Do you know your chronotype?
Until two weeks ago, I didn't.
Turns out, I'm a “lion” chronotype (with a strong tendency to delve into “bear” chrono-typedness).
You might be a wolf, in which case you should try working out at 6:00pm and not 6:00am. An early morning run for you might feel like punishment, while an early evening run will provide an enjoyable pick-me-up.
Or maybe you're a lion, in which case having a wine, beer or cocktail between 5:30pm and 7:30pm will minimize the chances of sleep disruption from alcohol.
Or perhaps you're a dolphin, which means you should schedule any big presentations or work tasks for around 4:00pm, when you're most awake, most alert, and even most confident.
You could also be a bear, in which case shifting dinner from 6:00pm to 7:30pm can actually accelerate fat loss and stave off late-night snacking.
You'll find all the science, the studies, and the facts behind this type of new chronotyping research in the new book “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“.
A growing body of research actually proves there is a right time to do just about everything, specifically based on your biology and hormones. As Dr. Michael Breus – the author and today's podcast guest – presents in his groundbreaking new book The Power of When, working with your body's inner clock for maximum health, happiness, and productivity can be easy, exciting, fun and pay off big dividends.
For example, since reading this book, I've even cut out caffeinated morning coffee and replaced it with decaf, started prioritizing morning and afternoon sex instead of evening sex, and shifted my fiction-based creative writing from 8:00pm to 8:00am. The Power of When presents a unique program for getting back in sync with your natural rhythm by making minor changes to your daily routine based on your unique “chronotype”.
In the book, after you've taken Dr. Breus's “Bio-Time Quiz” to figure out your chronotype (e.g. are you a Bear, Lion, Dolphin or Wolf?), you then find out the best time to do over 50 different activities, from when to exercise to have sex to take supplements to ask for a raise to eat breakfast to take a nap and much more.
So you can consider this book the ultimate “lifehack”.
Dr. Breus, Ph.D., is a Clinical Psychologist, a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. With a specialty in Sleep Disorders, Dr. Breus he is one of only 163 psychologists in the world with his credentials and distinction.
In addition to his private practice, where he treats athletes and celebrities alike, Dr. Breus also trains other sleep doctors and consults with major airlines, hotel chains, mattress manufacturers and retailers to provide the optimum sleep experience for their customers. For example, an audio relaxation CD he designed for the Crowne Plaza Hotels helps millions of people fall asleep each year, and for over 14 years Dr. Breus has served as the Sleep Expert for WebMD and frequently pens “Sleep Matters” a column in WebMD magazine. He also writes The Insomnia Blog, which appears regularly on WebMD, The Huffington Post, The Dr. Oz Blog, Psychology Today, MedPedia, Organized Wisdom, Travora Travel, and Furniture Today, and has been interviewed on CNN, Oprah, The View, Anderson, and The Doctors and The Dr. OZ Show.
During our discussion, you'll discover:
–Why I'm now having sex in the morning and coffee in the afternoon…[10:35]
-The fascinating history of chronotyping and chronobiology…[11:50]
-Why it is that guys like Tim Ferriss and Tai Lopez operate extremely well in the wee hours of the night…[18:30]
-Why Thomas Edison created the most disruptive event in the history of bio-time…[32:10]
-Whether chronotyping is based on scientific research or simply cute, easy-to-remember animals…[30:25]
-When the best time of day is to drink alcohol and to drink coffee based on your chronotype…[25:40 & 27:20]
-A simple, scientific, biological way to determine chronotype based on a seven dollar piece of home health equipment…[31:35]
-When the best time to have sex is, why and how to “sync up” sex times with your partner based on their chronobiology…[35:35]
-When the best time of day is for cardiovascular exercise vs. yoga vs. weight training…[39:25 & 47:20]
-How your chronobiology can affect when you should take supplements or medications…[22:00]
-Dr. Breus's most potent and effective jet lag tips…[51:00]
-Why Daylight Savings Time day is the #1 day that traffic accidents occur…[59:50]
-And much more!
Resources from this episode:
Do you have questions, comments or feedback for Dr. Breus or me? Leave your thoughts below and one of us will reply!
Also published on Medium.