There’s an emerging global work trend called ‘Chronoworking’ which allows people to choose when they work based on their natural sleep patterns. Instead of adhering to a strict 9-to-5 schedule, they adjust their work hours to when they feel most alert and productive during the day.
This approach can allegedly enhance productivity and well-being by aligning work schedules with the natural body rhythms of employees.
In the last month, there has been an *307% increase in Google searches for the work trend across the globe signalling a significant interest in this new way of working.
Martin Seeley, CEO and Sleep Expert at MattressNextDay provides expert insight into the trend, the risks associated and top tips on making the most of chronoworking without impacting your sleep.
“Chronoworking represents a transformative trend in workplace management, driven by a deeper understanding of human biology and a growing recognition of the diverse needs of a modern workforce. Whilst this approach offers considerable potential benefits, including enhanced employee health, greater job satisfaction, and improved productivity, it also carries risks.
For example, it can make it harder to coordinate with others, disrupt social and family life, stress and cause sleep disruptions.
Despite the intention to enhance sleep quality, irregular work hours can interfere with the natural body clock, leading to more stress and anxiety, preventing sleep at night. So, while chronoworking sounds good for helping people work better and sleep better, it needs careful planning to make sure it works for everyone.”
1. Know Your Chronotype: Understand your own natural sleep-wake cycle, known as your chronotype. Are you a morning person, a night owl, or somewhere in between? This will help you align your work schedule with your body’s natural rhythms.
2. Consistent Sleep Routine: Try to maintain a consistent sleep routine, even if your work hours vary. Aim for the same bedtime and wake-up time every day to regulate your body clock and improve overall sleep quality.
3. Create a Sleep-Friendly Environment: Make your bedroom a temple for sleep. Keep it dark, quiet, and cool, and invest in a comfortable mattress and pillows to promote restful sleep.
4. Limit Screen Time Before Bed: Minimize exposure to screens, such as phones, tablets, and computers, before bedtime. The blue light emitted by electronic devices can interfere with melatonin production and disrupt sleep patterns.
5. Establish Wind-Down Rituals: Develop relaxing bedtime rituals to signal to your body that it’s time to unwind and prepare for sleep. This could include reading a book, taking a warm bath, or practicing meditation or deep breathing exercises.
6. Avoid Caffeine and Stimulants: Be mindful of your caffeine intake, especially later in the day. Consuming caffeine too close to bedtime can interfere with sleep onset and quality.
7. Stay Active: Incorporate regular physical activity into your daily routine, as exercise can promote better sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
8. Listen to Your Body: Pay attention to how you feel throughout the day and adjust your work schedule accordingly. If you notice a natural dip in energy or alertness, take breaks or schedule less demanding tasks during those times.
9. Communicate with Others: Keep open communication with colleagues or clients about your work schedule and availability. Let them know when you’re most productive and when you’ll be taking breaks or offline to rest.
10. Monitor Your Sleep Quality: Track your sleep patterns and quality using a sleep diary or a wearable device. This can help you identify any disruptions or areas for improvement in your sleep habits and adjust your chronoworking schedule accordingly.
By incorporating these tips into your chronoworking routine, you can optimise your productivity while ensuring you stay well-rested and maintain a healthy work-life balance.
