Understanding your chronotype can improve your sleep quality and daytime productivity

Did you know your sleep pattern might be written in your genes?  Chronotypes are natural inclinations that determine your optimal times for sleep and activity. Aligning your activities with your body clock enhances your performance and overall well-being. 

Everyone has a favourite meeting time, be it first thing or after lunch. Our different energy peaks and troughs throughout the day are driven by our unique "chronotype" (Roenneberg et al., 2007). To determine your chronotype, consider your energy levels throughout the day. What are your natural sleep preferences on weekends or when you’re on holiday?

Different studies have used varying categories, one method uses four:

• Bear: Active with sunrise, sleeps with sunset; peaks in mid-morning and early afternoon.
• Lion: Early riser, productive in mornings, winds down early evening; sleeps around 9-10 p.m.
• Wolf: Late riser, energetic in afternoons and evenings; struggles with early morning starts.
• Dolphin: Light, irregular sleeper; productive late morning and early afternoon; sensitive to noise.

For the sake of the early bird, night owl metaphor, let's take a deeper look at these three more classical categories.

Dear diary, how can I lay out my thoughts better…

Does this sound like you? Journaling—you might have tried it once, or perhaps it’s your go-to stress relief. The practice is pretty simple: It's the process of writing down your thoughts, feelings, and experiences.

Journaling is more than just a way to record your day. It’s a powerful tool for well-being, backed by a growing body of research.

Clinical studies show numerous mental, emotional, and even physical health benefits. Whether you're looking to reduce stress, improve your mood, or enhance your creativity, writing down your thoughts and experiences can transform your overall well-being.

Here are eight clinically proven benefits of keeping a journal:

The Eight-Minute Catch-Up can Support Colleagues and Yourself

The COVID-19 pandemic was a strange and confusing time. However, most would agree it brought unprecedented challenges to our mental health, as lockdowns and social distancing measures led to widespread feelings of isolation and loneliness. When the going got tough, a pivotal study jumped in to gain insight into one of the worst memories in our recent history.

Titled: "Effect of Layperson-Delivered, Empathy-Focused Program of Telephone Calls on Loneliness, Depression, and Anxiety Among Adults During the COVID-19 Pandemic" by Maninder K. Kahlon, PhD, et al., was conducted and published in February 2021. This randomised clinical trial explored the impact of empathy-driven conversationsof individuals during the pandemic. The findings of this study not only highlighted the importance of social connection but also laid the groundwork for practical applications in our daily lives, such as the idea of the "eight-minute catch-up," championed by leadership expert Simon Sinek. The findings show that it doesn't take much to connect and support those around us.

In our fast-paced lives, finding time to connect with colleagues can be challenging. Yet, by dedicating just eight minutes to a meaningful conversation—whether during a break, a quick walk, or a virtual chat—you can significantly benefit both your mental health and that of your coworkers.  Research has consistently demonstrated that regular, brief interactions can foster emotional resilience, enhance empathy, and strengthen team cohesion. Social support is key to building emotional resilience, especially in the workplace. A study published in the Journal of Occupational Health Psychology (2020) found that employees who regularly receive social support from colleagues are better equipped to handle stress and are less likely to experience burnout.

When you take the time to check in with a colleague, you're not just exchanging pleasantries—you're actively listening and showing that you care about their wellbeing. A study in Frontiers in Psychology (2020) highlights the importance of social cohesion and empathy in the workplace. Workplaces with a culture of empathy tend to have more collaborative, better communicating and more engaged employees.

Your body, a bit like a jazz band, has its own groove... a deep-down, inbuilt beat that jams with the melody of the birds and the perpetual motion of the sun. It’s our Circadian Rhythm, aka ‘body clock’, an internal timer that registers light and regulates hormones, digestion and temperature accordingly. So, when we harmonise with our own metronome and have a healthy relationship with the rise and fall of the sun, we naturally will feel better, think better and sleep better.

What are Circadian Rhythms?

Circadian Rhythms were first described in 1729 by French Astronomer Jean Jacques d'Ortous de Mairan after he noted the leaves of a mimosa plant opening in the morning and closing in the evening… even in a dark room. In the centuries since, scientists have learned that the same 24-hour cycle orchestrates physical, mental, and behavioural changes across the tree of life, from animals to plants and even microbes.

Light and dark are the biggest triggers of circadian responses; however, stress, temperature, physical activity, and nutrition also play key roles depending on the species. But just because we use the same clock as an owl, doesn’t mean we should mimic its schedule. It goes without saying that rhythmic responses are species-dependent, but given some variations, don’t worry if you’re a ‘hoot’ after midnight, but more on that later. In evolutionary terms, these behavioural rhythms have been preserved and honed over time; as they say, the early owl catches the mice! (Cermakian & Boivin, 2003).

The Human Clock

You might be familiar with the human circadian rhythm; after all, it governs your daily routine, but deep in your cells, it is an inbuilt mechanism that controls your hormone release, body temperature, digestion, appetite, and sleeping patterns. This clock is less of a metaphor and more of a protein timer, but it is a bit different to the one on the front of your oven. Proteins in our cells create a 24-hour cycle by turning each other on and off in a specific rhythm commanded by the Suprachiasmatic Nucleus or, more legibly, the SCN). This collection of 20,000 nerve cells in our brain observes light signals and resets this cycle daily, acting like a master clock (Reppert & Weave, 2002). This helps regulate sleep by releasing melatonin at night, when there isn't much light to make us sleepy. Conversely, morning light reduces melatonin levels and increases cortisol, helping us to get up in the morning and stay awake (Duffy & Czeisler, 2009).

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How many of us can truthfully say that we regularly feel fully rested and refreshed after the last few years we’ve had? Many people often underestimate the importance of sleep to our overall mental health and wellbeing.

It’s important to have sufficient, regular, good quality sleep for our physical and mental health. Short periods of unsettled sleep can often be managed with well-researched tips however, longer periods may require a consult with your GP.

 Some Useful Tips

• Short “nana naps” or “chill out times” during the day can help us to refresh our minds and bodies.
• Aim to go to bed at a similar time each night.
• Spend a quiet period immediately prior to turning in to help your body and mind settle.
• A warm bath or shower before bed can help the body to relax and calm down.
• Get to know your body and the effects of alcohol, spicy food and other stimulants too close to your bedtime.
• It is preferable to keep your bedroom as distraction-free zones - no phones, TVs, iPads etc.
• Darkening the room so your body automatically prepares itself for rest can be helpful.
• If listening to music, keep the volume low and the type of music soothing, so you are likely to drift off.
• If you regularly wake up during the night and have difficulty falling back to sleep, remember that it may help to get up, have some water or a decaffeinated tea, sit and quietly breathe, rather than lying in bed tense and frustrated that you are awake. Once you are feeling more soothed and settled return to bed.

It is worth formulating your own list of practical, healthy, accessible, common-sense ways to soothe your body and mind, so you can zero in on and practice what works for you.

Counselling support can help you to identify when stress and anxiety are affecting sleep and how to move forward. Start now and benefit from this free and confidential service.

In Australia, 2 in 3 people* report having at least one sleep problem. Sleep is necessary for healthy functioning of the body and brain and impacts how we interact with one another and show up in the world.

When our busy modern lifestyles clash with our natural sleeping pattern, aka, our Circadian Rhythms, we need to look at ways to mitigate the impact of inadequate sleep.

Here’s our guide to sleep hygiene:

Take in the morning sunlight

Natural blue light from the sun helps regulate your circadian rhythm, making it easier to wake up in the morning and fall asleep at night. Finding a sunny spot first thing in the morning helps you get the right light to wake up properly.

The AccessEAP 2024 Wellbeing Calendar and Quarter 3 Pack has launched! Ensuring a good night's sleep is an essential part of a healthy body and mind and we believe the best way to improve our sleep is to understand more about it. That's why we've developed our Sleep resources pack.

Download the Quarter 3 Pack - Sleep
Access the calendar and the Q3 Pack (Poster, Infographic & Activity) via the Employee Portal - https://www.accesseap.com.au/employees/index.php

Q3 Pack + Suggested Training & Services
The calendar along with leader resources and suggested training & services is available via the Employer Portal- https://www.accesseap.com.au/employers/index.php 

Upcoming key awareness days in this quarter includes:

• 7-14 July: NAIDOC Week
• 11 July: World Population Day
• 30 July: International Day of Friendship
• August: Tradie’s National Health Month
• 7 August: Aged Care Employee Day
• 7-13 August: Dental Health Week
• 7-13 August: Loneliness Awareness Week
• 30 August: Wear It Purple Day

If you have any questions, call AccessEAP on 1800 818 728 or reach out to your AccessEAP Main Contact. As always, our people are here to help support you and your people be their best in life and work.

Workplace stress can manifest as physical symptoms such as fatigue, headaches, indigestion, insomnia, and anxiety. However, the good news is that managing stress can significantly improve your productivity and overall well-being. One effective technique is defusing thoughts that can lead to exasperating stress, offering a path to relief and a more enjoyable work experience.

Research has shown that quietening the mind requires repetition and practice of various techniques to change thinking patterns. Negative or obsessive thoughts can increase stress and be unhelpful or destructive to an individual’s well-being. The exercises can use methods of visualisation and thought awareness to assist in being present. This can help to recharge energy, taking time out or simply to feel refreshed. Taking a few big deep breaths can be helpful to relax the mind. Here are some simple exercises that can be incorporated into everyday life.

Thought patterns

Remember, you have the power to change your thought patterns. Practice shifting negative thinking into positive by saying to yourself:

"In this moment, if everything was going to feel perfect exactly the way it is, how would that feel? How would I see things now, and what would I be telling myself? What would happen if I imagined that exactly what is happening at the moment is something that I planned?”

Instead of feeling like things are happening to you, imagine that you are in control, and it is your choice the way things are happening. This shift in perspective can be empowering and can help you manage stress more effectively.

Stress can be exaggerated when we think about things that will never happen. Ask yourself:

“How in this moment can I focus on what is happening in the here and now? Because it is unlikely that any of the thoughts I am having will ever happen. Perhaps I can trust myself that I can deal with whatever it is when the time is needed.”

Taste exercise

Sit at a desk with a cup of tea, coffee, or juice, initially smelling the aroma or scent as you take big breaths and then look at the colour of the beverage. Take a sip as if it is the first time in your life that you are tasting the beverage. Allow your thoughts to concentrate on the experience, making it as enjoyable as possible. This exercise can easily be used in the same capacity as when you eat.

Visualisation exercise

Take three big deep breaths as you close your eyes, and as you breathe in, imagine a square as you count to five, visualising the line at the top; hold your breath for a count of five, visualising the sideline and then continue imagining the lines of the square as you breathe for counts of five.

For more information or assistance, call us on 1800 818 728.

Stress is a natural state that our minds and bodies adopt to prepare for the unexpected. Some stress can be good: It helps us prepare for a big task and protects against imminent threats. However, constant stress is exhausting and wears on our physical and emotional health.

We show stress in four ways:

Workplace stress can present in physical symptoms and manifest as fatigue, headaches, indigestion, insomnia and anxiety. Managing stress can be a key factor in feeling more productive and enjoying your work. Here are some tips to help you manage your stress levels:

Work out your priorities
Write them down each morning, rank them and take one thing at a time. Include the important people in your life as priorities and attend to these relationships. Make tasks achievable.

Prioritise relaxation and exercise
Set aside time each day for recreation and exercise. These are not optional extras for handling stress, they are essential. Gentle exercises such as walking, swimming, cycling, meditation, yoga, dance and even hobbies are all excellent. Find what suits you best.

Practice saying ‘no’
If you feel overloaded, think hard before committing to other people’s expectations. Talk this over with someone you trust. Practice saying “Not immediately, but next hour/day/week/month” to buy yourself time.

Accept that change is a part of life
Make allowances for the fact that stress can make you more sensitive in reacting to others. Discuss your feelings with the person responsible for your agitation. If it’s impossible to talk it out, do some physical activity at the end of the working day to relieve tensions.

Stress is a completely normal and useful part of life. Without stress, a muscle grows weak. With the right amount of stress, a muscle grows strong. But too much stress and a muscle can become injured, and then we need time for rest and recovery. Problems arise when there is too much stress. So if we experience no stress at all – there are no challenges in our life – we can become bored and even depressed.

When we face the right amount of stress - a challenge that stretches us and is manageable - that can bring an enormous amount of satisfaction, growth and learning. This keeps our mind healthy. When we face too much stress - a challenge that is overwhelming – that can wear us down. And just like when we overuse a muscle, if we don’t take time to rest and recover, we can experience ongoing pain, and the damage can become worse.

The amount of stress we experience is a result of two things – our external world (what’s happening around us) and our internal world (how we think and feel about what’s happening, as well as our physical wellbeing).  We can’t always make choices about what challenges we face, but we can always consider how we think about what is happening to us and then work at changing that.

Let’s look at a resilience model that has been found to be very helpful in managing stress. It’s called the 3-Ps. It’s designed by one of the founders of Positive Psychology, Martin Seligman. The three Ps stand for Personalisation, Permanence, and Pervasiveness. They are the ways we think that increase our stress levels.

Personalisation is when we believe we are the sole source of a problem rather than considering how our circumstances are contributing. For example, if you were more organised, perhaps you could get all your work done. And perhaps your workplace practices share in the responsibility. Talking with your colleagues and manager about how work is distributed may form part of the way forward.

Traumatic events impact lives physically and psychologically, creating intense emotional distress for individuals, families, and whole communities. Organisations play a vital and valuable role in assisting and supporting their employees and their families in the immediate aftermath and in the days, weeks and months following tragic events.

The immediate focus is to ensure that everyone is safe. At this present time, particularly with intense media coverage and access to information on the internet, it’s important to acknowledge that this is a heightened state of emotion for everyone involved. It’s important to be aware that everyone will respond differently, and everyone’s needs will be different, initially and over time. Being prepared to provide initial and long-term support for people will enhance and promote their own personal coping strategies and resilience.

• If needed, allow additional time at home to spend time with family and friends - this helps them to feel safe and connected, and reassure others of their safety.
• Make sure your people have access to support information and numbers - specifically the EAP and any other services you may have in place.
• Create an environment that allows people to talk amongst themselves about fears and hopes related to the tragic events. Openly sharing with others has been known to promote personal recovery. There is also comfort in a shared community supporting one another.
• Be mindful and respectful of individual needs. Some people may feel uncomfortable or scared of sharing their feelings. Remember that there is no right or wrong way to feel.
• Establish an open-door policy that allows people to seek the appropriate care when needed.
• If possible and when appropriate, try to establish normal routines as soon as possible.
• Encourage people to communicate their needs, rather than assume you know what their needs may be.
• Maintain communication if an employee is away for any length of time.

An incident of this nature has the power to entirely consume those involved, especially when it has an impact on one’s feeling of safety and one’s family. As leaders and managers, it is within our control to provide support, reassurance, and care. 

For further guidance download 'After a Traumatic Event' pdf brochure, which can be shared with your people.

Manager Support is available on 1800 818 728

One thing people often worry about is their financial situation. Financial worry is normal. Financial security, job security and a steady income are important basic things we require to provide for our loved ones, to feel safe and secure. Financial security supports our wellbeing, such as leisure time and activities. The loss of that security creates uncertainty and anxiety. If we are not careful to manage our thoughts and emotions, financial stress can dominate our thoughts 24/7 and impact on our health and wellbeing.

The way we view our financial situation can shape our thoughts and feelings more generally. Financial challenges can occur at many times during our lives – getting married or separated, buying or selling a home, illness, reduced work hours or redundancy. Understanding financial concepts can be confusing, but getting your finances in order will help reduce stress and get you back on track. Remember, you are not alone, and there is help available.

Here are some basic tips on reducing finance-related stress:

Create a budget
If your financial situation is causing you stress, it’s vital to create a budget. Record all income and expenditure and know exactly what you spend on non-essential items. Be critical of what you are spending and cut down on any unessential items if necessary.

Pay off debt
Review and consolidate loans to help get them under control. Pay off your credit card debt and remember to start with the credit card with the highest interest rate.

“Our invisible load is the stress we carry, that no one sees, that drives how we think and feel. From the physical load on our body to the emotional load in our mind, this invisible load is what really sits at the heart of our stress. And until we learn to unpack this, reducing our experience of stress will be almost impossible.” Dr Libby Weaver, The invisible load.  

What’s your invisible load?
Invisible loads can look different for each of us. It’s about carrying the mental burden of ‘responsibility’ even when we’re sharing the load, or not physically doing the task that responsibility relates to.

Incorporating gratitude into our daily routines doesn’t have to be complicated. Here are some simple practices to try:

1. Keep a Gratitude Journal:
Set aside a few minutes each day to write down three things you’re grateful for. They can be as small as a warm cup of coffee in the morning or as significant as the support of loved ones.

2. Practice Mindfulness:
Take moments throughout the day to pause and appreciate the present moment. Notice the sights, sounds, and sensations around you, and take time to savor them.

3. Express Gratitude:
Don’t hesitate to express your gratitude to others. Whether it’s a heartfelt thank-you note, a kind word, or a simple gesture of appreciation, letting others know you’re grateful for them strengthens your relationships and uplifts both parties.

Positive psychology research has proven creativity is good for your wellbeing.
So why not sprinkle more creativity into your life?

Be curious
Don’t let your inner voice whisper you are not good enough. You don’t need to be an expert. Try something new, dance, paint, sing, write. Try anything, everything, it’s up to you.

Be loud
Do whatever you need to get in the zone. Put your favourite music on and have some fun. 

Be committed
Find time in your schedule where you won’t be interrupted and lock it in. It’s important to always make time for you.

Businesses can maximise the productivity and efficiency of their diverse workforce through:

 1. Developing an understanding of employees and embracing difference

 Seek first to understand before being understood - get to know what really makes your team tick. Ask respectful questions with the intention to better understand someone. Recognise and appreciate team members by knowing and using their full range of skills and talents and remove obstacles to their effective participation.

 2. Building cohesive teams through open communication

 Recognising that we all have biases shaped through our own life experiences which affect our perception of others. As leaders, it is important to raise awareness of these biases to help build tolerance, understanding and acceptance amongst employees. Understand that we have to adapt our communication to meet individual team members' needs. Culture informs our communication - facilitate a respectful and curious discussion about this in your workplace.

Our counselling services are conducted in an inclusive and non-judgemental space utilising the specialisations of our counsellors, psychologists, and social workers to the very best advantage. Our LGBTQIA+ Dedicated Line is answered by trained and supportive consultants. We will be using pronouns to identify ourselves and we’ll be asking our clients how they would like to be addressed. We go a step further as AccessEAP will also provide ACON’s Pride in Health + Wellbeing Program training and support for all of our people, to ensure that communications, policy, documents and procedures are in line with best practice.

Those calling the LGBTQIA+ Dedicated Line will be offered counsellors that we have verified as being trained and/or have experience working with the LGBTQIA+ community, not only for issues related to gender and sexuality but also a broad understanding of the barriers, obstacles and generally different issues that LGBTQIA+ community experiences. Please feel free to make specific requests in order for us to find the most suitable counsellor. Our Customer Services Consultants will work hard to use culturally appropriate language and we welcome feedback to continually learn and improve our service.

We want people to feel they can be who they are and feel they belong.

Call the LGBTQIA+ Dedicated Line on 1300 349 950

Humans are herd animals. We like to hang out together, share our experiences and talk through our decisions. Spending time with others can enrich how we view the world, build our confidence, provide emotional support, and can just be plain fun!

Yes, there are certainly lots of individual differences in how much time we like to be with others. But, overall, if we become socially isolated and feel lonely, it has a detrimental impact on our mental health.

The importance to us of enjoying positive relationship is acknowledged by Positive Psychology, where constructive relationships is one of the six elements that support a happy, flourishing life. These six elements, represented by the letters PERMAH (Positive emotions, Engagement, Relationships, Meaning, Accomplishment and Health) are taught around the world to help people lead satisfying meaningful lives.

The six attributes that support a flourishing life don’t just happen by themselves. The integration of them into the way we live can take effort and an ongoing commitment until they become second nature to us to cultivate them on a daily basis.

This is certainly true of friendships. Friendships, indeed any positive relationships at work or outside of it, take time and effort to cultivate. If, in the busyness of life, we continually ignore others or give them minimal attention, don’t make time for positive interactions, and keep to ourselves, then it’s much less likely we will experience positive relationships. On the other hand if we take a moment to greet others, check in with them, share something of ourselves and listen empathetically we are creating the foundations of a strong supportive network.