The Morning Myth
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MBA students study, 94–96
Medications. See also Sleep aids anticlotting, 169
antidepressants, 155–156, 161–162, 182, 201
antihistamines, 162–163
corticosteroids, 139
modafinil (Provigil), 72–73
opioids, 40–41
as quick fixes, 201–202
that interfere with sleep, 182
Meditation, 149, 195–196
Melatonin, 57, 168–170 and aging, 70
and blue light, 69
production of, 57, 68, 168, 179
in treating delated sleep phase disorder, 72, 75
Memory, 87, 145, 147
Metabolic syndrome, 53
Millennials, 207
Mind-body connection, 106–110
Modafinil (Provigil), 72–73
Montelongo, Armando, 127
Mood, 132, 139, 140, 145
Morale, with flexible work schedules, 204–205
Morning people. See also Early rising brain structures of, xiv
circadian rhythms of, xvi, 67
creativity in, 119
envy and insecurity in, 84–85
genes of, 68, 117
health of, xi, xiv
incomes of, xv, 83, 86
late-afternoon slump for, xvii
myths about, 36
night owls' advantages over, 211–212
perceived as winners, 36–37
as percent of population, 33
proactivity of, 46–47
school and work schedules tailored to, 40, 89
school performance of, 89
self-righteousness of, 66
studies favoring, 43–50
superiority complex of, 26
virtues associated with, 19–21
Mortality, 55, 83–84
Musk, Elon, 99
My Grandfather's Son (Thomas), 27
Naps, 175–176
Natural and herbal sleep aids, 163–170 kava, 165–166
magnesium, 166–168
melatonin, 168–170
passionflower, 164–165
valerian root, 164
Natural sleep patterns, 64–65. See also Circadian rhythms for children, 64
and health, xvii–xviii, 51, 54
and melatonin/cortisol balance, 57
and productivity of night owls, 110–111
Navy JROTC, 5–6
Networking events, 124, 125
Never Cold Call Again (Rumbauskas), 23, 121
New experiences, openness to, 87
Nicks, Stevie, 159
Night owl(s). See also specific topics achievement and success of, ix, xiv–xvi
advantage over early risers, 211–212
author's story of being a, 1–13
brain structures of, xiv
circadian rhythms of, xvi, 67
genes of, 68
health of, xi, xiii–xiv, 87, 88
hyperproductivity of, x
incomes of, xv, 77, 83, 86–88
intelligence of, xiv, xv
morning people's suspicion of, 28
others' impressions of, ix–x
as percent of population, 33
work schedules for, xi–xii
Norepinephrine, 137
Norton, Nick, 154–155
NyQuil, 162
Obama, Barack, xv, 37, 99, 202
Obesity, 53, 54, 139, 148
Ohanian, Alexis, 99
Online universities, 14–15, 44–45
Opioids, 40–41, 153, 160
Osteoporosis, 139
Passionflower, 164–165
Patience, 147
Peigneux, Philippe, 112
Peretti, Jonah, 100
Performance research, 44–50, 83–84
Perina, Kaja, 93–94
Personality and Individual Differences, 56
Personality traits: and creativity, 119, 121, 122, 125
Dark Triad of, 56
of night owls and morning people, 89
Phase delay chronotherapy, 71–73
Philips Hue lights, 107, 180
Phototherapy, 70–71, 73–75
Piffer, Davide, 94–96
Ponzi, Davide, 94–96
The Power of When (Breus), 102–103
Prednisone, 139, 169
Presley, Elvis, xv
Procrastination, 48
Productivity loss, 147, 208
Productivity of early risers, 61, 81–82, 115
Productivity of night owls, x, 101–113 due to working hours available, 77–78
and happiness, 110–111
and mind-body connection, 106–110
and sleep pressure, 111–113
Proust, Marcel, xv
Provigil, 72–73
Pseudoephedrine, 182
PTO days, 208
PubMed, 55
Randler, Christoph, 39, 40, 46–48
Reddit, 99
Referrals, closing rate for, 124
Relationships, sleep deprivation and, 147
Relaxation, 133–140 coffee and early rising as stressors, 135–138
cortisol levels when rising early, 138–140
lavender oil for, 200
for lowering cortisol, 195–197
“Relieve Anxiety with Medical Hypnosis”, 197
REM sleep, 182–183, 190
Research, 43–50. See also individual subjects
Resnick, Brian, 29, 150–151
Richards, Keith, xv
Rigby, Amy, 82
Roberts, Richard D., xv
Rophonyl, 152
Rotary Club of Dallas, 134, 135
Rotating shift work, 55
Ryan, Paul, 202
Sales managers, 143–144
Sapienza, Paola, 94–96
Sarno, John E., 105–106
Schmidt, Christina, 112
School schedules, 14–15, 40, 44–46, 50, 89
SCN (suprachiasmatic nucleus), 68
SDPA (controlled sleep deprivation with phase advance), 72, 73
Seinfeld, Jerry, 37
Self-hypnosis, 197
Self-marketing, 78, 126
Sgroi, Daniel, 110
Shah, Dharmesh, 99
Shakespeare, William, 86
Shaming of night owls, 37–41. See also Sleep-shaming
Sharma, Victoria, xiv
Shellnut, Kate, x
Shift work, 53, 55
Sick days, 208
Silicon Valley, 39, 88, 127, 128, 205
Simple Habit, 196
Sinatra, Frank, 156
SJL (social jetlag), 52–54, 57
Sleep aids: drug-based, 152–155, 159–163
natural and herbal, 163–170
used to counteract caffeine, 154
Sleep Cycle app, 107, 180
Sleep debt, 147
Sleep deprivation: and aging process, 28, 70
and cortisol levels, 200–201
health effects of, 53, 145–148, 200
and need for sleep rebound, 98
in parents of infants, 19
Sleep habits. See also Better, deeper sleep customizing employee profiles based on, 13–14
mortality and time spent in bed, 83, 84
natural, see Natural sleep patterns
shifting, 46
things to avoid for better sleep, 181–191
trying to change, xii–xv
Sleep hygiene, 170–181 avoiding blue light at night, 174–175
avoiding daytime naps, 175–176
daytime exercise, 176–177
daytime sunshine for, 177–179
going to bed at the same time, 180–181
proper lighting for, 170–172
sound, 171–172
temperature, 172–173
therapy light when waking, 179–180
Sleep masks, 170–171
Sleep pressure, 111–113
Sleep quality, 53, 140, 190–191
Sleep rebound, 98
Sleep-shaming, 142
–145. See also Stigmatization of night owls and depression, 151–156
need for end to, 37–41
and productivity, 104
unintended, 149–150
Smoking, 54, 190
Social jetlag (SJL), 52–54, 57
“Social Jetlag, Chronotype, and Cardiometabolic Risk”, 51–54
Social Market Foundation, 110
Social skills, 89–90, 123–124
Sound, when sleeping, 171–172
Southampton University, England, xiv
Southern New Hampshire University, 14
Standard of accommodation, 83–84
Starbucks, 26, 58, 61, 186
Stigmatization of night owls, 17–30. See also Discrimination against night owls; Sleep-shaming and cult of the early riser, 27–30
and longer circadian rhythm as “disorder”, 65
and the morning trap, 24–26
and myth of night owl “laziness”, 18–19
society's negative attitudes toward night owls, 19–24
Stress: and back pain, 105, 106
caffeine-induced, 186–187
chronic, 138–139
from coffee and early rising, 135–138
managing and reducing, 202
relaxation techniques for, 195–197
self-hypnosis for, 197
Stroke risk, 57
Success: BBC on, 87–88
early rising touted as key to, 23, 27–28, 36
with flexible work schedules, 11–13
of night owls, ix, xiv–xvi, 36–37, 77–90
and social skills, 89–90
Sudafed (pseudoephedrine), 182
Suprachiasmatic nucleus (SCN), 68
Teenage night owls, 88–89
Temper, 145
Temperature, when sleeping, 172–173
Tension myositis syndrome (TMS), 106
Tesla, 99
Thatcher, Margaret, 86
THC, 189
Therapy lamps, 70–71, 74–75, 169, 179–180
Thomas, Clarence, 27, 28
Thought Catalog, 41
Thurber, James, 157
TMS (tension myositis syndrome), 106
Tolkien, J. R. R., 100
“Total and Cause-Specific Mortality of U.S. Nurses Working Rotating Night Shifts”, 55
Trazodone, 161
Trump, Donald, 202
Turnover rates, 207–208
“The Ultimate Guide to Being a Morning Person”, 149–150
Unisom, 163
United Kingdom, average workweek in, 25
United States: average workweek in, 24
back pain and legend of early risers in, 105–106
presidents of, 28, 81, 136, 202
work schedules in, 127–128, 203
U.S. Air Force, 89
University of Liege, Belgium, xiii–xiv, 97
University of Madrid, 88–89
University of Southampton, 89
University of Westminster, 138, 139
Valerian root, 164
Valium, 152, 159
Van Dogen, Hans, 119
Vitamin D, 177–178
The Vitamin D Cure (Dowd), 178–179
Vox.com, 29
Vozza, Stephanie, 49
Waking up. See also Early rising; Sleep hygiene alertness after, 34, 35
changing time for, 67
cortisol levels and, 60, 133, 134, 138–140, 200
at earlier time than your natural rhythm, 158
Franklin's advice for, xiv, 33, 86, 87
during the night, 169
as people age, 69–70
time needed for, 107–108
using caffeine when, 34
when caffeine-free, 35
Walker, Matthew, 33
Warfarin, 169
Weight, sleep deprivation and, 146
Weil, Andrew, 196–197
Wellbutrin (bupropion), 182, 201
Wellness programs, 13–14
Whately, Richard, 21
Why We Sleep (Walker), 33
William, David K., 48
Williams, Alex, 36
Women, circadian rhythms of, 65
Work schedules, 13–14, 33, 40 in Agrarian Age, 24
average workweek, 24–25
of CEOs, 40, 129–132
flexible, see Flexible work schedules
health risks of, 52–55, 58–62
for night owls, xi–xii
and research on performance, 44–50
and social jetlag, 54
in the United States, 127–128
Xanax, 152, 153, 155, 159, 160
Yogic 4–7–8 technique, 196–197
Z-Drugs, 152, 159–161
Zingales, Luigi, 94–96
Zuckerberg, Mark, 36–37, 100, 130
Zyrtec, 163
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