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marco rabadan
marco rabadan
México

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accumulating

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marco rabadan
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indolence rhythms circadian called chronotype accumulating disposition conventional implications diurnal

Night owl or lark ? How sleep habits affect productivity


It is Monday morning and your weekend has officially ended . Your alarm clock sounds . It's six o'clock . You crack open your eyes enough to see that outside the snow is falling steadily and it is quickly on the streets . Do you hit snooze , roll over , and pray for a snowy day so you can stay indoors ? Or do you spring out of bed , excited to drive through the storm and hit the gym for a quick workout before your day begins ? Recent research conducted has linked our sleep habits to our genetic makeup . What could the implications of this possibly be and what other factors influence our sleep ?

Many tend to be one of the two extremes , sometimes getting out if they seem to prefer sleeping later rather than popping out of bed at the start of the day . Lucky for night owls , there is now solid scientific evidence backing up late sleeping habits , pointing to genetic makeup as the main cause , and not .

Known as a , a person's preference for lark or owl like behavior can be linked directly to over 80 different genes , according to a study by geneticists from the University of Leicester . Distinct variations in DNA sequences were found amongst fruit flies preferring to rise early , differing from those found in the flies that slept later ? fruit flies have similar 'clock genes' and are by nature , like humans , so they proved to be ideal subjects for the study .

But are genes the primary and sole regulator for our sleep habits ? Additional research has proven that there are indeed other factors that influence sleep patterns . Age plays a big role in determining when you prefer to go to bed and wake up . Young children tend to be early risers , while teenagers have shown to be just the opposite . The data supporting lateness in teenagers is so significant , that some ? such as Mary Carskadon , a professor of psychiatry at Brown University ? are pushing for schools to start later , claiming that it enhances the overall mood of teenagers when they follow their natural .

Other factors , such as the environment or our job can alter sleep habits , as well . Yet , age and genes are some of the big influencers . So , how does this natural affect night owls working 9 - 5 jobs in today's world ? Are they really less productive as some have claimed them to be ?

Based on a study done at the University of Alberta in Canada , it was found that night owls performed best during the evening hours , while early birds were steadily productive throughout the day . So , owls aren't necessarily less productive , they are just more productive at different times .

Another study conducted in Belgium found that owls performed equally as well as larks in reaction and attention time tests , when given the tasks in the morning . However , ten hours later ? when given the same tasks again ? owls outperformed their lark counterparts . This makes sense , as larks tend to wind down at the end of the day , whereas owls are just starting to peak as they move into the evening hours .

One disconcerting finding from another recent sleep study was that night owls could possibly develop Seasonal Affective Disorder or depression if forced to follow the same sleep schedule as early birds . These for late rising employees are serious . So , what are they to do in a business world that favors early risers ? Their productivity is equivalent to that of the larks , but the timing isn't quite right for their performance to reach its full potential .

Researchers have encouraged night owls to try finding ways of getting exposure to natural light throughout the day by eating lunch outside , or taking a bike to work instead of commuting in a covered vehicle . Others have recommended cutting down on electronics into the evening hours as blue light has been known to disrupt circadian rhythms .

Another perhaps less option many companies have been adopting is allowing employees to choose their work hours . They reason that as long as the work gets done on time , the hours spent at the office are not important . Unfortunately , a flexible work schedule isn't always an option , but knowing your chronotype definitely is a great way to start planning strategies for tapping into your peak productivity times effectively .


Let's check what you can remember !

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