Unlock the power of timing to maximize productivity and success. Discover six research-backed secrets that reveal the optimal moments for various activities. Harness these insights to transform your daily routine and achieve your goals more efficiently.
2007 World Health Organization declared shift work a probable carcinogen
Working at the wrong time can kill you
- Shift work messes with your circadian rhythm
- Humans are designed to be awake when it’s light out and asleep when it’s dark
- Our bodies weren’t built for this so we live like shift workers to some degree
- Timing matters in life, even more than you think
Exercising Keeps the Rhythm
Exercise has a huge effect on how well you sleep at night and how energetic you feel the next day
- The most important thing about exercise is just to do it at all
- Doing it early in the day improves energy levels and mood but the optimal time is between 3PM and dinner
- Eating and exercising alter circadian rhythm by increasing body temperature
The Rhythm Is Gonna Get You
Your performance at any moment during the day is primarily determined by what you did the night before-when you ate and how much you slept-because that is what sets your clock, which then primes your body and brain.
- All battles are won or lost before they are ever fought.”
- Sun Tzu
The Most Important Event Of The Day
Get bright light in your eyes early to set your master clock
- Right after you wake up, go outside and get sunlight into your eyeballs
- Your retinas are more sensitive at night, meaning they are less sensitive in the morning
- You need ~100,000 lux of sunlight for this to work properly
- Once you’re firing on all chronological cylinders, when will you be sharpest and most productive?
Blue Light Isn’t The Problem. All Light Is The Problem
Blue light sends a powerful signal to your SCN that it is daytime, making it your worst enemy at night
- After dark, you want to reduce all light as much as possible
- Indoor lights and screens that aren’t powerful enough to wake you up and set your clock in the morning are more than enough to screw your clock up at night
Best Time For Brain Work
10AM-3PM: This is when you want to do your thinky work
- Indoor light isn’t enough to get your brain up to speed during the day
- You need at least 1 hour of daylight exposure to reduce sleepiness, synchronize your clock, and boost your mood
Sum Up
Timing matters. Here’s what to do:
- Get outside for 2-10 minutes around sunset to help keep your internal clock calibrated
- Your stomach is not an all-night diner: You want to be eating all your calories in less than half the day and none 3 hours before bed
- Be consistent: Sleeping in on the weekend means you’re doing it wrong during the week
- The most important event of the day: Wake up, go outside, and get many many photons into your eyeballs
- Exercise keeps the rhythm: Best time is after work but before dinner
Your Stomach Is Not An All-Night Diner
Eating is another signal that tells your body it’s daytime
- Studies have shown that modest fasting and exercise have a similar brain-boosting effect
- When you have plenty of BDNF combined with a good night’s sleep, your brain is better prepared for performing complex tasks, staying focused, and being productive, so you can complete the same amount of work in less time
Be Consistent
You need around seven hours of sleep – more for kids, less for older folks
- Sleeping notably less – or more – than seven hours is associated with a shorter lifespan
- Timing and consistency is a good idea across the board
- Studies show kids that sleep a consistent amount every night get better grades
- If any of these factors shift by two hours over the course of a week, it’s an issue
