You may be familiar with the circadian rhythms which govern our sleep-wake cycle over a 24-hour period but did you know there’s another biological rhythm that plays a crucial role in our well-being: the ultradian rhythm?
What Are Ultradian Rhythms?
Ultradian Rhythms are recurrent patterns that occur multiple times within a 24-hour cycle, typically with a frequency shorter than that of circadian rhythms. These rhythms influence various bodily functions, including hormone release, brain wave activity, and even our levels of alertness and focus. Ultradian Rhythms are the processes in which the mind and body communicate. It is through the peaks and troughs of your Ultradian rhythms that your physical body processes and exchanges information with your consciousness and spirit about your lived experiences and in time and space.
It wasn’t that long ago that our relatives and ancestors lived aligned to and in sync with Ultradian Rhythms. Unfortunately, we modern-day humans have been entrained to override or “power-through” those troughs more and more over time and through our culture and our modern-day work environments. Rather than stepping away to take a rest break many of us have learned to down more caffeine, to “suck it up”, to get back to work and be more productive and produce more. By powering through, we ignore the alert signals our body sends telling us that a rest period is needed and we deny our body and mind the time needed to catch one another up.
Harnessing Ultradian Rhythms for Productivity
Research suggests that our energy levels fluctuate in approximately 90 to 120-minute cycles throughout the day. During each cycle, we experience peaks of alertness and productivity followed by periods of reduced focus and energy. By recognizing these natural rhythms, we can structure our day to maximize productivity while minimizing stress.
The Power of Rest and Renewal
During periods of low energy, taking short breaks to rest and recharge can help replenish mental resources, prevent burnout, and improve overall well-being. Activities such as mindfulness meditation, deep breathing exercises, going for a walk, or simply stepping away from our work environment can be highly beneficial. You truly can choose from an array of healthy options how to spend your rest breaks. They can differ from day-to-day and can be more like a “dealer’s choice” style of self-care practice.
The Role of Ultradian Rhythms in Stress Management
Honoring and allowing ourselves to synchronize with our ultradian rhythms is key to effectively managing stress and good health. These rhythms regulate our energy levels throughout the day, influencing when we feel alert and when we experience dips in concentration and motivation.
By aligning our activities with our ultradian rhythms, we can optimize our competencies, productivity, safety, and well-being. Incorporating regular breaks into our daily routine can sure go a long way toward optimizing performance and minimizing stress.
Tips for Aligning with Ultradian Rhythms
- Work in 90 to 120-minute intervals: Schedule your most demanding tasks during times of peak energy, typically in the morning, and take regular breaks throughout the day.
- Listen to your body: Pay attention to your natural fluctuations in energy and adjust your schedule accordingly. If you feel a slump coming on, take a short break to re-energize. 20-minute restorative rest-breaks every 90 to 120minutes of work and focus time are optimal but taking that same 20 minutes of rest and parsing it out over a 90-minute work period is also beneficial to those who can’t do 90 straight minutes of work.
- Prioritize restful activities: Incorporate activities that promote relaxation and renewal into your daily routine, such as taking a walk, practicing yoga, or engaging in a hobby you enjoy. Remember that you want to give your brain a rest, so if your hobby is trying to solve “The Davinci Code”, for example, you might want to save that intense focus and productivity for another time or pick that back up in your next 90-minute work period.
- Create a conducive environment: Design your workspace to minimize distractions and support focus and concentration. Consider incorporating elements such as natural light, ergonomic furniture, a quiet workspace free of distractions, and bring in some calming decor.
Strive to Build Self-Care Practices Aligned with Your Individual Needs
As we navigate the complexities of modern life, following the lead of our ultradian rhythms can be a powerful way forward in managing stress and optimizing performance. By working in harmony with our body’s natural rhythms, we can cultivate greater resilience, productivity, and overall well-being.
This Stress Awareness Month, I want to encourage you to commit to leaning in to listen to your body and embrace the restorative power of your Ultradian Rhythms. If you think you might like some help tuning in to your Ultradian Rhythms I can help with that! Book a virtual strategy consultation with me and let’s chat about what services and programs I offer that can help you to be more educated and practiced with synchronizing to them and even with the people in your household.
Also, I am currently working to create Virtual Classes and Workshops to teach powerful stress reducing self-care practices that include Ultradian Rhythm entrainment. Be the first to learn when I launch those classes and how you can participate by staying tuned into my Blog or subscribe to my newsletter and get notifications about those straight to your inbox.
