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End User License Agreement
by Frank J. Rumbauskas Jr.
The Morning Myth
Cover
Dedication
Preface
Don’t Try to Change Your Sleep Habits
Why I Did All This Research
How to Use This Book
CHAPTER 1 Confessions of a Stigmatized Night Owl: How Early Rising Nearly Destroyed My Business (and Did Destroy My Education)
A Very Annoyed Five-Year-Old
High School Hell
From High School to College Dropout
The College Dropout Enters the Workforce
Success Found—At Last!
Freedom Found
CHAPTER 2 The Brainwashing: Society Stigmatizes Night Owls—and People Buy It
The Myth of Night Owl “Laziness”
Society’s Negative Attitudes Toward Night Owls
How People Fall into the Morning Trap
The Cult of the Early Riser
CHAPTER 3 The Prison: How Our Society’s Discrimination Harms Night Owls
Morning People Can’t Keep Their Mouths Shut About It
Night Owl Shaming Must Stop—Now
CHAPTER 4 Studies Favoring Morning Larks Are Fatally Flawed: Our Society Is Rigged in Favor of Early Birds
More Morning Garbage from Leading Business Publications
The Problem with Studies Favoring Morning Larks
CHAPTER 5 Fighting Your Internal Clock Is Harmful to Your Health: Getting Up Too Early Can Actually Give You Diabetes
Rotating Shift Work Exacerbates Health Risks
They Call Us Narcissists and Psychopaths
It’s Not Just Diabetes and Heart Disease, It’s Stroke, Too
My Personal Metabolic Morning Disaster
CHAPTER 6 Your Circadian Rhythm—and Why You Can’t Change It: The Internal Clock You’re Born With Is the One You’re Stuck With
Hours a Day—but Not for You
Congratulations! You’ve Won 25 Hours a Day!
You Can’t Change Your Inborn Chronotype— You Can Only Adapt
Medical Treatments for Delayed Sleep Phase Disorder
Can You Really Get Up Earlier—and Live to Tell About It?
CHAPTER 7 Night Owls Are More Successful: The Early Birds Just Don’t Make As Much Money
The Night Owl Experience That Set Me Free
The Proof Is in the Pudding (or, in This Case, the Research)
The BBC Speaks Up
More Science Proving Night Owls Fare Better in Life
CHAPTER 8 Night Owls Are Smarter Than Early Risers: Night Owls Show Overall Higher Intelligence Than Morning People
More Science to Back Night Owls’ Superior Intelligence
Night Owl MBA Students Achieve Higher Test Scores
Want to Get Ahead? Be a Night Owl!
Famous, Intelligent, Successful Night Owls
CHAPTER 9 Night Owls Are More Productive: Want to Get More Done? Stay Up Later!
Chronotypes and the Mind-Body Connection
Natural Sleep Times = Happiness = Massive Productivity
“Sleep Pressure” Gives Night Owls the Productivity Advantage
CHAPTER 10 Night Owls Are More Creative: Creativity Flourishes After the Early Birds Have Crashed
Science Doesn’t Know Why, but Confirms We’re More Creative
The Sales Training Flunkout Who Became a Top Sales Rep
Author Stereotypes versus Author Truths (or Entrepreneurial Truths)
CEOs and the Perpetual Myth of the Early Riser
CHAPTER 11 Night Owls Are More Relaxed: Getting Up Early Is Stressful (but You Already Knew That)
Coffee and Getting Up Too Early: Both Are Major Stressors
Cortisol Keeps Early Risers on Edge
CHAPTER 12 Night Owl Discrimination and Sleep-Shaming: The Time Has Come to End Discrimination Against Night Owls
“Well, It’s Nice of You to Join Us”
The Very Real Effects of Sleep Deprivation on Your Health
The One-Sided Story That Won’t Go Away
Unintended Sleep-Shaming Is Everywhere
Night Owls Are Tired of Being Discriminated Against
Night Owls, Sleep-Shaming, and Depression
CHAPTER 13 Diet, Nutrition, and Other Secrets to Better, Deeper Sleep
A Look at Drug-Based Sleep Aids
Natural and Herbal Sleep Aids
Good Sleep Hygiene
What to Avoid in Order to Get Great Sleep
CHAPTER 14 Mitigating the Health Risks of Early Rising: Stay Healthy and Let the Early Birds “Sleep When They’re Dead”
Eat Healthy
Relax, Relax, Relax!
Self-hypnosis
Exercise—Within Reason
Use Adaptogens
Spend Enough Time Outdoors
Use Essential Oils
Sleep!
A Word of Caution
CHAPTER 15 How Flexible Work Hours Benefit Employers: Why Employers Who Force Morning Schedules Are Losing Money
Flexible Work Schedules Benefit Employers
Epilogue: Night Owls Have a Huge Advantage over Early Risers
Acknowledgments
About the Author
Index
End User License Agreement
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