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Expert Says We’ll Be Much More Productive If We Start Work Until After 10am

Expert Says We’ll Be Much More Productive If We Start Work Until After 10am

For many of us, waking up early is difficult. Yet we try to do it. Why? Because everyone seems to be doing it. Everyone tells us that it’s good for us. Our work demands it of us. Society demands it of us. We are told in order to be successful we need to rise early. And so we feel pressured. We feel guilty. We suck it up. We obey this norm. But this is wrong.

Some of us are night owls. We are at our most productive at night; when it’s peaceful and there are no distractions. We enjoy rising later to account for our unique habits. And this is fine. Everyone is different. No one person is the same. It’s time then to stop feeling guilty because of what society regards as normal. What is normal anyway? Normal is relative.

The next time someone mentions the importance of rising early – mention that there is a growing body of research highlighting that we are in a sleep deprivation crisis and that rising later is better to allow for our unique body clock.

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We are in a sleep deprivation crisis

Society is in the midst of a sleep deprivation crisis as we force ourselves to adapt to working hours that are not in sync with our Circadian rhythms (natural body clock that regulates the timing of sleeplessness and wakefulness):

“At the age of 10 you get up and go to school and it fits in with our nine-to-five lifestyle. When you are about 55 you also settle into the same pattern. But in between it changes a huge amount and, depending on your age, you really need to be starting around three hours later, which is entirely natural.” – Dr Paul Kelley (Sleep and Circadian Neuroscience Institute at the University of Oxford), The Guardian.

Health Implications

The biggest age group affected is 14-24-year-olds. This has far reaching implications for our health. Kelley says the following, speaking to the Telegraph:

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‘It is hugely damaging on the body’s systems because you are affecting physical, emotional and performance systems in the body…”

Kelley goes on to say that sleep deprivation can lead to exhaustion, frustration, anxiety, weight gain, high blood pressure, poor long term memory and can even improve chances of stimulant (alcohol) use and risk-taking.

Proposed 10:00am work starts, backed by science

As a result, Kelley advocates 08:30 am starts (or later) for 10-year-olds, 10am starts for 16-year-olds and 11:00 am starts for 18-year-olds. Not only does he recommend a change among the younger generation, he also recommends that staff should start work at 10:00 am as they are often sleep deprived – which directly affects their health, performance and output. All this does have scientific backing.

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We all have melatonin – a hormone that assists in regulating our body clock. According to the National Sleep Foundation, teenagers don’t start releasing this hormone until nearly 11 o’clock at night. The hormones pumps through our blood during the night and into the late morning.This makes it difficult for teenagers to rise early.

Neuroscientists also say that teenagers are geared towards going to bed at midnight and only feel fully functional by 09:00-10:00am the next morning. In a pilot study conducted by Kelley himself who was formerly a head teacher at Monkseaton Middle School,  starting hours were moved from 08:30-10:00 am. There was a marked increased in the improvement of grades by 19%. Kelley is currently part of a wider study, involving 100 schools across Britan where they are experimenting with different start times. The study which started in 2014 will end in 2018.

What this all means

The effects of sleep deprivation are real. Society needs to consider revising work and school start times to allow for us to follow our natural body clock. For 10-year old’s the current start times fit into a 9-5 lifestyle, with people returning to this pattern in their mid 50’s. For everyone else in between, later start times needs to be considered.

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This is especially evident among teenagers who have a distinctly different body clock from adults. And for adults, the demands of work and the “rat-race” imply that companies need to re-consider their times – as this not only affects the health, performance and output of employees but ultimately the bottom line of companies.

And for the night owls. Each of us is different. Waking up later is natural. it’s part of our biological clock. Stop feeling guilty about it. Start feeling good about the fact that you have known and have been doing all along, what experts are increasingly advocating.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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