How learning about ultradian rhythms can help you optimize time and energy. Use this hack to become your most productive and healthy self.
Do you work all day and feel drained by the end? It's not surprising if you do. We live in a society that emphasizes hard work and often ignores the importance of rest. Taking ultradian rhythm breaks can help you be less exhausted and more productive.
What Are Ultradian Rhythms?
Ultradian rhythms are biological cycles hardwired in our DNA ("clock genes") that help our body time biological events [2]. These cycles occur many times over 24 hours and help you function properly. Ultradian rhythms are similar to circadian rhythms in that they are both cycles. Circadian rhythms, however, tell your body how to operate in a 24-hour schedule, such as waking and sleeping [2].
An example of an ultradian rhythm is the energy/arousal cycle. When people first wake up, they tend to be motivated. This is due to physiological changes increasing your arousal and energy. After about an hour and a half, you will reach an ultradian performance peak of high productivity.
After that peak, the same physiological changes begin to move in the opposite direction, making you less energized. You may notice yourself making mistakes or feeling irritable and distracted. This is known as an ultradian trough (energetic low) and is an indication that your body is ready for an ultradian rhythm break [2].
What Is An Ultradian Rhythm Break
The ultradian rhythm break (URB) will give your mind and body a break. The ideal URB would be lying down for 20 minutes with an eye mask and earphones on and closing your eyes as if you were going to sleep. That, however, is not realistic for most people. Some examples of a more realistic URB are eating a healthy snack, walking, gently stretching, doing a guided meditation, performing a mindless task, calling someone you enjoy talking to, listening to calming music, or resting your eyes. Regardless, the URB should be 15-20 minutes [1,2].
Try to get in tune with your body and look for signs your body is asking for a break. When you start to feel flustered, distracted or tired, think about how long you've been working and if it's time for a URB. You could set a 90-120 minute timer as a reminder.
It is important to be productive during the 90-120 minutes. This means not scrolling on your phone or chatting with your work buddy. If you commit to being productive during those 90 minutes, you may be surprised by how much you can get done and how rewarding that URB is [2].
“Your systems use that down time for recovery, repair, replenishment and rebalancing. After which time, they return to a high level of productivity and efficiency for another 90 to 120 minutes.”- Pilar Gerasimo
Ultradian Healing Response
There are byproducts of your focus and productivity, such as metabolic waste. During your URB, the ultradian healing response kicks in to help with this byproducts [2]. During the ultradian healing response, "stores of fuel—in the form of adenosine triphosphate (ATP)—are delivered to your cells; blood sugar, hormones, and neurotransmitters are rebalanced; toxins are flushed; and many important fix-it and filing tasks are completed" [2]. In other words, your body repairs and replenishes itself so it can achieve peak performance again. URBs restore your body similarly to the way sleep does.
What Happens When We Skip Ultradian Rhythm Breaks:
As the day goes on, if we don't take URBs productivity decreases while mistakes increase. In addition, "bodywide inflammation rises, immunity drops, mental capacity, metabolism and mood all suffer" [2]. When we skip these breaks, our bodies will work for us to have another energy high. Therefore, our performance still increases. However, this performance peak will not be as high as the previous. If we continue to skip breaks, the performance peaks will continue to get lower and lower throughout the day.
Over time, if breaks continue to be skipped, increased blood pressure, declining mental capacity, slower metabolism, disruption in digestion and decline in motor skills are all more likely. If URBs continue to be ignored, more symptoms may arise; for example, inflammatory symptoms, hormonal imbalances, brain damage and memory loss, and even alterations to DNA [2].
What To Not Do:
DON'T take a break by eating a sugary snack, drinking coffee or smoking a cigarette.
The energy you may get from these solutions is short-lived. Instead of providing your body a break to restore itself, they often create another thing your body must physically recover from [2].
If you feel like you absolutely cannot take a break, DON'T just continue with the same activity/project you've been doing.
At least stand up and go to the bathroom or fill up your water. You could also change your environment or the project you are working on.
URBs are something that everyone can implement in their life. URBs don't just apply to people in the work force. Most things take mental energy and focus even if you don't realize it. An intense workout, driving your car or planning a vacation still require focus and energy. Learn to tune in to your body and notice when it's asking for a break. Give your body that breaks and see how it thanks you.
More resources:
The Healthy Deviant, by Pilar Gerasimo
The Living Expirement Podcast: by Dallas Hartwig (episode “Pause”)
The 20 Minute Break, by E.L. Rossi
1
Gerasimo, P. (2016, August 28). All about ultradian rhythms. Pilar Gerasimo.
2
Gerasimo, P. Use the science of ultradian rhythms to boost productivity, energy, and willpower. Blue zones.
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