Hassan Shaikh explores how circadian rhythm could be a consideration for a sustainable and human centric hybrid working strategy.
The pandemic. It is unbelievable the number of lessons that we learnt from this cataclysmic event. This one should be of interest if you are actively progressing work and the workplace toward human centricity.
The pandemic has brought about a new work reality for many people globally. Hybrid working is a working choice or option that involves people switching contexts between remote work (usually from home) and in-person work at an office or any other location. While hybrid working certainly has its benefits, such as increased flexibility and reduced commute time, it also comes with its own set of challenges. One challenge that I started looking at a little deeper, in terms of workplace well-being, is maintaining a healthy circadian rhythm.
What is Circadian Rhythm?
Circadian rhythm is the natural, 24-hour cycle that regulates our sleep-wake patterns and other significant physiological processes. It is controlled by our internal “biological clock”, which responds to environmental input such as sunlight and darkness. When our circadian rhythm is disrupted or out of sync, the research shows that it can lead to some serious health related issues such as sleep disorders or even increased risk of chronic diseases. That’s pretty significant!
How Hybrid is Disrupting Work
Hybrid working has shown be a disruptor of our circadian rhythm in several ways. There is a direct link to working from home and more irregular sleep schedules. Without strong experience or agreement around planning your days to commute or maintain even creating a realistic work schedule, many people may find themselves staying up later or sleeping in later than usual. Sound familiar? The lack of natural light cues may make it difficult to maintain a consistent sleep-wake cycle. Working from home can make it more difficult to separate work time and personal time.
Even though some of us have now found some sort of flow, the boundaries between work and personal life can easily blur, making it harder to establish a routine and stick to a regular sleep schedule. Further, the stress of remote work or new work demands can also disrupt our circadian rhythm, leading to sleep problems or even other health issues.
Interestingly, sleep/wake cycles are also linked to personas. Here are the 4 types of personas called Sleep Chronotypes. They are:
It’s fascinating how the type of chronotype you are can relate to your time for productivity. Can you identify with a specific chronotype?
Maintaining a Healthy Circadian Rhythm in Hybrid Environments
To maintain a healthy circadian rhythm while working in a hybrid environment, there are several strategies that can be implemented. Based on some of the literature available, there seems to be some really easy to implement advise, built on the foundation of self-management, that could be implemented:
- Try to maintain a consistent sleep schedule, even if the time you wake up or go to bed varies. This can help regulate your body clock and promote better sleep.
- Try to establish clear boundaries between work time and personal time, such as setting a designated workspace and stepping away from work-related activities during off-hours.
- Try to incorporate natural light cues into your day. This can involve taking breaks outside or opening windows to let in natural light, which can help regulate your circadian rhythm.
- Lastly, prioritise self-care and stress management techniques, such as exercise or meditation, which can help reduce stress levels and promote a healthy circadian rhythm.
- As esoteric as it may seem, try to start exploring your chronotype. Know the persona you have for sleep, may empower you to make better decisions to try to regain consistency with your sleep and your work schedule.
None of this is new information. There have been studies looking into this for many years. And even though we can all appreciate the benefits of hybrid working, a health related side effect could be the disruption of our circadian rhythm which can lead to a range of health issues. By taking intentional steps to maintain a healthy sleep schedule, establishing clear boundaries for your hybrid working schedule, incorporating natural light cues, and prioritising self-care, people can understand and promote a healthy circadian rhythm in a sustainable hybrid working environment.
