We all have fluctuating levels of energy throughout the day. Maybe you’re more of a morning person, or maybe you’re more of a night owl. Armed with the proper information, you can maximize your most effective times to work, and rest when you need to. Read on to learn about managing energy.
What affects your energy?
Circadian rhythm: the natural process that regulates your sleep-wake cycle. It repeats every 24 hours in most animals, as well as plants, and even some fungi.
Circadian rhythms aren’t set in stone! If you commit to having a regular bedtime and a regular wake time, your body will become accustomed, and you’ll get better sleep and start the day off right. If you can’t seem to get on track, talk with your doctor about possible sleep disorders.
Ultradian rhythm: subsets of circadian rhythms that occur multiple times a day, lasting usually between 90-120 minutes. Just like circadian rhythms tell your body when it’s time to sleep and time to wake up, ultradian rhythms tell your body when it’s in work mode and when it’s in rest mode.
To get the most out of your natural ultradian rhythms, start a quick journal to track your level of energy throughout the day. When do you feel most awake? When do you feel the most low-key? You’ll begin to notice patterns, especially if you adhere to a regular sleep schedule.
Once you have a good grasp of your energy levels throughout the day, you can schedule your daily tasks accordingly. Use your high-energy times to accomplish more complex tasks!
Incorporate breaks
Breaks are an important part of managing energy wisely. Make sure to plan for food, and water during low-energy times. Don’t just push through the low energy time, that will always backfire!
Just as you can use your high-energy times to get stuff done, use your lower-energy times to rest and recover. Plan for breaks to make the most of your highly effective work periods.
Sleep hygiene
Sleep is one of the best things you can do to maximize your energy! Good sleep hygiene includes wind-down time at the end of the day, a routine to relax into bed, and a bedroom that works for you. Take a look around your bedroom and make sure there are no lights that could interrupt your sleep (or wear a sleep mask). Make sure all work is out of the room you’re sleeping in to avoid distractions, and keep screen time to an absolute minimum at night. Light from screens has been shown to interrupt circadian rhythms, so put that phone away! I hope these tips help you establish some necessary habits that support your best life.
I remember a college class where I learned about circadian rhythm. We watched an experiment where volunteers spent their spring break (for a small compensation) inside a windowless space. They could get up when they wanted, and meals were provided upon demand. It was interesting to see how different our internal clocks can be. Some of the volunteers gravitated toward a 23 hour day, others to a 25 day, and certainly they experienced their peak energy at differing times of day. The whole thing is just so fascinating!
Ooh that is really interesting, Seana. It highlights how important it is to really look at how we operate best. It’s worth finding out how each of our internal clocks functions!
Over the years, I was always going up and down with the energy throughout the day. Then, I found the Keto Diet, and now my energy was super balanced. It is amazing. It turns out that I am more sensitive to sugar, wheat, dairy than others, and that would suck my energy after I would eat these items.
As small business owners, we need to know the best time for different tasks. I like to do mental tasks done in the morning till about 2 PM. This then gives me time to rest before dinner. I then can go back in the evening if I didn’t finish something.
This is a good point, Sabrina. Food gives us energy, and each of us reacts differently depending on our tastes and sensitivities. I’m glad you found that the Keto Diet works for you!
Katherine- I’m with you 100% on the importance of energy management. It all starts with recognizing your personal ebbs and flows in the day. AND getting enough sleep. If our sleep is off, it sets everything off in our waking hours. I’m a morning person and know that my energy starts to wind down as the late afternoon and evening arrive. So I do my best to schedule my high-energy projects, thinking time, and work during my most energetic hours.
Especially now that I’ve pivoted to doing virtual organizing, I make a point of taking breaks to walk, get outside, and move. That also helps me with energy management and is good for my well-being too.
Exercise, though it might make you tired in the moment, really does increase your overall energy level. I’m glad you find the time to take walking breaks, it’s a great idea for boosting energy!
Good reminders, especially about staying hydrated. We remember to eat because it’s built into our artificial clock-time, but research shows our cognitive capacity declines after even two hours without hydrating…and we tend to never realize it!
My circadian rhythm must be the rare one set in stone. An early lifetime of trying to go to bed early and get up early never worked; I now have a schedule designed around my natural inclinations, and I have so much more mental energy.
I’m glad you’ve designed your schedule to work best for your unique rhythms, Julie!