Over the past few years, some research has been indicating that even a modest variation in waking and sleeping times can create health issues. In , German research Till Roenneberg co-authored a study in Current Biology finding that even the normal social jetlag that occurs between weekdays and weekends was correlated with increased body-mass index for overweight people. A lag of just one hour increases the likelihood of obesity by about a third. This was based on a huge internet survey of 65, Europeans.
People who are naturally night owls seem to be particularly affected, perhaps because their natural needs are so at odds with our 9-to-5 workdays, which is geared toward early risers' needs. A few studies have found that night owls are more prone to depression and that obese night owls are more likely to have sleep apnea.
Of course, these are correlational studies, and they don't prove that social jetlag is necessarily causing all these problems. However, other evidence from sleep experiments in people and animals suggests that links between sleep schedule, metabolism, and health problems are quite plausible. Full of win. If you're under-sleeping during the week, you're probably trying to catch up on weekends. But that catch-up sleeping-in on weekends just sets you up for terrible Monday mornings.
It sounds painful, but try it out for a weekend, and see how you do on Monday. If you combine 1 and 2, you can think of it as essentially shifting sleep from one time in your week to another. You don't actually have to lose any of your precious time doing this. If you find you need a nap on Saturday or Sunday, do it between noon and 4 pm for 30 minutes or less, which will be less likely to interfere with your sleep at night. If you are tired on Monday morning, get outside and get some sunlight.
Remember, your circadian rhythm is set by your eyes' exposure to light, which directly sends signals to your brain to wake up. Even a cloudy day outdoors can be several times brighter than the average office space which is often on the darker side to accommodate computer screens.
If you absolutely can't get outside or you have been plagued with a work schedule that requires you to get up before the sun rises, then crank up those lightbulbs indoors.
He suggests you use Monday as the day to wear your favorite new outfit. This can help build your confidence around the office and might get you a few compliments from co-workers, he says. Sutton Fell says when you look good, you feel good. Be positive. This starts before you even get to work. To pump yourself up on your way in to work, try listening to your favorite songs, Friedman says.
When you get to the office, do your best not to be a complainer--and keep your Monday morning grumpiness to yourself, Friedman adds. Creating or contributing to a culture of complaining is no way to improve your attitude. Make someone else happy. Make a vow to do something nice for someone else as soon as you get to work on Monday, Sutton Fell suggests.
Kjerulf agrees. He says we know from research in positive psychology that one of the best ways to cheer yourself up is to make someone else happy. Keep your Monday schedule light. Knowing that Mondays are traditionally busy days at the office, a good strategy is keep you Monday schedule as clear as possible, Kahn says. This will help you to come into Monday with more ease from the weekend. Most of us will be familiar with the experience of time passing excruciatingly slowly when we're waiting for something to happen.
Studies have shown this is especially the case when we are looking forward to something, said cognitive neuroscientist Muireann Irish from the University of Sydney. Think about a child who repeatedly asks, "Are we there yet? And time can appear to drag even more slowly if you're the impulsive type, who gets restless or even angry when you don't get what you want immediately.
In a study by German psychologist Marc Wittmann, people forced to sit in a room without doing anything for seven-and-a-half minutes felt the time passed differently, depending on who they were. Some said the duration was just two-and-a-half minutes, while for the most impulsive it felt like So it's not just external factors, but who we are that influences our perception of time.
But how does that work? There's no real consensus on where and how in the brain time is processed, said Dr Wittman, who is from the Institute for Frontier Areas of Psychology and Mental Health in Freiburg. But, he said evidence suggest our brain's motor regions are important at timescales relevant to activities like talking, playing music, driving or playing sport — a matter of a few seconds at most.
This article contains content that is no longer available. When it comes to durations longer than five seconds, Dr Wittmann's experiments indicate our judgments are not that accurate. At this "fuzzy" level of sensing time, a different part of the brain is involved. In another set of experiments carried out by Dr Wittman, people in an fMRI scanner were asked to judge the duration of intervals lasting up to 18 seconds.
Wearden et al. When this was tested by Kellaris , they found that when listeners enjoyed the music more, time seemed to slow down. Or—prepare yourself for a degree about-face—it could all be the other way around.
Participants doing a boring task were tricked into thinking it had lasted half as long as it really had. This fact can be used to measure whether people are too tired to fly a plane, drive a truck or be a doctor. Indeed just such simple hand-held devices that quickly assess your tiredness are already being developed Eagleman, The effort of trying to either suppress or enhance our emotional reactions seems to change our perception of time.
Psychologists have found that when people are trying to regulate their emotions, time seems to drag on. Vohs and Schmeichel had participants watch an 11 minute clip from the film Terms of Endearment.
Some participants were asked to remain emotionally neutral while watching the clip and others were told to act naturally. Those who tried to suppress their emotions estimated the clip had lasted longer than it really had. Conversely when we are cooled down, our sense of time also slows down. Sign up to join this community. The best answers are voted up and rise to the top.
Stack Overflow for Teams — Collaborate and share knowledge with a private group.
0コメント