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).