Latest news with #circadianRhythms
Fast Company
01-07-2025
- Health
- Fast Company
The 9–5 schedule might be hurting your team's performance
As a manager, you're constantly navigating the many individual differences within your team that affect performance. Some people are more analytical, others more creative. Some thrive in structured environments, while others excel when given more autonomy. But one area that dramatically impacts performance that isn't talked about enough is chronotype—the natural biological rhythm of an individual that determines when they feel most alert, focused, and productive throughout the day. People have different chronotypes—some are more focused in the morning, while others do their best work later in the day (researchers have mapped more than 80 genes that regulate circadian rhythms). But many workplaces still stick to a 9-to-5 schedule that doesn't fit everyone. According to recent research, this circadian misalignment can lead to decreased productivity, increased stress, and even health problems. Workers who don't fit the norm may face challenges in the workplace—yet it's imperative for organizations to tap into their full contributions. As a researcher studying work-life balance and applied chronobiology, I've discovered how chronoinclusive work cultures can improve both performance and well-being. In my work with multiple Fortune 500 companies in 17 countries, I've discovered three key ways that leaders can introduce the conversation around circadian rhythms and chronobiology, and ensure they're positively—not negatively—impacting your team's performance. 1. Challenge stereotypes about late risers In our culture, we venerate early risers—from Benjamin Franklin's 'early to bed and early to rise' to bestselling books like The 5AM Club (which has sold over 15 million copies worldwide). We think they're the serious, industrious workers. And yet: There are more late chronotypes than early chronotypes in the population. According to research, only about 30% of people are 'early chronotypes,' while the remainder are either night owls (40%) or fall somewhere in between (30%). That means a significant portion of your team may be biologically wired to perform better later in the day—and may be disadvantaged by the early start. This early riser bias equates early arrival with traits like conscientiousness, motivation, and reliability. As a manager, it's important to notice these common stereotypes—and take steps to challenge them. You might ask yourself: 'Have I inadvertently favored early starters on my team, perhaps through access to me or when important decisions are made? Does our organization equate prompt morning attendance with being 'leadership material'? Am I less patient with team members who message me in the afternoon or evening? 2. Map chronotypes in your team Teams can improve both performance and well-being by learning when each person works best. Understanding these differences can help you plan smarter and lead more effectively. You can use a validated tool like the Morningness–Eveningness Questionnaire (a 19-question self-assessment). Or, you can simply ask team members a few basic questions: If you had no meetings or responsibilities, when would you naturally start your day? When would you go to bed if you could set your own schedule? What time of day do you usually feel most focused and productive? Once you know more about your team's chronotypes, you can use this information to: Assign deep-focus tasks when each person has the most energy. Schedule collaboration during times when energy levels overlap. For example, my client Julia, the head of HR at a media organization, is a strong morning type. She wakes up naturally at 4 a.m., does her most focused work in the early hours, and starts winding down by early evening. In contrast, David, a leader in a legal association, is a late chronotype. He finds early mornings exhausting and prefers quiet, flexible starts. His peak performance happens in the afternoon and evening, when he's most alert and focused. By recognizing and working with these patterns—not against them—teams can become both more productive and more balanced. 3. Foster chronoinclusive work cultures Many workplaces are unintentionally designed around early risers, who often claim prime resources. If you want to support both early risers and late chronotypes—and unlock greater performance across your team: Offer flexible start times and meeting hours: Allow team members to begin their workday in alignment with their natural energy peaks. This supports better focus, fewer mistakes, and improved well-being for both morning and evening types. When teams include a mix of early birds and night owls, the best meeting time is often between 10 a.m. and 2 p.m.—a middle zone where most chronotypes have relatively good energy and focus. Ensure fair access to workplace resources: Be mindful that early arrivals often get first access to perks like premium desks, food options, or parking spaces. Design systems that don't unintentionally reward one chronotype over another. For example, assign desks and parking spaces, and make sure food prep and service hours match peak demand times. Lead by example: Share how you plan your own day based on when you're most alert—and make it okay for others to do the same. A culture of openness starts with you. Chronotype is a critical, yet often overlooked factor in how teams perform. By recognizing biological differences in how and when people work best—and making room for that diversity—leaders can reduce hidden bias, unlock untapped potential, and build more productive and inclusive teams.
BreakingNews.ie
16-06-2025
- Health
- BreakingNews.ie
How humidity affects your sleep – and what to do about it
If you have been struggling to fall asleep over the past few nights, tossing and turning in bed, you're not alone. While many of us enjoy the gorgeous sunny days, the muggy evenings are a different story… and not nearly as pleasant. Advertisement To better understand why these humid nights can severely disrupt our sleep, we spoke with Dr Greg Elder , associate director of Northumbria Sleep Research at Northumbria University. He has shed some light on how humidity can impact our sleep quality and patterns, and has also shared some useful tips to help you get a better night's rest. How does humidity impact quality of sleep? High humidity levels makes the air temperature feel hotter (Alamy/PA) 'We don't know a lot about how humidity alone can affect our sleep, but we do know that humidity affects how we perceive temperature,' says Elder. 'As humidity levels increase, the air temperature will feels hotter. 'Sleep and temperature regulation are very closely related – so the hotter it feels, the worse our sleep tends to be, and this is worse when we can't properly acclimatise to it. For example, when a heatwave happens.' Can humidity affect our circadian rhythms directly? 'Yes. How much sleep we get, and the quality of it, is affected by the interaction between our sleep need and our body clock (our circadian rhythms),' says Elder. 'Humidity affects our sleep and circadian rhythms directly by affecting how hot we feel. Advertisement 'Our body temperature has its own circadian rhythm. Normally our body begins to cool down as we head towards our bed time and this opens our 'sleep window' but hot temperatures can interfere with this. 'Hot temperatures can also directly interfere with our sleep by affecting how much slow-wave sleep we get during the night.' This is important because slow-wave sleep (deep sleep) plays a key role in growth, memory and immune function, according to the Sleep Foundation . What are the common signs that humidity levels might be disturbing your sleep without you realising it? The effects of a bad night's sleep will kick in the next morning (Alamy/PA) 'High temperatures can interfere with our brain activity during sleep, and also the way in which our brain cycles between different stages of sleep (light sleep, deep sleep and rapid eye movement sleep, which is the stage of sleep where we typically dream), so it is possible that high temperatures and humidity could be bad for our sleep without us realising,' explains Elder. 'However, normally when we have a bad night of sleep, the effects will kick in when we get up the next morning. Sleep deprivation makes us feel tired and irritable, and it may be harder to concentrate and make decisions as normal.' Advertisement How does high humidity contribute to issues like night sweating or restlessness during sleep? 'As the humidity increases, this makes it harder for our body to sweat normally,' says Elder. 'This means that during hot periods, especially when there is high humidity, our sweat can't evaporate as normal, and it is harder for the body to cool itself. 'This is bad for our sleep and can make us feel restless if we can't get to sleep because of that.' Here are some of his suggestions on how to combat the humidity to achieve blissful sleep this summer… Aim to keep your bedroom temperature near 19°C 'Keep your bedroom at as close to 19°C as possible,' advises Elder. 'Bedroom temperatures that are over 25°C are bad for sleep. Electric fans can help.' Advertisement Make sure your bedroom is dark Make sure that the room is dark and cool before you jump into bed (Alamy/PA) Invest in some blackout curtains and blinds if you find that the evening light is creeping in and disturbing your ability to fall asleep. 'Keep your bedroom as cool and dark as possible and avoid sleeping anywhere else other than your bed,' recommends Elder. Get up if you can't sleep If you're lying awake for hours, get out of bed and do something calming, like reading a book. 'Avoid staying awake in your bed if you can't sleep. Get up if you can and only go back to bed when you feel sleepy,' advises Elder. Advertisement Stay hydrated throughout the day Hydration is key (Alamy/PA) 'Drink plenty of water during the day because this will help your body to keep itself cool at night,' recommends Elder. Have a cool shower before bed 'Before going to bed, a cool or lukewarm shower, or foot bath, can be a good way to help your body to relax and tell it that it is time for sleep,' says Elder. Keep to a regular sleep wake schedule 'Try to keep to your usual sleep and wake schedule – regular sleep timing tends to be associated with better sleep quality,' advises Elder.
