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

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.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”. Even IF this is THE ONLY IMPROVEMENT that comes from this book for me, it is a wonderful thing and I am grateful! drive them to sleep deprivation; after all, even when tired, they do wake up after the first alarm at 7 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.

Learn the best time to do everything - from drink your coffee to take a run, ask for a raise, eat lunch, make a deal, have sex or go to bed - according to your body's chronotype.light sleepers: just like the animals, they sleep only with one half of their brains; the other one is 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; 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. 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.

Dolphins account for 10% of the population. They’re light sleepers, they rouse at the smallest noise to wake and warn the group of danger.U เช่น ชาวหมีจะมีประสิทธิภาพสูงสุดครั้งแรกตอน 10.00–14.00 แล้วดิ่งลง แล้วกลับมาอีกครั้งตอน 16.00–22.00 โดยจะมีช่วงแย่สุดตอน 4.00–7.00

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.Despite my best efforts I could never get myself to eat breakfast so early. 30 mins of waking? 🤢 It was a total turn off to even look at food, which makes sense if you think about the hormones that rise at wake time.... and I really couldn’t eat if I wanted to go to yoga. p.m.: Time for your dinner (you can even eat at 9 p.m. if you feel like you want to work some more around 7 p.m.); 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) 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. 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.