ON REDUCING STRESS

A body of research in the late 1900s focused on certain biological rhythms that we humans experience. After 90 minutes or so of activity, the body calls for a period of rest (this is called an ultradian rhythm – one that is shorter than 24 hours).

We have known for a long time that sleep follows a rhythm something like this: after 90 minutes or so of “normal” sleep, there is a brief period of REM (Rapid Eye Movement) sleep. This is when our most vivid dreams occur.

In our waking hours, after a period of what might be called “dominant brain activity,” the body and your psyche begin to tire. You have had the experience – you find yourself yawning, you feel the need to stretch, you can’t concentrate, you are reading something, and suddenly realize you can’t remember what it was you just read!

 It’s possible to override this. You can tell your body (and psyche), “This is an emergency!” And your body will kick into emergency mode for another 90 minutes or so. But then the “call” to rest is more insistent. You may start to make mistakes, and so forth. By the end of the day, you are often exhausted and irritable.

Things like coffee breaks mid-morning and mid-afternoon addressed this situation long before the current research revealed its importance. Unfortunately, many people don’t use the coffee break as an opportunity to relax, and therefore negate its possible benefits.

Ideally, after 90 minutes or so of activity, you will totally relax for ten minutes or so. At the conference where I first learned of this, the presenter had it set up so he could lie down and sleep for fifteen minutes between his lectures!

TRY IT!

For a whole week, continue doing things the way you have been doing them – working at full speed all through the day. Then at the end of each day, take notes (with pen and paper for yourself on the quality of your work, your energy level, and your overall level of stress,  anxiety and irritability.

The next week, discipline yourself to take a totally relaxing break for fifteen minutes or so mid-morning and mid-afternoon. Take similar notes at the end of each day. Then compare the two weeks.

This principle is especially important when you are driving a car. After 90 minutes or so, find some way to relax for a few minutes – change drivers, get a cup of coffee, walk around for a few minutes, or maybe just stretch out in the car seats.

If someone asks you what in the world you are doing, just explain to them about ultradian rhythms!