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Owls and the Fowls
The Inclusion Bites Podcast
Owls and the Fowls
JL
Speaker
Joanne Lockwood
SJ
Speaker
Stephen Jasper
00:00 "Inclusion Bites: Sparking Change" 06:06 "Unexpected Journey Through Travel" 07:28 Saved by Sunlight and Walking 11:56 Westward Flying and Sleep Patterns 16:14 Jet Lag vs Travel Fatigue 16:59 "Jet Lag vs Travel Fatigue" 22:51 "Travel Fatigue and Weight Struggles" 25:55 "Blinds Closed for Crew Convenience" 27:15 "Adjusting Time While…
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“Join me as we uncover the unseen, challenge the status quo and share stories that resonate deep within.”
“Career Burnout in Healthcare: "And after about 10 years in the hospital system and you get burnout. I hear stories about, you know, the nurses, especially during the pandemic, how exhausting it was.”
“And I think my craziest travel, the one that really changed my life was a three day trip to Buenos Aires.”
“And it was sunny, you know, it was Winter, but it was sunny and that sunlight absolutely saved me. So sunlight is a key thing.”
“I found that really, really difficult to fly to San Francisco a couple of years ago after Covid, because I was a lot bigger. I was a lot more cramped. I was just uncomfortable.”
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Welcome to Inclusion Bites, your sanctuary for bold conversations that spark change. I'm Joanne Lockwood, your guide on this journey of exploration into the heart of inclusion, belonging and societal transformation. Ever wondered what it truly takes to create a world? Remember, everyone not only belongs, but thrives. You're not alone. Join me as we uncover the unseen, challenge the status quo and share stories that resonate deep within. Ready to dive in? Whether you're sipping your morning coffee or winding down after a long day, let's connect, reflect and inspire action together. Don't forget, you can be part of the conversation too. Reach out to jo.lockwood@seechangehappen.co.uk to share your insights or to join me on the show.
So adjust your earbuds and settle in. It's time to ignite the spark of inclusion with Inclusion Bites.
Today is episode 183 with the title Owls and the Fouls. And I have the absolute honour and privilege to welcome Stephen Jasper Stephenis a jet lag consultant and chrono diversity advocate who reshapes how we review time, productivity and work based inclusion. When I asked Stephen to describe his superpower, he said it is providing simple interventions that help people manage not only their jet lag, but their working lives and productivity. Hello, Stephen, welcome to the show.
Hello, Joanne. Thanks for the lovely welcome.
Absolute pleasure. I could tell by your accent you're not from around these parts.
I'm about as far away from those parts as you can get. Really? Yes, I am. I'll confess up front, I am an Australian and that's why it's pitch black here. It's just gone midnight when you're interviewing me and I'm a bit of a night owl. Come back to that. And it's a public holiday here, so that's what I'm doing on my public holiday at midnight.
So which public holiday is it?
It's a public holiday called Anzac Day and the closest equivalent I know, the Americans have Veterans Day. What's the UK equivalent?
Armistice. Yeah. Remembrance Sunday. Armistice. Yeah, that kind of thing. Or Victory in Europe. VE Day. Those sort of things.
Yeah, those sort of. It's. But it's a commemoration of a loss. So Anzac stands for Australia, New Zealand Army Corps. So of course it's celebrated in both Australia and New Zealand and it's a loss in a place called Gallipoli in Turkey. So 10 years ago they had their hundredth anniversary and it was a very big and emotional deal. So we will have a dawn service and halfway between me and the city, I'm about eight kilometres out of the city, we have the shine of remembrance and there'll be a. A dawn service there for the fallen and fallen, those who.
In war. And so there's going to be early morning trams, like 4 o' clock in the morning transport to get people to the shrine of remembrance or other places of commemoration.
So very. A very deep, meaningful. And I say sombre. Sombre.
Sombre is a good word for sombre.
Yeah, yeah. Reflection of the nation's loss. Yeah. And remembrance.
And also gratitude to those who fought for our nation.
Yeah, it's. I don't know if you have the same expression. In Australia we would say lest we forget.
It's a very much. Yeah, very much. That phrase here. And we have the torch that gets lit and. Okay, is that a thing that you do there? Is that an Australian thing? Like in a. An RSL or a legacy club with a member? They'll say lest we forget. And there's a torch that gets lit. It's an electric light inside a torch.
I don't know that particular tradition. We will probably have a lone bugler trumpeting out the last post.
Yes, we have that, but you. Okay, we had the torch as well.
So I'm not aware of the torch. So it's possible we would lay holly wreaths at the cenotaph or. Yeah, we would lay wreath to Hollywood. That's more of a First World War remembrance as well, right?
Yes. And also rosemary sprigs. Is that a thing for you?
I don't think we're big on rosemary sprigs in the. In the uk.
But it's for remembrance. It's not to, you know, garnish your lamb roast.
We have rosemary, but now we would use poppies. Poppy poppies are kind of our remembrance symbol.
We use poppies as well, but they tend to be fake because I don't know that there's a lot of. They certainly don't grow wild here. I have seen gardens near me, but, yeah, they don't.
They're biodegradable these days. They used to be paper and plastic. Hopefully they're better now. Wow. We just had a quick cultural lesson, so thank you for that, Stephen. It was fascinating. I don't know if it's linked at all, but, you know, you are a jet lag expert. And cranodiversity.
You could talk a bit about cranodiversity. Is the fact you're in Australia contributing factor to the fact you're an expert in jet lag?
Absolutely, absolutely. Australia is the best place in the world to research jet lag. And if you've ever flown here, you'll understand why. And I'll explain how I got into it, because how did this guy become a jet lag expert? So I started off life as a pharmacist and I was happy as a compounding pharmacist working in the hospital system. So I'm one of those people that actually knows how to work in water and pestle. I can drive those things. And after about 10 years in the hospital system and you get burnout. I hear stories about, you know, the nurses, especially during the pandemic, how exhausting it was.
And I felt for them because I'd been, you know, in that and not in the pandemic. And I moved into the pharmaceutical industry, which is a fairly logical progression. And I had a number of roles and I fell into a role where I did a lot of travel and there was no expectation that I travelled when I went for the job, either from the people hiring me or me myself, there was no expectation of travel. And I had a boss and he said, I'm sick of travel, you do it. So I did it. And so I became one of the small number of Australians that does crazy travel. You know, could I fly to America through a week and stopped by London for a couple of days on my way home? That was normal. And I think my craziest travel, the one that really changed my life was a three day trip to Buenos Aires.
And if you know anything, it's 11 time zones. The jet lag between here and South America is insane. It's about as bad as you can possibly get. And it was four flights going there from Melbourne to Sydney to Auckland to Santiago to Buenos Aires. Worked, you know, worked for two days, had a day off at the end of it and did it all in reverse. So that was, yeah, that was my craziest escapade. And so I had an interest because I get shocking jet lag, you know, if I don't treat it. My jet lag is absolutely shocking, as I discovered on my first overseas trip.
And the thing that saved me, and I didn't know it at the time, but I know now on the first day, the people I was training said, hey, we're going to lunch, we could drive you, but it's only a kilometre away. Do you want to go for a walk? I'd love to go for a walk and have, you know, see the streets of Buenos Aires. That's not something you see every day. And it was sunny, you know, it was Winter, but it was sunny and that sunlight absolutely saved me. So sunlight is a key thing. And so I did an MBA after that job and I wanted to do project management. Looked around, nothing interesting came up. I was being offered pretty much the same sort of roles that I'd done.
So I thought, stop it, I'll do a PhD as you do. I was hunting around for things and my supervisor and research manager were all saying, no, that's rubbish, don't do that. And then I mentioned the whole jet lag, explain the story. And they said, yes, absolutely, this is what you should do, research. And I did it. And that's how I became the jet lag guy. So, yes, I have a PhD in jet lag, so wow. International management.
So it was a series of so many left turns. That's a spiral.
I'm just thinking there must be a, a whole collective of jet lag PhD, experts of one.
Yeah. And also, I mean, there's lots of scientists that do circadian rhythm stuff. And that's great. We need more of that. And I cite them. But in terms of international management, now, bearing in mind I was doing it through what was then the College of Business and Law, so people were writing about finance, economics, they're, you know, big on blockchain and of course all the various types of law. And I came across fairly late in my PhD, a study where they injected hamsters with Viagra for jet lag. And I had worked with Viagra in the clinical trials back in 97.
I actually, you know, was up close and personal, you know, with 2,000 bottles of Viagra, and it was still being researched. And so I dedicated a paragraph for my PhD to that statement, you know, and it's all done academically. I think I lay claim to being the only person in that college to ever have written a paragraph about Viagra being injected into hamsters for jet lag. So, yeah, that, that's, I think that's unique.
Blowing here, thinking, what other side effects did the hamster exhibit with Viagra?
Well, that's the funny thing. I mean, going back to, like I said, I've worked with Viagra. It started off as a heart drug. It opens blood vessels, surprise, surprise, it opens some other blood vessels. And one of the nurses in the very early stage, like first time in humans trials, asked the patient, did you notice anything? Well, actually, nurse, I noticed. And da, da, da, da, da. And interestingly, that same drug. I'm digressing here, that's fascinating.
Fascinating.
Is used in a serious cardiovascular condition called pulmonary arterial hypertension. And it's fatal. It strokes mostly young women. It's a horrible disease. But the active drug sildenafil is used in that application to open up blood vessels and alleviate that. So it is still used as a cardiovascular drug, but it gets a lot more use with other uses.
Yes, yes.
And it's also now useful for jet lag, but only in the eastbound direction. That's the other.
That was my next question. In my earlier career I used to work for a private bank and they had offices in Hong Kong, Singapore and la, San Diego, New York, Miami, east and west and Uruguay and Bahamas and Cayman, other other lovely places. So I used to fly regularly east, west, up, down across Europe and further afield. And I was aware that there was a different experience of east west travel to west east travel.
So what's, what's the, what's the okay for most people? And I'm going to put a, you know, red underline, yellow highlight. This is the kind of diversity kicking in for most people. East is a beast and west is best for most people.
Flying east is a beast.
And here's the thing. And for morning people it's the other way around. So let, let me unpack that because that just sounds random. So when you fly west, say if you're, you're in London, if you fly to Los Angeles, the day seems to stretch out whether it's a long night or a long day, but your day seems to stretch out. It seems to last longer than 24 hours. So what you do is you stay up late and you have a sleep in. But if you're a night owl, lovely, that's fine. If you're a morning person, that's hard.
And then going the other way, flying east, the day seems to shrink. So your sun rises and sets less than 12 hours because you're flying against the sun. So you have to go to bed early when you're not really tired and wake up early when you still are tired. For night owl, that's hard going. But for a morning person or a foul, that's easier for them. Yep, they'll go to bed early and wake up early. So there's that intersection between direction of flight and chronodiversity. And that's where I stumbled into onto that.
And I'll give you an example from my own life. During my PhD, I got a scholarship to go to an international management conference in Paris. You haven't had catering until you've been to an international management conference in Paris. But that's another story. But I noticed I flew there and it was my birthday. It's the only time in my life I've ever had a warm birthday because my birthday's in winter here. Landed and I was good to go. And I just said to the conference organisers, every break we get, I'll be going outside just to get some sunlight.
And then I knew coming back, I had to throw everything I could at it because I'm a night owl. This is why I'm talking to you. Just after midnight, I did. I managed my jet lag. Day two, day three, I went to bed a little bit early, like 8:30, 9 o', clock, which is early for me, but I didn't lose any productivity. And that's when I. Yeah, I'm onto something. I'm definitely onto something.
And I did everything I needed to do. So coming back. So that directional component's absolutely vital.
Yeah. I was thinking the last time I went long haul was Australia, Melbourne, where you're. Where you are. That was pre Covid and I'd never travelled. Say again from.
I'm in Melbourne. I'm not from Melbourne, I'm from the other cities.
Sorry. Oops, Sorry. The most I'd ever flown before, I think in terms of time was Singapore, Thailand, those sort of Hong Kong and they tend to be about 13 hours.
From the UK was about eight, I think. Singapore.
Eight, was it? Yeah, maybe. Maybe it was Thailand. It was Thailand.
Thailand, I think, is about. I think it might only about seven.
No, it's definitely more than that. I've. Yeah, I've done it.
Singapore and Hong Kong are both +8 and Thailand's a little bit west time zone.
I'm talking about flight time. Sorry, I'm talking about flight time.
No, no, you're right. You're really right. Sorry.
And I, I. Because when we went to Melbourne, we went via Singapore. Yeah, no, sorry, via. We went via Hong Kong. We stopped over in Hong Kong. I remember the journey. We got. We weren't rich, we.
We went. We went coach. We were at the back of the plane, knees on our chest like you do. And the flight to Hong Kong was absolutely painful. And then you have to get off and you have to do it again. So you do 13 hours, have a couple of hours break and then you got to do another eight. It was that second eight. It's very heady.
Yeah. It's not quite as far from here to Hong Kong as it is from London, but it's still a long way.
It's a long way, yeah. And so the jet lag was One thing, because, you know, you talked about the fact that you're flying into the sun or flying away from the sun when you're flying 18 hours total, the whole circadian rhythm gets messed up. You've gone past that. Is the day getting longer or shorter? It's wrapping itself, isn't it?
Well, there's a couple of things to pull apart there. And the first is jet lag versus travel fatigue. And an example I would give to you. Say you want to fly to Cape Town in South Africa, but you can't get a direct flight. So you've got to do a couple of, you know, you've got the long flight to Johannesburg, then you're going to hang around Johannesburg airport, then you get another flight to Cape Town and then you, you get in a taxi and you get to your hotel, right? And of course there's the getting to the airport in London at your end. That's an exhausting journey. And you'll be tired, but you won't be jet lagged because you're very similar time zone. There's no travel fatigue.
I mean, sorry, there's no real jet lag. There's travel fatigue. Lots of travel fatigue. The example I use in Australia is if we flew to Vladivostok, same thing, lots of travel fatigue. If on the other hand, they rebuilt the Concorde, you know, or you know, some super duper. One article was talking about London to Australia in three hours and you've got this super, supersonic jet, right? Let's say you boarded the supersonic jet and for that three hours there's soft pillows and, you know, little meals and cups of tea and anything you could want, right? And you land in Melbourne three hours later, you won't have travel fatigue because you've had three hours just sitting very comfortably. It's like going to the movies. But the jet lag will be brutal.
So I want to pull those two things apart. The other thing is when you fly so far east, what can happen is your brain doesn't shrink the day. It's like it's flying west. And I've had that happen to me. You get so disoriented because there's two mechanisms to adjust to flying east. You have phase advance. So you, you know, you go to bed and wake up early. That's called phase advance.
Viagra helps with that mechanism. When you fly west, you have phase delay. You go to bed late and you wake up late and that's phase delay. And that's easier for most people. So what can happen if you Fly, say London to Australia and you're just so not coping. What your body might do instead of doing phase advance, it might go into phase delay and take you longer to overcome your jet lag.
So.
Yeah, absolutely. And that first flight from London to Hong Kong is the one that, that's the terrible one in terms of time jet lag. That's an eight hour time difference. Hong Kong to heat too, not a problem. So if you could stop at Hong Kong, you know, rest up, that will help. Yeah, that's exactly what I did on my first round the world trip. I stopped at Hong Kong for a few days cause I knew my jet lag would be terrible and it was. And I was fine.
And I used the old Hong Kong airport. That was scary.
I've landed in there when you're flying in. That was in the 90s. Yeah.
Yes. You fall through the mountains and you land on a cricket pitch.
Yeah. I remember distinctly about that was you could smell the sewers in the plane when you were on the tarmac and you could smell Hong Kong coming through.
I remember seeing the slums. But what I also remember, at the end of the Runway there was a cafe and you could watch the planes landing or taking off. It just looked terrifying. You know, all that had to happen was for one plane not to break properly and it would plough straight into that cafe and. And everyone seems perfectly oblivious to that. No, no, absolutely not. Get me out of here.
If I fly to the us they tend to structure the flight so that you get on mid evening and then you're effectively landing and waking up at six in the morning and then you just get off the plane and get on with your day. And then in reverse you structure the flights and then morning. So getting off and then going home, going to bed and then try and kick your routine back in, is that kind of a good thing to do?
It can be. I think going from the US to London is, will be harder for most people to having a day flight, I think I've done night flights, all my flights and they're brutal. The transatlantic eastbound crossings and I've done trans Pacific crossings a lot as well. But the transatlantics are the ones that get me because I don't get a chance to nap. I don't the overnight ones. So yeah, a day flight I think would be better. You know, the overnight ones. I be lucky to sleep for two hours on a transatlantic flight.
And if you do it in this height of summer, you've got sunlight most of the way anyway. There's not Much night. You're flying that far north.
When I was flying a lot, let's say back in the 90s, I used to do a lot of short haul. Let's say it was to. From London to Zurich. I guess that short haul, two and a half, three hours or whatever it was.
We had domestic flights, given that here.
Yeah. I got so used to it that I could literally fall asleep before takeoff. And I would land as we landed. I would chop and wake up as we hit the tarmac at the other end. And I'd probably let out an expletive out of my mouth, go, that just happened something. Because I was mid deep sleep. Everyone around me going, what the hell is this going on? But now I found it very easy to fall asleep on those short hauls. And my technique for long haul is get on there and pick about four movies.
And the movie that I'm not that fussed about is always the third or fourth one. Because I know by the time I've watched the first two that my brain is now getting to the tiresome stage. Then I found myself forcing myself to stay awake for the third. And generally I miss most of it. It's a bit like go for an operation. They inject you and say, count back from 10. You know, you never get past two. I never get past the third movie sort of thing.
So it's a. It's a good technique that I've learned over the years.
Now I'm one of those strange people. They call it raw dogging, which sounds positively obscene. It's not. I just like to watch the flight map. I don't really want to watch movies. I don't want to have headphones in. I just. I just want to see my flight map.
And I'm. I think we are relatively rare in the population in that we fall asleep on planes. I know, you know, I get the white noise and there's light vibration and bang, I'm out. But I know most people can't sleep on planes and they complain they can't sleep on planes. And I can't stay awake on the things, you know.
So, yeah, I put a lot of weight on over. Over Covid and other things, and I flew to San Francisco. I found that really, really difficult to fly to San Francisco a couple of years ago after Covid, because I was a lot bigger. I was a lot more cramped. I was just uncomfortable. And it's. It really, as you say, that, that travel fatigue combined with the jet lag and just that frustration of the whole cramped in space, it's just, it's painful, isn't it? And the airlines know that that's the, the problem. And they, they charge you premium to book a bigger seat or to have pick your aisle.
And it's like you trap me in the middle up middle aisle or you trap me by the window with a family next to me. It's hell, isn't it?
Well, I, I hate the middle seats. I really don't like the big planes. I'm happier on not the tiny ones, but you know, medium sized planes where I like being next to the window. But yeah, I think the flight from Raleigh Durham to London, I was near a whole lot of families with small children. So that was an overnight flight from Raleigh Durham international to London.
So what's the recovery time? You know, I get you have the jet lag and I appreciate everyone's different, but how the body's natural recovery, what is the kind of process it goes through?
The rule of thumb is about a day per hour crossed. That's the rule of thumb. Bearing in mind a few things. First of all, that it's easy to recover from west than east for most people. So like I said, when I went to Paris, I just got off the plane, I'm good to go. Off we go. And when I went back, I managed to telescope it. I interviewed someone for my podcast.
So it's wonderful doing a podcast. I don't have to press any buttons here. You can do that. And he investigated Canadian in speed skaters. He's based in Montreal and they looked at speed skaters and they recovered much more quickly than they anticipated. So I think the state of health is important. Of course these speed skaters are in peak condition. They have to be speed skaters.
But the rule of thumb is a day for every hour cross. So if you're crossing 10 time zones, which you do from to London, give yourself 10 days. But I think it could be less. And I think there's lots of things you can do to manage that.
If I'm, if I'm spending 10 days in Melbourne, it's going to take me 10 days when I'm in Melbourne to recover from the 10 days I'm in Melbourne. And then I ping back again. Is that 10 days plus 10 days, that's 20 days of recovery or does the reverse offset it? No.
Yep. Well, there are some. An airline crew typically do this and this is why they don't want you to open the windows, by the way, the blinds.
Obviously not open the windows, but open the blinds.
No, they don't want you to open The Sorry, no, not open the window. Yeah, don't open the blinds. They don't want you to open the blinds. It's not for your convenience, it's for theirs. Because let's say you've got British Airways and they've got a crew based in London, they want to stay on London time because let's say they do a flight to Bangkok, they'll touch down, they'll have a nice set and then they'll be back on the plane the next day to come back to London. They want to stay on London time. They don't want to be adjusting and they don't want the sunlight in Bangkok when it's still nighttime in London to interfere with their circadian rhythm. But if you're a traveller, you want that blind open so you can get that Bangkok sunlight so your body adjusts.
Yes, it's daytime.
Yeah. I never thought about the cabin crew, the wanting to keep their time clock because if they're completely isolated from the external world and they stay on London time in their mind and in their job, the shift pattern, then they're not affected at all, are they? They just carry on living London time.
That's it. And that's what people do. There was one case where someone flew around the world, I think it was for Qantas and you know, he just stayed on planes and flew around the world but he stayed on Sydney time. And so he didn't get jet lagged because he stayed on Sydney time. He just ignored what was happening outside.
Again, going back to the night when I used to fly. This was way before Internet and smartphones I think I did have an old Nokia 2110 phone that had global roaming or something so I could roam. But I tried to leave my watch. The old days we had a watch that you had to adjust manually. I tried to leave that on home time and then in my mind just translate what time I am. So I was always thinking about what time I was at home and then add five, add six, take away 10, whatever it was and then eventually I could give up after about four days and just set it, set it to the local time. But I guess that's me adjusting in a, in a slow slide by keeping the reference point back home.
Well, it depends. Do you want to adjust or do you want to stay on home time? That's the decision you're making now if you want to stay on home time. If it was a really short trip, stay on home time. You know, like the cabin crew typically stay on home time. Don't Adjust your watch, leave it to London time or whatever, stay on home time. If it's a longer trip and you really want to adjust to the local time or you need to perform within the working hours of local time, get onto local time right away. Get on, you know, adjust your watch right away. There's a decision.
But, yeah, go one way or the other is what I would say. Rather than stay on 1.
Don't sit on the fence. Yeah, sit on the fence. It's just painful.
Make a decision one way or the other and then stick to it.
Are there ways to sort of fool your body? I mean, you mentioned sunlight is a good way of getting your brain chemicals flowing. Eating food at re. Changing your eating habits is that or your pattern.
Eating food is secondary. Sunlight is the big one. And I've got a little gizmo I'll show you in a moment. But there's five different types of light receptors in the eye. You've got SO3 for colour vision. So think of red, green, blue, kind of sort of red, green, blue. You've got one for low level lighting and that's why you don't see colour very clearly in low level lighting. It's not geared for colour.
And then you've got receptors that have nothing to do with vision and everything to do with regulating your circadian rhythm. And they're most sensitive to light in the blue, green, that sort of cyan colour, that sort of wavelength. And that's very primitive. If you think of like blue green algae in the water when they're sort of sinking or rising depending on the time of day, that's the colour of light that penetrates that blue green colour. So that's why it penetrates water better than any other wavelength. And I met a young man a few years ago and he went blind. Suddenly at the age of 16, his optic nerve just stopped working, which is a really awful thing. And so he was legally blind, but he still had a circadian rhythm.
And a lot of blind people still have a circadian rhythm. A lot don't and they have to, you know, and this is where melatonin supplementation for those people can be useful. But yeah, it's independent of vision and a little gizmo. So this is an Australian invention because we love our jet lag here. And I was speaking with the inventor the other week and they. These are electronic sunlight glasses. So it's that cyan showing up for.
Anybody who's listening to this and can't see it. So Stephen's got what looked like half Glass half, half glasses, white frames. And then they're beaming a blue light into his eyes.
Yeah, blue green light.
Blue green light. Yeah.
So they're beaming light. And what this does. And I better take them off because I want to get to sleep tonight. True, true is they wake you up and I go to networking events and I hand them around and get people to try them on. And for some people, they say it's like having a shot of coffee, and for other people, they're fine with it. And I think part of it is because I'm doing this about seven or eight o'clock at night. The morning people, their melatonin starting to kick in. And what this does, it sends a message to the eye saying, hey, it's sunlight, wake up.
And that sends a message to the brain saying, hey, stop producing melatonin. Little part of the brain called the suprachiasmatic nucleus stop producing melatonin. Wake up. And the evening people, their melatonin hasn't kicked in yet, so they're fine. They just put them on, don't feel a thing. So there's, there's labs that are similar. They have that blue, green colour.
And this is, this is the logic behind things like mobile phones having dark mode.
Exactly.
Adjusting the tone, night mode, you adjust the. The balance of light as well, so you make them more yellow at night.
Things like this, it gets a reddish kind of tinge, Like a reddish yellowy, tawny sort of tinge. That's. That's cutting out the blues and the greens. That's what it's doing, cutting out the blues and the greens. You get this sort of sandy, bluish, reddish kind of colour. And so that's what night mode is. And it's doing that with your cell phones and your monitors, that sort of thing.
Yes. You're trying not to feed your brain chemicals with daylight light.
That's it. And that's why, you know, they tell people, don't doom scroll late at night. You know, you're giving. You're not only keeping yourself awake with all the horrors of what's happening in the world, but, you know, and there's some horrors, but you're feeding the blue light that's keeping you awake, you've got bad news that's keeping you awake and blue light keeping you awake. And then, no surprise, you get insomnia.
Yeah, I'm guilty of that. Guilty of that, definitely. Yeah. But I flip my phone, goes into automatic night mode or dark Mode at about 8 o' clock in the evening, so.
Oh, that's good.
I'm not saying, I'm not saying it's brilliant, but yeah, yeah, yeah.
So. And in my research in jet lag, like I said, it intersected with Chronodiversity. And this is something. I'm a night owl and I've been that all my life. And it does change with age. So if you've ever been the parent of small children, there's no such thing as a sleep in because they're up, ready to play, it's 6:00am Come on, let's go. And then when you're the parent of teenagers, like, you know, they're up at the crack of noon, you know, that's, that's what happened.
Yeah, teenagers. Yeah, teenagers were laying. They'll sleep anyway, weren't they? Teenagers? Yeah, I remember, yeah.
But that's actually really useful for us as a species. So that they researched a tribe in Africa and they found they had morning people and late people. This was natural. And there was only a total of about 80 minutes, 18 when everyone was asleep. Otherwise someone was awake. Really handy in Africa, you know, there's lions and jaguars and stuff. You want someone to protect the tribe from prey. So this is why chronodiversity is a feature, not a bug.
And if you, you know, if you're under attack from predators or enemies or someone, you know, late at night trying to take advantage, who do you want awake? Crazy teenagers is who you want to wake. You know, they'll, they're at, they're physically fit and they'll, they'll just go for it. So that's why, you know, chronodiversity is a feature and we treat it like a bug. And over in Australia we have an election coming up and the opposition initially had a policy against working from home. They said, right, we're going to abolish working from home in the public service. There was an outcry. There was an absolute outcry. And they pointed out it's going to mostly affect women.
Do you really want to lose women's votes? And they said, actually no. They reversed on the working from home, which is good because it was bad policy. And I don't think it was clearly thought through. But one of the benefits with working from home is you can choose your hours. For most people, you can choose your hours. And I had a positive experience some years ago because I always struggled to be in the office at 9. That's just, I've got to get, you know, getting on crowded commuter transit, you know, it's just awful. And I Was working with a team based in Paris and I.
I was in Sydney initially, then Melbourne and I didn't need to be at the office at 9, I'd start at lunchtime. They weren't going to be in the office until at least 4:30 in the afternoon my time. I could work on things and then if I had any questions, we could video conference early evening for me and it was just liberating As a night owl it was. I got to be who I was and people valued who I was and I want that for everyone. And it's not a one size fits all, but being able to work with your own body's natural rhythm. So that's. I'm passionate about that. And now, you know, I've been working in academia.
I've had one class at 8am that was unusual but my morning classes start at 11:30, so technically morning classes, yeah.
It's interesting what you say there about how over the course of our life our internal cranodiversity mortifies. I remember being, I suppose in my early 20s. I was, I was very much. Everyone accused me of burning the candle at both ends. I was getting up early and working late. I was in it. So I end up working on systems all night, getting locked into something and then I had a job where I had to travel for two hours. I got in the car, I woke up every day at 5 o' clock in the morning, I was in the car, I got into my office at 10 to 8 or something like this, beat all the traffic and then I got a clear run.
Then in the evening I hung on until the traffic had passed. I got home at 8:30, 9 o' clock in the evening, have my tea and I'd probably still do something and then I go to bed about midnight, I'd be up again at five and I behaved and performed like that for five, six, seven years. And all of a sudden I stopped doing that very early morning, I didn't need to. And I found my ability to start early, disappear completely. And then my job changed again and I wasn't working all night, I wasn't staying up all night and I found my ability to keep going, disappear completely. So now I'm a kind of an 8 o' clock in the morning person till 8 o' clock at night. Outside of that I'm just not functional in a professional sense anymore.
Right. What time is it there now, by the way?
50. So 10 to 4 in the afternoon. Right.
That's quite civilised. Good, good, good.
Yes it is, yeah. I've got good lighting, so I've probably got some daylight lighting here as well.
No, the only lighting I would get is the aurora australis at this time of night. We do have aurora sightings down here, by the way, so that's not made up down amongst the penguins.
But that evolution of our own self, was it because it was a habit or is it because of my ageing and changing hormones and changing life changing?
I tick all of the above for that. I mean, look, when you're in your 20s, you're bulletproof or you feel bulletproof. And I know in my 20s I was working in the hospital systems, I. I'd do late night shifts and on calls and, you know, I'd be called into makeup and infusion at 3 o' clock in the morning and doing, you know, maths and, you know, crazy stuff like that. And I was doing that, I think, into my 30s. I couldn't imagine doing that now. I couldn't imagine showing up in a Hospital at 9am and compounding. And I worked really hard.
In hospitals, you work hard, there's no two ways about it. And that's why all the nurses during the pandemic and the doctors, like, yeah, I feel you. I have sympathy for you. I've been up against it, doing that hard work and having to have additional protection, you know, you had to have the masks and what have you Absolutely had to. That was absolutely. Yeah, I'm glad I wasn't working the healthcare system at that time. But again, I think ageing is part of it and your chronotype changes. You become less of a night owl, you sort of peak for men, males, I think we're about 17 and for females about 15.
I think somewhere around that. And then you drift towards being a more of a morning person or some of us drift. I seem to have stayed. I have adolescent chronic. That's just how it is.
Yeah, I definitely struggle now beyond 10 o' clock at night.
Yeah.
And I'm not particularly early riser. My alarm goes off at quarter to seven in the morning. So, yeah, past 10 o'.
Clock.
That's it.
Yeah. And also you missed out on a lot of sleep. There will be some catch up. You know, there's unfortunately been a link to lack of sleep and dementia, so I take my sleep as absolutely sacred. And I think there was an example, the late Margaret Thatcher, who famously lived on four hours of sleep, but. Yes, but she ended her life with dementia. So, you know, that sort of thing. Exact surprise.
Maybe it's linked. Maybe it's Not. But, you know, that's. Sleep is just one of the pillars of health. And again with Chronodiversity, letting people sleep when it suits them. We have such a stigma in society. My father used to say to me all the time, early to bed and early to rise makes men healthy, wealthy and wise. And, you know, we have all these sayings.
You know, the early bird catches the worm, different languages will have different sayings, all saying the same thing. And there's a real stigma about it. And people say, oh, I've done half a day's work before breakfast. No, I did mine the night before. I did mine the night before, I'm done, so I could sleep in.
I. I've seen that, that kind of bias exhibit itself in the workplace myself, where, because I was. I was an early and a later, I'd be in there sort of 8 o' clock and I'd see people coming in. Some people would drift in half nine or whatever it is, and they would be sort of saying to people, oh, you're leaving already? It's only five o', clock, the night shift's already here sort of thing. There's this perception that you don't see the habit of the other people. You think they're slacking because you only see what you see. That overlapping period is probably a third of your working day. So you think you've done a third more than they have because they've come in later, but really they're staying on.
So, yeah, there is a bias there.
There absolutely is. And it's a real stigma. And they do research on evening types of the owls. So you should talk about the owls and the fowls, which is different to the birds and the bees. But if you're a morning person, you're said to be a foul, and if you're an evening person, you're said to be an owl. That. That's the explanation. But there's a real stigma against owls.
Real stigma against night. Night owls is like, as a night owl, I know I'm every bit as productive. As a morning person, I just do it later, or in my case, to do it the night before. So. And this push against work from home, I don't know why people need to be micromanaged. If they. If they can do their job at home and be as productive, let them, Let people select their hours. You might need to have a zoom time that suits everyone.
See if you can have it in the middle of the day. And if people have to meet in the office, do that occasionally. But See if you could do that in the middle of the day. But this nonsense, you know, everyone rushing to work to be in the office at 9 o' clock is bonkers.
I came to the conclusion after some self reflection I realised no matter what time I came in I'd always end up leaving at the same time, late, whatever it was and I'd always end up getting the same thing done, you know, I'd always achieve the same amount. So I soon realised that there was no benefit to me to coming in at early o' clock because I'd still be there at 8 o' clock and I still get the same thing done in the day. So I thought well hang on a minute, why do I put my pressure on myself to come in really early and do this both end stuff? I might as well just start at 10, finish at 8 in the evening and say that's the way I work.
Yeah and that's what I do. I try not to do much before 10 unless I'm dealing with Americans and that's because of the time zone difference. So you know, but my American, any colleagues, my Americans I know, I'll just be there with a cup of tea and don't talk.
I mean I've set my online diary, my calendar up so that the first appointment is never before half nine in the morning and my last appointment is half five to half six in the evening. That's quite so, yeah. Sometimes I'll end up having to accommodate someone from a different time zone or I have to get a meeting in and I said it's a nine or something like this and I'll wake up in the morning, I'd just be chilling out, doing my morning routine, listen to the radio and listen to the quiz on the radio, listen to the favourite song of the day and then I go and have my shower and I come back to it and look at my phone go my God, I've got a beating in two seconds. It's like how did that. My brain's tuned itself that the day starts at 9:30 and yeah, I've got to sometimes check that. So when I go to bed I go what? I programme my brain say right, I've got to get up early and my brain goes okay, I'll do that.
Well I have my alarm set, so I have my daily list in my phone of what times things are on and okay, what alarms do I need to set? So I set an alarm for 10 minutes to midnight. Normally I'd set it for five minutes. I wanted this. I don't haven't used this platform much, so I thought, I'll get in nice and early. And I have a friend who rings me about 10 past, quarter past 11 when she worked. So, um, she, she works until 11:00 o' clock and she was in a near miss, in a car accident. Near miss. So she was, you know, survived, but she was rattled.
And I said, well, why don't you ring me when you're driving home from work? Because that was when she'd get nervous. I'll be awake. And so we, we chat typically three or four times a week at 11 o' clock at night. And that works for both of us.
So sleep deprivation, you know, you mentioned Margaret Thatcher, potential dementia links. Sleep deprivation is a really bad thing, isn't it? It affects our whole wellbeing.
Absolutely. Look, sleep is one of the fundamental pillars of health, along with, you know, diet and exercise and, you know, connection or community, those sorts of things. Sleep is absolutely one of them. You cannot, you can go without a night of sleep. You can probably go for two nights at a pinch, but you will. Crunch. And we do need, you know, in the wild we needed to do that if, you know, sabre toothed tigers running around or something. Not a good time to have a nap.
So we needed to have sleep like that. And it's interesting, horses need a lot less sleep than humans do. Horses sleep for less than three hours a night and they're very skittish, they wake up very quickly, but that's because they're prey. You know, for a lion, that's a meal, that's several meals. So that's why horses are so skittish in that they don't sleep much. And we have a big race here in Melbourne called the Melbourne cup every first Tuesday in November and horses are flown in from around the world. And there's. And this jet lag device is also a similar one, is used for horses.
Their own blinkers they put on and.
They'Ve got these blue light blinkers that they, you know, it's a different shape because it's a horse face and there's a company that researches it and there's an academic, Barbara Murphy, who's dedicated her life to horse jet lag. She's at Kentucky, Kentucky, which is near the Kentucky Derby. So, no, that makes sense. But yeah, horse jet lag was her thing.
So we've got probably the only PhD jet lag expert on the call right now. We're talking to you. And then we've got a unique person who's a horse jet lag expert somewhere in Kentucky and states another. Another pool of one person that's like a.
It's fractal. You know, we're going sort of jet lag in horses. So. Yeah.
And somewhere out there there's probably jet lagging dolphins, jet lagging in sheep or something. Deprivation.
Certainly, you know, they do look at jet lag in animals because it's. But jet lag goes right down even to plants. You know, there are. Because plants have a circadian rhythm. That's when it was discovered. It was a mimosa plant that was put in a cupboard and it opened and closed its petals at the same time as it would have normally out the fields.
Yeah, I'm certainly aware. I suppose I've pulled 36 hour on the, on the bounce. Sometimes, you know, in my IT days, get up at normal time, all the systems crash, you're there and all night and then you get to about 4 o' clock in the morning. There's no point in stopping now, we might as well just carry on. And you're there, everyone walks in, you're the heroes that got the system back up. And everyone gives you a round of applause. Your boss looks at you, wags his finger and says, you should go home to bed now. You go, hang on a minute.
If we go to bed now, we've got to make sure everything's tested. And eventually they force you out about just after lunch, get home and then you're sort of like, you're wired, aren't you? You're kind of wired, all the adrenaline's kicked in. There's no way you can just drop to sleep all of a sudden crash, you say the adrenaline goes and you're out.
And that's that same response, you know, staying awake in case there's a Sabre tooth target. It's that, it's that biology kicking in. You're wired, you. And it's really funny. When I was doing my PhD and I was in the interview phase, so I interviewed 28 people who were working in biotechnology sector about their jet lag. That was the first phase. And then I did a survey and they kept coming up with the phrase running on adrenaline. Now I had a checklist of questions.
Adrenaline wasn't in there. But multiple people kept using the phrase running on adrenaline. Oh, I've got to look into that. And this is something I found is that because, you know, east is worse than west for most people, but more people said that jet lag on return was worse than jet lag going out. Because when they go out that, you know, they'll fly to America or the uk. They are running on adrenaline. They've got to do this and do this and go here and go there and go to conference and speak and da, da, da, da, da. Right? Then they get back, they're in their routine, they're safe and all that exhaustion, bang hits them.
And it takes a real toll on relationships because their partner, and especially if they've got kids, their partner who's been away is now absolutely useless. Can't drop the kids off at school, can't cook a meal, grumpy as, you know, bear with a sore head. That's a strain on relationships. And a lot of people get burnout and say, you know what, I'm just not going to do this anymore, I'm done. So, yeah, you raise a good point with running on adrenaline or caffeine and.
Or caffeine.
Yeah, caffeine and energy drinks. Caffeine and sugar. No, but my big bugbear is alcohol. People are, oh, well, I'll just have a few drinks and go to sleep.
If you have a lot of drink, it'll make you pass out. But a few drinks doesn't as wise.
You know, when I travel, I channel my Methodist preacher grandfather. About the only time lips that, lips that touch liquor will never touch mine. I do tomato juice and I remember being, I think it was Qatar and I ordered tomato juice. Oh, would you like some vodka in that? No, absolutely not. So alcohol is the worst thing you can partake of when you're travelling, you know, cross time zones and of course the airport lounge, it's free. And then on the plane it's free. You know, the temptation's there, but no, resist that.
Yeah. The other problem I have is that if I've got something on my mind, I mean, okay, I have to get up early in the morning, you know, I can't sleep through. I can't sleep through. I can't sleep through. Some reason my brain either wakes me up at the right time or I just can't. I'm looking at the clock every 20 minutes, every 20 minutes. I just time slice in the entire night and eventually I have to wake up and I haven't slept at all. And it's.
The brain just will not sleep on it.
Yeah, no, I'm a big believer in alarms. That seems to be the thing that works best for me. But speaking of alcohol, the effect of jet lag is similar to the effect of alcohol. So I ask people, would you go to work drunk if you don't Then why wouldn't you go? Why would you go to work? Jet lag, it's the same thing. Adding alcohol to that is like being twice as drunk.
So that's a combination of time zone change and also sleep deprivation as well. So both those combinations.
Yeah, it's impairing your cognitive performance. Right. Jet lag has an effect on cognitive performance. We saw Joe Biden in the debate absolutely crash and burn and he attributed to that jet lag, and I believe that. And then after the election, he visited Angola and fell asleep in a meeting. Again, jet lag. And he flew. He'd flown east and, you know, in a dark room, bang, you fall asleep.
And he's not a young man, let's be honest there.
So is that why Trump actively says he doesn't like flying and travelling anywhere? He likes to stay in the us, that's why he says sends JD Vance everywhere. You know, can't trust himself to stay awake.
Not a young man either. And yes, the jet lag messes with you. He might go, you know what, just send JD out. And interestingly, JD's wife Usha travelled to Italy recently and cancelled a number of events there because of her jet lag. And again, that's flying east. And as we know, east is a beast, so we don't think of jet lag and the top echelons of politics. But yes, absolutely, Steve, it's been absolutely.
Fascinating to learn about owls and fowls and east is the beast and west is best. Some brilliant, brilliant takeaways there. And fascinating to see your flashy glasses. If you're listening to this and you haven't got the video, track down the video somewhere and you can see the crazy glasses that Stephen was wearing there to shine that.
So everyone, our viewers know what we're talking about. There we go.
Let me just screen hold them there, let me do a screen grab and they can. I can maybe put that in the thumbnail on the image. So there we are. I think so.
I think this, this is the thumbnail.
I'll put that as your thumbnail for the please do show. So.
Yeah, well, it's very flattering.
Yeah, I use that as the COVID.
Glasses will be most appreciative.
Yeah. So could people buy those on Amazon or are they specialist?
They can buy them at my website.
Just say that again.
Www.jetlagguy.com au.au Australia. Of course, I couldn't get the dot com on its own, so I've got the au.
So there is another jet lag. Guys, have I Then, yeah.
So that's, that's the website that's all about me working on.
Are you on LinkedIn and other platforms as well?
Absolutely. On LinkedIn. Hit me up. I welcome pretty much everyone on LinkedIn. I'm receptive. So look for Dr. Stephen Jasper or the jet lag guy. You'll see me.
I post quite a bit on LinkedIn. I've also got a Blue sky account because I don't use Twitter X. I just. No. And I have a YouTube channel and I've got two podcasts about jet lag because one isn't enough.
You got a East one and a West one, have you?
Well, we've got the. As a chatty one. It's like this. It's a chat with me and another guy, Arthur Chan, and we just chance called Whatever Happened to Baby Jet Lag. That was the weirdest title I thought. Yeah, it's a memorable title. The other is a series where I interview thought leaders in this field. So I've got one coming up where I interview the inventor of these.
So he talked about and he had false starts in this because they needed light and he thought, oh, let's try amber light. Amber did absolutely nothing though. So it's called ending Jet Lag. So I've got one with who's written a cookbook for the Circadian rhythm, so all that sort of thing. So. And I've also got some merch. I've got several books. So I've got a book called Jet Lag and it's written in user friendly language so you know, but there's a glossary for any technical terms.
And I've got a children's book called Ben Flies to London. It's about little boy Ben living in Sydney who flies to London. And there's a companion colouring in book. So give some kids some pencils or crayon on a long flight, they're amused. It's a travel survival pack.
Excellent, Stephen. Thank you.
Thank you very much, Joanne.
As we bring this conversation to a close, I want to express my deepest gratitude to you, our listener, for lending your ear and heart to the cause of inclusion. Today's discussion struck a chord. Consider subscribing to Inclusion Bites and become part of our ever growing community driving real change. Share this journey with friends, family and colleagues. Let's amplify the voices that matter. Got thoughts, stories or a vision to share? I'm all ears. Reach out to jo.lockwood@seechangehappen.co.uk and let's make your voice heard. Until next time, this is Joanne Lockwood signing off with a promise to return with more enriching narratives that choose challenge, inspire and unite us all.
Here's to fostering a more inclusive world one episode at a time. Catch you on the next bite.
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Episode Category
Primary Category: Wellbeing
Secondary Category: Cultural Diversity
🔖 Titles
Understanding Owls and Fowls: Chronodiversity, Jet Lag and Inclusive Work Cultures Explained
East Is a Beast, West Is Best: The Science Behind Jet Lag and Productivity
Breaking Chronotype Bias: Why Night Owls and Early Birds Matter for Inclusion
Light, Sleep, and Success: Managing Jet Lag and Work Rhythms in a Diverse World
From Australia to Inclusion: Stephen Jasper’s Journey Through Time Zones and Workplace Wellbeing
Jet Lag, Chronodiversity and Workplace Equity: Lessons from Owls and the Fowls
The Power of Sunlight: Sleep, Travel Fatigue and Chronodiversity in the Modern Workforce
Fostering Inclusive Workspaces by Embracing Chronotype Diversity and Flexible Hours
Do Morning People Have It Easier? Unpacking Chronodiversity and Jet Lag Recovery
How Work from Home Empowers Owls and Fowls: The Case for Flexible Working Patterns
A Subtitle - A Single Sentence describing this episode
Stephen Jasper unpacks the science of jet lag, chronodiversity, and the societal stigma around night owls, offering practical insights into how understanding our biological rhythms can foster productivity, wellbeing, and authentic workplace inclusion.
Episode Tags
Jet Lag Science, Chronodiversity, Owls and Fowls, Work Life Balance, Sleep Health, Inclusive Workplaces, Travel Fatigue, Productivity Hacks, Circadian Rhythms, Remote Working.
Episode Summary with Intro, Key Points and a Takeaway
In this episode of The Inclusion Bites Podcast, Joanne Lockwood is joined by Stephen Jasper to explore the world of chrono-diversity, jet lag, and the intersecting challenges of productivity and inclusion. The conversation dives into how different biological rhythms—whether you’re an “owl” or a “fowl”—can shape our experiences of time, fatigue, and wellbeing, especially in a workplace context increasingly marked by global connectivity and remote collaboration. Joanne and Stephen examine how large time shifts, such as international travel, impact cognitive performance and relationships, and why recognising variations in sleep patterns is critical for fostering a genuinely inclusive environment where all can thrive.
Stephen is a jet lag consultant and chrono-diversity advocate who started his professional life as a pharmacist before gravitating towards pharmaceutical industry roles that catapulted him into extensive global travel. This practical exposure led him to a PhD focused on jet lag, with a particular emphasis on how circadian rhythms affect international management. Based in Australia—arguably the jet lag research capital due to its distance from much of the world—Stephen now works to demystify jet lag and productivity, offering straightforward interventions for individuals and organisations alike. He has also published user-friendly books, children’s resources, and hosts multiple podcasts centred on the mechanics and management of chrono-diversity.
Throughout their discussion, Joanne and Stephen shed light on societal biases against night owls, the distinct differences between travel fatigue and jet lag, and the workplace implications of rigid nine-to-five cultures versus flexible, inclusive approaches. Stephen introduces innovative tools—such as blue light-emitting glasses—and shares practical advice for adjusting to new time zones, emphasising the power of sunlight and the pitfalls of common remedies like alcohol.
The key takeaway from this episode is the compelling case for embracing chrono-diversity as a vital component of inclusion. By understanding and working with our differences in sleep and productivity patterns, organisations can move beyond one-size-fits-all thinking and unlock not only individual wellbeing but also greater collective success. This episode encourages all listeners to reflect on their own rhythms and advocate for cultures that value everyone’s unique contribution, whatever the hour.
📚 Timestamped overview
00:00 "Inclusion Bites by Joanne Lockwood invites bold discussions on inclusion, belonging, and transformation, encouraging connection, reflection, and action."
06:06 Moved into pharmaceuticals, unexpectedly travelled extensively for work, including a life-changing trip to Buenos Aires.
07:28 Sunlight and a walk in Buenos Aires profoundly impacted the speaker during a challenging time, later leading them to pursue an MBA, though career opportunities remained similar.
11:56 Flying west feels like a longer day; easier for night owls than morning people.
16:14 Jet lag differs from travel fatigue; exhaustion can arise from an arduous journey without crossing time zones.
16:59 Travel fatigue arises from long, uncomfortable journeys, not true jet lag, but supersonic travel could minimise fatigue while intensifying jet lag.
22:51 Gaining weight during Covid made flying to San Francisco uncomfortable due to cramped seating, travel fatigue, and jet lag; airlines charge extra for larger seats.
25:55 Blinds stay closed on flights for crew to maintain home-time circadian rhythm; passengers may prefer sunlight to adjust to local time.
27:15 Recalling pre-smartphone travel days, adjusting to time zones by mentally converting home time before eventually switching to local time.
30:43 Light stimulates the eyes, mimicking sunlight, energising some while others remain unaffected.
35:34 Flexible work respecting natural rhythms empowers productivity and individuality; passionate about this, now in academia.
37:09 The speaker describes transitioning from intense work routines to a limited functional period, now active only 8 a.m. to 8 p.m.
41:23 Workplace bias arises from limited perception, assuming others work less due to differing schedules.
44:08 They set their schedule from 9:30 to 18:30 but occasionally adjust for time zones or early meetings, relying on routines and mental preparation.
46:28 Horses sleep less than humans due to being prey, and jet lag devices are used for racehorses, like those in the Melbourne Cup.
49:37 Jet lag feels worse on return as adrenaline masks exhaustion when travelling out.
53:25 Jet lag affects all, even in politics; travelling east is notably tough.
56:59 Join Inclusion Bites, share, and connect for meaningful change. Contact Joanne Lockwood to contribute.
📚 Timestamped overview
00:00 "Inclusion Bites: Sparking Change"
06:06 "Unexpected Journey Through Travel"
07:28 Saved by Sunlight and Walking
11:56 Westward Flying and Sleep Patterns
16:14 Jet Lag vs Travel Fatigue
16:59 "Jet Lag vs Travel Fatigue"
22:51 "Travel Fatigue and Weight Struggles"
25:55 "Blinds Closed for Crew Convenience"
27:15 "Adjusting Time While Travelling"
30:43 "Light-Triggered Wakefulness Explained"
35:34 "Embracing Flexible Work Rhythms"
37:09 Shift in Work-Life Routine
41:23 Workplace Perception Bias
44:08 Managing Routine and Early Appointments
46:28 Horses, Sleep, and Jet Lag
49:37 Jet Lag and Adrenaline Insights
53:25 "Jet Lag in Politics"
56:59 "Choose Inclusion, Inspire Change"
Custom LinkedIn Post
🎙️ 𝗧𝗵𝗶𝘀 𝗪𝗲𝗲𝗸 𝗼𝗻 𝗜𝗻𝗰𝗹𝘂𝘀𝗶𝗼𝗻 𝗕𝗶𝘁𝗲𝘀: 𝗢𝘄𝗹𝘀 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗙𝗼𝘄𝗹𝘀 🎙️
✈️ Ever wondered why flying east feels like a beast but heading west is a breeze? 🌍 What if your sleep patterns (or your late-night emails) are a secret workplace superpower?
This week, I’m thrilled to welcome Stephen Jasper, jet lag consultant and chrono diversity advocate—yes, a genuine PhD in jet lag! Stephen’s worked out why your productivity peaks at odd hours, and how embracing your body’s natural clock could transform both wellbeing and work culture.
Together, we explore:
🔑 The science of “owls and fowls” – How understanding chronodiversity unleashes hidden potential (and banishes jet lag misery)
🔑 East is a Beast, West is Best – Why travel direction shatters your body clock, and what airlines don’t want you to know about sunlight and blinds
🔑 Redefining 9-to-5 – How rigid schedules undermine inclusion, plus practical tips for embracing flexible working and better sleep
Why Listen? “Inclusion means harnessing every kind of difference. This episode unpacks why your unique sleep rhythm is a feature, not a flaw—and gives tangible strategies to create more #PositivePeopleExperiences.”
About the Podcast
As the host of Inclusion Bites, I release fresh episodes every week, challenging the status quo around inclusion, belonging, and productivity. This 60-second audiogram is your perfect bite-sized preview.
💬 Are you an “owl” or a “fowl”? What’s your workplace experience of fitting—or not fitting—the mould? Share your thoughts below 👇 and let’s get the debate soaring.
🎧 Listen to the full episode: https://seechangehappen.co.uk/inclusion-bites-listen
#PositivePeopleExperiences #SmileEngageEducate #InclusionBites #Podcasts #Shorts #Chronodiversity #JetLag #FlexibleWorking #WorkplaceWellbeing #SleepHealth
with SEE Change Happen and Stephen Jasper
TikTok/Reels/Shorts Video Summary
Focus Keyword: Chronodiversity
Title: Why Chronodiversity Matters for Positive People Experiences | #InclusionBitesPodcast
Tags: chronodiversity, inclusion, positive people experiences, culture change, jet lag, sleep, circadian rhythm, owls and fowls, workplace wellbeing, belonging, productivity, mental health, diversity, UK podcast, workplace culture, societal change, culture shift, neuroscience, jet lag solutions, working from home, flexibility, employee satisfaction, blue light glasses, personal growth, seechangehappen
Killer Quote: "Chronodiversity is a feature, not a bug—let people work with their body's natural rhythm to drive true culture change." - Stephen Jasper
Hashtags: #chronodiversity, #inclusionbitespodcast, #positivepeopleexperiences, #culturechange, #belonging, #workplacewellbeing, #diversitymatters, #jetlag, #circadianrhythm, #inclusivecultures, #owlsandfowls, #societalchange, #podcastUK, #flexibleworking, #workculture, #mentalhealthmatters, #blueightglasses, #employeeengagement, #changemakers, #seechangehappen
Description:
Discover why embracing chronodiversity is the key to unlocking Positive People Experiences and true culture change. In this insightful episode, I chat with Stephen Jasper about the importance of recognising our individual sleep and productivity rhythms—whether you’re an ‘owl’ or a ‘fowl’. We delve into how workplace flexibility goes beyond remote work, championing a deeper understanding of human diversity that transforms the way we manage jet lag, burnout, and inclusion. If you’re passionate about workplace wellbeing and want tools for actionable culture change, this is an episode not to miss. Join me, Joanne Lockwood, and learn how to foster a culture where everyone thrives by simply letting people be themselves. Listen now and ignite your own journey towards a more inclusive future.
Outro:
Thank you, the listener, for tuning in to this bite-sized insight from the Inclusion Bites Podcast. If this resonated with you, please like and subscribe to the channel and share with someone who needs to hear it. For more bold conversations, visit the SEE Change Happen website: https://seechangehappen.co.uk
Listen to the full episode here: "The Inclusion Bites Podcast" https://seechangehappen.co.uk/inclusion-bites-listen
Stay curious, stay kind, and stay inclusive - Joanne Lockwood
ℹ️ Introduction
Welcome to another thought-provoking instalment of Inclusion Bites, hosted by Joanne Lockwood. In this episode entitled "Owls and the Fowls," Joanne Lockwood welcomes Stephen Jasper, a jet lag consultant and chrono diversity advocate, for a captivating deep-dive into the intersection between time, productivity, and inclusive working cultures.
Together, they explore the science of circadian rhythms, the lived realities of jet lag, and the concept of chronodiversity—challenging traditional assumptions about productivity and asking: Does one size really fit all when it comes to our body clocks? Stephen Jasper shares fascinating stories, from the impact of international travel on wellbeing and performance, to the stigma faced by ‘night owls’ in a world that rewards early risers.
Expect bold conversations on workplace flexibility, biological diversity, and the ways in which inclusion extends even to the hours we work. Whether you consider yourself an “owl” or a “fowl”, this episode promises fresh insights on building cultures where everyone, regardless of chronotype, can truly thrive. Plug in as Inclusion Bites continues to disrupt the norms and ignite change—one real conversation at a time.
💬 Keywords
jet lag, chronodiversity, inclusion, circadian rhythm, productivity, workplace bias, east vs west travel, night owl, morning person, travel fatigue, sunlight exposure, melatonin, sleep deprivation, cabin crew time management, long haul flights, jet lag recovery, blue light glasses, alcohol impact on travel, adrenaline, cognitive performance, remote working, working from home, societal transformation, stigma against night owls, sleep patterns, ageing and sleep, time zone adjustment, business travel, jet lag in animals, trauma of travel
About this Episode
About The Episode:
In this engaging episode, jet lag consultant and chrono-diversity advocate Stephen Jasper unpacks the ways our internal clocks, travel routines, and workplace culture converge to shape our wellbeing and productivity. With a blend of scientific curiosity and personal storytelling, Stephen illuminates how understanding jet lag and chronotypes can revolutionise not only how we travel but also how we work and live inclusively. Dive in as we challenge the “one size fits all” approach to time, championing a more nuanced recognition of individual and cultural diversity.
Today, we'll cover:
The difference between jet lag and travel fatigue, and why it matters for health and performance.
The profound impact of chronodiversity, highlighting how morning “fowls” and night “owls” experience travel, work, and sleep.
How direction of travel (east vs west) influences jet lag severity, and practical strategies to manage recovery.
The biological role of sunlight and light exposure in regulating circadian rhythm, plus technological innovations like electronic sunlight glasses.
Stigma and bias attached to different sleep chronotypes in workplaces and society, and ways to foster greater inclusion.
The benefits of flexible working arrangements for harnessing peak productivity, wellbeing, and belonging.
The cognitive risks linked with sleep deprivation, and actionable habits for safeguarding long-term mental health and family relationships.
💡 Speaker bios
Joanne Lockwood is the dynamic host of Inclusion Bites, a space dedicated to sparking open, transformative conversations around inclusion, belonging, and societal change. Passionate about creating a world where everyone not only fits in, but flourishes, Joanne guides listeners on an inspiring journey to uncover unseen perspectives and challenge the status quo. With an inviting approach, she encourages reflection, connection and real action, welcoming stories and insights from all walks of life. Whether you’re starting your day or winding down, Joanne invites you to join her in making change together—or even to share your own experiences on the show.
💡 Speaker bios
Stephen Jasper has long felt a profound connection to the Anzac tradition, which commemorates the sacrifices of the Australia and New Zealand Army Corps in Gallipoli, Turkey. Living about eight kilometres from the city, he regularly attends the dawn service at the Shrine of Remembrance, honouring the fallen soldiers. The centenary of the Gallipoli campaign, a decade ago, marked a significant and emotional moment for Stephen and many others, reaffirming the importance of remembrance in both Australia and New Zealand.
❇️ Key topics and bullets
Certainly! Here is a comprehensive sequence of topics covered in the episode "Owls and the Fowls" of The Inclusion Bites Podcast, with sub-topic bullets for each primary topic:
1. Introduction to the Podcast and Guest
Welcome and outline of Inclusion Bites’s mission
Joanne Lockwood introduces Stephen Jasper as a jet lag consultant and chrono diversity advocate
Stephen Jasper describes his professional background and superpower
2. Cultural Context: Anzac Day in Australia
Explanation of Anzac Day and its significance
Comparison with UK and US remembrance events (e.g., Remembrance Sunday, Armistice, Veterans Day)
Discussion of remembrance traditions: dawn services, poppies, rosemary sprigs, and the torch-lighting practice
Reflections on national rituals and their meaning
3. Jet Lag Expertise: Origins and Research Journey
How living in Australia fosters expertise in jet lag due to long-haul travel
Personal career trajectory from hospital pharmacy to international travel and academia
Description of Stephen Jasper’s PhD research on jet lag, including amusing anecdotes (e.g., Viagra-tested on hamsters)
Differentiation between scientific and managerial perspectives on jet lag
4. Biological Underpinnings of Jet Lag
The role of circadian rhythms
Effects of sunlight on jet lag, as revealed through personal experience
Insights from clinical trials and biological research
Introduction to chrono diversity—variation in people’s biological clocks
5. East vs West Travel: Chrono Diversity in Practice
Explanation of “East is a beast, West is best” adage
Individual differences in jet lag experience—morning (“fowl”) versus evening (“owl”) chronotypes
Directional effects: phase delay (west) vs phase advance (east)
Stephen Jasper’s personal strategies for managing jet lag
Real-world travel stories and recovery anecdotes
6. Flight Logistics and Travel Fatigue
Distinction between jet lag and general travel fatigue
Impact of long-haul flights, airport stopovers, and lack of direct routes
Discussion of practical flight experiences: cramped seating, long transfers, and sleep challenges
7. Recovery from Jet Lag: Science & Realities
Rule of thumb: one day per time zone crossed for recovery
Factors influencing recovery (health, direction, personal chronotype)
Strategies employed by airline crews (e.g., blocking out local sunlight to remain on “home time”)
Deciding when to switch watches to local time or remain on home-time
8. Tools and Interventions for Circadian Adjustment
Primacy of sunlight and the importance of blue-green (cyan) light to reset body clocks
Description and demonstration of electronic sunlight glasses
Technological adaptations: mobile phone night/dark mode, monitor settings
Use of melatonin supplements for specific populations (e.g., some blind individuals)
9. Chrono Diversity in Life Stages and the Workplace
How chronotype changes with age (children, teenagers, adults)
Adaptive benefit of chrono diversity for human communities (tribal protection)
Stigma and bias against night owls in work culture
Impact of remote and flexible working on inclusivity for diverse chronotypes
10. Workplace Implications and Inclusion
How rigid work schedules disadvantage night owls
The psychological and productivity impact of allowing schedule flexibility
Workplace micro-cultures: perceptions of “early” vs “late” workers, inherent biases
Reflections on personal habits, productivity, and strategic scheduling
11. The Biology and Consequences of Sleep Deprivation
Health impacts of chronic sleep loss, including potential links to dementia
Cultural attitudes and aphorisms favouring early risers
The importance of de-stigmatising different sleep and productivity rhythms
12. Managing Fatigue and Performance in High-Demand Careers
The role of adrenaline in overcoming acute sleep deprivation and jet lag
Effects of burnout and exhaustion on personal well-being and relationships
Use of stimulants (caffeine) and depressants (alcohol) in managing fatigue, and associated drawbacks
13. Miscellaneous: Jet Lag Beyond Humans
Jet lag research in animals (e.g., horses, plants)
Technologies and interventions used for horses flown internationally
14. Practical Resources and Stephen Jasper’s Offerings
Where to find electronic sunlight glasses (Stephen Jasper’s website)
Information about Stephen Jasper’s books, podcasts, and online presence
Contact details and invitation to connect on LinkedIn, Blue Sky, and YouTube
15. Conclusion and Call to Action
Joanne Lockwood’s closing remarks and gratitude to listeners
Invitation to join the Inclusion Bites community, share insights or participate in the show
This structured list captures the thematic depth and progression of topics, offering clarity on the flow and insights shared throughout the podcast episode.
The Hook
Ever wondered why “early bird gets the worm” might be costing you productivity – or even your wellbeing? What if the secret to thriving isn’t waking up early, but embracing when you truly come alive? Pause… what if your ‘night owl’ tendencies are actually your superpower?
Forget the old rules. Ready to challenge EVERYTHING you thought you knew about sleep, work, and the elusive balance? If fighting jet lag and burnout sounds familiar… wait till you hear what REALLY shapes your energy and focus. Could the answer be hidden in your genes, not your calendar?
“East is a beast, West is best”—but what does that have to do with unlocking your most impactful, connected work day? Dive in for a mind-bending conversation about how light, habit, and time zones could be hacking (or hijacking!) your mission-driven success.
Jet lag isn’t just for globetrotters—what if it’s sabotaging your performance, relationships, and sense of belonging right here at home? The single biggest force holding back your brilliance might be lurking in the very rhythm of your daily routine…
Burning out from the ‘always-on’ hustle? What if real inclusion begins the moment you honour your natural rhythm—rather than fight it? Discover the hush-hush links between sleep, leadership and the kind of impactful change-makers that shape the future. Ready for a wake-up call… minus the alarm?
🎬 Reel script
Welcome to Inclusion Bites, where we cut through the noise to spark real, actionable change. In today’s episode, we explored jet lag and the power of ‘chronodiversity’ with Dr Stephen Jasper, revealing why your internal clock matters for productivity, wellbeing, and inclusive workplaces. Whether you’re an owl or a fowl, it’s time to rethink the way we structure work and life to enable everyone to truly thrive. Subscribe, join the conversation, and let’s champion inclusion—one bold bite at a time.
🗞️ Newsletter
Subject: 🦉 Owls, Fowls & Jet Lag: How Chronodiversity Shapes Inclusion — New Episode!
Dear Inclusion Bites Community,
Welcome to another transformative edition of Inclusion Bites! This week’s episode, “Owls and the Fowls,” is a masterclass in challenging workplace norms, reframing time, and advocating for greater inclusivity through the lens of chronodiversity.
Highlights from Episode 183:
Jet Lag & Chronodiversity: Stephen Jasper, our special guest and jet lag consultant, shared ground-breaking insights about managing jet lag and how our natural sleep rhythms — whether you’re an "owl" or a "fowl" — impact our productivity, well-being, and sense of belonging. Did you know eastbound travel is tougher for most, but not all? Personal chronotype matters!
Inclusion Beyond the Clock: Joanne Lockwood and Stephen Jasper examined how rigid work schedules disadvantage both night owls and early risers. Are you most productive before dawn or at midnight? This episode challenges the status quo and encourages organisations to rethink flexible working patterns.
Culture Across Timezones: We took a fascinating detour into cultural traditions of remembrance, comparing Anzac Day, Armistice, and the symbolism attached to poppies and rosemary sprigs. Real inclusion means respecting the rhythms and rituals that matter to each person.
Science Meets Everyday Life: From blue light glasses to managing adrenaline-fuelled days post-travel, this episode is packed with practical strategies for overcoming fatigue and jet lag, nurturing your cognitive health, and dispelling myths about sleep.
Workplace Wisdom: Are you guilty of judging those who arrive late but stay late? It’s time to reflect: productivity isn’t a matter of hours spent in an office, but how we harness our own rhythms. As Joanne Lockwood shares, ending “presenteeism” stigma is key to true inclusion.
Action Points:
Review Your Routine: Leaders, HR experts and colleagues, are you supporting chronodiversity in your teams? Rethink meeting schedules, allow flexibility, and acknowledge different productivity peaks.
Educate and Challenge Bias: Recognise the deep-seated cultural myths about waking early being ‘better’. As this episode reveals, owls and fowls both bring unique strengths.
Prioritise Sleep and Well-being: Jet lag isn’t just for frequent flyers. Are you encouraging healthy habits – for yourself and others?
Featured Resources:
Discover more about jet lag science: Stephen Jasper’s website jetlagguy.com.au
Connect with Joanne Lockwood: jo.lockwood@seechangehappen.co.uk
Listen, subscribe, and join the conversation: Inclusion Bites Podcast
Let’s continue to spark change — one bold, inclusive conversation at a time!
See you next episode,
Joanne Lockwood & the Inclusion Bites Team
#InclusionBites #Chronodiversity #OwlsVsFowls #WorkplaceInclusion #PodcastHighlights
P.S. Got a story, insight or burning question about inclusion and belonging? Email Joanne at jo.lockwood@seechangehappen.co.uk and let your voice shape our next conversation.
🧵 Tweet thread
🦉 What do jet lag, owls & “fowls” have to do with inclusion & productivity? You’ll never see travel the same again… 🐓✨
Thread 👇 #InclusionBites #Chronodiversity
1/ Welcome to “Owls and the Fowls,” a masterclass in chrono-diversity, jet lag & the hidden biases built into how we work, learn & travel. Hosted by Joanne Lockwood, joined by the irrepressible Stephen Jasper—the jet lag PhD who turned 11 time zones into a lifelong passion for sleep science.
2/ Why Australia is ground zero for jet lag research? Stephen Jasper: Because crossing oceans for work = circadian chaos. Jet lag isn’t just exhaustion; it’s an elite cognitive impairment—akin to being mildly drunk. Would you go to work tipsy? Then why do we normalise jet lag?
3/ Heading east? Beware. “East is a beast, west is best.” For most, flying east leaves you sleepless & sluggish. But morning larks (aka “fowls”) handle eastbound better. Night owls, on the other hand, thrive westwards. The direction really does matter!
4/ Ever notice that the best jet lag remedy is sunlight—actual, honest rays to reset your chemical rhythm? Forget midnight doomscrolling! Blue/green light wakes your brain. That’s why Stephen Jasper swears by his LED sun-specs (yes, you can even buy them down under).
5/ Chronodiversity isn’t a bug, it’s a feature! Humans evolved as tribes with both larks & night owls, so someone was always awake to keep us safe from predators. Yet, workplaces still worship “early birds” while stigmatising the rest. Why do we ignore natural rhythms?
6/ 🔍 Problem: Rigid 9–5s penalise those who don’t align with the “early-to-rise” myth. The result? Exclusion, burnout, and lost productivity.
7/ 👀 Agitate: Ever been judged for staying late instead of starting early? Or forced onto commuter trains you hate? Joanne Lockwood experienced both—until remote work finally let her be her best, at her best time.
8/ 🛠️ Solution: Flexible hours, remote working, and appreciation of chronotypes drive true inclusion. Productivity shouldn’t be a battle against your biology.
9/ Sleep isn’t just downtime. It’s the foundation for wellbeing, memory & longevity. Ignore it, and those “half-days before breakfast” aren’t hard work—they’re simply unsustainable.
10/ Final thought: Inclusion is about respecting every rhythm. Whether you’re an owl, a fowl, or somewhere in between, there’s power in working with your biology, not against it.
🚀 Ready for more bold conversations? Listen to Inclusion Bites, hosted by Joanne Lockwood: https://seechangehappen.co.uk/inclusion-bites-listen
Want to join the next show? Share your story: jo.lockwood@seechangehappen.co.uk
#JetLag #SleepScience #FlexibleWorking #InclusionIgnited #OwlsVsFowls
Guest's content for their marketing
My Guest Experience on the Inclusion Bites Podcast: Owls, Fowls, and Challenging the Clock
Recently, I had the pleasure of joining Joanne Lockwood on the Inclusion Bites Podcast to discuss a subject close to my heart: chronodiversity, jet lag, and the interplay between time, productivity, and inclusion in the workplace. As someone who has dedicated my career to exploring and advocating for chrono-diverse work environments and jet lag solutions, this opportunity to share insights and challenge societal norms was energising.
Disrupting Norms: The Intersection of Chronodiversity and Inclusion
Our conversation, titled "Owls and the Fowls", explored the fascinating, often-overlooked, impact our internal body clocks have not only on international travellers but on daily work life and inclusion. Joanne’s style—thoughtful, probing, and purposefully disruptive—made it a true dialogue about what it means to accommodate night owls and early birds (or 'fowls') in modern organisational settings.
We dived into how chronodiversity—our unique preference for mornings or evenings—is fundamentally a feature, not a bug, of human evolution. It’s beneficial not just for personal wellbeing but for the resilience and safety of any group, highlighting the value of flexible working patterns. Our chronotype, as I explained, is interwoven with everything from travel recovery to cognitive performance, yet remains stigmatised in ‘the 9-to-5’ workplace culture.
Challenging Traditional Work Structures
Joanne prompted me to reflect upon working patterns and the stigma evening-types encounter in many organisations. I shared personal experiences—both as a jet lag consultant and as a night owl—how access to hybrid working, control over working hours, and techno-biological interventions (such as ‘electronic sunlight’ glasses) can meaningfully improve wellbeing and inclusivity. We also discussed the bias inherent in many traditional pro-morning work cultures—where the so-called ‘early bird’ is lauded, often at the expense of equally productive but differently-timed colleagues.
The Science Behind Sleep, Performance, and Jet Lag
Making things practical, I unpacked the science behind jet lag, travel fatigue, and circadian rhythms. We considered strategies to mitigate jet lag—including the powerful role of sunlight, the difference between flying east and west, and why one’s chronotype actually determines how much jet lag one will feel. Our dialogue extended to real-world scenarios: the plight of international speed skaters, the experience of business travellers post-pandemic, and even the way airline crews manage their own time zones for wellbeing.
Why Inclusion Needs Chronodiversity
Throughout our discussion, I emphasised that true inclusion means accounting for diverse biological rhythms. Flexible hours, hybrid working arrangements, and the destigmatisation of late working are not ‘perk culture’—they are necessities for unlocking the full potential of all employees. Letting people be productive in sync with their natural rhythm, whether they are an owl or a foul, is the next frontier for inclusive, people-centred enterprises.
A Platform for Challenging the Status Quo
Being welcomed onto Joanne Lockwood’s Inclusion Bites Podcast offered me the chance to bring chronodiversity firmly into the inclusion conversation. Joanne’s unwavering commitment to challenging received wisdom and amplifying lesser-heard voices made for a dialogue that was both rigorous and far-reaching.
If you are an organisational leader, HR specialist, frequent traveller, jet lag sufferer, or simply someone who struggles with rigid timings, I invite you to listen in. It’s time we rethink our relationship with time, nurture belonging for every chronotype, and drive practical change for a truly inclusive future.
Explore more about my work, solutions, and insights at www.jetlagguy.com.au, catch me on LinkedIn, or delve into my podcast and publications—let’s continue the conversation about chronodiversity, inclusion, and positive people experiences.
Listen to my full episode on Inclusion Bites, and let’s ignite inclusion—one challenging conversation at a time.
Pain Points and Challenges
Certainly! Here’s a focused summary of the pain points and challenges highlighted in this episode of Inclusion Bites (“Owls and the Fowls”), along with considered content aimed at addressing those specific issues:
Pain Points & Challenges Raised in the Episode
Chronic Jet Lag and Travel Fatigue
Stephen Jasper describes the overwhelming effect of persistent jet lag (especially travelling eastward) and the additional physical strain of travel fatigue, often conflated but distinct from jet lag itself.
The complexity and severity of adjusting circadian rhythms, especially with long-haul, multi-time zone travel.
Chronodiversity Stigma
Societal preference for “morning people” (fowls) over “night owls,” and the resulting stigma and discrimination experienced by those with differing circadian preferences.
The strong cultural narrative that early risers are inherently more productive or virtuous, to the detriment of night owls.
Workplace Inflexibility
Prescriptive workplace routines and rigid start times that disregard employee chronotype, leading to reduced productivity, ill health, and exclusion from full participation.
Recent attempts to curtail flexible/remote working options, ignoring benefits for chronodiverse employees and caregivers (notably women).
Lack of Awareness and Practical Solutions
General ignorance about the biological underpinnings of sleep and circadian diversity in the population, and insufficient practical advice or tools for healthy adjustment.
Inadequate employer understanding or support for employees managing jet lag or flexible work needs.
Negative Health Consequences
The connection between sleep deprivation, cognitive impairment (likened to working under the influence of alcohol), and longer-term health conditions including dementia.
Societal demands (such as praise for overworking or sacrificing sleep) that compound health risks.
Interpersonal and Family Strain
The impact of travel-related fatigue and jet lag on relationships and caregiving roles, especially upon return from work trips.
Lack of visible workload leading to misunderstandings about productivity and perceived effort, fuelling intra-team resentment.
Practical Content for Addressing These Challenges
1. Acknowledge and Embrace Chronodiversity
Recognise chronodiversity as a natural, evolutionary adaptation. Change workplace language and policies to value both owls and fowls. Leaders should challenge the early bird myth by sharing stories of productivity at different hours (as Stephen Jasper did regarding his own work practices), and by ensuring flexibility in work schedules wherever possible.
2. Reform Workplace Structures
Advocate for outcome-based rather than time-based performance management. Permit employees to choose start and end times that suit their natural rhythm, with core overlap hours for team synchronisation. Encourage flexible and remote work as standard, not a perk, citing evidence brought by Joanne Lockwood and Stephen Jasper regarding its benefits for inclusion and productivity.
3. Educate About Jet Lag and Fatigue
Offer training and resources to distinguish between travel fatigue and genuine jet lag, so employees and managers can plan for recovery appropriately. Share practical strategies discussed in the episode, such as:
Prioritising exposure to daylight at destination to recalibrate circadian rhythms.
Avoiding alcohol consumption when travelling (described as exacerbating fatigue and impairing adjustment).
Using blue light and tech-based interventions to hack circadian response, as Stephen Jasper demonstrated with his jet lag glasses.
Allowing sufficient recovery time before expecting high-stakes work performance post-travel.
4. Support Holistic Health and Wellbeing
Embed sleep education in staff wellbeing programmes. Highlight the long-term health risks associated with chronic sleep deprivation, debunking the “macho” culture of all-nighters with scientific insight, as referenced by Stephen Jasper (noting the dementia risk for habitual short sleepers like Margaret Thatcher).
5. Model Empathy in Leadership and Team Dynamics
Openly share personal schedules and challenges to demystify differing work patterns, as Joanne Lockwood did with her own diary strategies. Encourage reflection and active communication about how, when, and where people perform best. Make visible the unseen aspects of colleagues’ work, using technology to track contributions delivered outside traditional hours.
6. Mitigate Relationship and Domestic Strain
Prepare travelling staff for post-trip adjustment, both personally and within their home context. Offer return-to-work (and return-to-home) plans that respect the likelihood of delayed fatigue, not just immediate energetic “adrenaline surges.” Educate partners and families about these biological realities to foster understanding and support on the home front.
Final Note:
The episode powerfully demonstrates that true inclusion must extend beyond visible and protected characteristics, to embrace and support our biological variability. Adopting chronodiversity-inclusive thinking is critical for contemporary, high-performing organisations and for nurturing belonging in all aspects of life.
For additional resources or to join in the conversation, listeners are encouraged to connect with Joanne Lockwood at jo.lockwood@seechangehappen.co.uk and visit https://seechangehappen.co.uk/inclusion-bites-listen.
Questions Asked that were insightful
Certainly! The episode “Owls and the Fowls” offers several moments where the host, Joanne Lockwood, posed thought-provoking questions that prompted highly insightful responses from Stephen Jasper. These exchanges can be reimagined as a series of FAQs to engage your audience and help demystify complex topics like chronodiversity, jet lag, and work-based inclusion. Here are some standout questions and responses that lend themselves well to a rich FAQ section:
1. What is chronodiversity, and how does it relate to jet lag and productivity?
Joanne Lockwood asked Stephen Jasper to explain chronodiversity and its connection to his expertise in jet lag. Stephen Jasper described chronodiversity as the natural variation in individuals’ circadian rhythms, distinguishing ‘morning fowls’ from ‘night owls’. He highlighted its significance in determining how people are affected by jet lag and their optimal periods for productivity.
2. Is there a difference between jet lag and travel fatigue?
Joanne Lockwood raised the topic of exhaustion caused by long-haul flights versus genuine jet lag. Stephen Jasper clarified that “jet lag” refers to the physiological misalignment of the body’s internal clock due to crossing time zones, while “travel fatigue” is simply the exhaustion from a lengthy or stressful journey without significant time zone change. He emphasised that you can be extremely tired without being jet-lagged if you haven’t moved far enough across time zones.
3. Why is flying east generally harder for most people than flying west?
This was explored when Joanne Lockwood discussed differing personal experiences of travel direction. Stephen Jasper succinctly captured it with the phrase “east is a beast, west is best.” He detailed that flying east requires phase advance (going to bed and waking up earlier than your body wishes), which is more challenging for most people—especially night owls. Conversely, flying west (phase delay) better suits the natural inclination of many and is thus easier to adjust to.
4. Can our chronotype (‘owl’ or ‘fowl’) change as we age?
Joanne Lockwood shared her own evolving sleep patterns and questioned the causes. Stephen Jasper confirmed that chronotype is impacted by age, hormones, and life circumstances. He noted that teenagers typically have more ‘owl’ tendencies, and that most people drift towards ‘morningness’ as they age, though individual patterns persist.
5. How can individuals or organisations support chronodiversity in the workplace?
Building on the discussion of work patterns, Joanne Lockwood and Stephen Jasper examined how stigma against night owls can harm inclusivity and productivity. Stephen Jasper advocated flexible working hours and working from home as ways to accommodate diverse rhythms, allowing people to align work with their natural peaks of alertness.
6. What practical strategies help reduce jet lag?
Joanne Lockwood inquired about practical interventions. Stephen Jasper emphasised the critical importance of exposure to natural sunlight upon arrival as the number one technique for resetting the body clock. He also discussed the use of blue-green light devices and adjusting one’s sleep/meal schedule in line with the destination’s local time.
7. Is there a link between chronic sleep deprivation and long-term health?
The topic of sleep deprivation’s impact arose, with both speakers referencing public figures and recent research linking inadequate sleep to issues such as cognitive decline and even dementia. Stephen Jasper asserted that sleep is a “pillar of health” and should be treated as sacrosanct.
8. Is there a social stigma against night owls, and how can it be overcome?
This question was central to their conversation about inclusion and productivity. Stephen Jasper explained that society tends to reward early risers, to the detriment of night owls, despite evidence that both are capable of equal productivity, just on different schedules.
9. Does alcohol or caffeine influence the effects of jet lag?
Addressing common travel myths, Stephen Jasper firmly discouraged the use of alcohol to overcome jet lag, stating it exacerbates dehydration and impairs cognitive function, compounding the effects of sleep disruption.
These FAQs, inspired by the episode’s impactful questions and illuminating responses, can equip your audience with evidence-based knowledge and foster ongoing dialogue about inclusion, wellbeing, and high performance across global contexts.
Blog article based on the episode
Owls and the Fowls – Unlocking Chronodiversity for a More Inclusive Working World
Think jet lag is just about feeling tired after a long flight? Think again. What if the way we sleep, work, and even structure our organisations is fundamentally biased—privileging “fowls” and undermining “owls”? This isn’t just about coping with travel; it’s about redesigning the future of work and belonging. In episode 183 of the Inclusion Bites Podcast, titled “Owls and the Fowls,” host Joanne Lockwood sits down with Dr Stephen Jasper—jet lag consultant, chrono-diversity advocate and, as he calls himself, “the jet lag guy”—to disrupt how we think about time, productivity, and real inclusion.
Opening Hook: Are We All Just Suffering From Social Jet Lag?
Imagine an institution that operates as if everyone is at their peak at 9am. For the “morning fowls”, this is ideal, but what about the “night owls”? Chronodiversity—the hidden diversity of sleep-wake preferences—is often neglected, leaving many of us exhausted, disengaged, and even stigmatised. Isn’t it time we challenged this norm?
The Problem: Breaking the 9-to-5 Bias and Jet Lag Myths
The narrative around productivity and professionalism continues to centre on early risers. “Early to bed and early to rise makes men healthy, wealthy and wise,” laments Stephen Jasper, recalling the ingrained bias repeated by parents and managers alike. Society and organisations typically reward those who fit the mould—the “fowls”—while pathologising “owls” as lazy or unproductive.
It’s hardly just an individual matter. Stephen Jasper's research, inspired by his own severe jet lag experiences from frenetic intercontinental business travel, highlights how our institutions echo these circadian prejudices. From rigid start times to cultures of presenteeism, our workplaces fail to appreciate the nuanced reality: chronodiversity is a feature, not a bug.
Consider this: a tribe in Africa studied for their sleep habits had both morning and late types, ensuring someone was always awake—a critical evolutionary protection. Yet, in the modern world, we reward only one end of this spectrum.
Jet Lag and Its Sibling: Social Jet Lag
While jet lag is most commonly associated with crossing time zones, Stephen Jasper distinguishes it sharply from travel fatigue. Jet lag is a circadian misalignment—your biological clock is forced to rapid recalibration, leading to cognitive impairment akin to the effects of alcohol. Add in sleep deprivation, caffeine, sugar, or alcohol, and the consequences escalate. But “social jet lag”—that feeling of perpetual fatigue from living against your own natural rhythm—is far more widespread. With lockdowns and changing work models unleashing an unprecedented debate on flexible schedules, its impact is only becoming clearer.
Actionable Insights: Re-engineering Inclusion Via Chronodiversity
So, what do we do about it? How can organisations become truly inclusive—not just across gender, ethnicity, and disability, but also across the diversity of chronotypes?
1. Ditch One-Size-Fits-All Start Times
Why force everyone into the same rigid, archaic schedule? Embrace flexible start and finish times. As Stephen Jasper notes, his productivity and wellbeing soared when working with Paris-based teams from Australia—he simply shifted his day later, performing optimally without the grind of commuter clocks.
2. Value Output, Not Hours at a Desk
Productivity should not be measured by time spent in the office but by value delivered. This frees owls and fowls alike to harness their peak zones without stigma. Fewer hours spent “looking busy” means more authentic contributions.
3. Advocate for Working From Home
Remote work is not merely a COVID-era convenience, but an essential tool for chronodiversity inclusion. The backlash against flexible working in Australia almost cost the opposition a crucial demographic—especially women, for whom flexibility is life-changing. The reversal was a win for inclusion, but the debate persists worldwide.
4. Educate on Chronodiversity and Challenge Stigma
Build awareness of sleep-wake diversity across your teams. Challenge remarks rooted in bias. Don’t allow the myth that “early birds are better birds” to flourish unchallenged. Recognise and value all contributions, whenever they are made.
5. Invest in Wellbeing Tools—and Actually Use Them
Yes, tech can help—like the Australian-invented “electronic sunlight glasses” Stephen Jasper demonstrates, designed to mitigate jet lag by using blue-green light to reset circadian rhythms. Equally, educate staff about phone “night modes,” reducing blue light exposure in the evenings to preserve sleep quality.
6. Prioritise Sleep, Ditch Alcohol
Whether travelling or at home, sleep is non-negotiable. The impact of chronic sleep deprivation goes far beyond temporary fatigue: it’s linked to dementia and other long-term health problems. And if you’re crossing time zones, resist the airport lounge temptation—alcohol further impairs cognitive and circadian recovery.
7. Empathise With Life Transitions
Chronotypes are not set in stone. As Joanne Lockwood reflected, shifting life demands will alter your sleep-wake rhythm; what served you in your 20s may no longer serve you at 40. Support staff through these transitions.
The Bigger Picture: Why Chronodiversity Belongs in Inclusion
Unaddressed chronodiversity is an invisible barrier to inclusion, belonging, and mental health. It promotes burnout, damages relationships (as described by jet-lagged executives too exhausted to help with family life upon return), and creates a hostile environment for diversity in its broadest sense.
What would truly inclusive organisations look like? They would not just welcome people of all backgrounds, but enable them to show up as their best selves—whenever that may be.
Call to Action: Be the Changemaker—Challenge the Clock
Are you leading a team, running a business, or simply championing inclusion in your workplace? Start with time. Ask: whose rhythms are privileged, and whose get silenced? What can you change, today, to ensure chronodiversity is championed as fiercely as any other protected characteristic?
Explore the “Owls and the Fowls” episode now—featuring the unique insights of Dr Stephen Jasper. Share it with your teams, question your HR policies, and open the dialogue: jet lag is not just about travelling; it’s about how we live, work, and belong.
We can—and must—ignite inclusion by challenging our assumptions about time. Join the conversation, share your tips, and keep driving change—from sunrise to sunset.
Inspired by the episode “Owls and the Fowls” with Dr Stephen Jasper. Listen now at Inclusion Bites Podcast and connect or share your thoughts with Joanne Lockwood at jo.lockwood@seechangehappen.co.uk. Together, let’s recalibrate inclusion—one episode at a time.
The standout line from this episode
The standout line from this episode is:
"For most people, east is a beast and west is best."
This succinctly captures one of the main themes discussed by Stephen Jasper regarding how direction of travel affects jet lag and ties in perfectly with the episode title, "Owls and the Fowls".
❓ Questions
Certainly! Here are 10 discussion questions based on the episode "Owls and the Fowls" from the Inclusion Bites Podcast:
How do personal experiences with jet lag, such as those shared by Stephen Jasper, influence our understanding of chrono-diversity and productivity at work?
In what ways can organisations better accommodate both "owls" (night people) and "fowls" (morning people) to foster more inclusive workplaces?
Reflecting on Joanne Lockwood and Stephen Jasper's cultural exchange about remembrance traditions, how do national customs and rituals shape our perceptions of loss and gratitude?
What is the physiological impact of flying east versus west, and how does this interact with an individual's natural chronotype?
How might the stigma surrounding night owls in the workplace undermine both inclusion and productivity?
What practical interventions—such as light therapy or flexible working hours—could organisations adopt to ease the effects of jet lag and harness the benefits of chrono-diversity?
Considering the conversation about technology (e.g., night mode on phones), what are the broader implications for digital well-being and sleep hygiene?
How does the ability to work from home contribute to more equitable experiences for people with diverse chronotypes?
What are the risks associated with chronic sleep deprivation, particularly in high-pressure or internationally oriented roles?
Reflecting on the analogy of adrenaline-fuelled work during travel, what can leaders do to promote sustainable performance and well-being for employees who travel frequently?
These questions aim to stimulate deeper dialogue around the episode’s major themes of inclusion, well-being, and time-based diversity.
FAQs from the Episode
FAQ: Owls and the Fowls – Jet Lag, Chronodiversity, and Inclusive Work Practices
(Episode 183 of The Inclusion Bites Podcast)
1. What is “chronodiversity” and why does it matter in the workplace?
Chronodiversity refers to the natural variation in people’s circadian rhythms—essentially, whether you’re a ‘morning lark’ or a ‘night owl’. As Stephen Jasper explains, these tendencies are shaped both by genetics and age. Recognising chronodiversity is vital for inclusive work cultures, as forcing standard 9-to-5 hours on everyone can undermine productivity and wellbeing, particularly for those whose natural rhythms don’t align with traditional work schedules.
2. Is there scientific backing for the idea that some people are more productive at different times of day?
Yes. As outlined by Stephen Jasper, extensive research shows that people’s peak alertness and productivity are not universal. Teenagers, for example, typically have later chronotypes, while young children and many older adults may naturally wake and sleep earlier. Societies and teams that recognise and accommodate these differences are better positioned to enhance both diversity and performance.
3. What is the difference between jet lag and travel fatigue?
Jet lag is a specific consequence of rapidly crossing multiple time zones, leading to a misalignment between your internal body clock and local time. Travel fatigue, as Stephen Jasper points out, is physical tiredness from the process of travelling (e.g., long flights, layovers), regardless of time zone changes. You can be exhausted after a long journey without being jet lagged if your circadian rhythm isn’t disrupted.
4. Why is travelling east typically harder than travelling west?
Stephen Jasper succinctly summarises with, “East is a beast, west is best.” Most people find eastbound travel more challenging because it requires advancing the body clock—going to bed earlier than usual—whereas westbound travel extends the waking day, which feels more natural for most chronotypes. However, the effect can flip for extreme morning types (‘fowls’), who may struggle more with westbound travel.
5. How long does it take to recover from jet lag?
The rough rule is one day per time zone crossed, as shared by Stephen Jasper. For example, travelling across ten time zones might take up to ten days for full adjustment. Factors such as age, chronotype, health status, and use of mitigation strategies (like light exposure) influence this duration.
6. Why do cabin crews want passengers to keep the window blinds down during some flights?
Cabin crew often try to keep their own body clocks anchored to their ‘home’ time zone, especially if they’re regularly flying back within a short time frame. Blocking out new daylight cues by keeping window blinds closed helps prevent their circadian rhythms from adjusting to the local destination, making return adjustment easier. Passengers wanting to acclimatise to the new time zone, however, should seek out local sunlight after arrival.
7. What role does light play in resetting your body clock?
Light exposure—particularly blue-green (cyan) light—is the single most powerful cue for adjusting your circadian rhythm. Devices such as electronic sunlight glasses, demonstrated by Stephen Jasper, provide targeted light to help signal your brain that it’s daytime, thus aiding adaptation after long-haul travel. Conversely, reducing blue light exposure (via night modes on devices) helps promote sleep.
8. Can eating patterns or food help with jet lag?
Changing meal schedules can have a secondary role in adaptation, but sunlight remains the dominant signal. Stephen Jasper notes that, although aligning your eating habits to the new time zone may help, prioritising exposure to natural or artificial sunlight is far more effective.
9. Are there lifestyle strategies or aids to mitigate jet lag?
Yes. Stephen Jasper recommends:
Seeking sunlight at the appropriate local times,
Using blue light glasses or other light therapy devices,
Avoiding alcohol, which can worsen jet lag effects,
Considering melatonin supplements if medically appropriate,
Deciding whether to quickly adapt to local time or stick to your ‘home’ clock, depending on trip length.
10. What are ‘owls’ and ‘fowls’ and why does it matter for inclusion?
In Stephen Jasper’s terminology, ‘owls’ are evening types, thriving later in the day; ‘fowls’ are morning types, thriving early. There is a societal and workplace bias in favour of morning types, often stigmatising those who perform best later in the day. Recognising and accommodating both supports a more inclusive and effective workplace, reducing unnecessary stigma and fostering diversity of thought and energy.
11. Does sleep loss really have consequences for long-term health?
Absolutely. Both Joanne Lockwood and Stephen Jasper discuss that chronic sleep deprivation can impair cognitive performance and is increasingly linked to a higher risk of conditions such as dementia. Sleep is one of the core pillars of wellbeing—neglecting it can have profound individual and organisational costs.
12. How can managers and organisations foster chronodiversity inclusion?
Allow flexible working hours and remote work where possible,
Avoid micromanaging start/end times when output matters more than presenteeism,
Recognise that productivity is not defined by standard office hours,
Encourage open discussion about work preferences,
Support individuals through policies and cultures that minimise stigma.
13. Where can I learn more or contact the guest?
You can explore Stephen Jasper’s resources, including his website (www.jetlagguy.com.au), books, and podcasts, accessible via LinkedIn and other platforms. For broader discussion on inclusion, connect with Joanne Lockwood at jo.lockwood@seechangehappen.co.uk, or visit https://seechangehappen.co.uk/inclusion-bites-listen.
For regular conversations on diversity, inclusion, and belonging, consider subscribing to the Inclusion Bites Podcast and become part of a movement to drive positive change, one episode at a time.
Tell me more about the guest and their views
The guest for this episode, Stephen Jasper, is introduced as a jet lag consultant and chronodiversity advocate. His background is notably diverse—originally a pharmacist in the hospital sector, he transitioned into the pharmaceutical industry before specialising in jet lag due to extensive international travel. Notably, Stephen Jasper holds a PhD in jet lag, underscoring his unique expertise in a niche yet increasingly relevant field.
His views centre on the profound impact of chronodiversity—the natural variation in people’s sleep/wake preferences and timing—on wellbeing and productivity, both in travel contexts and daily work life. He’s emphatic about how direction and distance of travel influence jet lag, explaining that flying east ("east is a beast") typically induces much worse jet lag for most people compared to flying west ("west is best"). However, he highlights the nuance that ‘morning people’ (fowls) and ‘night owls’ (evening chronotypes) experience jet lag differently depending on flight direction, illustrating that chronodiversity deeply shapes our adaptation to time zone changes.
A core pillar of Stephen Jasper’s advocacy is recognising and accommodating chronodiversity in workplace structures. He argues that society’s bias toward early risers—reflected in common sayings and workplace expectations—disadvantages night owls, even though their productivity is equal but differently distributed throughout the day. The recent debate in Australia around abolishing work-from-home in the public service is cited as an example, with Stephen Jasper pointing out the inclusivity benefits of flexible hours for diverse chronotypes, including greater support for women.
He’s also keen to distinguish between travel fatigue and true jet lag, clarifying that exhausting journeys do not always equate to circadian disruption unless a significant change in time zones occurs. His advice for mitigating jet lag is rooted in science: exposure to natural (or artificial) sunlight, and avoidance of alcohol, which he describes as exacerbating the cognitive impairment caused by both jet lag and sleep deprivation.
On a practical note, Stephen Jasper introduces a novel Australian device: electronic sunlight glasses that emit blue-green light to stimulate alertness by regulating circadian rhythms—demonstrating his commitment to accessible, evidence-based interventions.
He also advocates for respecting sleep as a fundamental pillar of health, referencing both societal pressures ("early bird catches the worm") and research linking chronic sleep deprivation (famously in the case of Margaret Thatcher) to long-term cognitive decline.
Overall, Stephen Jasper’s views reflect a sophisticated understanding of human biology, organisational inclusion, and practical wellbeing—making a compelling case for why chronodiversity needs mainstream recognition and accommodation, especially in today’s interconnected, globalised working world.
Ideas for Future Training and Workshops based on this Episode
Certainly! Drawing on the episode "Owls and the Fowls" from the Inclusion Bites Podcast, here are several training and workshop ideas that can help organisations, HR professionals, and individuals better understand and embrace chronodiversity, inclusion, and wellbeing at work:
1. Embracing Chronodiversity: Designing Work for Biological Differences
Workshop Outcome: Equip managers and teams to understand individual chronotypes (owls/fowls), their impact on productivity, and strategies for flexible schedules.
Explore what chronodiversity is, as introduced by Stephen Jasper.
Examine the biological science of circadian rhythms.
Activities to map participants’ chronotypes and preferred working hours.
Exercises in crafting inclusive policies and team workflows that support productivity for both morning and evening people.
2. Jet Lag, Travel Fatigue, and Inclusive Global Working
Workshop Outcome: Understand the physiological and psychological impact of international travel and how to support employees travelling across time zones.
Distinguish between jet lag and travel fatigue (as discussed by Stephen Jasper).
Share practical interventions for minimising jet lag, including sunlight exposure and use of technology (e.g., light therapy glasses).
Develop travel policies and duty of care plans supporting employee wellbeing post-travel.
Role-play scenarios for HR to respond supportively to staff returning from significant journeys.
3. Creating Stigma-Free Flexible Working Cultures
Workshop Outcome: Challenge the stigma around non-traditional work patterns and encourage trust and outcome-based management.
Address workplace biases outlined in the episode, such as “early bird gets the worm” mentality (Joanne Lockwood and Stephen Jasper).
Unpack case studies where flexible working has driven inclusion and improved performance.
Group activities: rewriting company ‘core hours’ and ‘presence’ expectations to be output- rather than input-focused.
Peer coaching on setting boundaries and having inclusive conversations about working time preferences.
4. Wellbeing and Cognitive Performance: Sleep, Work, and Health
Workshop Outcome: Build awareness about sleep, its impact on cognitive health, and inclusive practices to support diverse sleep needs.
Share findings about sleep deprivation and long-term health risks (Stephen Jasper references sleep and dementia).
Interactive segment: self-assessment of sleep quality and habit trackers.
Tips for leaders: recognising and supporting employees experiencing poor sleep—without judgement.
Discussion: Inclusion-centric design of shift patterns and workloads, particularly relevant in 24/7 global teams.
5. Supporting Gender and Life-Stage Differences in Work Patterns
Workshop Outcome: Address the particular needs of women and varied life stages highlighted during the discussion on remote work and flexible hours.
Explore life-stage changes in chronotype, such as adolescence, parenthood, and ageing.
Group dialogue: Challenging assumptions around care responsibilities, sleep, and flexibility.
Workshop solutions for gender equity in remote/flexible working policies, inspired by the policy debate cited regarding women in the Australian workforce.
6. Inclusive Technology for Wellbeing
Workshop Outcome: Equip teams with technological interventions and digital wellbeing skills.
Demonstration of devices such as light therapy glasses (Stephen Jasper’s blue-green glasses).
Examine blue light exposure and use of night modes/dark modes (linked to device accessibility).
Develop a toolkit for digital hygiene: advice for managing ‘doom scrolling’ and promoting better sleep.
These workshop ideas are designed to address the interconnectedness of inclusion, wellbeing, and individual difference—tantamount to the Inclusion Bites ethos. Each can be tailored as standalone sessions or combined into a comprehensive training series addressing the evolving needs of a post-pandemic, globally connected, and inclusively minded workplace.
🪡 Threads by Instagram
Is your workplace truly inclusive? Chronodiversity shows us one size never fits all—embracing everyone's natural rhythm leads to happier, more productive teams. Let’s challenge “early bird” myths and honour both owls and fowls in how we work.
Ever flown long haul and wondered why jet lag hits harder one way? Stephen Jasper reveals how direction of travel and our natural sleep cycles change the game. East really is a beast for most—why aren’t employers talking about this?
Sunlight isn’t just for mood—it’s medicine for your circadian rhythm! Simple interventions like daylight exposure can radically improve jet lag and everyday productivity. Inclusion means meeting people where they are—even if it’s midnight in Melbourne.
Did you know rigid hours at work can be more damaging than we think? There’s stigma attached to night owls, but they’re just as productive as morning folk. Working with, not against, your team’s true rhythms is cultural inclusion in action.
If you're struggling to perform after travel, consider this: jet lag affects cognitive function as much as alcohol. Recovery takes time, and respecting chronotypes isn’t just kind—it’s essential for well-being. Let’s build mindful, inclusive workplaces.
Leadership Insights - YouTube Short Video Script on Common Problems for Leaders to Address
Leadership Insights Channel: How Leaders Can Tackle Chronodiversity Bias
Are you a leader who finds some team members are bright and focused at 8am, while others don’t hit their stride until late morning or even after lunch? That’s chronodiversity—the natural difference in people’s body clocks. Here’s a common mistake: expecting everyone to perform their best at the same time, regardless of their individual rhythms.
This bias can cause frustration, reduce productivity, and even exclude valuable voices from your team.
What can you do differently? Start by recognising the unique sleep and productivity patterns within your team—some are “fowls” (morning people), others are “owls” (night people).
Here’s how to lead more inclusively:
Offer Flexible Working Hours: Where possible, allow team members to select work times that suit their personal rhythms.
Set Core Collaboration Windows: Establish a common window for meetings, but don’t demand a one-size-fits-all schedule.
Judge Output, not Clock Time: Focus on the quality and impact of work delivered, not the hours worked.
Talk Openly About Productivity Patterns: Encourage honest conversations about when people do their best work, and make it acceptable to be different.
By adopting these actions, you’ll create a fairer, more inclusive environment—boosting morale, productivity, and your team’s wellbeing. Lead with empathy. Harness the power of diversity—right down to the difference in sleep habits.
SEO Optimised Titles
Jet Lag Decoded | Why Flying East Takes 10 Days to Recover vs Westbound Travel | Stephen @ Jet Lag Guy
Chronodiversity Facts | 80 Minutes Awake in Tribes and Why Morning People Struggle With Jet Lag | Stephen @ Jet Lag Guy
Productivity Myths: Owls, Fowls, Jet Lag and the 1 Day Per Hour Rule for Time Zone Recovery | Stephen @ Jet Lag Guy
Email Newsletter about this Podcast Episode
Subject: Night Owls, Early Fowls & Surprising Truths About Jet Lag – Tune in to Inclusion Bites!
Hello Inclusion Bites Community,
Pull up a chair (or pop in those earbuds) – it’s time for another dose of inclusive insight! This week on Inclusion Bites, Joanne Lockwood welcomes Dr Stephen Jasper, jet lag consultant and chrono diversity advocate, for Episode 183: "Owls and the Fowls." Trust us, you’ll never look at your sleep cycle or morning meetings the same way again!
What will you discover in this episode?
Here are five keys that listeners like you will take away:
Not all jet lag is created equal: Find out why travelling east is tougher for most people than heading west – and how “chronodiversity” (your natural body clock tendencies) plays a huge role.
Jet lag vs. travel fatigue: Learn the crucial distinction and why some journeys leave you tired, but not time-zoned out.
Sunlight is your secret weapon: Stephen Jasper reveals how the right exposure (or lack thereof) affects your circadian rhythm, and shares a peek at futuristic glasses that mimic sunlight!
Workplace inclusion goes beyond gender and race: Discover how acknowledging different sleep patterns – owls vs. fowls – can make the workplace more inclusive (and productive) for all.
Rethink the 9-to-5: Hear how flexible and remote work opens doors for people of all chronotypes to thrive, not just the early birds.
Unique fact from the episode:
Did you know there’s a PhD in jet lag, and that researchers have even studied jet lag in horses (with their own special “blue light blinkers”)? Stephen Jasper gives us the inside scoop – animals aren’t immune to time zone travails either!
Ready to join the conversation?
Don’t just listen – act!
Share your stories, opinions, or insights with Joanne Lockwood at jo.lockwood@seechangehappen.co.uk
Listen to the full episode and subscribe here: Inclusion Bites Podcast
Got an idea or want to share your own chronotype challenges? Reach out or apply to be a guest.
Final thought:
Whether you’re a sunrise sprinter or a midnight thinker, your work style matters – and so does your inclusion. Equip yourself (and your team) with the wisdom to build truly inclusive spaces, where everyone, owls and fowls alike, can soar.
Until next time,
The Inclusion Bites Team
Catch every episode, amplify the voices that matter, and keep challenging the status quo with us – one bold conversation at a time! #InclusionBites #PositivePeopleExperiences
Potted Summary
Episode Intro
In this enlightening episode of Inclusion Bites, Joanne Lockwood welcomes jet lag consultant and chrono diversity advocate, Stephen Jasper. Together, they explore the science of circadian rhythms, the cultural and physiological realities of jet lag, and how our natural inclinations—owls and fowls—influence daily performance. With practical stories and expert insight, the conversation reveals why understanding our personal rhythms is key to wellbeing, inclusion, and workplace productivity across time zones.
In this conversation we discuss
👉 Jet lag & chrono diversity
👉 Owls vs fowls
👉 Workplace wellbeing
Here are a few of our favourite quotable moments
“East is a beast and west is best for most people.” — Stephen Jasper
“Chronodiversity is a feature, not a bug.” — Stephen Jasper
“Sleep is just one of the pillars of health… letting people sleep when it suits them.” — Stephen Jasper
Episode Summary & Call to Action
Discover how jet lag, sleep, and chrono diversity shape our lives at work and beyond. If you’ve ever wondered why some thrive at dawn while others peak at midnight, this episode is for you. Hear practical strategies, science, and stories that challenge workplace norms. Listen now and join the movement for greater inclusion and wellbeing—one episode at a time. Find the full conversation at seechangehappen.co.uk/inclusion-bites-listen.
LinkedIn Poll
LinkedIn Poll Context Summary
Have you ever wondered how your sleep patterns or travel habits impact your productivity and inclusion at work? In Episode 183 of The Inclusion Bites Podcast, “Owls and the Fowls”, Joanne Lockwood and special guest Stephen Jasper explored chronodiversity (the science of individual sleep/wake cycles), jet lag recovery, and how flexible working arrangements can bridge gaps between early risers (“fowls”) and night owls (“owls”). With businesses embracing hybrid models and global teams, understanding your own rhythm could be the key to thriving.
POLL QUESTION:
How does your natural sleep pattern impact your work productivity?
#InclusionBites #Chronodiversity #Belonging #Wellbeing
Poll Options:
🦉 I’m a productive night owl
🐓 Early starts boost my output
🛋️ Midday is my power zone
⏰ I adapt as work demands
Why Vote?
Your input helps highlight the diversity of working styles and promotes inclusive practices at work. By understanding how chronodiversity shapes productivity, organisations can better create working environments where everyone can thrive. Cast your vote to fuel the conversation and drive positive change!
Highlight the Importance of this topic on LinkedIn
Just listened to the latest Inclusion Bites episode: “Owls and the Fowls” with Dr Stephen Jasper and Joanne Lockwood 🌎✈️
Here’s why every HR, EDI or People Leader should tune in:
🦉Chronodiversity matters: We talk so much about inclusion, but how often do we consider our people’s internal clocks? From night owls to early birds, respecting these rhythms can radically improve productivity and wellbeing. It’s a powerful lens for reimagining how, when and where we work.
⏰ Breaking the 9-to-5 mindset: Stephen Jasper shared how stigma against “owls” at work is still very real. Why are we still measuring commitment by who’s at their desk at 9am rather than by outcomes?
🌱Workplace flexibility is vital: This isn’t just about jet lag. It’s about creating cultures where everyone can thrive—morning or evening, remote or in-office. That’s real inclusion in action.
👥 Action for HR & EDI: Let’s challenge outdated norms. Start conversations in your org about chronodiversity and flexible hours. The data (and human stories!) show it matters for performance, engagement, and wellbeing.
If you missed it, catch the episode at https://seechangehappen.co.uk/inclusion-bites-listen and rethink how your organisation embraces difference.
#InclusionBites #HR #Diversity #Belonging #FlexibleWork #Chronodiversity #PositivePeopleExperiences
L&D Insights
Certainly! Here’s a concise, L&D-focused summary for Senior Leaders, HR, and EDI professionals, distilling the key insights and “aha moments” from the Inclusion Bites Podcast episode “Owls and the Fowls” with Stephen Jasper:
🦉 Key Insights for Leaders & EDI Pros
1. Chronodiversity is a Hidden Inclusion Frontier 🌙☀️
Aha Moment: Chronodiversity—the natural variation in people’s circadian rhythms (“owls” vs “fowls”)—directly impacts workplace productivity, wellness, and inclusion but is rarely considered in organisational practice.
Implication: Uniform 9–5 working hours and rigid presenteeism embed subtle, yet real, bias against “night owls,” reducing engagement and ultimately causing unnecessary attrition or burnout.
2. Flexible Work is More Than Location—It’s About Time ⏰
Aha Moment: Remote and hybrid working have opened possibilities for people to work with, rather than against, their internal clocks. Stephen Jasper shares that working in alignment with one's chronotype is liberating and maximises contributions.
What to Change: Stop seeing flexibility as just “where” people work; also focus on “when” they perform best. Question the need for compulsory core hours or early-morning meetings.
3. Normalising “Owls” & Challenging Presenteeism Bias 🐦
Aha Moment: Bias persists in many organisational cultures, implicitly favouring early-risers. Night owls are unjustly perceived as less productive or committed, despite often working the same or even longer hours—just offset.
Action: Educate teams about chronotype diversity. Embed new narratives into leadership communications and policies. Consider output-based performance metrics versus “face-time.”
4. Cost of Jet Lag & Travel Fatigue Often Overlooked ✈️🛌
Aha Moment: Regular long-haul travel significantly disrupts circadian rhythms and performance for days. Leaders often underestimate the effect on cognitive function and well-being, confusing travel fatigue with actual productivity loss and potential for error.
Recommendation: When scheduling travel or international meetings, build in sufficient recovery time and, where possible, rotate responsibilities to avoid chronic jet lag for certain roles.
5. Health, Inclusion and Productivity are Interconnected 🧠❤️
Aha Moment: There's a convincing link between chronic sleep disruption (e.g., through persistent jet lag or working against natural rhythms) and long-term health outcomes—including cognitive impairment.
What to Do: Position sleep health and chronodiversity as foundational pillars in wellbeing strategies. Model healthy attitudes from the top, and talk openly about these issues.
What Leaders & Inclusion Professionals Should Do Differently
Audit your working patterns and meeting hours: Is your “normal” inadvertently excluding or exhausting part of the workforce?
Rethink flexible working: Flexibility is not just about WFH; enable personalised schedules where feasible.
Train teams on chronodiversity: Demystify sleeping patterns and combat stereotypes in performance assessments.
Humanise international travel: Add buffer days, encourage breaks, and reconsider necessity, especially for high-demand travel roles.
Promote healthy sleep as D&I, not just OH: Recognise sleep as an equity issue, not just personal responsibility.
Social Media Hashtags & Emoji Summary
🌍🕰️💤⚖️✈️
#InclusionBites #Chronodiversity #FlexibleFuture #HealthyWorkplaces #WorkplaceInclusion
This episode is a powerful prompt for D&I leaders and HR to rethink what true flexibility and inclusion look like—by embracing the temporal as well as spatial diversity in how people work best.
Shorts Video Script
Social Media Attention-Grabbing Title:
East is a Beast: The Truth About Jet Lag, Chronotypes, and Work-Life Inclusion #TimeMatters
Suggested Hashtags:
#JetLagTruth #Chronodiversity #WorkplaceWellbeing #InclusiveCulture #SleepScience
Script:
Text on Screen: Jet Lag Solutions 🚀
If you've ever crossed several time zones and felt your body simply can't keep up, here's why! Jet lag is not just travel fatigue—it's your circadian rhythm thrown off balance. The rule of thumb? It can take about a day for every time zone you cross to adjust.
Text on Screen: Chronotype Matters 🦉🐓
But did you know your natural sleep pattern—your chronotype—affects how badly you'll feel it? "Owls" and "fowls" aren't just birds; they're people! Night owls struggle most when flying east, while morning people have it tougher going west. So, heading east? Brace yourself: east is a beast, west is best!
Text on Screen: Sunlight is Key ☀️
Want to speed up recovery? Get sunlight, not just food. Morning sun signals your brain to reset, helping suppress melatonin so you feel more awake. If you can, adjust your watch and routine to match your destination time as soon as possible. And yes, blue-light blocking or sunlight-simulating devices can help—especially for frequent flyers!
Text on Screen: Inclusion at Work 💼
Let’s talk workplace inclusion—the world isn’t made for just one type of sleeper. When we allow flexible hours, everyone can work at their best, reducing bias towards early risers and helping night owls thrive. This isn't just good for wellbeing—it's essential for truly inclusive cultures!
Text on Screen: Sleep = Wellbeing 💤
Never skimp on sleep. Chronic deprivation impacts health, mood, and even relationships. Recovery takes planning—combine smart travel, light exposure, and respect for individual differences for best results.
Thanks for watching! Remember, together we can make a difference. Stay connected, stay inclusive! See you next time. ✨
Glossary of Terms and Phrases
- **Chronodiversity**
The variety of individual preferences for timing of sleep and activity, commonly typified as "morning people" (fowls/larks) and "night owls". It recognises that different people naturally function better at certain times of the day due to biological differences in their circadian rhythms.
- **Jet Lag**
A physiological condition resulting from alterations to the body’s circadian rhythms caused by rapid long-distance transmeridian travel (typically by aeroplane), leading to symptoms such as sleep disturbances, fatigue, cognitive impairment, and malaise.
- **Circadian Rhythm**
The internal biological clock regulating the sleep–wake cycle and other physiological processes within roughly 24 hours, influenced primarily by light exposure to the eyes.
- **Phase Advance**
A process where the body clock is shifted to an earlier time—one must go to bed and wake up earlier than normal. Typically occurs when flying eastwards.
- **Phase Delay**
The opposite of phase advance, where the internal body clock is shifted to a later time—going to bed and waking up later. Common experience when travelling westwards.
- **Chronotype**
An individual’s innate tendency to sleep and be active at certain times during the 24-hour period, resulting in being a ‘morning person’ or ‘evening person’.
- **Morning People ("Fowls") & Night Owls ("Owls")**
Terms used for different chronotypes, with "fowls" being those who are most alert and active in the mornings and "owls" being those who peak in the evenings.
- **Travel Fatigue**
General tiredness and exhaustion caused by the physical demands of travel (such as long flights, confined spaces, and disrupted routines), distinct from jet lag as it is not related to time zone changes.
- **Suprachiasmatic Nucleus**
A small region of the brain in the hypothalamus responsible for controlling circadian rhythms in response to light cues.
- **Melatonin**
A hormone produced by the pineal gland in the brain, primarily responsible for regulating sleep–wake cycles and influenced by light exposure.
- **Sunlight Glasses/Electronic Sunlight Glasses**
Wearable devices designed to administer blue-green (cyan) light to the eyes to help reset or adjust circadian rhythms, especially useful for combating jet lag or aiding alertness at specific times.
- **Phase Shift**
A general term for changing the timing of the circadian rhythm—either advancing or delaying it.
- **Dawn Service (context: Anzac Day)**
In this context, a ceremonial ritual held at sunrise on Anzac Day in Australia to commemorate military personnel, notable for its impact on usual sleep patterns for participants.
- **Adrenaline Response (in context of travel and jet lag)**
The experience of using adrenaline (epinephrine) as a temporary compensatory mechanism to maintain function and alertness when suffering from sleep deficit or jet lag.
- **"East is a beast, West is best"**
A mnemonic summarising the relative difficulty of eastbound (harder) vs. westbound (easier) transmeridian travel due to the body's natural proclivity to handle lengthening rather than shortening of the circadian day.
- **Phase Advance/Delay Mechanism**
Specific terms for how the circadian rhythm is re-anchored by the body after long-haul flights, influenced by light cues and sometimes pharmacological aids.
- **Light Receptors in the Eye (non-visual photoreception)**
Receptors in the retina not used for vision but for detecting light, which then help regulate circadian timing by signalling the brain about environmental light conditions.
- **Raw Dogging (in context of flights)**
Slang reference (used tongue-in-cheek in the episode) for opting not to use entertainment or distractions during a flight, relying only on the experience of travel itself, such as watching the flight map.
- **Work from Home Policy Impact on Inclusion**
Discussion of how flexible and remote working enables individuals to align work with their chronotype, impacting productivity, wellbeing, and inclusion—especially in the context of public policy.
- **Cultural Traditions of Remembrance (Torch Ceremony, Rosemary Sprigs, Poppies, etc.)**
Unique rituals and symbols specific to national contexts, such as Australian torch lighting or using rosemary for remembrance, which may be unfamiliar outside those cultures.SEO Optimised YouTube Content
Focus Keyword: Chronodiversity and Jet Lag Inclusion
Video Title (incorporating focus keyword):
Owls, Fowls, and the Science of Chronodiversity: Jet Lag, Positive People Experiences & Culture Change | #InclusionBitesPodcast
Tags:
chronodiversity, jet lag inclusion, culture change, positive people experiences, workplace diversity, dawn service, remembrance, night owl, morning person, circadian rhythm, jet lag solutions, productivity, work-life balance, inclusion podcast, culture transformation, SEE Change Happen, workplace wellbeing, night mode, sleep health, neurodiversity, flexibility at work, societal transformation, inclusion bites, Joanne Lockwood, Stephen Jasper, diversity and belonging
Killer Quote:
“Chronodiversity is a feature, not a bug.” – Stephen Jasper
Hashtags:
#Chronodiversity, #JetLag, #InclusionBitesPodcast, #CultureChange, #PositivePeopleExperiences, #SEEChangeHappen, #OwlsAndFowls, #WorkplaceInclusion, #DI, #DiversityMatters, #Belonging, #WellbeingAtWork, #SleepHealth, #NightOwl, #MorningPerson, #CircadianRhythm, #Podcast, #Neurodiversity, #WorkplaceCulture, #CultureTransformation, #Productivity
Why Listen
Welcome to a refreshingly enlightening episode of the Inclusion Bites Podcast, hosted by myself, Joanne Lockwood. In this episode, I have the absolute honour of sitting down with Stephen Jasper, a jet lag consultant and advocate for what he terms “chronodiversity”—the natural variability in our circadian rhythms, specifically how being an ‘owl’ or a ‘fowl’ shapes our productivity, wellbeing, and workplace experiences.
If you’ve ever pondered why some people shine in the morning while others reach their peak at night—or struggled through that fog of jet lag after a long flight—this conversation will transform the way you perceive time and its impact on inclusion. We’re not just talking biology; we’re shining a torch on the culture change necessary for “Positive People Experiences” in every domain of life and work.
Our discussion begins with a fascinating cultural reflection on remembrance practices—Stephen, joining from Australia during Anzac Day, parallels national rituals to those familiar in the UK, illustrating the power of global perspectives in understanding diversity. From there, he takes us into the heart of chronodiversity. What does it mean to acknowledge our biological clocks as a legitimate dimension of inclusion? How can embracing these differences unlock culture change in the workplace, and ensure every person—whether an owl or a fowl—thrives?
Stephen’s career journey is a masterclass in adaptation and curiosity. Beginning as a hospital pharmacist, moving through the pharmaceutical industry, and eventually specialising in jet lag after experiencing extreme time zone travel, Stephen exemplifies what happens when we pay attention to our lived experiences and ask the deeper questions. His research reveals that jet lag recovery, productivity, and mental wellbeing are directly tied to how well we manage our exposure to light, sleep schedules, and—even more importantly—the flexibility given to us by our organisations.
A particularly eye-opening part of our conversation revolves around his assertion: “Chronodiversity is a feature, not a bug.” Do workplaces currently celebrate this diversity, or do they enforce rigid, one-size-fits-all hours that disadvantage ‘owls’ and reward only the ‘fowls’? From personal anecdotes to research findings, Stephen and I explore how stigma and unconscious bias against late risers or those working beyond traditional hours can hinder organisational culture change.
We unpack the neuroscience of jet lag and circadian rhythm, delving into practical tools such as specialised blue-green light glasses alongside social practices like working from home or flexible hours. The implications for “Positive People Experiences” are clear: organisations that adapt—including remote and hybrid models, flexible start times, and wellbeing policies—see measurably improved mental health, engagement, and productivity.
But our discussion is more than scientific analysis—it's also profoundly personal. Both Stephen and I share stories of changing sleep patterns over our lives, and how work cultures have either enabled or restricted our ability to be at our best. These experiences reveal how chronodiversity evolves as we age, and why self-reflection, mutual understanding, and structural flexibility are pivotal to creating cultures of belonging.
In this episode, you’ll gain not just an understanding of chronodiversity and jet lag, but actionable insights for embedding culture change in your own settings. Whether you’re an HR leader, D&I champion, or simply committed to Positive People Experiences, you'll walk away equipped to transform your team, department, or company for the better.
If you’re ready to challenge long-held assumptions, advocate for impactful culture change, and ignite your workplace—and your life—with science-backed inclusion, tune in now. Let’s spark the next wave of conversation, collaboration, and courage together—with culture change rooted in understanding every individual’s unique rhythm.
Closing Summary and Call to Action
This episode is packed with actionable learning points and essential guidance for any listener seeking to drive true inclusion and culture change:
Key Learning Points
Chronodiversity as Inclusion
Recognise chronodiversity—the diversity of sleep and productivity timings—as a legitimate aspect of inclusion, on par with neurodiversity or other individual differences.
Stop seeing night owls as “lazy” or non-conforming; challenge the stigma and value all productivity patterns.
Culture Change Begins with Flexibility
Advocate for remote and flexible working arrangements so people can align with their natural peaks—this enhances Positive People Experiences and overall output.
Push back against rigid “9-to-5” work schedules and promote policies that include different work-life rhythms.
Biological Rhythms & Wellbeing
Understand the impact of sunlight, blue-green light exposure, and sleep quality on cognitive performance, mood, and jet lag recovery.
Incorporate this science into workplace wellbeing programmes. Consider providing resources such as light therapy glasses, sleep education, and adaptable meeting times.
The Power of Lived Experience
Use storytelling—like those shared by Stephen and myself—to challenge stereotypes and catalyse change.
Own your chronotype and share with your colleagues; visibility helps normalise difference and leads to culture change.
Combatting Bias and Stigma
Proactively address organisational bias against late risers or nontraditional workers. Train managers to assess output, not hours.
Encourage culture change by celebrating work completed, regardless of time of day.
Workplace Practices for Positive People Experiences
Build infrastructure and technology settings (e.g., night mode on screens, flexible calendars) that support individual needs.
Emphasise trust and autonomy, letting people craft their own days for maximum impact.
Recovery and Resilience
Highlight how travel fatigue and jet lag have different impacts—equip staff with resources and time to recover from both.
Use science-backed advice: on average, it takes one day per time zone crossed to recover fully.
Leadership and Role Modelling
If you’re in a leadership role, model flexible and understanding behaviours. Show teams that Positive People Experiences are core to culture change.
Share your struggles and strategies; empower others to do the same.
Global and Cultural Awareness
Mirror Stephen’s cultural insights: leverage global perspectives and traditions to nurture empathy, belonging, and deeper understanding.
Recognise cultural nuances in commemoration and celebration—they are a vital part of inclusive culture change.
Connecting Inclusion to Organisational Outcomes
Realise that chronic sleep deprivation and jet lag directly impact health, relationships, and cognitive function—organisations must prioritise these to boost engagement and reduce burnout.
Inclusion is not a “nice to have”—it is a driver of innovation, wellbeing, and retention.
Actionable Insights
Audit your team’s working hours and patterns—seek feedback to determine where flexibility can be improved.
Educate management and HR on chronodiversity with evidence-based resources and podcasts like this one.
Update employee handbooks to include supportive guidance for flexible work, travel recovery, and wellbeing.
Invest in technology—blue-light filters, night modes, and light therapy can be provided for employees, especially those travelling.
Affirm and reward output, not schedule—focus performance reviews on outcomes rather than fixed hours.
Advocate for inclusive meetings—set time slots that accommodate both owls and fowls, especially across international teams.
Promote self-reflection—encourage employees to identify and share their productive rhythms, paving the way for peer support.
Connect with change agents—follow leaders like Stephen for up-to-date strategies and community.
Foster open dialogue—normalise conversations around chronodiversity, mental health, and Positive People Experiences.
Take advantage of resources—refer to the Inclusion Bites Podcast and SEE Change Happen for more expert guidance.
Outro
Thank you, the listener, for tuning in to the Inclusion Bites Podcast and joining me, Joanne Lockwood, on this transformative journey into chronodiversity, jet lag, and workplace inclusion. If you found value in this conversation, please like and subscribe to the channel—you’ll always find more enriching content at the links below.
SEE Change Happen website: https://seechangehappen.co.uk
The Inclusion Bites Podcast episodes: https://seechangehappen.co.uk/inclusion-bites-listen
Stay curious, stay kind, and stay inclusive – Joanne Lockwood
Root Cause Analyst - Why!
Certainly. Let us undertake a root cause analysis on one of the core issues explored in this episode of the Inclusion Bites Podcast: the systemic bias and lack of inclusion towards people with different chronotypes (i.e., "owls" and "fowls"—night owls and morning larks) within workplace structures, especially in the context of productivity, health, and belonging.
Step 1: Problem Identification
Key Problem Identified:
Workplace culture and operational structures often fail to accommodate and value the diversity of human chronotypes (chronodiversity), leading to reduced productivity, negative health impacts, exclusion, and stigma, particularly for those who fall outside the traditional ‘9-to-5’ schedule.
Step 2: The 'Five Whys' Approach
First Why:
Why do workplace cultures fail to accommodate chronodiversity?
Because rigid working hours and traditional expectations (e.g., early starts, ‘presenteeism’) still predominate in organisational norms and policies.
Second Why:
Why do these rigid hours and expectations persist?
Because historical management philosophies equate visibility and early arrival with productivity and dedication, perpetuating a one-size-fits-all approach to work schedules.
Third Why:
Why is this outdated management philosophy still followed, despite evidence of diverse productivity rhythms?
Because of entrenched societal beliefs and biases (e.g., “the early bird catches the worm”), reinforced by lack of awareness and insufficient leadership education about chronodiversity and its benefits.
Fourth Why:
Why is there insufficient awareness and leadership education about chronodiversity?
Because chronodiversity has not yet been widely included in mainstream diversity and inclusion strategies, partly due to scarce advocacy, research translation, and a lack of policy frameworks promoting flexibility.
Fifth Why:
Why has chronodiversity not permeated mainstream diversity and inclusion initiatives?
Because traditional diversity frameworks tend to focus on more visible or protected characteristics, with less attention to hidden or less tangible forms of diversity—such as biological timing preferences—and little lobbying from affected employee groups.
Step 3: Summary of Root Causes
In summary, the exclusion of chronodiversity from workplace considerations is the result of:
Legacy cultural biases equating early starts with virtue and productivity.
Management conservatism and preference for observable outputs.
Absence of structured organisational education and advocacy around chronotypes.
Archaic, inflexible work patterns built for past industrial and administrative norms.
Neglect of less-visible diversity factors in HR policy and inclusion strategies.
Step 4: Suggested Solutions
1. Leadership Training & Awareness
Develop and incorporate training on chronodiversity into existing diversity and inclusion programmes. As Stephen Jasper and Joanne Lockwood discussed, understanding biological and personal work rhythms can vastly improve well-being and output.
2. Policy Reform—Flexible & Outcomes-Based Work
Transition away from traditional, rigid start times towards output-driven, flexible working policies. Encourage teams to agree on core ‘collaboration hours’ while allowing autonomy for individual work outside those periods.
3. Culture Change Initiatives
Actively challenge and reframe workplace narratives and language that favour early risers (e.g., “the early bird catches the worm”), replacing them with messaging that values diverse working styles and contributions, regardless of timing.
4. Inclusive Technology and Tools
Leverage technology to enable asynchronous collaboration, transparent handovers, and equitable participation across time zones and chronotype preferences.
5. Visible Role Models and Storytelling
Amplify the stories and successes of ‘owls’ within the organisation, normalising different working rhythms and reducing stigma.
6. Research, Measurement & Advocacy
Collaborate with experts such as Stephen Jasper to develop internal studies and action-oriented guidance, measuring the impact of chronodiversity-aware practices on both productivity and employee well-being.
In conclusion:
By interrogating the root causes behind chronodiversity exclusion, we find the challenge lies less in individual resistance and more in tradition, policy inertia, and unchallenged cultural bias. The solution lies in education, flexibility, proactive policy adaptation, and a deliberate expansion of inclusion frameworks to embrace all forms of human diversity—including the rhythms at which we best perform.
Canva Slider Checklist
Episode Carousel
Slide 1 – Provoking Question
Are you a night owl struggling with jet lag, or an early bird thriving at sunrise? What if the way you experience time could impact not just your travels, but your working life too?
Slide 2 – The Hidden Challenge
Chronodiversity isn’t just about being a “morning person” or a “night owl.” Stephen Jasper reveals how our internal clocks shape productivity, health, and wellbeing—and how jet lag is more than just travel fatigue.
Slide 3 – East vs West: Jet Lag Explained
Why is flying east always such a beast, and heading west feels best? Discover how your chronotype changes the way you experience jet lag, and what you can do to recover quicker wherever you land.
Slide 4 – Workplace Bias: Are We Overlooking Talent?
Do traditional office hours disadvantage night owls and chronodiverse colleagues? Joanne Lockwood and Stephen Jasper unpack the bias and stigma that silently shape inclusion at work.
Slide 5 – Call to Action
Ready to rethink inclusion and spark real change? Listen to “Owls and the Fowls” on the Inclusion Bites Podcast and join the conversation that challenges norms—one episode at a time.
🔗 Link in bio!
6 major topics
Owls, Fowls, and the Rhythms of Inclusion: My Conversation with Stephen Jasper
Meta Description:
Explore how jet lag, chronodiversity, and workplace inclusion intersect in my dynamic conversation with Stephen Jasper, the jet lag guy. We delve into jet lag science, cultural rituals, body clocks, and the curious impact on working lives—revealing actionable insights for a more inclusive world.
As I settled in for a late-night chat with Dr Stephen Jasper—renowned jet lag consultant and advocate for chronodiversity—I knew our conversation would stretch beyond the conventional boundaries of travel fatigue. What unfolded was an insightful dive into jet lag science, national remembrance rituals, the workings of our internal clocks, and how these all connect to the heartbeat of inclusion at work. Here are the six major themes we explored, each weaving the thread of inclusion and belonging through the lens of time, culture, and productivity.
Jet Lag Science: More Than Just Travel Fatigue
Primary Keyword: Jet lag
Our conversation began by unpicking the often misunderstood concept of jet lag. Stephen recounted his journey from pharmacist to jet lag expert, sharing his first brutal encounters with time zone shifts—particularly after a marathon journey from Australia to Buenos Aires. He highlighted a crucial distinction: jet lag isn’t simply about feeling tired after a flight (that’s travel fatigue), but rather the disruption of our biological clock when we cross multiple time zones. For example, a supersonic three-hour flight from London to Melbourne might leave us physically refreshed, yet our circadian rhythms would be hopelessly out of sync. I was struck by just how personal jet lag is—some of us adapt quickly, others find recovery daunting—and how Stephen’s research even touched on curious treatments like light therapy and, amusingly, Viagra-injected hamsters. Who knew the science of jet lag could be so colourful?
Curiosity Spark: Could certain interventions, like timed sunlight exposure or blue-light glasses, completely neutralise jet lag?
Chronodiversity: The Inclusion Imperative in Body Clocks
Stephen introduced me to the concept of chronodiversity, the natural variation in people’s internal clocks—whether they’re night owls, early fowls, or somewhere in between. We dissected the well-worn adage, “the early bird catches the worm,” recognising its inherent bias against those who thrive later in the day. This part of our discussion was a call to action: to value all chronotypes in the workplace and to remember that one size doesn’t fit all. Our bodies are wired for diversity—even tribal societies functioned better with a mix of early- and late-risers to keep the group safe. I found myself challenging the workplace norm of being in the office at nine o’clock sharp, and we pondered whether hybrid work might finally let all types of productivity shine.
Curiosity Spark: Might some of our greatest workplace innovations be emerging in the quiet hours, long after others have clocked off?
National Remembrance and Cultural Rituals: Bridging Worlds through Ritual
I was moved when Stephen spoke about Anzac Day in Australia, a time of deep national reflection rooted in national loss and gratitude. Comparing it to Remembrance Sunday and Armistice Day in the UK, we uncovered fascinating differences—a torch lit for remembrance in Australia, poppies and bugles in the UK. Surprisingly, even the symbols diverge: rosemary sprigs in Australia and New Zealand, poppies in Britain. These cultural rituals, while unique, share the thread of remembering sacrifice, and I realised that understanding and respecting these traditions fosters deeper empathy and inclusion across borders.
Curiosity Spark: How might integrating diverse remembrance rituals in international teams enhance our sense of shared belonging?
East is a Beast, West is Best: The Directional Dilemma of Travel
I quizzed Stephen about the classic traveller’s lament: Why is flying east so much harder than heading west? His answer was both scientific and practical—our bodies adjust more easily when days get longer (flying west) compared to when they shorten (flying east). But here’s where inclusion steps back in: the experience is not universal. For ‘morning people’ or fowls, the struggle may flip. I found this intersection of biology and travel fascinating—how eastbound flights might wreck a night owl, yet be manageable for a lark. The implications ripple into every internationally mobile workplace and merit deeper consideration when supporting travelling colleagues.
Curiosity Spark: Could business travel policies ever accommodate chronotype as much as flight class or hotel preference?
Sleep, Ageing, and Health: The Critical Pillar of Wellbeing
Sleep is sacred—so said Stephen, and I wholeheartedly agree. We explored how sleep needs and chronotypes shift as we age, with teenagers drifting towards eveningness, elders often waking before dawn. And it’s not just about feeling groggy: chronic sleep deprivation is now linked to cognitive decline, including an increased risk of dementia. Our reflection on Margaret Thatcher’s famed four-hour nights stirred a sobering thought—was legendary productivity paid for with cognitive health? The cultural glorification of the “never sleep” mentality is overdue for challenge. Inclusion, in this respect, surely means encouraging people to respect their individual sleep needs for long-term wellbeing.
Curiosity Spark: If we reframe sleep as an asset instead of a weakness, might we unlock untapped creativity and resilience in our teams?
Workplace Inclusion in the Light of Chronodiversity and Jet Lag
The practical arc of our dialogue brought us back to working lives. We discussed the outcry in Australia against abolishing remote work and how flexibility enables individuals to align work with their natural ebb and flow. Stephen described his own liberation when working for a Paris-based team—no more morning martyrdom, just authentic productivity. I reflected on my own experiences: the stigma faced by those arriving later in the day, the unspoken judgements, and the power of letting outcome, not hours, dictate value. The shift to more flexible work is not just a COVID-era trend, but an overdue evolution towards chronoinclusive workplaces.
Curiosity Spark: What would happen if we measured workplace impact not by the clock, but by meaningful results—and embraced the full spectrum of chronodiversity?
Inclusion at the Heart of Every Conversation
Jet lag, chronodiversity, cultural rituals, and flexibility in work routines—these aren’t just niche fascinations. They’re foundational to inclusion, belonging, and wellbeing in our increasingly global workplaces. As I look back on my conversation with Stephen Jasper, the message is clear: to create truly inclusive cultures, we must ignite curiosity, challenge ingrained norms, and champion the full range of human experience—whether it’s in how we travel, remember, sleep, or work.
To continue diving deeper into topics around jet lag and inclusion, or to catch future conversations, visit Inclusion Bites. And if you’re ready to add your voice, ideas, or curiosity to the journey, reach out to jo.lockwood@seechangehappen.co.uk. Together, let’s spark change—one bold conversation at a time.
TikTok Summary
🦉✨ Are you an owl or a fowl? Discover how jet lag, chrono-diversity, and our natural body clocks shape inclusion and wellbeing at work—and why “east is a beast and west is best”! Join Joanne Lockwood and jet lag expert Dr Stephen Jasper as they unpack the science and stories behind productivity, rest, and breaking workplace biases.
Ready for your spark of inclusion? Listen to the full episode now 👉 https://seechangehappen.co.uk/inclusion-bites-listen
#InclusionBites #JetLag #Chronodiversity #Wellbeing #PodcastClip #InclusiveWorkplace #EastIsABeast #WestIsBest
Slogans and Image Prompts
Here are standout slogans, soundbites, and quotes from the episode "Owls and the Fowls" of the Inclusion Bites Podcast, perfect for merchandise or hashtag campaigns. Each is paired with a fully detailed AI image generation prompt for maximum visual appeal and memorability:
1. “East is a Beast, West is Best”
Image Prompt:
Create a vibrant graphic split down the middle: one side depicts a groggy cartoon owl in a dark, star-strewn sky with the words "East is a Beast" overhead, the other side shows a refreshed, smiling owl under a warm sunrise with "West is Best" in bold. Use rich blues and golden yellows, playful typography, and whimsical detailing to evoke travel and jet lag.
Hashtag:
#EastIsABeast #WestIsBest
2. “Chronodiversity is a Feature, Not a Bug”
Image Prompt:
Illustrate a diverse group of cartoon animals—owls, chickens, foxes—set around a clock face, each active at different times. Surround the clock with lush foliage and day-night gradients. The text should be bold and inclusive, with "Feature, Not a Bug" highlighted in a contrasting colour.
Hashtag:
#Chronodiversity #FeatureNotBug
3. “Owls and the Fowls”
Image Prompt:
Design a stylised crest or emblem, featuring a wise owl and a cheeky chicken perched atop a globe, with travel icons (planes, sunrise, moon) integrated. Use classic tattoo-inspired lines, a limited palette of warm earth tones, and the slogan artistically curved beneath.
Hashtag:
#OwlsAndTheFowls #InclusionBites
4. “Let People Work With Their Own Body’s Rhythm”
Image Prompt:
Show a harmonious, multicoloured waveform stretching across, where silhouetted figures are depicted working, sleeping, eating, and socialising at different peaks. Render the phrase in elegant, flowing script above the waveform, suggesting individuality and inclusivity.
Hashtag:
#BodyRhythm #InclusiveWork
5. “Night Owl or Morning Fowl—Both Are Welcome”
Image Prompt:
Draw a split-scene illustration: on one side an alert owl typing on a laptop at midnight, on the other, a lively chicken enjoying breakfast at sunrise. Add friendly decorative elements like coffee cups, alarm clocks, and funky stationery, with the message centered below in bold, friendly type.
Hashtag:
#NightOwlMorningFowl #BelongingMatters
6. “Sleep Is Sacred”
Image Prompt:
Create a serene night-time landscape with a gently sleeping owl nestled in a tree, surrounded by dreamy clouds, twinkling stars, and protective branches. The slogan "Sleep Is Sacred" should appear in flowing, moonlit lettering, radiating tranquillity.
Hashtag:
#SleepIsSacred #RestWell
7. “Early Bird Catches the Worm… But Night Owl Writes the Story”
Image Prompt:
Show a quirky juxtaposition: a determined early bird with a worm in its beak at dawn, and a clever owl scribbling notes under moonlight with stars above. Use bright, illustrative style and typographical hierarchy to accentuate “writes the story”.
Hashtag:
#EarlyBirdNightOwl #WritingTheStory
8. “Inclusion: One Bite at a Time”
Image Prompt:
Depict a diverse group of people from all backgrounds sharing a warm, round table with mugs and notebooks, set against a welcoming abstract cityscape. Integrate gentle motif bites taken from the edges of the table, with the phrase in cheerful, chunky script.
Hashtag:
#InclusionBites #OneBiteAtATime
Each captures the spirit of the episode and is highly suitable for mugs, t-shirts, stickers, or social media campaigns, ensuring memorable visual engagement and positive discussion around inclusion, diversity, and wellbeing.
Inclusion Bites Spotlight
Stephen Jasper, our guest on Owls and the Fowls, this episode of The Inclusion Bites Podcast, invites us to reimagine inclusion through the lens of chronodiversity and time. As a jet lag consultant and advocate, Stephen sheds light on the intersection of productivity, wellbeing, and our internal biological clocks—topics seldom addressed but deeply entwined with the lived experience of inclusion.
With a background in pharmacy and international management, Stephen brings rare expertise to the conversation, challenging societal assumptions about work routines and "one size fits all" approaches. He highlights how chronodiversity—the natural variation in sleep-wake patterns among individuals—affects everything from workplace performance to mental health, and why greater flexibility around when and how we work is essential for truly inclusive cultures.
Stephen’s insights reveal that the stigma attached to being a 'night owl' can have material consequences, both in organisational life and broader society. As he explains, our expectation that productivity should conform to traditional morning schedules not only excludes those whose brains peak later in the day, but also undervalues the richness diversity of thought and experience can bring. His advocacy for respecting natural rhythms is not merely about comfort; it is about belonging, health, and value.
Throughout this episode, Stephen Jasper explores practical interventions—from the importance of sunlight to the relevance of recovery, as well as fascinating advances like electronic sunlight glasses—and situates jet lag management within the wider context of inclusion. Alongside Joanne Lockwood, he challenges listeners to reflect: how does the culture of our workplaces empower or marginalise those who diverge from the status quo?
This is a bold invitation to rethink not only our schedules, but the deeper biases that dictate whose experience is validated. Owls and the Fowls offers a fresh, science-based perspective on how acknowledging chronodiversity and jet lag can help us build more flexible, equitable organisations—and a society where everyone can thrive, not just survive.
Join us this month, as we bring chronodiversity and time into the inclusion spotlight, asking: what would your workplace look like if everyone’s rhythm mattered?
YouTube Description
YouTube Description
What if everything you know about productivity, time, and sleep is wrong? In this eye-opening episode of Inclusion Bites, jet lag consultant and chrono-diversity advocate Stephen Jasper dismantles entrenched beliefs about “night owls” and “early birds”. Are we stifling inclusion by enforcing a one-size-fits-all workday? Prepare to question your assumptions about how society structures time and how this impacts our wellbeing, relationships, and even our sense of belonging.
Summary of Insight:
Host Joanne Lockwood welcomes Stephen Jasper to discuss the science of jet lag, the realities of chrono-diversity, and the subtle workplace biases that penalise people for their natural rhythms. You'll learn why eastbound and westbound travel affect your body and performance differently; how simple cues like sunlight, food, and blue light glasses can reset your body clock; and why working in sync with your personal sleep–wake pattern isn’t a weakness but a competitive advantage. The conversation challenges stigmatising notions about “lazy” late starters, equipping you to think about inclusion in a radically fresh way.
How Will You Think, Feel, or Act Differently?
You’ll rethink presenteeism and value productivity at any hour, not just at 9am.
You’ll feel empowered to discuss your optimal working times, knowing it’s backed by biology.
You’ll act with greater understanding and flexibility, whether you manage teams, travel across time zones, or want healthier routines at work and home.
Experience stories from global travel, the frontline of healthcare, and academic research, plus discover practical tools like blue light glasses and new perspectives to foster inclusion—one episode at a time.
Takeaways & Actions:
Recognise, respect, and embrace chrono-diversity in your workplace and life.
Integrate sunlight and healthy sleep routines before and after travel.
Challenge inefficiencies and biases in time-based expectations.
Open dialogue about flexible working patterns and support for diverse chronotypes.
#InclusionBites #Chronodiversity #JetLag #WorkplaceInclusion #FlexibleWorking #RespectDifference #ProductivityHacks #SunlightMatters #BlueLightGlasses #BelongingAtWork
Subscribe for more bold, thought-provoking conversations that ignite inclusion: https://seechangehappen.co.uk/inclusion-bites-listen
Questions or want to share your story? Connect with Joanne Lockwood at jo.lockwood@seechangehappen.co.uk
10 Question Quiz
Quiz: "Owls and the Fowls" — Insights from The Inclusion Bites Podcast (Host Perspective)
According to Joanne Lockwood, what is the key mission of the Inclusion Bites podcast?
A) To focus exclusively on workplace productivity
B) To explore the heart of inclusion, belonging, and societal transformation
C) To share humorous travel stories
D) To teach listeners about financial investments
When discussing commemorative practices, Joanne Lockwood drew parallels between Anzac Day and which UK occasion?
A) Bank Holidays
B) Remembrance Sunday/Armistice/VE Day
C) May Day
D) St George’s Day
Which national remembrance symbols did Joanne Lockwood state are commonly used in the UK?
A) Rosemary sprigs
B) Olive branches
C) Poppies
D) Bluebells
In her conversation, what personal experience did Joanne Lockwood share regarding long-haul travel?
A) She has never flown long distances
B) She found the second leg from Hong Kong to Melbourne after a break especially taxing
C) She prefers direct flights because they're always more comfortable
D) She travels exclusively by boat
How does Joanne Lockwood describe the relationship between travel fatigue and jet lag?
A) They are the same thing
B) Travel fatigue is caused by time zone changes, jet lag is not
C) They are different; travel fatigue relates to the exhaustion of travel logistics, while jet lag is linked to time zone shifts
D) Only travel fatigue leads to cognitive impairment
According to Joanne Lockwood, what influences her own working rhythm and productivity as she's aged?
A) She has become a night owl as she’s grown older
B) She remains equally productive at any hour
C) She can no longer start work as early or as late as in her youth, settling into a preferred 8 to 8 window
D) She primarily works night shifts now
What observation did Joanne Lockwood make about workplace bias towards those who arrive late?
A) It doesn't exist; everyone is treated equally
B) Those who start later are often presumed to be less hardworking, though they're often just as productive
C) The workplace always rewards late starters
D) Early risers are usually discriminated against
Which strategy does Joanne Lockwood mention for managing her calendar to fit her chronotype?
A) Scheduling meetings only before 8am
B) Always staying available for last-minute requests
C) Blocking her calendar to avoid appointments before 9.30am or after 6.30pm
D) Taking every meeting request regardless of time
What did Joanne Lockwood suggest about adapting to time zones while travelling for short trips?
A) It's best to stay on home time if the trip is brief
B) Always switch to local time regardless of trip duration
C) Ignore the time difference altogether
D) Set your watch to halfway between home and destination time
How does Joanne Lockwood emphasise the value of the Inclusion Bites community at the end of the episode?
A) By offering free merchandise
B) By inviting listeners to subscribe, share, and engage to drive real change
C) By reciting poetry
D) By warning listeners against change
Answer Key and Rationales:
B – Joanne Lockwood states the podcast is about exploring inclusion, belonging, and societal transformation, as seen in the introduction.
B – She compares Anzac Day to Remembrance Sunday, Armistice, or VE Day as similar commemorative events in the UK.
C – Joanne Lockwood specifies poppies are used in the UK for remembrance, not rosemary.
B – She vividly recounts the fatigue experienced on the second leg of her journey to Melbourne after stopping in Hong Kong.
C – Joanne Lockwood clarifies travel fatigue and jet lag are distinct; the former relates to logistics, the latter to time zone disruption.
C – She reflects that she performed well on both early and late schedules when younger, but now works best between 8am and 8pm.
B – She notes a common workplace bias where those who arrive later are perceived as less motivated, despite comparable productivity.
C – Joanne Lockwood explains she structures her calendar to minimise early and late appointments.
A – She shares it's preferable to stay on home time for brief trips, echoing advice given in the discussion.
B – She concludes by urging listeners to join, subscribe, and share to help amplify inclusion, emphasising community engagement.
Summary Paragraph
This quiz explored the host’s perspective on "Owls and the Fowls" and her insights into inclusion, working rhythms, and travel in a global context. Joanne Lockwood reinforced that the Inclusion Bites podcast is dedicated to deep and challenging conversations about inclusion, belonging, and social change. Drawing cultural parallels, she noted how poppies serve as a key symbol of remembrance in the UK. Her own travel experiences highlight the considerable impact of travel fatigue, particularly on gruelling long-haul flights with multiple legs. Importantly, she distinguishes between travel fatigue and jet lag, providing clarity on their respective causes. Over her career, Joanne Lockwood has noticed significant changes in her working preferences, now finding her most productive hours between 8am and 8pm, and acknowledges the bias faced by those whose working hours differ from the norm. To address this, she strategically blocks her calendar to suit her chronotype, and advises maintaining home time during short trips. Ultimately, she champions community involvement, urging listeners to subscribe, share, and engage with the podcast to foster real, positive change in inclusion.
Rhyme Scheme and Rhythm Podcast Poetry
Owls and Fowls: The Rhythm of Time
Across the dawn and deep midnight,
We chase the sun, we brave the flight,
A world where time forever bends—
Jet lag greets us at each day’s end.
From Gallipoli’s gentle call to arms,
Remembrance marked by wreaths and charms,
The rosemary sprigs and poppy bloom,
Stories of loss and gratitude loom.
Eastwards journey, “beast” by name,
West gives ease, but none the same;
Night owl’s struggle, the foul’s delight,
Morning person’s rise, the evening’s fight.
Phase advance, phase delay,
Circadian rhythms lead the way:
Sunlight’s power, blue-green light,
Augments each body, wakes the night.
Life adapts, evolves, then fades,
Child to teen then age invades;
Chronodiversity, feature not flaw—
Society’s prejudice we must withdraw.
Jet lag splits from travel’s toll:
Fatigue and time, each take their role;
Adrenaline, caffeine, keep us “brave”,
Yet sleep—true rest—is what we crave.
Freedom found in working home,
Choice of hours, chance to roam;
Why demand the early start,
When every soul has a different part?
Owls and fowls, not birds but kin—
Each a cycle deep within;
Let productivity find its pace,
Let inclusion craft the working space.
So as rhythms turn and stories wind,
Share these verses, keep in mind:
For conversations bold and true,
Subscribe and pass this wisdom through.
With thanks to Stephen Jasper for a fascinating podcast episode.
Key Learnings
Key Learning and Takeaway:
The most significant takeaway from "Owls and the Fowls" is the profound impact of chronodiversity—our individual biological timing preferences—on productivity, wellbeing, and inclusion. By understanding and accommodating chronotypes (whether 'owl' or 'fowl'), particularly in the context of jet lag and workplace routines, we can create more inclusive environments that promote both performance and health. Recognising differences in how people experience time and fatigue is not just a matter of comfort, but a gateway to systemic change in how we approach work-life balance, wellbeing, and equity.
Point #1: Chronodiversity Is a Feature, Not a Bug
The episode highlights how society often stigmatises "night owls," favouring early risers as more industrious. However, both chronotypes are necessary for the evolutionary resilience of the species, with natural variation in sleep/wake cycles serving important functions for community safety and surveillance.
Point #2: Jet Lag and Work Performance—Not One Size Fits All
Stephen Jasper explains how direction of travel interacts with chronotype: eastbound travel ("east is a beast") is harder for most, especially night owls, while westbound flights are generally less taxing. This underscores the need for greater empathy and structural flexibility for frequent travellers in professional settings.
Point #3: Environmental Interventions Matter
Simple interventions, such as exposure to natural sunlight or utilising blue-green light-emitting devices, can significantly help regulate circadian rhythms and mitigate jet lag. These strategies reflect a science-backed approach to supporting individual needs and promoting recovery and alertness.
Point #4: Inclusion Means Respecting Biological Difference
The conversation illustrates how workplace policies—like rigid start times or resistance to remote work—can inadvertently exclude those whose productivity peaks at non-standard times. Allowing autonomy over working hours, particularly through remote work, empowers people to perform at their best and fosters greater inclusion and belonging.
This episode is a call to action for leaders and colleagues to see chronodiversity and biological rhythms as central elements of inclusive practice in the modern workplace.
Book Outline
Book Outline: "Navigating Chronodiversity: Rethinking Time, Productivity, and Inclusion in a Global World"
Table of Contents
Introduction: Why Time Matters
The Journey to Jet Lag Expertise
The Science of Jet Lag and Chronodiversity
East is a Beast, West is Best: The Realities of International Travel
Beyond Travel: Chronodiversity in Everyday Life
Practical Strategies for Thriving Across Time Zones
Inclusion Through Flexibility: Work, Culture, and the Chronotype Spectrum
Myths, Stigmas, and the Need for Change
Innovation and Technology: Tools to Tackle Jet Lag
Conclusion: Embracing Individual Rhythms for a More Inclusive World
Appendix & Further Resources
Chapter 1: Introduction – Why Time Matters
Subheadings:
The Invisible Force Shaping Our Lives
Contextualising Jet Lag in a Connected World
Chronodiversity: A Hidden Element of Inclusion
Summary:
Presents an overview of why understanding time, sleep, and personal rhythms is crucial to both work and wellbeing in a globalised, interconnected world.
Visual Aid:
Diagram illustrating global time zones and the impact of long-haul travel routes.
Chapter 2: The Journey to Jet Lag Expertise
Subheadings:
From Pharmacy to PhD: An Unlikely Path
Travel Anecdotes: Lessons Learned in the Air
The Buenos Aires Epiphany
Summary:
Explores the unconventional personal journey towards becoming a jet lag consultant, including how professional demands, extreme travel, and academic curiosity led to a deep dive into circadian rhythms.
Real-Life Example:
Description of the four-flight trip to Buenos Aires, discovering the restorative role of sunlight.
Quote:
“Sunlight is a key thing... that sunlight absolutely saved me.”
Chapter 3: The Science of Jet Lag and Chronodiversity
Subheadings:
Circadian Rhythms Explained
Phase Advance vs. Phase Delay
Chronotypes: Owls and Fowls
Summary:
Delves into the biology behind jet lag and circadian diversity, clarifying terminology and illustrating how genetic and environmental factors shape personal time rhythms.
Visual Aid:
Infographic comparing owl (evening) and fowl (morning) chronotypes, including typical sleep/wake patterns.
Chapter 4: East is a Beast, West is Best: The Realities of International Travel
Subheadings:
Directional Jet Lag: Why East Hurts Most
Anecdotes from the Skies
The Double-Edged Sword of Global Mobility
Summary:
Analyses why eastbound travel is generally harder, with supporting scientific explanation and personal stories of how different directionality affects both performance and mood.
Direct Quote:
“For most people, east is a beast and west is best.”
Reflection Question:
Have you noticed feeling worse when flying in one direction versus another? Why might that be?
Chapter 5: Beyond Travel: Chronodiversity in Everyday Life
Subheadings:
Life Stages and Changing Rhythms
Chronotypes Within the Family Unit
Evolutionary Perspectives on Diversity
Summary:
Investigates how personal sleep patterns shift throughout life, why societies need both early birds and night owls, and what evolutionary science reveals about group survival.
Real-Life Example:
Study of African tribes showing only 18 minutes when a whole community sleeps simultaneously.
Chapter 6: Practical Strategies for Thriving Across Time Zones
Subheadings:
Managing Jet Lag: Sunlight, Sleep, and Supplements
Separating Travel Fatigue from Jet Lag
Rest and Recovery: Setting Realistic Expectations
Summary:
Actionable advice, including the role of sunlight, meal timing, blue light management, and the difference between exhaustion from travel and true jet lag.
Visual Aid:
Diagram explaining phase advance and delay, and how light therapy glasses work.
Exercise:
Jet Lag Recovery Planner: Template for managing travel itineraries to minimise jet lag.
Chapter 7: Inclusion Through Flexibility: Work, Culture, and the Chronotype Spectrum
Subheadings:
The Case for Flexible Work Hours
Chronodiversity and Gender
Work from Home: Inclusion or Exclusion?
Summary:
Considers how management practices and policy decisions (e.g. remote work, 9–5 office culture) affect chronodiverse individuals, and argues for inclusive accommodation of diverse time needs.
Direct Quote:
“Being able to work with your own body’s natural rhythm—I'm passionate about that.”
Action Step:
Reflection on your organisation’s work schedule: Does it support all chronotypes?
Chapter 8: Myths, Stigmas, and the Need for Change
Subheadings:
Debunking the Early Bird Superiority Myth
Workplace Bias Against Night Owls
Societal Shaming and Sleep
Summary:
Addresses the cultural and organisational myths that perpetuate discrimination against evening types, offering research-backed arguments and stories of bias in action.
Quote:
"There’s a real stigma against night owls. As a night owl, I know I'm every bit as productive...I just do it later."
Chapter 9: Innovation and Technology: Tools to Tackle Jet Lag
Subheadings:
Light Therapy: Products and Evidence
The Future of Jet Lag Management
Animal Experiments and the Wider World
Summary:
Explores gadgetry (glasses, apps), the science behind them, and unexpected angles such as jet lag in animals.
Anecdote:
Description of blue-light glasses and their use by both people and even racehorses.
Chapter 10: Conclusion – Embracing Individual Rhythms for a More Inclusive World
Subheadings:
The Power of Chronodiversity
Personal Stories, Universal Lessons
Next Steps for Readers
Summary:
Summarises key messages: embracing differences in time perception and productivity is essential for more humane, innovative workplaces and societies. Urges readers to reflect on their own rhythms and advocate for inclusion.
Call to Action:
Advocate for more flexible and inclusive work practices. Start by observing and honouring your own chronotype, then support others in doing the same.
Chapter 11: Appendix & Further Resources
Contents:
Further Reading and Relevant Studies
Glossary of Terms
Sample Jet Lag Management Plans
Quick Reference: Tools and Apps
Interactive Elements (Suggested Placement Throughout Book):
Reflection questions at the end of each chapter
Personal log templates for tracking sleep and energy
Suggested exercises to explore one’s chronotype
Discussion points for team workshops
Potential Titles:
"Owls and Fowls: Rethinking Productivity, Time, and Inclusion"
"Chronodiversity: The Hidden Key to Inclusive Work and Wellbeing"
"Beyond Jet Lag: Harnessing Chronotypes for a Thriving Global World"
"Time to Include: Building a World that Works for Every Rhythm"
"The Jet Lag Guy’s Guide to the Inclusive Clock"
Chapter Summaries:
Introduction:
Frames the issue of time perception and productivity as a core inclusion challenge for the 21st century.The Journey to Jet Lag Expertise:
Narrates a unique professional journey, connecting personal experience with broader insights on time and work.The Science of Jet Lag and Chronodiversity:
Lays out the biological and psychological principles underpinning jet lag and chronotype variations.East is a Beast, West is Best:
Explains why certain travel is more taxing, drawing on both lived experience and scientific understanding.Beyond Travel:
Connects chronodiversity to everyday life, with stories and evolutionary insights for broader relevance.Practical Strategies:
Delivers evidence-based, adaptable tools for individuals and organisations to combat jet lag.Inclusion Through Flexibility:
Argues that unlocking productivity means dismantling rigid schedules and recognising diversity.Myths, Stigmas, and the Need for Change:
Confronts cultural assumptions and workplace bias, providing a research-driven call to rethink “normal”.Innovation and Technology:
Profiles gadgets and research, showing the future of jet lag and circadian management.Conclusion:
Brings together lessons for readers and leaders on creating more humane, inclusive systems.Appendix:
Guides for further exploration, terminology, and direct application.
Feedback & Refinement:
Recommend piloting chapter one with test readers for feedback on accessibility, clarity, and engagement, and iteratively refining the outline and prose based on expert (chronobiology, HR, inclusion) input.
This outline transforms the podcast’s expert perspective into a cohesive, practical book, blending scientific depth, lived experience, and actionable guidance to challenge how we think about time, work, and inclusion.
Maxims to live by…
Value Chronodiversity: Recognise and respect that people naturally vary as morning or evening types. Both “owls” and “fowls” bring unique strengths to society and the workplace—productive outcomes aren’t bound to the clock.
Prioritise Sleep: Treat sleep as a non-negotiable pillar of wellbeing. Skimping on sleep not only harms productivity but also poses long-term risks to mental and physical health.
Embrace Flexibility: Rigid schedules and timetables stifle individual potential. Support flexible working hours and remote options to allow everyone to thrive in harmony with their natural rhythms.
Challenge Biases Around Timing: Avoid stigmatising those who operate outside traditional hours. Early risers aren’t inherently wiser or more diligent—focus on contribution, not arrival or departure times.
Harness Daylight: Maximise exposure to natural light, especially when adapting to new time zones. Sunlight is essential for resetting your body clock, maintaining alertness, and mitigating jet lag.
Understand Travel Fatigue: Distinguish between physical exhaustion from long journeys and true jet lag caused by crossing time zones. Address each with targeted strategies, not mere willpower.
Make Informed Choices: Decide whether to acclimate to a new time zone or remain on home time based on trip duration and purpose. Switching halfway only delays adjustment and compounds fatigue.
Avoid Counterproductive Coping Mechanisms: Alcohol and excessive caffeine may seem like solutions for sleep or jet lag but they ultimately impair recovery and cognitive performance.
Support Recovery and Patience: Allow adequate time for body and mind to recalibrate after travel or schedule changes. A rough rule: about one day of adjustment per time zone crossed—and remember, heading east is usually tougher.
Acknowledge Life Stages: Your chronotype and sleep patterns will evolve over time. What works in youth may not in later years; adapt your habits with self-compassion and curiosity.
Recognise the Power of Community: Lean on supportive networks in times of exhaustion or stress. Engage in meaningful connection, and offer a helping hand to those recalibrating or struggling.
Promote Self-Reflection and Agency: Take stock of your habits and routines, and don’t simply accept inherited cultural sayings about time and work. Decide what truly serves your wellbeing and performance, then act with intention.
Amplify Inclusion: Advocate for systems and organisations that accommodate human variability in sleep, productivity, and daily structure. Inclusion means making everyone’s needs visible and valued—not demanding uniformity.
Champion Actionable Change: Small interventions—like adjusting lighting, work schedules, or acceptance—can have profound effects on wellbeing, productivity, and belonging. Seek and celebrate these opportunities for positive transformation.
Let these maxims guide personal choices and drive broader cultural change towards workplaces and societies that cherish diversity, health, and sustainable achievement.
Extended YouTube Description
YouTube Video Description – Inclusion Bites Podcast: "Owls and the Fowls" with Dr. Stephen Jasper
Timestamps:
00:00 – Welcome & Introduction
01:14 – Meet Dr. Stephen Jasper: Jet Lag Consultant & Chronodiversity Advocate
02:19 – Anzac Day: Insights on Remembrance and Cultural Traditions
05:14 – The Australian Journey into Jet Lag Research
07:52 – Sunlight & Jet Lag: Discoveries and Practical Lessons
12:31 – East vs West Travel: Chronodiversity Explained
16:14 – Jet Lag vs Travel Fatigue: What's the Difference?
24:02 – Recovery Times & Strategies for Jet Lag
28:27 – Adjusting to New Time Zones: Tricks for Travellers
29:16 – The Science of Light, Sleep & Circadian Rhythms
34:13 – Chronodiversity in Human Evolution and Modern Work
41:23 – The Social Stigma of 'Owls' and 'Fowls' in the Workplace
45:47 – The Crucial Role of Sleep in Health and Productivity
47:12 – Jet Lag in Animals (and Horses!)
50:10 – Running on Adrenaline: Real-World Experiences
51:06 – Alcohol, Caffeine, and Coping Mechanisms
53:09 – Jet Lag in Politics and Global Leadership
54:54 – Final Takeaways & Where to Find Dr. Jasper’s Resources
56:59 – Outro and Ways to Get Involved
Unlocking Inclusion and Wellbeing: The Science Behind Jet Lag, Chronodiversity & Workplace Productivity
In this episode of the Inclusion Bites Podcast, host Joanne Lockwood sits down with Dr. Stephen Jasper, renowned Australian jet lag consultant and leading advocate for chronodiversity. Together, they unpack how our natural biological rhythms—or ‘chronotypes’—directly influence wellbeing, productivity, and inclusivity both at work and during global travel.
Dr. Jasper takes us on a journey from the cultural significance of Anzac Day to the hidden science powering our body clocks. He explains why “east is a beast and west is best” for most flyers, and why chronodiversity—the presence of both ‘owls’ (night people) and ‘fowls’ (morning people)—is vital for society’s evolution and workplace success.
Through a blend of expert insight and personal anecdotes, you’ll discover:
The physiological differences between jet lag and travel fatigue—and why understanding both can help you plan trips and meetings more effectively.
Why sunlight and the right kind of light are game-changers for beating jet lag and maintaining peak mental performance.
The impact of work-from-home and flexible scheduling on inclusivity, productivity, and wellbeing.
How workplace bias against night owls undermines diversity and performance—and what companies can do to foster genuine belonging.
Practical tips to outsmart jet lag: from adjusting your light exposure, to managing sleep and diet, to making smarter choices about alcohol and caffeine.
Whether you’re a business leader, HR professional, frequent flyer, or someone passionate about inclusion and wellbeing, this episode brims with actionable advice you can use to enable a happier, healthier, and more productive workforce—at home or around the world.
Key Podcast Topics & Keywords:
Jet lag solutions, chronodiversity, workplace inclusion, body clock, circadian rhythm, flexible working, travel fatigue, sleep health, wellbeing at work, business travel productivity, remote work, HR best practices, inclusion strategies, workplace bias.
Subscribe for more deep dives into workplace inclusion, diversity, and holistic wellbeing!
→ Visit the Inclusion Bites podcast website for resources, past episodes, and to join our community.
→ Want to share your story or join the conversation? Contact Joanne at jo.lockwood@seechangehappen.co.uk
→ Watch another Inclusion Bites episode: [Suggested Video Link To Related Episode]
Relevant Hashtags:
#InclusionBites #JetLag #Chronodiversity #WorkplaceWellbeing #FlexibleWorking #DiversityAndInclusion #CircadianRhythm #BusinessTravel #SleepHealth #Neurodiversity #HRStrategy #PositivePeopleExperiences
Empower your organisation and your personal wellbeing with these science-backed insights—watch now, and take the next bite into a more inclusive future!
Substack Post
Owls, Fowls, and the Rhythms of Inclusion: Embracing Chronodiversity in Our Workplaces
Have you ever wondered why some people are bursting with energy at dawn, while others thrive only after sunset? Or why jet lag hits some harder than others, leaving them groggy and adrift? In the world of Diversity, Equity, and Inclusion (DEI), we often focus on visible differences, but what about those hidden, biological rhythms that shape how we experience work, productivity, and belonging? This week on the Inclusion Bites Podcast, I dive deep into the concept of chronodiversity and explore its remarkable implications for creating truly inclusive cultures.
Resetting the Clock: Navigating Chronodiversity and Jet Lag
In this latest episode, "Owls and the Fowls", I had the privilege of hosting Dr Stephen Jasper—a jet lag consultant, pharmacist by background, and a passionate advocate for chronodiversity. What’s chronodiversity, you ask? Put simply, it’s the natural variation in human sleep-wake cycles—that age-old divide between morning 'fowls' and evening 'owls'—and the impact it has on our working lives, wellbeing, and how we fit within organisations.
Our conversation traversed continents (literally—Stephen joined from Australia over an intense time difference!), delving into his expertise on jet lag, the science of circadian rhythms, and how employers can harness these insights to develop more equitable, supportive workplaces. Stephen offered not just theory, but vivid narrative: from Anzac Day traditions to the surreal world of jet-lagged business trips and even the impact of light on hamsters injected with Viagra!
For HR professionals, D&I leaders, and L&D innovators, these revelations hold real weight. Are we factoring in our employees' natural performance peaks? Do our policies support chronotype diversity, or force everyone into a rigid schedule? Where equity means recognising—and accommodating—our wide spectrum of human difference, paying attention to our inner clocks is no trivial detail.
Illuminating Lessons from Dr Stephen Jasper
Stephen’s lived journey, crossing time zones and battling jet lag, highlights the intersection between health, inclusion, and employee experience. He champions a vision where chronodiversity is celebrated, not stigmatised—understanding that a “one-size-fits-all” approach to working hours can leave many excluded or exhausted. It’s time to elevate this conversation and look beyond the familiar realms of DEI.
Insights to Reimagine Our Workplaces
Here are some key takeaways from our dialogue that every people leader should consider:
Recognise and Accommodate Chronodiversity
Not every employee is at their best at 9am—embrace flexible working hours and hybrid models to honour individual chronotypes. Stephen’s own tale of thriving while collaborating across time zones is testament to the benefits when organisations allow people to work with their natural rhythms.Distinguish Between Jet Lag and Travel Fatigue
Jet lag isn't merely being tired after a long trip—it's a biological disruption tied to circadian misalignment. When scheduling global meetings or business travel, separate actual fatigue from the deeper challenges of jet lag and factor adequate recovery periods into travel policies.Harness The Power of Light
Light exposure is a game-changer for both jet lag and daily productivity. Stephen introduced innovative blue-green light glasses (yes, featured in the episode’s video!)—but you don’t need high-tech gadgets to make real change. Encourage teams to get natural sunlight where possible, and use tech mindfully by managing screen blue-light after hours.Challenge Stigma and Cultural Bias in Work Timing
There’s still a strong bias towards early risers, woven into the narrative of “the early bird catches the worm.” As Stephen shared, this stigmatises night owls and undervalues plenty of talented people. Make a conscious effort to interrogate these cultural norms in your workplace and measure productivity by outcomes, not hours worked.Prioritise Sleep and Wellbeing as Inclusion Issues
Sleep deprivation is more than a personal health matter—it has real consequences for cognitive performance, mental health, and ultimately, equity. When organisations foster cultures that permit rest and flexibility, they truly nurture belonging and inclusion.
Take a Peek Behind the Scenes
Curious about how all these threads come together? I invite you to watch our exclusive one-minute audiogram—a snapshot from my conversation with Stephen, where we dissect the east-west jet lag conundrum and the invisible bias it creates. Experience the story in motion, and see those famous light-glasses for yourself.
Join the Conversation: Listen, Reflect, and Share
Ready to go deeper? I encourage you to listen to the full episode of Inclusion Bites Podcast:
Owls and the Fowls – Listen Now
Share with your HR teams, wellbeing leads, and anyone passionate about nurturing people at work—start a conversation about how your organisation’s culture and policies accommodate our biological diversity as much as our visible identities. After all, fostering inclusion requires us to see the whole person, including the internal rhythms that shape our work lives.
A Pause for Thought
Before you log off, ask yourself:
What would your workplace look like if it truly embraced the spectrum of human rhythms and needs, rather than trying to fit everyone into the same box?
The science—and our lived experience—tell us we’re not all tuned to the same clock. Perhaps, by embracing chronodiversity, you’ll unlock new levels of inclusion, wellbeing, and extraordinary performance.
Let’s challenge the status quo. Let’s make inclusion about every part of who we are.
Stay Connected
To keep up with future episodes, resources, and practical guidance:
YouTube – Catch highlights and bonus content.
LinkedIn – Join the ongoing discussion.
Website – Explore events, training, and ways to build positive workplaces.
Any stories to share or feedback to offer? Reach me at jo.lockwood@seechangehappen.co.uk.
Here’s to a future where we celebrate our differences—inside and out.
What small change could you make today, to let your colleagues bring their whole selves to work?
Until next time,
Joanne Lockwood
Host of the Inclusion Bites Podcast
The Inclusive Culture Expert at SEE Change Happen
1st Person Narrative Content
Absolutely Owls, Absolutely Fowls: Rethinking Productivity, Inclusion, and the Body’s Clock
“When the world expects sameness, look for the outlier. That’s where progress—and people—are hiding.”
For as long as I can remember, the working world has been obsessed with the nine-to-five. Productivity is measured not by output, but by presence—by who can show up at nine o’clock sharp, coffee in hand, eyes given just enough time to lose their sleep. But what if those rules are not just unhelpful, but actively sabotaging some of our best minds? This is not just a theoretical pull for me; it’s a lived experience. My relationship with chronotypes—whether you’re an “owl” or a “fowl”—runs deep, both professionally and personally. The damage done when we ignore our own innate wiring? Immense. But so is the empowerment when we get it right.
That’s why I leapt at the invitation from Joanne Lockwood, host of the Inclusion Bites Podcast—a conversation series I’ve admired for its unflinching approach to inclusion, belonging, and human potential. Joanne doesn’t deal in platitudes. She invites guests who reshape the very definition of “normal”, who bring not just stories but the science and the strategies behind them. A globally recognised advocate for inclusive change, Joanne has created spaces across sectors for deeply human stories to be heard, embraced, and acted upon.
More than [INSERT_VIEW_COUNT] people have already watched our interview on YouTube, with many more tuning in via Spotify and Apple Podcasts.
If this conversation sparks something for you—questions, pushback, or agreement—I’d love to hear your thoughts in the comments below. I read every one.
Challenging the Universal Clock: Where Inclusion Meets Biology
It’s easy to talk about “inclusion” as if it’s about policies or workplace tweaks. As Joanne and I traded stories, the discussion steered rapidly into the lived reality of time itself—how the cultural scaffolding of “normal hours” can be just as exclusionary as outdated HR policy.
Joanne opened with an astute observation: so much of our societal rhythm is anchored by the morning. “My father used to say to me all the time, ‘early to bed and early to rise makes men healthy, wealthy and wise,’” she remarked. But who precisely benefits from an early start, and who does it leave behind? Why do we persist with these proverbs when the science, and lived experience, run deeper and more chaotically than clockwork?
I’ve learned the hard way—after years as a pharmacist, long nights working on hospital wards, and the relentless transcontinental travel that defined the next chapter of my career—that ignoring your body’s rhythm costs you far more than a few yawns. My transition from hospital pharmacy to a consulting role in the pharmaceutical industry meant frequent, sometimes brutal, travel, sometimes shifting eleven time zones in a matter of days. Each trip was an experiment—and an exposure to the limits of my constitution.
As I explained to Joanne, “Australia is the best place in the world to research jet lag. If you’ve ever flown here, you’ll understand why.” The interplay between travel fatigue, jet lag, and the challenge of reconciling biological rhythm with business expectation crystalised for me on a three-day, four-flight odyssey to Buenos Aires. And the thing that saved me wasn’t caffeine or willpower—it was a kilometre-long walk in the Argentinian winter sun. “That sunlight absolutely saved me. Sunlight is a key thing.”
Joanne, ever the pragmatic host, chimed in with her own memories of business travel spanning the globe, reflecting on the difference between flying east and west: “East always did feel like a beast,” she laughed, before quickly probing me on why that simple mnemonic—“east is a beast, west is best”—actually holds up.
Chronodiversity: The Quiet Revolution
We lingered here, Joanne and I, on what I believe is one of the most overlooked dimensions of inclusion: chronodiversity. If you want to know whether your workplace genuinely understands inclusion, ask how it treats owls and fowls. Not just as abstract archetypes, but as valued contributors.
The direction you fly matters. So does the rhythm you naturally embody. “For most people, stretching the day westward is easier,” I said. But here’s the kicker—a pattern that’s never acknowledged in policy circles: not everyone’s the same. “For morning people, going east is much easier. For us night-owls, it’s brutal.” Jet lag isn’t just the punchline of travel anecdotes; it’s a daily reality for anyone fighting their biology in pursuit of ‘normal’ success.
Neither biases nor bodies are new phenomena in inclusion, but the science is clear. The body’s ability to adjust its circadian clock is not infinitely elastic. Pharmaceutically, there are interventions (as my experience with clinical trials of drugs like sildenafil—Viagra—proved, there are always surprises in how we treat jet lag!), but the conversation Joanne and I circled back to repeatedly was simple: how do we build environments that don’t just accommodate difference, but leverage it?
What we have is not a bug to be fixed, but a feature to be harnessed. “Chronodiversity is a feature, not a bug,” I told Joanne. Across cultures and even across evolutionary time, humans have thrived because we don’t all switch off at the same hour; we have morning guardians and midnight sentries, with teens as the night time watchmen, and elders waking with the dawn. The wisdom is embedded in our DNA, ignored at our peril.
When Inclusion Gets Personal—And Political
We can wax lyrical about inclusive theory, but reality bites when policy lags behind science. Joanne recounted the recent outcry in Australia, when a proposed rollback on flexible working nearly marginalised thousands—particularly women—overnight. The backlash was a timely reminder: one-size-fits-all thinking in policy is never neutral. It always privileges some, and marginalises others.
My own liberation came when collaborating with teams in Paris, the hours offset such that my commute and productivity finally aligned with my natural rhythm. “I got to be who I was, and people valued who I was. I want that for everyone.” Joanne was quick to emphasise that societal narratives—about “hardworking larks” and the stigma towards “lazy night owls”—are not just bad for business, but corrosive for culture. When we judge a colleague who strolls in at half past nine, we see only a fragment of a working day—we ignore the invisible late-night hours, the ideas sparked in solitude, the value built after others have clocked off.
Work-from-home accelerated this awakening, forcing managers to focus on outputs, not the choreography of arrival and departure. If your first meeting is at 11:30 am, who cares whether you greeted the sunrise or worked quietly until midnight? This, to me, is the tangible frontier of inclusion in our time.
The Truth About Jet Lag (and Fatigue): Pulling Apart Myth from Mechanism
Of course, no conversation about travel, work, and rhythm can ignore jet lag itself—or the way we conflate it with simple travel fatigue. Joanne pressed for clarity: what is the difference?
It’s a crucial distinction. Travel fatigue is about the sheer physical grind of getting from point A to point B; jet lag is what happens when your internal clock is thrown violently out of sync with your external environment. The classic business warrior who can leap off a red-eye and perform at peak is a fantasy. “The rule of thumb is a day per time zone crossed—so if you fly to Melbourne from London, ten time zones, expect ten days to recover. Maybe a bit less with good strategies, but it’s not nothing.”
For me, the battleground of jet lag is not fought with willpower, but with sunlight—specifically, the right kind, at the right time. It’s why I’ve taken to bringing electronic blue-light glasses, beaming cyan wavelengths directly into my eyes, to hack my clock back into sync. Some people find it as powerful as a shot of espresso; morning people are shocked awake, night owls barely notice. Joanne compared the principle to the “night mode” settings on phone screens—and, crucially, the advice to avoid doomscrolling unsettling blue light before bed.
The lesson here: small interventions matter, but so do the boundaries you set. Every seasoned traveller learns to pick a side. If you’re abroad for two nights, stay on home time. If you’re there to adjust, embrace the new rhythm from day one: “Go one way or the other. Don’t sit on the fence.”
The Cost of Fatigue and the Real Price of Sleep
As the conversation deepened, Joanne and I surfaced something all high-achievers learn too late: lack of sleep is not a badge of honour, but a path to breakdown. I see it everywhere—the executives who brag about four hours a night, or the adrenaline-fuelled tech teams who pull thirty-six hour marathons. But every debt is repaid: in productivity, in mood, in long-term health. “There’s a link between lack of sleep and dementia,” I reminded Joanne. “I take my sleep as absolutely sacred.”
Joanne was candid about the cost. She saw her own productivity window shift as life changed, her days of burning the candle at both ends eventually catching up. Today, she scripts her diary to honour the 9:30–18:30 window, tuning her body to her life’s new realities, refusing the pressure to prove herself by showing up early. “I soon realised there was no benefit to coming in at early o’clock. I might as well start at 10, finish at 8 in the evening, and say that’s the way I work.”
What we’re learning, as a society, is that productivity is not merely about hours put in. It’s about respecting cycles—whether your own circadian rhythm or the ebb and flow of strategic focus in a team. Joanne put it directly: “There is a bias there. You think you’ve done a third more than someone who comes in later, but really, you only see their overlapping period. There’s so much you don’t notice.”
Leaning into Difference: Stage Managing the Day for Better Belonging
If there’s a mission for leaders willing to change the game, it’s this: create space for people to deliver at their best, regardless of whether that’s 6am or 10pm. This doesn’t mean chaos. It means clarity—on outcomes, impact, and respect for lives lived beyond the walls of work.
Joanne and I returned, repeatedly, to the question: why are we still so resistant to inclusion when it comes to time? What is the cost of refusing to acknowledge the diversity of human rhythm? The real secret: when we enable people to operate in their “zone”, we do not simply improve morale—we are literally getting more from them. By eliminating false barriers, we catalyse latent potential.
Sometimes, this work means pushing back against managerial micromanagement masquerading as concern. Sometimes, it’s as simple as learning to schedule key meetings in the “Goldilocks zone”—the patch in the day when night owls are warming up, and fowls still have fuel in the tank.
Even the best system is incomplete without empathy. Jet lag, fatigue, presenteeism—these are not just technical variables, but intensely human ones. And they surface most brutally in moments of transition: the new parent, the trauma survivor, the professional coming back from another continent.
Final Word: From the Edge of the Night
If there’s one thing I hope stayed with listeners—and stays with you—it’s that inclusion is not just about demographic labels or surface-level representation programmes. It’s about making space for the spectrum of human experience, biology included.
When we design for the “average”, we miss out on both the humanity and the innovation that emerges from the edges. It’s in the “absolutely owls” and the “absolutely fowls”, the weary traveller and the nightwatch Consultant, the parent burning the midnight oil and the sunrise optimist—where diversity really pays dividends.
If this conversation leaves you reflecting on your own rhythms—or the rigid expectations woven into your company or community—take it as the starting pistol, not the cool-down. The outliers are not nuisances. They’re the next great advantage, hiding in plain sight.
And I’d love to know: what’s your natural rhythm? Where do you do your best work? Are you an owl, secretly biding your time, or a fowl thriving in the quiet dawn? Drop your experience in the comments—I promise, I read them all.
Let’s keep the world moving at all its natural speeds.
Song Lyrics from Episode
Title: East is a Beast (Owls and Fowls)
Synopsis:
This empowering anthem is inspired by the transformative conversation between Joanne Lockwood and Stephen Jasper on the complexities of jet lag, chronodiversity, and the challenge of living in a world that doesn't always make space for difference. Grounded in the metaphor of "owls and fowls", the lyrics address the struggle to belong when your natural rhythm runs against the grain, and the resolve to honour your own pace while reaching compassionately for others. Echoing themes of resilience, vulnerability, and social progress, the song becomes a rallying cry for all who have felt out of sync—with time, with expectation, with society itself—and invites listeners to rewrite what can be, together.
Verse 1
Under foreign stars, the clock’s spun wild,
Tracing lost hours on a midnight mile.
They called me ‘night owl’—said it’s just a phase,
But old wounds echo in time’s endless maze.
Verse 2
Coffee and sunlight cut through the haze,
False starts, burnt out from “keep up” days.
The world rings loud with “early’s best” refrain,
But you can’t build home on someone else’s frame.
Chorus
East is a beast, and west is just a word—
We’re owls and fowls, unheard.
Raise the blinds, let the truth awaken,
Difference makes us strong and sacred.
If you’re tired from running,
You’re understood here.
East is a beast, but love steers clear.
Verse 3
Thumbed through calendars, watched my time recede,
They clocked my hours but never saw my need.
Between jet lagged hearts and unsung dawns,
I found my rhythm—where belonging is born.
Bridge
Let’s tear down the rules that shame the night,
Ditch the names that tell us how to be.
Chronodiversity is human—never wrong,
Let everyone rise, let everyone sleep.
Final Chorus (Lifted and Confident)
East is a beast, and west is just a word—
We’re owls and fowls, now heard.
Throw the curtains wide, let our colours gather,
We build the future holding on together.
If you ever lose your ground,
Look beside you here.
East is a beast—your heart pulls near.
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