What is the circadian rhythm and how can you use it to be more productive?

Circadian rhythms are cycles that neurologically affect your energy levels throughout the day and night, mostly determined by the environment’s light levels (that’s why most people sleep at night when it’s dark and wake up during the day). To put it simply, your circadian rhythm is your body’s natural clock. Your circadian rhythm is also to thank if you experience alertness, or fatigue, at similar times each day.

Adults typically feel the most sleepy or drowsy around 2-4am and 1-3pm (anyone relate?), while peaks of energy occur at 9am-12pm and 3pm-6pm. Additionally, when you’re tired around 9pm, your fatigue can actually incite your creativity– perfect for thinking of solutions or brainstorming new ideas. That said, everyone’s circadian rhythm can be a little different (for example, I’m naturally a night owl). It’s important to get to know your own so that you can maximize your peak performance times. As you age, your circadian rhythm may change as well. Not sure what your circadian rhythm is? Try to attentively listen to your body’s cues (when you feel like sleeping, when you feel like waking up, when you naturally feel more energy).

If your circadian rhythm directly conflicts with your work or school schedule, not to fear: there are methods to reduce your circadian rhythm’s prevalence. If you are getting sufficient sleep, your circadian rhythm will be less noticeable, allowing you to focus and maintain your energy during the day. Another method is recognizing the effect of lighting on your circadian rhythm and its positive or negative effects. Going on a walk in the sunlight in the morning can boost your energy levels, whereas going on brightly-lit electronics at night can throw off your circadian rhythm and sleep cycle.

Your circadian rhythm is in no way a bad thing: in fact, knowing your body’s natural cycle can help you prioritize your tasks and time (are there tasks like gardening, working out, or napping which require less focus that you can achieve during low energy level times? In general, getting into sunlight while feeling sleepy will help combat your tiredness). However, in order to maintain your body’s circadian rhythm, consistency is key. Pulling all-nighters or sleeping late disrupts your circadian rhythm (sounds like something that can be avoided if you use the In Preparation Stickie!). Other factors possibly out of your control, such as daylight savings changes or jet lag, may also interfere with your circadian rhythm.

The best way to “reset” is always to prioritize adequate and consistent sleep!

In summary, it’s important to listen to your body’s circadian rhythm and prioritize your tasks based on it. We’re all human and to expect ourselves to be productive 100% of the time is unrealistic! Allowing yourself sufficient sleep, rest, and off-screen time are essential to making the most of your work time.

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