article Tags. Subscribe to LINK, AACSB's weekly newsletter! AACSB LINK—Leading Insights, News, and Knowledge—is an email newsletter that brings members and subscribers the newest, most relevant information in global business education.
Insights You Might Like. How to Evaluate Critical Thinking in the Age of AI. Devising Plausible Futures for a Turbulent World. As global challenges make business unpredictable, managers must think differently to develop strategies for diverse and contradictory outcomes.
Global Education Is Essential, Now More Than Ever.
: Circadian rhythm work-life balance| Hybrid Work Is Disrupting Your Circadian Rhythm | Practically though, everything comes in your way, Starting with your own routine. Have you ever fallen asleep at the wheel? Tell friends and family when you plan on sleeping and ask them to refrain from contacting you during those hours. June 8, Dinner will have to be a one pot wonder. It takes you 45 minutes to commute to campus. Are you sleeping in on the weekends? |
| Mindfulness + Flexibility = Work Life Balance | Whether an early bird or a night owl, the trick is optimizing your most productive hours. The scoring range for this questionnaire spans from 22 to In addition, night shift nurses reported lower sleep quality. However, with the rise of hybrid work, this routine has become less consistent and our internal body clock is paying the price of it. You will receive an email to confirm your newsletter subscription. |
| How Shift Work Affects the Circadian Rhythm - Sleep Advisor | Have you ever been in, witnessed, or known someone who has gotten into an accident that was a result of drowsy driving? Hybrid working has shown be a disruptor of our circadian rhythm in several ways. Non-compliance with shift schedules can lead to occupational burnout and decreased performance among individuals [ 6 ]. Save my name, email, and website in this browser for the next time I comment. As mentioned earlier, your chronotype is genetically determined—you can no more change your chronotype than your eye color or height. |
| The Ideal Work Schedule, as Determined by Circadian Rhythms | The circadian rhythm has its roots in our evolution. Cover all your bases to create a schedule and workspace that supports healthy productivity. Poormoosa, Y. Whether an early bird or a night owl, the trick is optimizing your most productive hours. Jill Zwarensteyn Editor. Only 3. |
| Circadian rhythms and shift work - the ultimate guide - Circadian | In the long term, shift work may increase the risk of mental disorders, particularly depression and anxiety [ 8 ]. Rosa D, Terzoni S, Dellafiore F, Destrebecq A. Only 3. Limit Phone Calls and Visitors Tell friends and family when you plan on sleeping and ask them to refrain from contacting you during those hours. Additionally, a high QWL was significantly associated with job satisfaction. Conversely, most people naturally wake up and feel alert when the sun comes up. |
Circadian rhythm work-life balance -
While hybrid working certainly has its benefits, such as increased flexibility and reduced commute time, it also comes with its own set of challenges. One challenge that I started looking at a little deeper, in terms of workplace well-being, is maintaining a healthy circadian rhythm.
Circadian rhythm is the natural, hour cycle that regulates our sleep-wake patterns and other significant physiological processes. When our circadian rhythm is disrupted or out of sync, the research shows that it can lead to some serious health related issues such as sleep disorders or even increased risk of chronic diseases.
Hybrid working has shown be a disruptor of our circadian rhythm in several ways. There is a direct link to working from home and more irregular sleep schedules.
Without strong experience or agreement around planning your days to commute or maintain even creating a realistic work schedule, many people may find themselves staying up later or sleeping in later than usual. Sound familiar?
The lack of natural light cues may make it difficult to maintain a consistent sleep-wake cycle. Working from home can make it more difficult to separate work time and personal time. Even though some of us have now found some sort of flow, the boundaries between work and personal life can easily blur, making it harder to establish a routine and stick to a regular sleep schedule.
Further, the stress of remote work or new work demands can also disrupt our circadian rhythm, leading to sleep problems or even other health issues. Here are the 4 types of personas called Sleep Chronotypes.
They are:. Can you identify with a specific chronotype? To maintain a healthy circadian rhythm while working in a hybrid environment, there are several strategies that can be implemented. Based on some of the literature available, there seems to be some really easy to implement advise, built on the foundation of self-management, that could be implemented:.
None of this is new information. There have been studies looking into this for many years. And even though we can all appreciate the benefits of hybrid working, a health related side effect could be the disruption of our circadian rhythm which can lead to a range of health issues.
By taking intentional steps to maintain a healthy sleep schedule, establishing clear boundaries for your hybrid working schedule, incorporating natural light cues, and prioritising self-care, people can understand and promote a healthy circadian rhythm in a sustainable hybrid working environment.
Save my name, email, and website in this browser for the next time I comment. Facebook Instagram VKontakte Youtube. Sign Up For Our Newsletter. type here Hybrid Work Is Disrupting Your Circadian Rhythm. By Hassan Shaikh. June 8, Source: Teachable.
Popular Articles. What Young Associates Want From Modern Law Firms February 6, Alluring Tenants with Reimagined Properties and Hospitality-Infused Amenities February 9, Art in the Workplace: Why You Need It and How to Choose It October 18, Designing for Neurodiversity and Inclusion December 6, Chair of the Month.
Hassan Shaikh Hassan Shaikh is a South African born workplace strategist currently based in Germany at Boehringer Ingelheim and part of the Global Real Estate and Facilities GFE team serving as Senior Manager Workplace Strategy.
You should not switch to another work-related or stressful task. You have to resist the lure of busyness, make time for rest, take it seriously, and protect it from a world that is intent on stealing it. Imagine that you are a professor who serves on three committees that each meets at a.
It takes you 45 minutes to commute to campus. You also teach two courses each semester, including a hybrid course that meets at 1 p. and an online course, which you teach over Zoom, that starts at 8 a. If you are an evening chronotype, these tasks will not be aligned with your peak, trough, and recovery phases.
In that case, how would this schedule affect your mental, emotional, and physical health? How would it affect your energy levels and attention, likelihood of making mistakes, and even your ability to emotionally regulate when dealing with challenging students and colleagues?
In a world where employers understand the importance of chronotype, circadian biology, and timing, you could ask your supervisor for opportunities to align specific tasks such as teaching, writing, and collaborating with particular times of day. As much as possible, you could arrange your schedule to maximize, rather than limit, your performance, productivity, and well-being.
False consensus bias: The assumption that everybody has, or should have, the same chronotype as you do. It is true that most folks about 70 percent are intermediate chronotypes.
But that means that nearly one out of every three people is either morning or evening chronotypes about 15 percent each. Flexibility bias: The assumption that, in order to be productive, employees must be working at the office, in the chairs at their desks, at specific hours of the day.
We all are given the gift of minutes each day. Whenever possible, we should be allowed to optimize this finite resource by syncing specific tasks with the times of day that work best for our genetic makeup.
Before the pandemic, we viewed scenes from The Jetsons and Star Wars that depicted people using different technological tools, working at different times and from different places, and collaborating with each other over video screens as futuristic. But COVID accelerated the shift to the future of work.
Developments that we once thought unimaginable are now commonplace. The pandemic brought with it changes that have reshaped our world, particularly along the three pillars of flexibility, technological advancement, and locational ambidexterity.
As a result, we all must rethink the physical and chronological boundaries of our working lives. The workplace is transforming, just as Rifkin predicted.
The future of work is here. In that case, we must ask ourselves a critical question: Will we respond to this new reality with closed or open minds? Home Insights. Circadian Rhythms and the Future of Work Article. Monday, February 13, The post-pandemic workplace is defined by three pillars: flexibility, technological advancement, and locational ambidexterity.
Employers should take into consideration three biological factors that affect the physical and mental health of workers: chronotype, circadian biology, and time of day.
As much as possible, workers should be allowed design their work schedules to match their genetically predetermined chronotypes, so that they can optimize their performance and well-being.
The Implications of Hybrid Work These factors have become especially important given the way COVID has changed the way people work. How can I align my work schedule with my genetically determined chronotype? How can I synchronize my ideal work times with those of my colleagues during collaborative work?
Could I benefit from taking microbreaks throughout the day, such as taking walks even during meetings or going out to enjoy the sunlight? Your chronotype is not a personality quirk or preference; it is your biological reality.
Honor Circadian Biology Many birds sing at dawn and at dusk, and many flowers open up during the day and close at night. Mind the Time of Day In his book WHEN: The Scientific Secrets of Perfect Timing , Daniel Pink delves into the difference that the right timing can make in your working and personal lives.
The Future Is Here Before the pandemic, we viewed scenes from The Jetsons and Star Wars that depicted people using different technological tools, working at different times and from different places, and collaborating with each other over video screens as futuristic.
Professor, Department of Management and Entrepreneurship, Driehaus College of Business, DePaul University. The views expressed by contributors to AACSB Insights do not represent an official position of AACSB, unless clearly stated. Article Tags. Subscribe to LINK, AACSB's weekly newsletter!
AACSB LINK—Leading Insights, News, and Knowledge—is an email newsletter that brings members and subscribers the newest, most relevant information in global business education. Insights You Might Like. How to Evaluate Critical Thinking in the Age of AI. Devising Plausible Futures for a Turbulent World.
As global challenges make business unpredictable, managers must think differently to develop strategies for diverse and contradictory outcomes. Global Education Is Essential, Now More Than Ever. Sign up for AACSB's LINK email newsletter.
Our members and subscribers receive Leading Insights, News, and Knowledge in global business education. Thank you for subscribing to AACSB LINK! We look forward to keeping you up to date on global business education.
Transparency Disclosure rhthm We Circadian rhythm work-life balance receive a referral fee bbalance products purchased through the links on our site… Rhyth, More. Written by Rhthm Zwarensteyn. Here Circadian rhythm work-life balance Sleep Bwlance, our Sleep Certified experts BMR and weight a refined mattress and product testing process to give you unbiased product suggestions… Read our full product review process. Have you ever tried waking up in the middle of the night to start your day? It is nighttime after all. Sound dramatic? When you see how this type of work can be potentially harmful to your health, you may look into swapping schedules or at least taking to heart some of our tips to make it less of a strain on your health.
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