The Morning Myth
Page 21
About the Author
The late Frank Rumbauskas had a lot of labels: New York Times best-selling author, sales guru, top Internet marketer, success mentor, Google-Certified AdWords Expert, and many more.
Frank’s rise to success began in the in-your-face world of outside sales, where he learned the hard way that chasing prospects and goals only kept them out of reach. While working as an account executive for a Fortune 100 company, Frank did what he was told and chased every prospect. He cold called, he went through the traditional steps of a sale that he was taught, he placed prospects and customers first, and as a result he experienced nothing but failure and frustration.
Then, Frank learned about the science of social dynamics from a star performer and everything changed. This top producer took Frank under his wing, and explained the basics of why people buy, why one person has the power and the next doesn’t, and how and why these principles apply in any and all situations, business or otherwise. Frank’s sales results more than tripled—almost immediately—as a result of applying these principles.
Frank took these principles, perfected them, built systems around them, and applied them anywhere to get anything.
Frank left the sales profession at the top of his game, and helped others approach their work and lives from a position of power. A serial entrepreneur in industries including Internet, telecom, and insurance, Frank experienced explosive growth first-hand without using obsolete tactics that drain profits.
In addition to Frank’s best-selling sales and marketing books, he was routinely featured as a top Internet marketing expert in seminars, webinars, and more. The reason was simple: while Frank was known as a best-selling author and top entrepreneur, it was his expertise in Internet marketing that got him there. Internet marketing was Frank’s top passion, and the engine behind his financial freedom.
Frank was frequently quoted in mainstream media including Entrepreneur, Investor’s Business Daily, and Selling Power, and his books continue to help sales leaders achieve their full potential.
Index
Accidents: caused by drowsy motorists, 98
and early-riser sleep schedule, 32, 34
and sleep deprivation, 146
Acetaldehyde, 184
Acetylcholine, 162–163
Adaptogens, 188, 199
Addiction programs, 22–23. See also Drug addictions
Adenosine, 184–187
Adrenal exhaustion, 57, 60, 73, 82, 188, 214
Adrenal fatigue, 25
Adrenal glands, 54, 57, 68, 102, 133, 137, 187, 199
Advanced sleep phase disorder (ASPD), 108, 110
Aging, 28, 70, 81, 119
Agrarian Age, 24
Alcohol: and anxiety, 152, 153
and depression, 154
impact of quitting, 35, 109
magnesium supplements with, 168
misperceived as a sugar, 153, 184
and social jetlag, 54
used as sleep aid, 29, 58, 152, 182–185
Alcoholics Anonymous, 22, 23
Alcoholism, 22–23, 48
Allen, George, Sr., 20
Ambien, 154, 159–161
American Chiropractic Association, 147
American Journal of Preventive Medicine, 55
Antidepressants, 155–156, 161–162, 182, 190, 201
Antihistamines, 162–163
Anxiety: and alcohol consumption, 152, 153
with chronic stress, 139
from cortisol spike, 102, 133, 134
and drug-based sleep aids, 153
and insomnia treatment, 166
kava for, 165
in night owls, 40
self-hypnosis for, 197
and sleep deprivation, 145
ASPD (advanced sleep phase disorder), 108, 110
Ativan, 159
Attention, 147
AT&T Technologies, 7
Augustine, Norman Ralph, 20
Average workweek, 24–25
Back pain, 105–106
Balance, 146
Barnum, P. T., 107
BBC, 87
Beauregard, T. Alexandra, 205–206
Bell, Poorna, 142
Be My Guest (Hilton), 27
Benadryl, 162, 163
Benzodiazepine drugs, 152–154, 159, 165, 166
Better, deeper sleep, 157–191 drug-based sleep aids, 159–163
good sleep hygiene, 170–181
natural and herbal sleep aids, 163–170
things to avoid for better sleep, 181–191
Bezos, Jeff, 130–132
Black Rifle Coffee Company, 188
Blazing Saddles (movie), 28
Blue light, 69, 71, 174–175
theBMJ, 82, 86
Bowen, Alyss, 148
Brainwashing, 28, 62, 64, 104, 110
Breus, Michael, 102–103
Bronkaid (ephedrine), 182
B-Society, 38, 47
Bupropion, 190
Bush, George H. W., 202
Bush, George W., 65, 88, 134, 136, 202
Caffeine, 185–188. See also Coffee driving in hyper state induced by, 34–35
effects of quitting, 35, 183
as habit dangerous to health, 25–26, 58
stress produced by, 135
using sleep aids to counteract, 154
Caffeine Blues (Cherniske), 34, 135
Caffeinism, 59, 98
Calcium supplements, 167–168, 178
Calm working atmosphere, 49
Cannabidiol, 189–190
Cannabis (marijuana), 188–191
“Can We Please Stop Sleep Shaming Everyone?” (Bowen), 148
Car, access to, 83–84
Cardiovascular death, 55
Cardiovascular disease, 52–53, 146
Cardiovascular health, 138–139
Carlin, George, 26
Catholic University of the Sacred Heart, Milan, 118
CBD (cannabidiol), 189–190
Centre for Competitive Advantage inn the Global Economy, 110
CEOs, 40, 129–132
Cherniske, Stephen, 34, 135
Children, 39, 64, 87, 92–94, 108–109
Cholesterol levels, 136
Chronic fatigue, 52, 188
Chronic stress, 138–139
Chronotypes, xiv, xv, 51. See also Morning people; Night owl(s) adapting to, 67–70, 103
genetic predisposition to, 68, 103, 151
and mind-body connection, 106–110
Churchill, Winston, xv, 37, 99–100
Circadian rhythms, xiii, xvi, 53, 63–75. See also Natural sleep patterns adapting to, 67–70
length of, 66
and longer rhythm as a “disorder”, 65–67
and medical treatments for DSPD, 70–73
preference for, see Chronotypes
typical, 64–65
working against your, 52–55, 73–75
Claritin, 163
Clay, Andrew Dice, 85
Clemens, Samuel, 22
Clinton, Bill, 41, 202
Clow, Angela, 140
Coffee: during afternoon slump, 61
driving in hyper state induced by, 34–35
half-life of caffeine from, 185–186
health dangers of, 25, 26, 58
as stressor, 135–138
Cognitive function/ability, 87, 91. See also Intelligence of night owls in research on outcomes of early rising, 83–84
and sleep pressure, 112
of teenage night owls, 88–89
time needed to reach, 108
and Z-Drugs, 159
Cold calling, 11–12, 23, 120–121, 124–126, 128, 207–208
Concentration, 146, 147
Controlled sleep deprivation with phase advance (SDPA), 72, 73
Cook, Tim, 66, 88, 108, 130
Corporate wellness programs, 13–14
Corticosteroids, 139, 169
Cortisol: and caffeine, 186–188
and differences in temperament, 140
>
high levels of, 102, 142
lowering levels of, see Lowering cortisol
production of, 137
release of, 68
in response to stress, 135–137
and shift work, 53
and social jetlag, 54
and stroke risk, 57
when rising early, 60, 133, 134, 138–140, 200
Creativity of night owls, 115–132 and CEOs work hours, 129–132
examples of, 120–127
research on, 87, 89, 91, 118–120
and Silicon Valley flexible work schedules, 127–129
“Creatures of the night”, 56
Cuban, Mark, 14, 44, 67, 118, 130
Cult of the early riser, 27–30
Cyclobenzaprine, 161
Dallas Business Alliance, 88, 134
Darkness therapy, 71, 73–75
Dark Triad of personality traits, 56
Darwin, Charles, xv
Daylight/sunlight, 68, 168, 177–179
DEA, 41, 153, 160
Decision making, 49, 147
Deep breathing, 196–197
Delayed sleep phase disorder (DSPD), 66–67, 69–73
Delta Airlines, 36
Dementia, 148, 163
Depression: and alcohol use, 154
with chronic stress, 138
in night owl, 40
and sleep deprivation, 145
and sleep-shaming, 151–156
and unnatural sleep schedule, 57
Diabetes, 51–54, 57, 139, 146, 148
“Diary of a Depressed Night Owl” (Norton), 154–155
Diet, 54, 136, 194–195
Dinges, David, 112–113
Diphenhydramine, 162
Discrimination against night owls, 31–42, 141–156. See also Stigmatization of night owls depression and sleep-shaming, 151–156
health effects of sleep deprivation, 145–148
need to end night owl shaming, 37–41
and perception of morning people as winners, 36–37
as persistent one-sided story, 148–149
and sleep-shaming, 142–145
source of, 66
and unintended sleep-shaming, 149–150
Distractions, 49
Diurnal adrenal saliva test kits, 60
Dopamine, 190
Double-blind studies, 45
Douglas, Neil, 140
Dowd, James, 178–179
Doxylamine, 162
Driving, caffeine's effect on, 34–35
Drug abuse, 48
Drug addictions, 40–41, 153, 159–161, 166, 190, 201
Drug-based sleep aids, 152–155, 159–163 antidepressants, 161–162
antihistamines, 162–163
Z-Drugs, 159–161
DSPD (delayed sleep phase disorder), 66–67, 69–73
Early rising. See also Morning people; Waking up afternoon slump with, 61, 81–82, 97–98, 131–132
brain's reaction to, 34
competitive advantage of, 38–39
cortisol levels upon, 60, 138–140, 200
cult of, 27–30
falling into trap of, 24–26
folklore about, 86
and happiness, 151–152
myths about, 53, 60, 129–132, 148
negative health effects of, 144. See also Health; Lowering cortisol
pride taken in, 39
and productivity, 77
research on outcomes of, 83–84
as stressor, 135–138
as supposed key to success, 23, 27–28, 36, 141
virtues associated with, 19–21, 28
Vozza's article on, 49
when caffeine-free, 35
Earplugs, 172
Eat Fat, Get Thin (Hyman), 195
Economic Club of Washington, DC, 131
Edison, Thomas, 86
Emotions, sleep deprivation and, 145
Emotional attachment to ideas, 128
Energy, 49, 137, 183, 186–187
Ephedrine, 182
Epinephrine, 186, 187
Essential oils, 200
Exercise, 176–177, 198
Express, 57
Extroversion, 119, 121, 122, 125
Fagan, Chelsea, 41
Fairness, sense of, 205–206
Fast Company, 49, 102, 103
Fibromyalgia, 106
Fight-or-flight response, 135–136, 187
Filsaime, Mike, 126–127
Finan, Patrick, 148
Flexeril, 161
Flexible work schedules, 127–129, 203–209 and morale, 204–205
and quality of employees, 206–207
and sense of fairness and job satisfaction, 205–206
and sick days or PTO days used, 208
in Silicon Valley, 39, 127, 128, 205
and turnover rate, 207–208
“unfairness” of, 128–129
Flip This House, 127
foundr, 82
“4 × 4” breathing, 196
Franco, Juliette, 98
Franklin, Benjamin, xi, 21–22, 64, 83
Freedomnomics (Lott), 47
GABA (gamma-Aminobutyric acid), 152–154, 159, 182–184
Gale, Catharine, xv, 82–83
Germany, average workweek in, 25
Getty, J. Paul, 20
Giampietro, Marina, 118
Gingrich, Newt, 41
Going to bed. See also Sleep hygiene alcohol or caffeine before, 185, 186
earlier than usual, routine for, 158–159
Franklin's advice for, xiv, 86, 87
time for, 87, 180–181
Gray, Shelley, 163
Gurgevich, Steven, 196–197
Happiness, 48, 110–111, 151–152, 155, 204
Harvard Business Review, 39, 46
Harvard Business Review “Essentials” series, 4
Headspace, 149, 196
Healing Back Pain (Sarno), 105–106
Health, 51–62 author's experience with work schedule and, 58–62
and caffeine consumption, 25–26
caffeine withdrawal headaches, 35
and chronic stress, 138–139
Dark Triad of personality traits, 56
and high cortisol levels, 102
mind-body connection, 106–110
and natural sleep patterns, xvii–xviii, 51, 54
of night owls, xi, xiii–xiv, 87, 88
in research on outcomes of early rising, 83–84
and risks of early rising, see Lowering cortisol
and rotating shift work, 55
and sleep deprivation, 53, 145–148, 200
and social jetlag, 52–54, 57
and stress, 136–137
stroke risk, 57
Heart disease, 51–53, 57
Heart rate (tachycardia), 54, 55
Henry, Leslie, 205–206
High blood pressure, xvii, 139, 146
Higher education, 8, 14–15, 44–45. See also School schedules
Hilton, Conrad, 27
Horne, Jim, 89
HubSpot, 99
Hughes, Kate, 149
Hyman, Mark, 195
Immunity, sleep deprivation and, 146
Incomes: of morning people, xv, 83, 86
of night owls, xv, 77, 83, 86–88
in research on outcomes of early rising, 83–84
Inductive reasoning, xiv–xv
Insomnia. See also Sleep aids as alcohol withdrawal symptom, 182
and anxiety, 166
and caffeine consumption, 59
and cortisol levels, 140
and depression, 155
and lack of exercise, 176
with modafinil, 73
and naps, 176
in older people, 70
trazodone for, 161
Institute of Neuroscience and Medicine, Germany, xiii
Insulin resistance, 53
Intelligence of night owls, xiv, xv, 91–100
Internet entrepreneurs, 85–86, 126–127
&
nbsp; Jitters, 58
Job satisfaction, 205–206
Johns Hopkins University, 187
Johnson, Peter K., 56
Johnson, Samuel, 86
Journal of Addictive Diseases, 190–191
The Journal of Clinical Endocrinology & Metabolism, 51–53
Joyce, James, xv
Junior Reserve Officer Training Corps (JROTC), 5–6
Kanazawa, Satoshi, 91–94
Kava, 165–166
Klonopin, 152, 159
Kring, Camilla, 38–39
Kyllonen, Patrick C., xv
Lack, Leon, 69
“Late sleepers are tired of being discriminated against. And science has their back” (Resnick), 29
“Laziness” of night owls, 18–19, 40, 103
Lead generation, 124–125
Lehman, Tom, 100
Levie, Aaron, 100
Lifehack.com, 48
Light exposure, 68, 69. See also Blue light; Daylight/sunlight
Lighting, 169–172, 199
Light restriction, 71, 73–75
Light therapy, 70–71, 73–75. See also Therapy lamps
Light therapy visors, 179
Local Coffee, 187–188
London School of Economics, 119
Lott, John, 47
Lowering cortisol, 193–202 adaptogens for, 199
essential oils for, 200
exercise for, 198
getting sufficient sleep for, 200–201
healthy eating for, 194–195
relaxation techniques for, 195–197
self-hypnosis for, 197
spending time outdoors for, 199
Lucent Technologies, 205
Lunesta, 154, 161
Lung cancer, 55
Maestripieri, Dario, 94–96
Magnesium, 166–168
Marijuana (cannabis), 188–191
Martyn, Christopher, xv, 83
Maybe Your Sleep Problem Isn't a Problem (Williams), 36