The Peak Time For EverythingWord下载.docx
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The Peak Time For EverythingWord下载.docx
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Mostpeopleorganizetheirtimearoundeverythingbutthebody'
snaturalrhythms.Workdaydemands,commuting,socialeventsandkids'
schedulesfrequentlydominate--inevitablyclashingwiththebody'
scircadianrhythmsofwakingandsleeping.
Asdifficultasitmaybetoalignscheduleswiththebodyclock,itmaybeworthittotry,becauseofsignificantpotentialhealthbenefits.Disruptionofcircadianrhythmshasbeenlinkedtosuchproblemsasdiabetes,depression,dementiaandobesity,saysSteveKay,aprofessorofmolecularandcomputationalbiologyattheUniversityofSouthernCalifornia.Whenthebody'
smasterclockcansynchronizefunctioningofallitsmetabolic,cardiovascularandbehavioralrhythmsinresponsetolightandothernaturalstimuli,it'
givesusanedgeindailylife,'
Dr.Kaysays.
Whenitcomestodoingcognitivework,forexample,mostadultsperformbestinthelatemorning,saysDr.Kay.Asbodytemperaturestartstorisejustbeforeawakeninginthemorningandcontinuestoincreasethroughmidday,workingmemory,alertnessandconcentrationgraduallyimprove.Takingawarmmorningshowercanjump-starttheprocess.
Theabilitytofocusandconcentratetypicallystartstoslidesoonthereafter.Mostpeoplearemoreeasilydistractedfromnoonto4p.m.,accordingtorecentresearchledbyRobertMatchock,anassociateprofessorofpsychologyatPennsylvaniaStateUniversity.
Alertnesstendstoslumpaftereatingameal,Dr.Matchockfound.Sleepinessalsotendstopeakaround2p.m.,makingthatagoodtimeforanap,saysMartinMoore-Ede,chairmanandchiefexecutiveofCircadian,aStoneham,Mass.,trainingandconsultingfirm.
Surprisingly,fatiguemayboostcreativepowers.Formostadults,problemsthatrequireopen-endedthinkingareoftenbesttackledintheeveningwhentheyaretired,accordingtoa2011studyinthejournalThinking&
Reasoning.When428studentswereaskedtosolveaseriesoftwotypesofproblems,requiringeitheranalyticalornovelthinking,theirperformanceonthesecondtypewasbestatnon-peaktimesofdaywhentheyweretired,accordingtothestudyledbyMareikeWieth,anassistantprofessorofpsychologicalsciencesatAlbionCollegeinMichigan.(Theirperformanceonanalyticalproblemsdidn'
tchangeoverthecourseoftheday.)Fatigue,Dr.Wiethsays,mayallowthemindtowandermorefreelytoexplorealternativesolutions.
Ofcourse,everyone'
sbodyclockisn'
tthesame,makingitevenhardertosynchronizenaturalrhythmswithdailyplans.Asignificantminorityofpeopleoperateoneitheroftwodistinctivechronotypes,researchshows:
Morningpeopletendtowakeupandgotosleepearlierandtobemostproductiveearlyintheday.Eveningpeopletendtowakeuplater,startmoreslowlyandpeakintheevening.
Communicatingwithfriendsandcolleaguesonlinehasitsownoptimalcycles,researchshows.Sendingemailsearlyinthedayhelpsbeattheinboxrush;
6a.m.messagesaremostlikelytoberead,saysDanZarrella,social-mediascientistforHubSpot,aCambridge,Mass.,Webmarketingfirm,basedonastudyofbillionsofemails.'
Emailiskindoflikethenewspaper.Youcheckitatthebeginningoftheday,'
hesays.
ReadingTwitterat8a.m.or9a.m.canstartyourdayonacheerynote.That'
swhenusersaremostlikelytotweetupbeat,enthusiasticmessages,andleastlikelytosenddownbeattweetssteepedinfear,distress,angerorguilt,accordingtoastudyof509milliontweetssentovertwoyearsby2.4millionTwitterusers,publishedlastyearinScience.Onelikelyfactor?
'
Sleepisrefreshing'
andleavespeoplealertandenthusiastic,saysMichaelWaltonMacy,asociologyprofessoratCornellUniversityandco-authorofthestudy.Thecheerinesspeaksabout1-1/2hourslateronweekends--perhapsbecausepeoplearesleepingin,Dr.Macysays.
Othersocialnetworkingisbetterdonelaterintheday.Ifyouwantyourtweetstobere-tweeted,postthembetween3p.m.and6p.m.,whenmanypeoplelackenergytosharetheirowntweetsandturntorelayingothers'
instead,Mr.Zarrellasays.AndpoststoFacebookatabout8p.m.tendtogetthemost'
likes,'
afterpeoplegethomefromworkorfinishdinner.Atthattimeofday,they'
relikelytoturntoFacebookfeelinglessstressed.'
Youhavelessstufftodoandmoretimetogive,'
saysMr.Zarrella.
Late-nightdramacanbefoundonTwitter,whereemotionsheatupjustbeforebedtime,between10p.m.and11p.m.,saysScottA
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