Often, we find ourselves running out of time throughout the day. We may all have the exact same 24 hours, but it is not always used in the most productive manner. Some days we may accomplish more, and some days we may accomplish less. However, understanding the role of our circadian rhythm in productivity can help us to make the most of the time we are allotted in a day.
First, let us take a look at what the circadian rhythm is.
The Circadian Rhythm Explained
Simply put, the circadian rhythm acts as a biological clock. In other words, the circadian rhythm is an automatic, internal process that acts in response to 24-hour cycles of time and external stimuli — such as light and darkness.
The circadian rhythm controls various functions, such as when we are tired and when we are wide awake. In fact, this natural clock affects many other activities besides sleeping and waking. For example, it also affects eating habits, body temperature, alertness, as well as hormone levels. It plays a vital role in regulating many activities and is responsible for our energy levels that rise and fall throughout the day.
If we learn to use our circadian rhythm to our advantage and schedule our most crucial tasks around it, we can take full advantage of the times of day that we have more energy to increase our output and productivity levels.
The 24-Hour Biological Clock
The following table summarizes the key biological milestones that typically occur during a 24-hour circadian cycle for most individuals.
| Time | Biological Event |
|---|---|
| 02:00 | Deepest sleep |
| 04:30 | Lowest body temperature |
| 06:45 | Sharpest blood pressure rise |
| 07:30 | Melatonin secretion stops |
| 09:30 | Highest testosterone secretion |
| 10:00 | Highest alertness |
| 14:30 | Best coordination |
| 15:30 | Fastest reaction time |
| 17:00 | Best muscle strength & cardio efficiency |
| 18:00 | Highest body temperature |
| 18:30 | Highest blood pressure |
| 21:00 | Melatonin secretion starts |
Finding Your Circadian Rhythm Variation
Since the circadian rhythm is responsible for when we have more energy and when we are tired, we can use it to our advantage. However, different people have different variations in their rhythms.
There are four main variations — or chronotypes — that have been recognized by Dr. Michael Breus, a renowned sleep expert. He paired the four main variations with wildlife that mimicked those patterns:
- Bear — This is the most common chronotype. Sleeping and waking patterns align with the sun. Bears are often most productive during the morning and experience a lag in energy around mid-afternoon.
- Lion — Lions tend to get up very early. They are most productive in the first half of the day before getting tired and going to bed early.
- Wolf — Wolves have productive peaks later in the day and in the evening. They often get creative bursts at night and prefer to sleep in the next morning.
- Dolphin — Dolphins tend to have erratic sleep patterns and can be restless at night. Their energy levels typically peak from mid-morning through the early part of the afternoon.
Using Your Chronotype to Increase Productivity
Knowing how your circadian rhythm works will help you in increasing productivity. You can tweak your daily schedule to align with your most productive hours. With modern, hectic schedules, it can feel like “fighting against the clock,” but even simple changes can make a big impact.
- Identify your peak: If you are a bear or lion, tackle your most pressing items early. Save mundane tasks for the late afternoon lull.
- Adjust for night owls: If you are a wolf, handle routine tasks in the morning and save essential deep work for the late afternoon or early evening.
- Establish a routine: Creating a routine with set sleeping, eating, and exercise times helps stabilize your biological clock.
It is important to remember that everyone’s body is different. If you are still unsure about your peak times, try writing down when you feel more focused and alert for a few days. Arrange your most significant tasks to fit around these natural windows — your body will thank you for it.