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 by Breus Michael

Author:Breus, Michael [Breus, Michael]
Language: eng
Format: azw3
Tags: Health &#38, Fitness / Healthy Living, Self-Help / Time Management, Self-Help / Personal Growth / Happiness
Publisher: Little, Brown and Company
Published: 2016-09-13T04:00:00+00:00

SLEEP IN

Failure: Staying in bed hours later than usual on the weekends, causing chrono-misalignment and its symptoms (fatigue, poor focus, irritability).

Success: Staying in bed for less than an hour on weekends, preventing chrono-misalignment and its symptoms.

The Simple Science

Bears and Wolves are all too familiar with the phenomenon of Sunday Night Insomnia. After sleeping in late on Saturday and Sunday mornings, you aren’t tired when you get in bed Sunday night. Your mind starts racing as you lie there, going over everything you need to do during the workweek and then, with increasing anxiety as you watch the hours tick by, wondering if you can manage to do it on no sleep. Somehow, by sheer force of will, you survive an exhausted Monday and drag through Tuesday. By Wednesday, you’re approaching bio-time, which is good. But you’ve accrued hours of sleep debt that your body wants to collect. So what happens? You wind up sleeping in again on Saturday morning, and the vicious cycle continues.

Don’t get me started on staying up late on Friday and Saturday nights.

Let’s face it, you are a social creature (some chronotypes more than others), and you crave interaction. Most of the fun stuff occurs late on Friday or Saturday night, because we all think we can sleep in on Saturday and Sunday morning and get away with it. Wolves, weekends are your realm. Finally, two days a week when everyone aspires to your bio-time. But there are consequences. Their severity depends on you. Personally, I like to stay up later on the weekend nights. My wife and I go to the movies, to dinner, and have fun with friends or the kids. Those late nights are valuable time. I just don’t make the mistake of sleeping in, no matter how painful waking up may be.

When you sleep in, you throw your body out of its natural circadian rhythm and cause chrono-misalignment rhythm. The symptoms are:

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