Why Night Owls and Early Birds Matter for Inclusion

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

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.

Published: 14.11.2025 Recorded: 24.04.2025 Duration: 0:57:59

• AI Extracts and Interpretations
• The Inclusion Bites Podcast - #183 Owls and the Fowls — app.castmagic.io
• Other Links
• SEE Change Happen: The Inclusive Culture Experts — seechangehappen.co.uk
• Inclusion Bites Podcast on YouTube

Clips and Timestamps

Viral Topic: 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.”
— Stephen Jasper [00:05:57 → 00:06:06]

Viral Corporate Travel: “And I think my craziest travel, the one that really changed my life was a three day trip to Buenos Aires.”
— Stephen Jasper [00:06:45 → 00:06:52]

The Power of Sunlight for Wellbeing: “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.”
— Stephen Jasper [00:07:49 → 00:07:59]

Jet Lag vs. Travel Fatigue Explained: “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.”
— Stephen Jasper [00:16:49 → 00:16:59]

Supersonic Flights and Jet Lag: “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.”
— Stephen Jasper [00:17:21 → 00:17:46]

Circadian Rhythms and Airline Crew: “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.”
— Stephen Jasper [00:26:02 → 00:26:30]

Viral Topic: Blindness and Circadian Rhythms
“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.”
— Stephen Jasper [00:29:46 → 00:30:00]

Viral Topic: The Power of Chronodiversity and Working from Home
“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.”
— Stephen Jasper [00:34:32 → 00:34:57]

Viral Topic: The Freedom of Flexible Work Schedules
“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.”
— Stephen Jasper [00:35:58 → 00:36:10]

Jet Lag Reality: “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.”
— Stephen Jasper [00:49:54 → 00:50:18]

Definition of Terms Used

What is Chronodiversity?

• Definition: Chronodiversity refers to the natural variation in individuals’ circadian rhythms, meaning people have innate tendencies to be more alert and productive at different times of the day (such as being a “morning lark” or “night owl”).
• Relevance: Recognising chronodiversity is essential in fostering inclusion and well-being in workplaces, allowing for flexible schedules that respect personal productivity peaks and biological needs.
• Examples: Some individuals perform best early in the morning, while others hit their stride late at night; accommodating these patterns can improve job satisfaction and performance.
• Related Terms: Circadian Rhythm, Chronotype, Morningness-Eveningness, Flexible Working Hours
• Common Misconceptions: It is often wrongly assumed that being a morning person is inherently superior; in reality, both night owls and morning larks can be equally productive, just on different schedules.

What is Jet Lag?

• Definition: Jet lag is a physiological condition resulting from rapid travel across multiple time zones, which disturbs the body’s internal clock and causes sleep disruption, fatigue, cognitive impairment, and other symptoms.
• Relevance: Understanding jet lag and its management is particularly important for international travellers, airline staff, and organisations with global operations, impacting health, productivity, and safety.
• Examples: A person flying from London to Melbourne experiences jet lag due to the discrepancy between local time and their internal circadian rhythm, leading to difficulty sleeping and feeling alert at inappropriate times.
• Related Terms: Circadian Rhythm, Travel Fatigue, Phase Advance, Phase Delay
• Common Misconceptions: Jet lag is sometimes confused with general tiredness from travel (travel fatigue); however, jet lag specifically refers to temporal desynchronisation, not just exhaustion from journeying.

What is Phase Advance and Phase Delay?

• Definition: Phase advance and phase delay are terms describing adjustments to the sleep-wake cycle in response to time zone changes—phase advance means going to bed and awakening earlier, while phase delay means a shift to later times.
• Relevance: Recognising which adjustment occurs—depending on the direction of travel—enables better strategies for minimising jet lag and supporting well-being during transitions between time zones.
• Examples: Travelling east (e.g., London to Hong Kong) often requires a phase advance, demanding earlier sleep; going west (e.g., London to New York) usually triggers a phase delay, with later bedtimes and wake times.
• Related Terms: Circadian Rhythm, Jet Lag, Chronodiversity, Zeitgeber (Time Giver)
• Common Misconceptions: It is a common error to believe everyone adjusts to time changes in the same way; chronotype profoundly influences whether phase advances or delays are found easier or harder.

What is a Zeitgeber?

• Definition: A Zeitgeber (German for “time giver”) is an environmental cue, such as natural light, that helps synchronise the body’s internal circadian clock to the earth’s 24-hour cycle.
• Relevance: Zeitgebers are crucial in managing jet lag, especially exposure to natural or simulated light, which can reset the circadian rhythm more effectively than other interventions.
• Examples: Sunlight upon waking, blue-light-emitting glasses, and regular mealtimes all act as zeitgebers helping the body adjust to new time zones.
• Related Terms: Circadian Rhythm, Light Therapy, Chronotherapy
• Common Misconceptions: Many assume only sleep or meal times influence the circadian rhythm; in fact, light is the most powerful zeitgeber.

What does Raw Dogging (on Flights) Mean?

• Definition: In the context of air travel, “raw dogging” refers to enduring a long-haul flight without engaging in distractions such as films or music—simply observing the flight map or sitting quietly.
• Relevance: The term was discussed as an unusual approach to coping with the monotony of air travel, reflecting diverse passenger preferences for passing time and managing fatigue.
• Examples: Choosing not to watch films, but instead watching the flight map or staring out of the window during an entire intercontinental flight.
• Related Terms: Travel Fatigue, In-flight Entertainment, Coping Strategies, Mindfulness
• Common Misconceptions: Some may believe “raw dogging” leads to more severe jet lag or travel fatigue; in reality, it is simply a matter of entertainment preference and bears no inherent physiological disadvantage.

FAQ: Niche Terms Used in “Owls and the Fowls”

• What is Chronodiversity?
  Chronodiversity refers to individual differences in sleep and activity patterns across the population, notably as “morning larks” and “night owls.” It highlights the value of accommodating this diversity within workplaces and society to support individual well-being and productivity.
• What is Jet Lag?
  Jet lag is a set of symptoms experienced after crossing multiple time zones, caused by misalignment between the body’s internal clock and local time. It is different from general travel fatigue and can include sleep disturbances, cognitive impairment, and disorientation.
• What is Phase Advance and Phase Delay?
  These terms describe the directional adjustment of the circadian rhythm. Phase advance means going to bed and waking up earlier (typically when travelling east), while phase delay involves later bedtimes and wake times (usually when travelling west).
• What is a Zeitgeber?
  A zeitgeber is any environmental cue, like sunlight or meal timing, that synchronises the circadian clock to the local environment. Light is the most potent zeitgeber for humans, especially regarding jet lag recovery and adjusting to new schedules.
• What does Raw Dogging (on Flights) Mean?
  On flights, “raw dogging” means travelling without engaging in entertainment like films or music, instead choosing to spend the journey quietly or by watching the in-flight map. It’s a niche term for a distinctive travel coping style.

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Joanne Lockwood SEE Change Happen

A huge thank you to our wonderful guest

Stephen Jasper The Jet Lag Guy

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