I was a guest on the #USABizParty Twitter Chat about chronobiology
I recently had the privilege to chat with the #USABizParty community on Twitter as a guest. The wonderful host, Anna Scheller, is an author, entrepreneur and radio show producer. She is a third-degree black belt and dedicates herself to teaching others to apply the same mindsets and skills that she has learned on her journey to martial arts Master.
The topic for the chat was “Chronobiology,” a fascinating field that I incorporate into all of my coaching programs to help my clients live and work better. During the chat, I had the opportunity to share the benefits and tips with the participants.
If you missed the chat, no worries! Below is the recap for you. Lots of great insights and tips about self-care! And if you’d like to check #USABizParty out on Twitter, join us on Tuesdays at 10 am Pacific / 1 pm Eastern.
Q2. What is Chronobiology?#USABizParty#Chronobiology pic.twitter.com/RPh11mXAd1
— #USABizparty (@USABizparty) July 26, 2022
A2 (1/3): #Chronobiology is a fascinating field of biology that studies how our body’s mental, physical, & emotional natural cycles are affected by solar and lunar rhythms, and they operate like an internal clock. #USABizParty #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A2 (2/3): These rhythms regulate many organs and systems in our bodies, such as hormone production, appetite, and more. Understanding #chronobiology can help us maximize time & take advantage of our productive parts of the day. #USABizParty #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
I find my most productive times are in the morning.
— Anna Scheller, Host of #USABizParty 🇺🇸 (@SchellerAnna) July 26, 2022
Looking forward to learning more!#USABizParty#Chronobiology https://t.co/fRTBP4B6DS
That's great, Anna! Do you have a particular window, like two hours or so? #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
Usually between 8 and 10 am.#USABizParty#Chronobiology
— Anna Scheller, Host of #USABizParty 🇺🇸 (@SchellerAnna) July 26, 2022
OK, so you're probably a Lion (I help my clients identify their "chronotype" to take advantage of their most productive hours in the day) #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A Lion??
— Anna Scheller, Host of #USABizParty 🇺🇸 (@SchellerAnna) July 26, 2022
What are the characteristics of a lion?
(This ought to be interesting! Can't wait to tell my husband! ☺️#USABizParty#Chronobiology https://t.co/6zDFWacKwe
It's so fascinating! Lions are early birds, they're productive early in the day but their energy decreases in the PM. Bedtime is usually around 9 PM (15-20% of the population falls into this category) #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
Wow! That is so on target!
— Anna Scheller, Host of #USABizParty 🇺🇸 (@SchellerAnna) July 26, 2022
My #1 person in my company, she is a night owl. She can work into the night.
Not me! I run out of energy for work by 4 in the afternoon, sooner if I'm working with finances!
And yes, 9 pm is my bedtime!#USABizParty#Chronobiology
Boom! The night owl in your company is probably a wolf 🙂 #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A2 (3/3): I have a video about #chronobiology here: https://t.co/MNRvmBd7gc #USABizParty #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A2 It's the study of biological rythms. It examines the effects of time on biological events and internal biological clock https://t.co/hEFj4TvUo6 #USABizParty
— HAGGLETHIS.COM (@hagglethis) July 26, 2022
A2
— THIAM MÉKÀ de GOGUENHEIM (@ThiamMeka2Gogue) July 26, 2022
What a topic, today, @SchellerAnna 🙂
Chronobiology is the branch of biology that studies the variations of the timing and duration of biological activity in living organisms#USABizParty https://t.co/Wzcagw9kXB
A2: Chrono means "sequence" and biology is the "study of life". Does it have something to do about our activities in life? #USABizParty
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
Yes, 100%! It's how our bodies operate in a 24-hour period, and this influences not only our biology but also our energy and focus #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
Q3. What are the most important physiological rhythms to keep in mind for our busy daily life?#USABizParty#Chronobiology pic.twitter.com/NicBGQnoSP
— #USABizparty (@USABizparty) July 26, 2022
A3 (1/4): There are two rhythms that I include in my coaching practice to help my clients achieve their goals better and faster #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A3 (2/4): 1⃣ Circadian Rhythms. These rhythms take approximately 24 hours, they influence every tissue in our bodies and have a profound impact on metabolism, sleep, digestive function, mental acuity, and more. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A3) The sunrise and set times, the weather, your latitude (SAD effects), your most productive time of day, how to break out of a rut being caused by external factors (of which you might not be aware!) And often – a mismatch with a significant other in your life. #USABizParty
— Tom Reid (@TheTomGReid) July 26, 2022
A3 (3/4): One of the most important – and well-known – circadian rhythms is the sleep/wake cycle that continuously syncs over the course of our day by collecting information about different cues, including light and temperature. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A3 (4/4): 2⃣ Ultradian Rhythms. These rhythms are shorter than 24 hours and they operate continually, day and night. Ultradian rhythms regulate physical, emotional and spiritual functions in our bodies in millions of ways. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A3: Hmm. This may have something to do with the following:
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
-Sleeping
-Exercising
-Eating
-Working#USABizParty
If you're a #freelancer, I think it's the times you feel most productive and motivated to work. It doesn't alwys fit 9-5 and it is different for everyone.
— Theodore Bigby (@TheodoreBigby) July 26, 2022
I work best early in the morning, the late afternoon and early evening.#USABizParty#Chronobiology https://t.co/3CLDwqg8VO
A3
— THIAM MÉKÀ de GOGUENHEIM (@ThiamMeka2Gogue) July 26, 2022
Mom was medical doctor & I learned from her before learning them at school:
The circadian rhythm, synchronized with the day/night or sleep/wake cycle, associated with day-night rhythms in melatonin production.#USABizParty https://t.co/ZlfCx2pwob
A3 The top ones that I can think of are sleep, work, and eating
— Charlie & Alyx – Charlie Appel Agency (@ColfaxInsurance) July 26, 2022
-Alyx#USABizParty https://t.co/O4IiKpHZkZ
Q4. How does the circadian rhythm help us stay healthy and improve productivity?#USABizParty#Chronobiology pic.twitter.com/LeYmCnPhu0
— #USABizparty (@USABizparty) July 26, 2022
A4 (1/3): Circadian rhythm can amplify biological performance (with high levels of energy) during the day, and optimize the repair cycle during sleep at night by responding to the amount of light perceived by our eyes’ optic nerves. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A4 (2/3): We are still engineered like our ancestors who were in tune with the circadian rhythm in nature. However, in our modern society, we’re always “on” because of long work hours and constant use of technology. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A4 (3/3): This impacts the sleep/wake cycle, decreasing energy & focus, increasing stress in the day, and skipping restorative processes in the night because of poor sleep. In the long run, a disrupted circadian rhythm can lead to health issues. #USABizParty #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A4: Having a good/enough rest clears your mind and makes your body ready to face a new day. #USABizParty
— VirtuDesk (@virtudeskcom) July 26, 2022
A4: I agree with @virtudeskcom. I remembered a webinar about a healthy lifestyle I attended once. That a person who is not sleeping will die faster than a person who's not eating. It's very important that we have enough rest because it makes our well-being. #USABizParty
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
You said it very well, Pavel! Without sleep we don't repair and regenerate our cells, we don't reset our nervous system, and we don't consolidate memories – There's so much about sleep! #USABizParty
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
Exactly. I find it very hard to concentrate when I don't get enough sleep so I started changing my lifestyle. No distraction during sleep time. #USABizParty
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
A4
— THIAM MÉKÀ de GOGUENHEIM (@ThiamMeka2Gogue) July 26, 2022
Circadian rhythm is our energy schedule,it modulates our waking behavior,affecting peaks & dips in energy through the day. It has a bearing on our focus, & cognitive functions: attention,ability to learn skills, working memory,these building blocks of productivity#USABizParty https://t.co/zWrkmvAsba
A4 I believe the circadian rhythm has to do with rest, and having adequate rest enables you to be able to focus and process situations as they come up
— Charlie & Alyx – Charlie Appel Agency (@ColfaxInsurance) July 26, 2022
-Alyx#USABizParty https://t.co/LFzZYbvjwK
Q6. How does the ultradian rhythm help us maintain high levels of focus and performance?
— #USABizparty (@USABizparty) July 26, 2022
#USABizParty#Chronobiology pic.twitter.com/A8dmDxytpQ
A6 (1/4): During the day, you may notice peaks of productivity followed by a decline in performance with symptoms of fatigue and pressure/stress every 90 minutes to 2 hours. Feeling tired is totally normal. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A6 (2/4): When you feel tired, your body is asking you to take a break so that it can repair and refuel: your cells, blood sugar, hormones, and neurotransmitters are rebalanced, and toxins are flushed. Always listen to your body! #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A6 (3/4): Your brain also wants attention for a break to organize the data you just worked on and create new and important synaptic connections. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A6 (4/4): After this “service break,” you’re ready to go for another hour and a half or two hours of work at maximum efficiency. #USABizParty #Chronobiology
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A6: They actually help us identify the need to take breaks, when to take them, or if we are already exhausted. #USABizParty
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
A6: They signal if our body is already tired, or exhausted, and tell us to stop or take a short pause. #USABizParty
— VirtuDesk (@virtudeskcom) July 26, 2022
A6
— THIAM MÉKÀ de GOGUENHEIM (@ThiamMeka2Gogue) July 26, 2022
The ultradian rhythm helps us to identify the times when we're at your peak level of focus and productive energy. Leverage this time for focused work.#USABizParty https://t.co/GyIJ7TQM8V
Q7. What are the best tips to increase our productivity based on the circadian rhythm?#Chronobiology#USABizParty pic.twitter.com/kCqUiNKycU
— #USABizparty (@USABizparty) July 26, 2022
A7 (1/6): AM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
1⃣ Get sunlight exposure within 30 minutes – 1 hour from waking up. Sunlight helps sync your rhythm, boost your mood, increase energy, synthesize vitamin D, and it helps you sleep better at night. #USABizParty #LifeWorkBalance
A7 (2/6): AM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
2⃣ Stay active – We are diurnal animals so you should work and move during the day, not in the night. Movement helps with better energy, focus, and sleep. #USABizParty #LifeWorkBalance
A7 (3/6): AM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
3⃣ Reduce or eliminate daytime naps. If you can’t do without them, make sure they don’t last more than 20-30 minutes to avoid entering the deep sleep phase and disrupting your internal clock. #USABizParty #LifeWorkBalance
A7 Work only when you are at your peak and rest a lot. You should also learn things and travel #USABizParty
— HAGGLETHIS.COM (@hagglethis) July 26, 2022
A7: So true. Avoid distractions during your sleeping time such as browsing on social media, playing games, or watching TV. If it's time to sleep, then sleep. #USABizParty
— Pavel Stepanov (@pavelStepanov77) July 26, 2022
A7 (4/6): PM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
1⃣ Finish your dinner 2-3 hours before bedtime (eating late may interfere with your sleep since digestive organs have a lot of work to do), #USABizParty #LifeWorkBalance
A7 (5/6): PM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
2⃣ Create an evening/bedtime routine to gradually slow down, and stop using tech devices 1 hour before bedtime to avoid exposure to blue light (it suppresses release of melatonin). #USABizParty #LifeWorkBalance
A7 (6/6): PM tip
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
3⃣ Create a sleep sanctuary in your bedroom – My Guide is available here: https://t.co/7OLX8rbAnY #USABizParty #Chronobiology #LifeWorkBalance
A7 Definitely definitely definitely get enough sleep and eat at regular intervals. If you can squeeze exercise into your life on a regular basis, that will also help!
— Charlie & Alyx – Charlie Appel Agency (@ColfaxInsurance) July 26, 2022
-Alyx#USABizParty https://t.co/862yHAN6wp
Q8. What are the best tips to maximize our energy levels based on the ultradian rhythm?#Chronobiology#USABizParty pic.twitter.com/6ZraJVU2Qc
— #USABizparty (@USABizparty) July 26, 2022
A8 (1/3): Make sure you take breaks when you need to! Breaks can be as little as 5 minutes, preferably 15-20 minutes after deep work sessions. And don’t check your phone during breaks: your brain should rest, too! #USABizParty #Chronobiology #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
A8 (2/3): Need ideas for restorative activities during breaks?
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
🔸 Get up from your chair, stretch, walk, do some yoga postures
🔸 Breathe
🔸 Look around you or out the window
🔸 Hydrate and/or get a nutritious snack (no refined carbs and sugars)#USABizParty #LifeWorkBalance
A8 (3/3): More ideas for restorative activities during breaks 👇🏼
— Sabrina Cadini (@SabrinaCadini) July 26, 2022
🔸 Meditate or practice mindfulness
🔸 Reflect/Journal
🔸 Call a friend
🔸 Hang out with your colleagues#USABizParty #LifeWorkBalance
A8
— THIAM MÉKÀ de GOGUENHEIM (@ThiamMeka2Gogue) July 26, 2022
Even if it seems counter-intuitive at first, you need to collaborate with your body by taking breaks. When you allow your body to recharge, not only will you have more endurance, but the quality of your “work time” will significantly improve.#USABizParty https://t.co/Q9Y9ULLeSs
It's more about what you can achieve rather than the time you spent achieving it. If taking more breaks makes you more productive, then go for it.#USABizParty#Chronobiology
— Theodore Bigby (@TheodoreBigby) July 26, 2022
Today's topic is so useful!
— Amy.M.Anderson (@snippetsbyAmy) July 26, 2022
I learned a new term, ultradian rhythm.
Thank you #USABizParty, guest @SabrinaCadini, and everyone!
Stay cool and take care!
I agree.
— Anna Scheller, Host of #USABizParty 🇺🇸 (@SchellerAnna) July 26, 2022
When @SabrinaCadini offered this topic, I thought it would be a great one for the summer.
Sometimes, we feel guilty taking breaks, but they are so important. Particularly for people who have so much to do.#USABizParty#Chronobiology
As a Holistic Precision Life Coach and creator of the Life-Work Balance System, I empower ambitious professionals and high achievers like you to optimize themselves and unlock their full potential, fostering enhanced well-being and productivity in their lives and careers. I combine innovative methodologies (epigenetics, neuroscience, chronobiology, and positive psychology) to facilitate profound lifestyle transformations.
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