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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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.

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.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. audiobooks. “The Power of When Quotes” Your sleep drive is genetic, and it determines how much you need

Unsurprisingly, most of his books deal with problems of this kind: Good Night, The Sleep Doctor’s Diet Plan 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.

The visuals are incredible, those wondrous mountain ranges look phenomenal, and the incredible attention to the most minute of details is impressive, you truly feel that you're transported to the time. 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. Most advice centers on what to do, or how to do it, and ignores the when of success. But exciting new research proves there is a right time to do just about everything, based on our biology and hormones. Morningness-Eveningness Questionire (MEQ) แต่ว่ามันขาดไปปัจจัยไปอย่างนึงคือ แรงขับในการนอน แล้วคนเราก็นิสัยไม่ได้เหมือนนกซะทีเดียว Learn the best time to do everything -- from drink your coffee to have sex or go for a run -- according to your body's chronotype.

p.m.: Finally: you’re feeling a bit like yourself; it’s time for some group brainstorming sessions;

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Even IF this is THE ONLY IMPROVEMENT that comes from this book for me, it is a wonderful thing and I am grateful! A dolphin’s ideal bedtime is 11:30. Avoid any stimulating activities before bed to ensure a good night’s rest. 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.

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. regularly at this time of the day; once you do, either start exercising or go out and get some sun; 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” 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. 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;

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light sleepers: just like the animals, they sleep only with one half of their brains; the other one is 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) Full Book Name: The Power of When: Discover Your Chronotype–and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More 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.