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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 Hardcover – September 13, 2016
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―David Perlmutter, MD, author of Grain Brain and Brain Maker
"Dr. Breus has succeeded in making the complex science of chronobiology accessible and engaging for all readers. Whether you're looking to improve your relationships, get a raise at work, or simply lead a more fulfilling life, The Power Of When is the guidebook you've been waiting for."―Mark Hyman, MD, Director, Cleveland Clinic Center for Functional Medicine
About the Author
- Publisher : Little, Brown Spark; Large Print Edition. (September 13, 2016)
- Language : English
- Hardcover : 384 pages
- ISBN-10 : 0316391263
- ISBN-13 : 978-0316391269
- Item Weight : 1.55 pounds
- Dimensions : 6.38 x 1.25 x 9.5 inches
- Best Sellers Rank: #138,805 in Books (See Top 100 in Books)
- Customer Reviews:
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Top reviews from the United States
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I had hoped buying the book would clear up for me what type I am, but it only further confounded me. And the advice for each type is wildly conflicting. Should I exercise in the morning like a Dolphin, or save it for afternoon, like a Lion, to give me more evening pep? Should I force myself to stay up till midnight (which would probably make me ill, is my guess), or go to bed with the sun? The advice conflicts so much that it only works if you fit neatly into one group or another.
This book clearly seems to be working for lots of people, but I'd recommend taking the online quiz before you buy it, and then reading through the descriptions of each of the types, first. If you find yourself to be a hybrid like me, you might as well skip the purchase and save your money.
EDITED TO ADD:
After finishing the book, there are a few pieces of advice that apply to any chronotype, that I wanted to share for those who feel, like me, that they don't fit into a specific type:
The first is to delay coffee until a couple of hours after awakening. According to the author, drinking caffeine immediately upon waking is a waste. For all types it's better to wait until you get an energy lull closer to mid-morning. On the other hand, no type should drink caffeine within eight hours of wanting to go to sleep, so don't wait too long. And limit yourself to one or two cups a day.
Second, no type should sleep in on the weekends. He's very firm about this. For all types, it's better to lose a bit of sleep on the weekends (if you're staying out late and socializing) then to sleep in and wind up with "social jetlag" which will throw off your entire week. The most anyone should sleep in is an extra 30-45 minutes.
Finally, for all types, use sunshine, exercise, protein, and cold showers when you want to wake yourself up or give yourself some extra pep. Then use warm baths, meditation, stretching, and carbs when you want the opposite, to be winding down and preparing for sleep. So, if you have trouble waking up in the morning, start out with some push ups (or whatever) followed by a cold shower, a walk outside, and a plate of eggs. If you get tired too early in the evenings and want to be able to stay up later, then use those things in the late afternoon. Conversely, if you are too alert in the evenings and have trouble falling asleep, then eat some carbs, stretch, meditate, and have a warm bath at or after dinner time.
That advice all seems pretty sound to me and it's the advice I'm taking from the book and applying, despite feeling like I don't fit neatly into a chronotype. He also has a chapter on adjusting to jet lag that some might find helpful.
Good luck everyone!
Top reviews from other countries
it should be made clearer that the book is about how to squeeze yourself into an 'average' routine no matter what type you are.
it would help if there was at least more specific scientific info so that someone like me who is a wolf and does not work a 9 to 5 schedule can work out what is actually best for them. a full chart showing melatonin and serotonin levels across 24 hours for example, rather than the partial chart we are shown. or how about the suggestion that a wolf not work 9to5 along with suggestions of other kinds of lifestyle a wolf can pursue?
he includes a 'typical' schedule (basically a disfunctional one) example as well as an 'optimum' one (which is actually just how to adapt yourself as best as possible to a 9 to 5 lifestye, how to cope with that and minimise ill effect). i would propose three schedules: example of dysfunctional, how to cope with 9 to 5, and then a truly optimal schedule.
if you are coming to this book hoping for inspiration as to how to truly change your life to suit you then don't buy it. just read articles online about it to get the gist. the book doesn't go much beyond that anyway.
if you want a temporary band aid to help cope with a routine that doesn't suit you then the book probably has useful suggestions.
This book is easy to read and contains a great deal of practical information and advice. The structure is fantastic. Firstly there is a broad explanation of the subject of body clocks. Then there is a test so that you can find out what type of body clock you have. Then you can find out what you typical day should look like with hints about what to do when you are not at your best and then at the end there are lots of specific activities mentioned so you can find out when the best time to do anything is. This structure both keeps you interested and makes the book easy to put into practice.