The Peak Time For EverythingWord下载.docx

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