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What’s your chronotype? How to optimize your routine

first_imgDo you have trouble getting up in the morning? Or are you most energized in the earliest morning hours? Many freelancers like working for ourselves because we can make our own schedules and work when we’re most productive, whatever time of day – or night – that may be.In recent years, a raft of new research has given credence to that idea that different people may naturally have different schedules and sleep patterns and that our contemporary 9-5 work culture isn’t for everyone.The emerging science of sleep and so-called “chronotypes” has found that some people are naturally morning people – more awake and productive in the morning and early to bed, and some people are night people – more awake and productive at night and sluggish and tired in the morning. Scientists have termed these two types “larks” and “owls,” respectively.When people are forced to adopt a schedule out of keeping with their natural instincts, like getting up too early to go to an office or staying out too late, “social jet lag” can occur. People are forced to adopt a schedule different from their innate one, and a host of negative repercussions can occur.As the New York Times laid out in 2013, social jet lag can lead to weight gain and depression. Earlier this year, Vox spoke to some of the estimated .2% of adults who have “delayed sleep phase” – a much later natural chronotype than normal (another portion of people has only a slightly later than normal pattern). For these people, regular daytime work or school schedules are a huge challenge. And it can be very hard if not impossible to change these natural characteristics (other than through age – teenagers, of course, find it very hard to get up in the morning; older folks tend to be on earlier schedules).The result can be a host of negative health outcomes: a study found “social jet lag correlated with insulin resistance — a precursor to diabetes — lower HDL cholesterol (the good kind), higher levels of triglycerides, higher waist circumference, and higher BMI.” Even after adjusting for other risk factors and habit, the correlations between poor outcomes and social jet lag remained.In another piece at Vox, writer Brian Resnick advocates more flexibility in work schedules, to accommodate late risers. He points to the advocacy group B Society, founded in 2006 and “working for a flexible society, which can support different types of families, differenttypes of work, and different individual circadian rhythms.” B Society advocates later school start times and more flexible office hours, so that workers can be most comfortable and productive.But many freelancers have already opted out of the 9-5 work-week. When we work for ourselves, we can get to work bright and early, or we can work late into the night and sleep in. Some freelancers like to stay on a regular daytime schedule, but others work only when inspiration strikes, or around other commitments.As this incredible chart shows, some of the most well-known creative minds kept highly unusual schedules. Balzac famously kept irregular hours (and may have contributed to his own death by drinking endless cups of coffee), waking at 1am and napping in the morning. Pablo Picasso was an owl, sleeping from 2am until 11am. Larks like the writers Haruki Murakami and Maya Angelou are up before dawn and in bed before the nightly news.When do you naturally like to go to sleep and get up? Are you a freelancer so you can set your own work and sleep hours? Are you a lark or an owl?last_img read more

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first_img Top Stories The 5: Takeaways from the Coyotes’ introduction of Alex Meruelo Former Cardinals kicker Phil Dawson retires “I’ll get a few Bibles in the mail, I’m sure, and rightfully so,” he quipped.The Cardinals went 13-3 and reached the NFC Championship Game, which no doubt helped raise their profile among casual NFL fans. However, the type of access that has been promised in this series, with cameras following players and coaches everywhere from meetings and games to their time at home, is the kind that should allow people to feel a different kind of connection with a team that has rarely been among the NFL’s most popular.And whether they like the Cardinals or not, chances are there will be many who feel the excitement of the good times as well as the disappointment in the bad.“I’m extremely excited,” safety Tyrann Mathieu said. “We had a lot to be proud of last year, the things we accomplished as a team. It didn’t end how we wanted it to end, but it was a great season for us.”Now, will that season turn into a great show?That remains to be seen, but based on the reception similar series have received — and the trailer that was released earlier in the week — it appears likely that this will be a worthwhile watch.“I can’t wait until that comes out,” safety Tony Jefferson said. “That’s going to be fun seeing that. I know they made a stop at my house — my son gets some camera time and all that, start him early.” Palmer noted he’s sure there will not be any video of their gameplans or anything like that, but instead he expects footage of interaction between players and coaches as well as their families.“It should be shared with our fans,” he said.And yes, you can count Palmer among those who cannot wait to see what the show has in store.“You’re around guys all day long but when guys leave, who knows what goes on,” he said. “You don’t really know how many kids some guys have or how many people are living with him from back home, whatever the situation is.“It will just be cool to get a different perspective on your own teammates.” Derrick Hall satisfied with D-backs’ buying and selling That’s not to say there isn’t some trepidation, as Patrick Peterson said he’s been anxious to see the show.“I’ve been dreading to watch,” he noted, adding he was told the team will watch the seventh episode in Los Angeles. “Which was around the Green Bay game, so I can’t wait to watch it Thursday.”Peterson laughed as he said that.For most of the players, this will be their first time on TV doing something other than playing football. For QB Carson Palmer, though, this is a little bit of old hat.The veteran was on the Cincinnati Bengals in 2009 when “Hard Knocks” came to town. He, along with Evan Mathis (Bengals, ’09), Jermaine Gresham (Bengals, ’09) Corey Peters (Falcons, 2014) and Chris Clemons (Dolphins, 2012) all have experience with that series, though Palmer noted how different this experience was.“I think there’s similarities, and when you do ‘Hard Knocks,’ after a while, the cameras are just part of the environment, and they just kind of blend in,” he said. “And that’s only when they’re with you for three weeks.“When they’re with you from now (offseason) until the end of the season, they really become just a piece of furniture in the room. You don’t really think anything of them, and I think that’s what ‘Hard Knocks’ is trying to get and what we achieved is you just don’t realize when you’re on, who’s mic’d up; you’re being yourself, you’re just going about your business the way you normally do.” Grace expects Greinke trade to have emotional impact 0 Comments   Share   It will not be the first time a television series went inside an NFL organization, as HBO’s “Hard Knocks” has been a staple for NFL fans since it debuted on HBO in 2001. However, what separates the two series, besides the teams involved, is that while “Hard Knocks” almost gives a realtime look at a team during training camp, showing roster battles and cuts, whereas “All or Nothing” will give an inside look at a team months after its season ended.That’s part of why Cardinals coach Bruce Arians was on board with the idea.“That it wouldn’t be a distraction and it was not going to be ‘Hard Knocks,’” he said of what convinced him to be a part of it. “Where that I was talking about players or they were in meetings with us talking about players.“They presented it in a way, and they did a very, very professional job of not intruding our space. We had very small cameras — everybody got used to them after a while — I got used to having a microphone on every day. After a while, you’ll be able to tell I didn’t change any.”Arians is known for his colorful language, and it sounds like viewers will not miss out on that part of his personality. TEMPE, Ariz. — Thursday night in Los Angeles, members of the Arizona Cardinals organization will attend a world premier for “All or Nothing,” an Amazon series that documents their 2015 season.The show will feature eight one-hour episodes, and be available to Amazon subscribers starting July 1. As Cardinals president Michael Bidwill explained it, the goal is to help grow the Cardinals’ brand.“What we want is to really tell our story to a much bigger audience than we previously had,” he told Doug and Wolf on Arizona Sports 98.7 FM Wednesday. “I think it gives us a tremendous, tremendous opportunity to go out there and pick up fans from all around the country.”last_img read more