Who is the author of The Power of When?

The author of The Power of When is Michael Breus.

The Power of When Book Summary - The Power of When Book explained in key points

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Name: The Power of When
Rating: 3.1 (176 reviews)
Author: Michael Breus

Michael Breus

Discover Your Chronotype – and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

3.1 (176 ratings)

17 mins

Topics

Sleep Routines & Habits Body Optimization Healthy Living Self-Help Time Management

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The Power of When
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What’s in it for me? Maximize your productivity and health by understanding your chronotype.

Have you ever stopped to consider that the secret to maximizing your day might simply be knowing the best time to do everything? Michael Breus, a clinical psychologist and sleep specialist, stumbled upon this revelation, unlocking what he calls “the power of when.” Timing, he discovered, isn’t just a small detail; it’s the scaffold that supports every aspect of your life, influencing everything from your health and productivity to your happiness.

Chronobiology – the study of your natural physiological cycle or circadian rhythms – determines the best times for you to do just about anything. You might find that you come up with your best creative solutions when you’re actually a bit tired, while for crunching numbers or analyzing data, you’re sharper when you’re most awake. Or maybe you’ll find that making small tweaks to your gym schedule can drastically change your energy levels later in the day. Even cancer treatments timed with your body’s own rhythms have been proven to be more effective and less damaging.

So, in this Blink, you’ll learn how to figure out the best times to rearrange your daily schedule, boosting everything from your alertness to your metabolism. You’ll discover some of the science behind why these time tweaks work, as well as practical tips for making them a part of your everyday life. By the end, you’ll see that you might not be able to add more hours to your day, but you can definitely make those hours work much better for you. So, when exactly is the best time to find out about your chronotype? Probably, right now!

But before we begin, please remember that the information given in this Blink is designed to complement, not substitute, the guidance of a qualified health professional. If you believe you have a health issue, or if such a condition is already known to you, it’s important to seek advice from a certified health-care provider.

So what exactly is my chronotype?

Ever wondered why you’re bright-eyed at dawn while your friend can barely open their eyes before noon? This variation is due to your unique biological clocks, which tick at different rates. You’ve likely observed this in various aspects of life. Some people are made for the morning, while others seem to find their stride later in the day.

Historically, these patterns were grouped into three bird types. There were the Larks – the early risers thriving in the morning. Then, the Hummingbirds, with no strong preference for mornings or evenings. And finally, the Owls – most active and wakeful at night.

These groups stem from something called the Morningness-Eveningness Questionnaire, or MEQ, which psychologists use to understand people’s sleep and activity preferences. But after over 15 years of working with patients and studying sleep behavior, Breus found that the traditional MEQ didn’t fully capture the diversity of his patients’ sleep behaviors. It lacked insights into the depth of sleep – or “sleep drive” – and overlooked how personality traits can also influence sleep habits.

Driven by his observations, Breus decided to redefine these groups and create a more comprehensive assessment. He introduced four mammal-inspired groups that reflect a broader range of human behaviors.

Dolphins, about 10 percent of the population, are light sleepers who wake easily. Lions, comprising about 15–20 percent, are morning-oriented individuals with a medium sleep drive. Bears, who make up about 50 percent, sync their routines with the sun and are typically good sleepers. And finally, Wolves, also 15–20 percent, are night-oriented and find their peak energy in the evenings.

This new classification does a better job of addressing the limitations of the MEQ by considering sleep drive and personality. It, perhaps, also resonates more with human behaviors since we are, after all, mammals and not birds.

Each chronotype has a unique daily rhythm that suits their natural inclinations. For instance, if you’re a Lion, you start your day early, making the most of the morning. If you’re a Wolf, you find your peak energy later in the day.

Understanding your unique chronotype can help you tailor your daily activities to match your natural inclinations for better health and productivity. You may already have a good idea as to which chronotype you are, but you can also get a more accurate picture by taking Breus’s Bio-Time Quiz, which unfortunately we don’t have space to include in this Blink. But once you’re sure you have the right idea of your own type, let’s look at some of the traits.

What are the typical characteristics of the chronotypes?

Each chronotype has unique characteristics that shed light on your habits and preferences. Let’s explore these distinct patterns to help you better understand yourself and optimize your daily routine.

Dolphins are often alert late at night and struggle to feel refreshed in the morning. They might try to nap but rarely find it satisfying. Dolphins are typically intelligent, perfectionists, and cautious. They tend to avoid risky situations and often fixate on details. Their natural vigilance keeps them awake, leading to a tendency toward anxiety-related insomnia. While Dolphins can be quite introverted and neurotic, they excel in roles that require precision, like editing, coding, or engineering. Though they might struggle in teamwork settings, Dolphins are attentive and caring in their personal relationships.

When is the best time for me to eat lunch?

To optimize your health and manage weight effectively, aligning meal times with your biological clock, or bio-time, is essential. This approach helps prevent weight gain and reduces the risk of diseases such as diabetes and heart disease.

So, here’s how you can adjust your eating schedule for your breakfast, lunch, and dinner, according to your chronotype:

When is the best time for me to ask for a raise?

When considering the best time to ask for a raise, aligning this request with both your and your boss’s biological rhythms can significantly enhance your chances of success. This strategy revolves around understanding the daily and weekly patterns of productivity and mood – commonly referred to as the day-of-the-week rhythm, pleasantness rhythm, and activation rhythm.

Day-of-the-week rhythm: Avoid Mondays and Tuesdays, as these are generally the busiest and most stressful days for most workplaces. Your boss is likely dealing with a backlog of tasks and might not be receptive to discussions about salary increases. Wednesdays, while slightly less hectic, still might not be ideal for such requests. Thursdays and Fridays are generally better, with Friday typically being the best day to approach your boss. On Fridays, the work pace slows, and the mood tends to be more positive due to the upcoming weekend.

When is the best time for me to have sex?

When it comes to finding the optimal time for sexual activity, aligning with your biological rhythms can lead to a more satisfying and healthful experience. Despite the common habit of associating sex with bedtime, research suggests that this might not be the best time for everyone, particularly due to low energy levels and high melatonin production during late night hours which can dampen desire and physical readiness.

For Dolphins, 8:00 p.m. is a favorable time as it allows for relaxation and stress reduction without interfering with sleep. Lions find early morning, around 6:00 a.m. to 7:00 a.m., to be ideal due to a peak in testosterone that enhances both desire and energy. Bears have two potential peaks at 7:00 a.m. and again at 9:00 p.m., offering flexibility based on personal and partner availability. Wolves benefit from late mornings around 10:00 a.m. or late evenings at 10:30 p.m., aligning with their natural energy surges and lifestyle patterns.

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What is The Power of When about?

The Power of When (2016) presents a groundbreaking program that demonstrates how aligning with your body’s natural rhythm can optimize your productivity, health, and well-being. With engaging quizzes, practical advice, and fascinating facts, it allows you to discover your own chronotype and unlock your hidden potential by identifying the best times for daily activities.

The Power of When Review

The Power of When (2016) reveals how understanding our biological clocks can optimize daily routines and boost well-being. Here's why this book is a must-read:

Provides customized schedules based on individual chronotypes, helping readers align activities with peak energy levels for increased productivity.
Offers insights into ideal timing for tasks like exercise, creativity, and decision-making, enhancing efficiency and overall performance.
By explaining the impact of circadian rhythms on various aspects of life, the book presents a fresh perspective that keeps readers engaged and eager to implement changes.

Who should read The Power of When?

Productivity enthusiasts and life hackers
Health-conscious individuals and wellness advocates
Anyone struggling with their sleep or daily routines

About the Author

Michael J. Breus, PhD., is a clinical psychologist specializing in sleep disorders and a distinguished Diplomate of the American Board of Sleep Medicine. His other works include The Sleep Doctor's Diet Plan and Good Night which provide groundbreaking insights into the relationship between quality sleep and health. Known for his contributions to The Dr. Oz Show, WebMD, and other platforms, Breus is a recognized leader in sleep medicine, actively raising awareness and developing innovative programs in this evolving field.

Categories with The Power of When

Health & Nutrition Productivity Personal Development

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