Summary of Michael Breus's The Power of When

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 Everyone has a master biological clock ticking away inside their brain, and dozens of smaller biological clocks throughout their body. But not everyone’s biological clocks keep the same time.
#2 The MEQ wasn’t designed to take into account the individual’s personality, but personality is extremely important for figuring out chronotype. Those with low sleep drive don’t need much sleep, so the night feels very long to them. Those with high sleep drive need more hours of sleep, so the night feels too short for them.
#3 There is a wide range of chronotypes in the world, and each one has a specific purpose. The different chronotypes contribute to the security of the group.
#4 The Bio-Time Quiz is a series of ten statements to be marked True or False, and twenty multiple-choice questions. There are no right or wrong answers. Try to be as honest and objective as possible when answering.

Sujets

• Santé et bien-être
• Développement personnel
• développement personnel
• Time Management
• Self-Management
• Self-help

Informations

• Publié par: Everest Media LLC
• Date de parution: 01 mai 2022
• Nombre de lectures: 0
• EAN13: 9781669396796
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Michael Breus's The Power of When
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3
Insights from Chapter 1

#1

Everyone has a master biological clock ticking away inside their brain, and dozens of smaller biological clocks throughout their body. But not everyone’s biological clocks keep the same time.

#2

The MEQ wasn’t designed to take into account the individual’s personality, but personality is extremely important for figuring out chronotype. Those with low sleep drive don’t need much sleep, so the night feels very long to them. Those with high sleep drive need more hours of sleep, so the night feels too short for them.

#3

There is a wide range of chronotypes in the world, and each one has a specific purpose. The different chronotypes contribute to the security of the group.

#4

The Bio-Time Quiz is a series of ten statements to be marked True or False, and twenty multiple-choice questions. There are no right or wrong answers. Try to be as honest and objective as possible when answering.

#5

To further hone your assessment, try a two-question mini-quiz devised by Brazilian researchers that is as accurate as any other standard measurement. Subtract the second score from the first score.

#6

The insomnia issue is the most confusing for chronotypes. While all insomniacs are Dolphins, not all Dolphins are insomniacs. There are some similarities and differences between the four types.

#7

Bears might think that they have it easy, since their sleep and wake cycle is on bio-time. But this does not mean that the dozens of other clocks in their body are in sync. They must make adjustments to their daily schedules.

#8

Each chronotype has advantages and disadvantages across the board, from careers to relationships to physical health. What might seem like a bonus could be a detriment. Lions do tend to rise through the ranks and become bosses, but they don’t tend to be creative and extroverted.

#9

Your chronotype is genetic. You can't change it, but you can make subtle shifts of one or two hours within the natural range of your chronotype's bio-timing. If you were born a Lion, you will never be able to stay up as late as a Wolf. But by adjusting the timing of meals, exercise, caffeine, and exposure to artificial and natural light, each chronotype can improve their health, energy, and productivity.

#10

Your chronotype will change as you get older. It will typically be a different type of animal between the ages of 21 and 65. However, you can change your chronotype depending on how old you are. Toddlers are Lions, teenagers are Wolves, adults are Bears, and seniors are Lions and Dolphins.

#11

The connection between chronotype and mood comes from the University of Poland. The link between eveningness and impulsivity comes from Yonsei University College of Medicine, in Seoul, South Korea.

#12

The human equivalent of a light sleeper is a person who is easily awakened by slight sounds and disturbances. Dolphins are unihemispheric sleepers, meaning they only sleep one half of their brain at a time. They are highly intelligent, and their attention to detail and perfectionism are ideally suited for precision work.

#13

Lions are typically introverts who find it difficult to make friends. They are energetic and ambitious, and they love to lead others. They are not easily tempted by temptation, and they take calculated risks.

#14

The solar cycle matches the sleep/wake patterns of human Bears. They are not particularly good or bad, and they do not have high highs and low lows. If they get knocked off their even keel emotionally, it’s a direct reaction to a real-life crisis.

#15

The Wolf is a right-brained person who is always connecting the dots in strange and inventive ways. They are extroverted and love a good party. However, they are also prone to mood disorders like depression and anxiety.

#16

There are four types of chronotypes, and each one can be determined by a simple biological test. The schedules are optimal, and they are what your body wants. They might not represent what your mind wants, but you should remind yourself that real freedom is boundless energy.

#17

The description tired and wired fits Stephanie well. She is a fifty-three-year-old teacher from New York City and mother to a college-aged son. She arrives for her appointment with me early. She describes herself as exhausted.

#18

Dolphins have upside-down biochemical patterns. Their cortisol levels are elevated at night, which makes it hard for them to relax. They also have a delayed body temperature and a flipped cardiovascular rhythm.

#19

The brain of a normal sleeper is active only during waking hours, when the sleeper is not focused on a specific task. The brain’s wandering-mind regions light up when a Dolphin is sleeping.

#20

The power of when comes into full force with consistency. Dolphins can use their neuroticism in a positive way by fully committing to my recommended changes for an entire week. If they can manage that, they’ll notice immediate improvements.

#21

Get up and move. Your blood pressure, body temperature, and cortisol levels are low, so use exercise to turn them up. It might be the last thing you want to do when sapped by sleep inertia, but do it anyway.

#22

The best time to eat breakfast is in the morning, after a night’s sleep. However, you should avoid eating carbs in the morning because they will increase your production of serotonin, which is the comfort hormone. Instead, eat protein to boost cell recovery and fuel muscles.

#23

When you are still gaining alertness, it’s not the best time to try to focus. Instead, use morning as a great time to brainstorm. Let your mind wander and connect the dots.

#24

If you get distracted, you might forget to eat lunch. Typical dieters and foodies are not dolphins. They eat to live, but they can’t be bothered or they forget, especially when they fall down a rabbit hole. Set an alert on your phone to remind you to eat something at 1:00 p. m. every day.

#25

Do not take naps, as they lower the buildup of sleep pressure, making it harder to fall asleep at night. Instead, try to improve the duration and quality of your sleep.

#26

During your off-peak morning, brainstorm and generate as many ideas as you can. If you work in an office environment, close the door to your office or get some sort of privacy, and apply your afternoon peak alertness to figuring out the details of a specific project or task.

#27

The best way to manage your hunger is to be alone. Don’t eat yet. Take the post-work break for strategic downtime. Schedule fifteen to thirty minutes for quiet alone time to decompress. Your hyperactive mind will become increasingly anxious as the night wears on and cortisol levels rise.

#28

Typical: After dinner, it’s go time. I'm fully awake and have energy. I run errands or start organizing things around the house or on the computer. Optimal: Prepare and eat dinner. Now is the time for carbs. Lean body-type Dolphins are not usually on a diet. Have a big bowl of mac and cheese or a baked potato.

#29

If you want to get more done, try having sex. It might seem odd to do it at 8 p. m. , but post-dinner sex helps you redefine what bed means to you. If you have sex in a positive, loving manner, without immediately preceding the anxiety of trying to fall asleep, you'll reinforce positive associations with bed and think of it as a fun place.

#30

You should direct your evening energy surge toward something purposeful but nonengaging to soothe and quiet your mind. Watch TV with your family or go out to a movie. Take a walk to get ice cream.

#31

The best way to fall asleep is to power down. Avoid any blue light emissions by turning off all screens, including your phone, at 10:30 p. m. If you must watch TV, dim the brightness and make sure the picture is at least ten feet away from your eyes.