“Time is money,” Benjamin Franklin taught in the 18th century. However, the rational use of time requires an understanding of human limits that seems to have been lost in this era of multiple screens and multitasking.
The habit of stretching work hours into endless nights, for example, not only is harmful to health but can also be counterproductive. This is demonstrated by English neuroscientist Russell Foster in The Circadian Code(translated by André Fontenelle; Objetiva; 432 pages).
Throughout the book, Foster, who is a professor at Oxford and directs the Institute of Neuroscience of Sleep and Circadian Rhythms, emphasizes the importance of regular work and rest schedules. Inadequate sleep increases the risks of developing diabetes, obesity, Alzheimer’s, and even some types of cancer, among other diseases.
The economic impact of lack of sleep is not yet well documented, but there are already studies indicating performance issues among junior traders at Goldman Sachs and UK bankers subjected to extensive work routines.
A more ambitious study conducted in Australia between 2016 and 2017 estimated the cost of poor sleep to the national economy: 26 billion Australian dollars in a year when the country’s GDP was 1.5 trillion.
The “circadian rhythms” that Foster studies in his laboratory are mechanisms that regulate various bodily functions throughout the day. “Circadian” comes from circa, a Latin word for “about,” because these biological cycles are not exact – they last around 24 hours.
Foster explains the complex molecular mechanisms that allow the body’s cells to regulate, for example, the appropriate secretion of hormones for each hour of the day.
We have not only one, but several biological clocks. Different organs, such as the liver and pancreas, have their own timing. However, there is a master clock that coordinates all others, located in a region of the brain called the suprachiasmatic nuclei (SCN).
The Circadian Code provides ample material for the science enthusiast to learn about biological rhythms and the different stages of sleep. It also teaches simple ways to better enjoy the day and preserve rest time.
Below, the reader will find a summary of Foster’s main tips. Perhaps not all of them are adaptable to your routine. But it’s worth trying some changes for a better, longer, and more productive life.
After all, time is not just money.
RESOLVING ISSUES
Unfortunately, markets do not operate according to your circadian rhythm. If possible, however, try to concentrate the most difficult decisions between late morning and early afternoon.
It is during this period that adults’ cognitive abilities are sharpest – on average, of course: there are differences from one individual to another.
The intelligence of teenagers only fully awakens a few hours later. However, most schools start their activities early in the morning – which, Foster argues, is a mistake.
AVOID NIGHT OWL
Our retina has specialized receptors that measure sunlight to adjust our biological clock – and they are not related to our vision.
Unless the night worker can completely avoid morning light, their biological rhythm will not adjust to the routine.
There are palliative measures, such as installing bright light in the workplace. However, in the long run, there will be damage. Obesity, depression, heart problems, strokes are conditions that afflict those who work night shifts more frequently.
Foster is categorical: “our biological clock does not adapt to the demands of night work.”
JET LAG
In long-distance journeys, it is ideal to reserve a few days to acclimatize to the new time zone. Since this is not always possible due to scheduling or budget constraints, the alternative is to adjust to the new time zone by regulating exposure to sunlight: when traveling west, seek morning light; if you have traveled east by more than six or seven time zones, avoid going out in the morning and seek afternoon light.
PREPARING FOR SLEEP
Sleep is essential for consolidating memories of the day and for feeling good the next day. Foster gives very simple tips for maintaining a culture of good sleep.
At night, only lighter meals, and no caffeine. Also, avoid physical exercise too close to bedtime. In private conversations with your partner, only trivial subjects – no discussing work or financial problems.
The phone should be set aside half an hour before bedtime. The light is not high enough to alter the biological clock adjustment – but videos, emails, social networks, and electronic games excite the brain, favoring a state of wakefulness.
The ambient light, however, should be soft. And this applies not only to the bedroom but also to the bathroom, which usually is the last room we visit before going to bed.
Source
Arwen Volkov, A graduate of the University of St. Gallen in Switzerland with a degree in International Finance, Arwen specializes in sustainable finance and green investments. She began her career at an investment bank in London, where she developed financing models for environmentally friendly projects. Known for her analytical and strategic thinking skills, Arwen is a sought-after financial consultant. In her spare time, she mentors fintech startups, contributing to their growth strategies. She is also a nature enthusiast and an amateur photographer.
