time in RIGHT

Getting the most out of your day can be as simple as getting your schedule spot on. Here’s how to do it

Ever noticed how you tend to feel hungry, sleepy and productive about the same time every day? That’s your circadian rhythm (part of the body’s internal clock) hard at work. Understanding your natural sleep and wake cycles will help you get in sync to function at your best.

6-7 am WALK YOUR DOG OR YOURSELF

A main contributing factor that helps with regulation of your circadian rhythm is exposure to light, which sets in motion production of hormones that impact your sleep-wake cycle. Exposing yourself to daylight first thing in the morning helps lower levels of melatonin, a hormone that promotes sleep.

9am MAKE BIG DECISIONS

One of the best times to weigh up the risks and rewards of a situation is soon a er you wake up. This is when your levels of the hormone cortisol, which makes you feel alert, are high and the sleep hormone melatonin are low. As the day goes on, fatigue can cloud your decision-making ability.

10.30am HAVE YOUR FIRST COFFEE

In the hour or two a er you wake, you’re already alert, thanks to the daylight and lower levels of melatonin. So, instead of having coffee first thing in the morning, wait until now, when your energy levels start to dip a bit and caffeine can give you a boost. Swap your early morning coffee for water – it helps prevent dehydration, which can make you tired.

10am STUDY FOR A PRESENTATION

High cortisol levels are great for feeling energised, but bad for long-term memories. If you need to remember something (say a speech), it’s be er to study closer to midmorning – a er your cortisol dips.

11am GET THROUGH YOUR TO DO LIST

Thanks to a peak in core body temperature (which signals your brain to focus and energise), late morning is when you’re the most alert. Tap into that and get as much done as possible before lunch.

1.30pm RUN ERRANDS

The post-lunch dip is related to how your circadian rhythm affects alertness. One strategy to combat the slump may be to take a walk outside, as both exercise and light can increase energy.

4pm DO A WORKOUT

Because you’re naturally moving around during the day, your muscles are warm and ready for exercise about now. This is also why athletic performance peaks from late morning through to late a ernoon.

8pm BE CREATIVE

Have a hard-to-solve situation on your mind? Spend time thinking about it in the evening. Creative problem-solving is be er done when you’re a li le sleepy because you’re less able to stop your mind from wandering, which is o en how we come up with our best out-of-the-box ideas.

YOUR CIRCADIAN RHYTHM CAUSES ENERGY DIPS AND RISES BUT YOU’LL FEEL THEM LESS INTENSELY IF YOU’VE SLEPT WELL.

There are only so many hours in a day, so it makes good sense to learn the best ways to maximise your use of time.