Going to bed early and rising early is associated with better mental health than going to bed late and rising late.
Home-to-work transition helps to fuel employees’ level of engagement and
contribute to the productivity of their workday.
Occupational stress and job burnout are risk factors for depressive symptoms.
Warming up, or ‘priming’ your brain for as little as 5 minutes before a task shows immediate performance improvement, and significant lasting improvement of overall performance following a 4 month course.
When u expose yourself to daily low light intensity, like the kind of dim lighting in most indoor environments, it significantly INCREASES MELATONIN SUPPRESSION at night if u are exposed to night time artificial lighting. The test group who got outside and was exposed to bright sunlight many times during the day did not have nearly as much melatonin suppression at night.
Disruptions in sleep quality, continuity, and timing can trigger or worsen psychiatric symptoms, and vice versa.
High-performing athletes consistently ask themselves one thing before practice:
What can I do to get better today?
And one thing after practice:
What did I get better at today?
This focus on the process leads to the largest boost in performance.
What they found: There’s a reason that research finds that Nobel prize winning scientists tend to have more hobbies than those who are good but not quite great scientists. In this study, they researchers looked at how leisure activity impacts our work. What they found is that leisure activity boosts work self-efficacy, potentially helping us perform better in our day jobs. But there was an important caveat. It wasn’t just about having a hobby, the impact of workplace self-efficacy was highest when people took their hobby serious and it was different enough from their actual work. In other words, if their hobby was too similar to their work, it actually hurt work self-efficacy.
What it means: Common advice tells us to get obsessed about something to be great at it. Be the football coach who only loves all things football. Well…research might point us in another direction. In this case, we need activities and hobbies that are different. Activities that allow us to turn our brains away from whatever it is we do during our day job. Diversify your experiences and pursuits.
What they found: In this study, researchers compared sleep versus easy aerobic activity (Think: an easy jog or bike ride for an athlete), in rugby athletes. They found that sleep extension had a faster recovery in cognitive performance, but aerobic activity led to quicker neuromuscular function and autonomic recovery.
So What? It’s important to note that this was a small study looking at a single nights sleep. But it does provide something novel and useful. If you need to get ready for game or big performance, of course you should prioritize sleep, but you shouldn’t neglect some easy aerobic exercise. Perhaps this is the reason why so many runners go for an easy shakeout jog the morning before a race?
Is there an optimum time to eat dinner to reduce the risk for Type 2 Diabetes? This study on 7000+ adults found eating dinner 3h or longer before bedtime is associated with reduced risk for type 2 Diabetes.
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