Designing Your Work Day Around Your Sleep Patterns
Today on Wellness Wednesday I am discussing how to design your workday around your sleep patterns. Instead of trying to force a sleep schedule, that you and I will ultimately abandon. I’m in the process of setting goals for the New Year. One of those goals is self-love. I want to stop mentally punishing myself for not living up to my own expectations. I have a lot of new goals that require adjusting my daily routine. So, I was looking for ways I could accomplish those goals, while still being kind to myself
A part of being kind to yourself is listening to your body. For years I have felt frustrated with my sleep schedule and how it’s affected my ability to accomplish my goals. I’ve always wanted to be that person who wakes up between 4 and 6 a.m., exercise, write, meditates...etc., all before going to work for the day. For me, I naturally want to wake up at 8 am, begin work at 11 am, I’m most productive between 2 and 4 pm, and ready to sleep between 10 and midnight. I am deciding to just embrace that sleep schedule and find ways to work with it.
After doing some research, I discovered that there are different natural sleep patterns and natural energy patterns. I found a lot of informational websites talking about the different chronotypes that I will list at the end of this blog. My favorite was Michael Breus, author of The Power of When. According to Breus, everyone falls into 4 chronotypes: bears, lions, wolves, and dolphins.
USING YOUR SLEEP PATTERNS TO REDESIGN YOUR WORKDAY
Breus believes that your chronotype can offer a roadmap for taking advantage of your body’s natural energy flows. Here’s what an ideal workday might look like, according to Breus, for bears, lions, wolves, and dolphins:
Bears are 50%–55% of the population. “They are the ‘get it done’ group,” Breus says. “They have normal sleep schedules, but may not get quite enough sleep.”
MORNING ROUTINE: 7 a.m.–11 a.m.
Wake up and get your blood flowing with 10 minutes of stretching,
Eat a light breakfast: fruit, yogurt, nuts, and a 16-ounce glass of water.
Take 15 minutes or so to plan your day.
Then you can grab that tea.
PEAK WORKING HOURS: 11 a.m.–6 p.m.
Kick off your first period of high alertness with something that takes a lot of focus.
As your caffeine boost wears off, head outside to pick up lunch on the early side–and soak in some sunlight.
Around 2 p.m., your energy will start to ebb. Time for meetings, brainstorms, and a protein-heavy snack to carry you through the afternoon.
AFTER WORK: 6 p.m.–10 p.m.
Exercise
After your workout, wind down for a light dinner, and go easy on the carbs.
The period after dinner is prime time to socialize.
END OF DAY: 10 p.m.–11 p.m.
Power down at 10 p.m., especially all your devices.
Lights out by 11.
Lions “wake up without an alarm, and it is usually dark out,” Breus explains. Type-A personalities, lions typically “send emails before most people are awake” and represent around 15% of the population.
MORNING ROUTINE: 5:30 a.m.–10 a.m.
Lions can wake up easily around 5:30 a.m. without an alarm.
Have a high-protein breakfast by 6, avoiding carbs if you can.
Find a spot to meditate, for up to an hour if you can spare the time, before anybody else gets up or exercise.
Time for tea at 9 a.m.
PEAK WORKING HOURS: 10 a.m.–5 p.m.
Eat a small snack (Yay, second breakfast!)
Get Stuff Done….’work it’…peek productivity is NOW
Do your networking over lunch—you’ll be too drained later
From 1–2:30 p.m., slide into solo work or do some brainstorming.
After 3 p.m. or so, shift focus for the easier, more administrative tasks–nothing intensely detailed or mentally taxing.
AFTER WORK: 5 p.m.–9:30 p.m.
If you can, leave work around 4:30 or 5, since your energy will start to dip by mid-afternoon.
Exercise
Make sure dinner is an even balance of protein, healthy fats, and carbs.
END OF DAY: 9:30 p.m.–10:30 p.m.
Chill out, relax with friends and family
Go to sleep around 10:30.
Wolves represent 15–20% of the population, says Breus. “They hate mornings and usually hit the snooze button multiple times. They are late to work, and usually on their third cup of coffee at 9 a.m.” Wolves tend to go hard on caffeine in the mornings in order to “overcome their wolfishness,” Breus explains.
MORNING ROUTINE: 7:30 a.m.–12 p.m.
Set your alarm for around 7, but let yourself hit snooze so you can sleep in for another 20–30 minutes, Go stand in front of a window and drink a 16-ounce glass of water. The sunlight will help you wake up as you rehydrate.
Go for a 20–40-minute walk or a bike ride
Don’t open your email yet or start interacting with coworkers, just draw up your to-do list for the day.
At 11 a.m., you can finally grab a cup of tea–and it doesn’t hurt to catch a few more minutes of sunlight again if you’re able to.
PEAK PRODUCTIVITY: 12 p.m.–8 p.m.
Knock out busywork until lunchtime, around 1 pm
By 2 p.m., you’ll be at the top of your game. Switch to the tough tasks on your to-do list, or pull your team together for a big group brainstorm
At 5 p.m., you’ll still be going strong. You’re at your most creative and energized through early evening, even after some of your coworkers have gone home.
AFTER WORK: 8 p.m.–11 p.m.
Exercise around 7 or 8 p.m.
Then have a late dinner, around 8 or even 9 p.m.
END OF DAY: 11 p.m.–12 a.m.
Start powering down all your screens by 11. You'll be able to stay up late into the night if you aren’t careful, so commit to lights-out by midnight.
Dolphins “are anxious people who have irregular sleep schedules,” according to Breus, who estimates that one in 10 people are dolphins. “They often self-diagnose as insomniacs and send emails all night long.”
MORNING ROUTINE: 6 a.m.–10 a.m.
Go for a run.
Take a cool shower by 7:30 to avoid getting drowsy again.
Grab breakfast around 8 a.m.: half carbs, half protein, no caffeine (yet).
Think through your goals for the day or sketch out a to-do list, but wait to socialize with your coworkers until your first tea time.
PEAK PRODUCTIVITY: 10 a.m.–6 p.m.
Have a small cup of tea by 9:30 or 10.
Between 10 a.m. and noon is peak creativity time, so work on the harder, big-picture goals you’ve set for the day.
After lunch, by around 1 p.m, you’ll be fading, so leave your desk and get some direct sunlight and fresh air for at least 15 minutes. You’ll be at your most alert by late afternoon. Plug away at detailed tasks until 6 p.m.
AFTER WORK: 6 p.m.–10 p.m.
Grab a banana and head to yoga class. Avoid a high-intensity workout, which might wind up keeping you awake longer than you’d like.
Dinner at 7, and consider using this time to chat with a partner, spouse, or friend.
END OF DAY: 10 p.m.–12 a.m.
By 10 p.m., begin a bedtime ritual that can help you wind down: Turn off your smartphone and resist the urge to watch TV before bed. If TV is how you unwind, try to limit it to 90 minutes or so.
Drift off by midnight, but try not to beat yourself up if you find yourself staring at the ceiling for awhile first. You may have trouble falling asleep, but chances are you’ll still be getting the shut-eye you need.
Of Breus 4 chronotypes I fall into the Bear category. For years I have tried to be a lion. This year I’m going to embrace the bear!
Here are those other articles:
http://www.firstscience.com/SITE/ARTICLES/morning.asp
https://www.vox.com/2016/3/18/11255942/morning-people-evening-chronotypes-sleeping
https://www.dreams.co.uk/sleep-matters-club/4-alternative-sleeping-cycles-infographic/
https://www.fastcompany.com/40491564/how-to-design-your-ideal-workday-based-on-your-sleep-habits
