The Power of When: Discover Your Chronotype--And Learn the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

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p.m.: Finally: you’re feeling a bit like yourself; it’s time for some group brainstorming sessions; Even IF this is THE ONLY IMPROVEMENT that comes from this book for me, it is a wonderful thing and I am grateful! You may be tempted to work out in the morning, but it’s better to save it for the early evening. Working out between 5pm and 6pm can give you the boost you need to get through the rest of the day.

This book gave a lot of good tips for overall wellness. But I think, similar to horoscopes, a lot of the characteristics of the different chronotypes could have applied to many people. I could see a little of myself in all of the types, but all of myself in none of the types. Then it went on forever about when to do every little thing. By the end, I just felt like he was rambling. I prefer to just listen to my body & let that be my guide. This book makes life a little too complicated in my opinion. The information on when and what to eat was helpful. But, I think most people know they should stop watching tv & power down phones a hour before bedtime, whether or not they choose to practice it. So, most of this was common sense information that we do naturally anyway. If you were born a Lion, you will never naturally be able to stay up late as a born Wolf. But by adjusting the timing of meals, exercise, caffeine, and exposure to artificial and natural light, each chronotype stands to make huge improvements in health, energy and productivity. Key Lessons from “The Power of When” a.m.: Set your first alarm at 7, and your second at 7:30 a.m.; who are we kidding – one alarm just won’t do it for you; however, more than two will be detrimental; so do your best to wake up the second time; Benedict Cumberbatch gives a truly mesmerising performance as Burbank, once again showcasing his depth and versatility. Kirsten Dunst excellent too, it's a very strong cast, with real depth.Stacey Griffithis the founding Senior Master Instructor at SoulCycle, the bestselling author of Two Turns from Zero, and a co-host of the popular podcast “The Way” with Sara Wragge.Griffith has been featured in top tier national media outlets including the New York Times, The Wall Street Journal, Vogue, People, Town and Country, Vanity Fair, Self, Shape, Women’s Health, New York,andthe New York Post,among others, and she is a highly sought-after motivational speaker. I like that the book quotes studies from all over the world. It helps reinforce that much of what he shares is genetic rather than cultural. Though, some of the studies he mentioned involve a small group of participants and I question the universality of their findings. Bears account for 50% of the population. Their cycles match the rise and fall of the sun; they hunt and gather in the daylight. regularly at this time of the day; once you do, either start exercising or go out and get some sun;

That’s it. Sold. I should have known I would see my first improvement with my sleep pattern because the book is written by a “sleep doctor”.

I listened to the audio book after hearing the author, Michael Breus, interviewed on a friend's podcast. It was a very interesting read and I've already put some of author's recommendations into practice with positive results. I've done some in-depth study of some of the subjects that are covered in this book and found it interesting to hear another perspective. U เช่น ชาวหมีจะมีประสิทธิภาพสูงสุดครั้งแรกตอน 10.00–14.00 แล้วดิ่งลง แล้วกลับมาอีกครั้งตอน 16.00–22.00 โดยจะมีช่วงแย่สุดตอน 4.00–7.00 a.m.: Take a glass of water ( not coffee) and stand in front of your window for a few minutes to soak up the sunlight; it should help you feel better; eat your breakfast; Take advantage of your most productive period. A bear’s focus will be best from 10 a.m. to 12 p.m., says Dr. Breus. Use this time to start crossing things off your to-do list. By dinner, you’ve already been awake for a long time and may be drawn to a high-carb meal for that extra jolt of energy. Lions should eat a protein-heavy dinner instead to stay alert, energized and sociable.

up in the morning. They are the ones who set for themselves a dozen alarms but still hit the snooze button just drive them to sleep deprivation; after all, even when tired, they do wake up after the first alarm at 7 Exercise in the morning to help you feel calmer and more leveled throughout the day. Remember to eat lunch (dolphins tend to skip lunch, says Dr. Breus). Set reminder alarms if you need to. Wolves account for 15 – 20% of the population. They take the late shift to guard the group, drifting off when the most extreme lions start to stir.

Your Results Are In

For the most part, I was already living the “ideal lion schedule” the only difference was I do not eat breakfast at 6am within minuties of waking up (gross) and I do not “workout” in the evening or late afternoon. For two weeks I tried going to 4/5/6 PM yoga instead of my usual 6/7 AM and it didn’t seem to benefit me; if anything it made me LESS likely to do any yoga. I was also way lazier (eg les steps than the average by day and week.) less chores done too —laundry and dishes piled up and I’m usually OCD about doing them as part of my morning routine after yoga) I also didn’t go to the grocery store midweek—something else that I didn’t realize was linked to a morning routine and yoga practice (store is next to yoga, going in the morning is easy. Going after I’m exhausted from a full day is not) A dolphin’s ideal bedtime is 11:30. Avoid any stimulating activities before bed to ensure a good night’s rest. Going for a midday walk, ideally before lunch, helps speed up your metabolism and improves concentration for the rest of the day. Socialize later in the day when your mood peaks, between 3 and 6 p.m.

Morningness-Eveningness Questionire (MEQ) แต่ว่ามันขาดไปปัจจัยไปอย่างนึงคือ แรงขับในการนอน แล้วคนเราก็นิสัยไม่ได้เหมือนนกซะทีเดียว But what better time to try it out? I told myself, “Self, try it a week. No. try it 3 days. You know what? Do it a day and if it’s crazy, toss it. Doesn’t work. Ridiculous. Should have known after ‘coffee at 11am’”. You’re naturally an early riser, so take advantage of that time and set plans for the morning. This time is best used for making to-do lists to organize your day. “Lions are sharp at that time—and lions love a list,” says Dr. Breus. Losing weight while you sleep may sound too good to be true, but in fact the connection between inadequate sleep and weight gain (among a host of other negative medical results) has long been recognized by medical researchers. Turning this equation on its head, clinical psychologist and board-certified sleep expert Dr. Michael Breus shows that a good night’s sleep will actually enable you to lose weight, especially if you have been chronically sleep deprived. PDF / EPUB File Name: The_power_of_when_-_Michael_Breus.pdf, The_power_of_when_-_Michael_Breus.epub

While I did find eating a bit earlier than my usual (8/9 instead of 9/10) made me more productive and alert as promised, it also made me more hungry and eat more food. This was surprising since I was doing less activity. I would suggest it may not be for everyone, genre wise it's a little curious, not a Romance or a Western in the strictest sense, but there are several elements here. If you are a lion, do everything early in the day. If you are a bear, do everything in the middle of the day. If you are a wolf, do everything in the evening or at night. If you are a dolphin (insomniac), forget it you’re effed. Mornings and wolves don’t always mesh. To help get yourself going in the morning, get outside first thing after your alarm goes off, even if it’s just for a 5 minute walk. This will send signals to the brain to stop melatonin production, which otherwise would keep you feeling hazy.