Jose Arturo Santisteban, Thomas G. Brown, and Reut Gruber, “Association between the Munich Chronotype Questionnaire and wrist actigraphy.” Sleep Disorders 2018 (2018): 5646848; Shingo Kitamura, Akiko Hida, Sayaka Aritake, et al., “Validity of the Japanese version of the Munich ChronoType Questionnaire.” Chronobiology International 31, no. 7 (2014): 845–50; K. S. Jankowski, “Composite Scale of Morningness: Psychometric properties, validity with Munich ChronoType Questionnaire and age /sex differences in Poland.” European Psychiatry 30, no. 1 (2015): 166–71; Sooyeon Suh, Soo Hyun Kim, Hyera Ryu, et al., “Validation of the Korean Munich Chronotype Questionnaire.” Sleep and Breathing 22, no. 3 (2018): 773–79.
Abigail Johnson Hess, “10 highly successful people who wake up before 6 a.m.,” CNBC Make It, May 17, 2018, www.cnbc.com/2018/05/17/10-highly-successful-people-who-wake-up-before-6-a-m.html.
Alexis Ohanian, as told to Skylar Bergl, “Most Productive People: Alexis Ohanian,” Fast Company, Work Smart, November 18, 2013, www.fastcompany.com/3021642/most-productive-people-reddit-alexis-ohanian.
“Tesla CEO Elon Musk,” AutoBild, November 5, 2014, www.youtube.com/watch?v=FE4iFYqi4QU&feature=youtu.be&t=2m21s.
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Rachel Gillett, “18 People Who Prove You Don’t Have to Wake Up Incredibly Early to Be Successful,” Business Insider, June 24, 2017, www. businessinsider.com/successful-people-who-wake-up-late-2017-6#musician-philanthropist-and-entrepreneur-pharrell-williams-rolls-out-of-bed-at-9-am- without-an-alarm-clock-13.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 77. Kindle.
Andrew J. K. Phillips, Parisa Vidafar, Angus C. Burns, et al., “High sensitivity and interindividual variability in the response of the human circadian system to evening light.” Proceedings of the National Academy of Sciences of the USA 116, no. 24 (2019): 12019–24.
Panda, Circadian Code, 168.
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Michael Addelman, “Researchers Discover When It’s Good to Get the Blues” (press release), University of Manchester, December 16, 2019, www.manchester.ac.uk/discover/news/researchers-discover-when-its-good-to-get-the-blues/.
The responses of the experts I spoke with are also supported by David C. Holzman, “What’s in a color? The unique human health effects of blue light.” Environmental Health Perspectives 118, no. 1 (2010): A22–A27; Giulia Zerbini, Thomas Kantermann, and Martha Merrow, “Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin.” European Journal of Neuroscience 51, no. 12 (2020): 2355–66.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 161–62. Kindle. 135 the chart below: Panda, The Circadian Code, 129.
Yoon, Jeong, Kwon, et al., “Bright light exposure at night and light attenuation in the morning improve adaptation of night shift workers.”
F. O. James, E. Chevrier, and D. B. Boivin, “A light /darkness intervention to improve daytime sleep quality in night shift workers.” In XVIth International Symposium on Night and Shiftwork, vol. 100 (2003); Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “Practical interventions to promote circadian adaptation to permanent night shift work: Study 4.” Journal of Biological Rhythms 24, no. 2 (2009): 161–72; Alexandre Sasseville, Nathalie Paquet, Jean Sйvigny, and Marc Hйbert, “Blue blocker glasses impede the capacity of bright light to suppress melatonin production.” Journal of Pineal Research 41, no. 1 (2006): 73–78.
Jonathan S. Emens and Helen J. Burgess, “Effect of light and melatonin and other melatonin receptor agonists on human circadian physiology.” Sleep Medicine Clinics 10, no. 4 (2015): 435–53.
Leon C. Lack, Michael Gradisar, Eus J.W. Van Someren, et al., “The relationship between insomnia and body temperatures.” Sleep Medicine Reviews 12, no. 4 (2008): 307–17.
Nilong Vyas and Eric Suni, “PMS and Insomnia,” Sleep Foundation, updated September 15, 2020, www.sleepfoundation.org/articles/6-sleep-problems-occur-during-your-period-and-what-do-make-them-go-away.
Eus J. W. Van Someren, Roy J.E.M. Raymann, Erik J.A. Scherder, et al., “Circadian and age-related modulation of thermoreception and temperature regulation: Mechanisms and functional implications.” Ageing Research Reviews 1, no. 4 (2002): 721–78.
Roy J.E.M. Raymann and Eus J.W. Van Someren, “Diminished capability to recognize the optimal temperature for sleep initiation may contribute to poor sleep in elderly people.” Sleep 31, no. 9 (2008): 1301–9.
Ethan D. Buhr, Seung-Hee Yoo, and Joseph S. Takahashi. “Temperature as a universal resetting cue for mammalian circadian oscillators.” Science 330, no. 6002 (2010): 379–85.
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Rachel R. Markwald, Imran Iftikhar, and Shawn D. Youngstedt, “Behavioral strategies, including exercise, for addressing insomnia.” ACSM’s Health & Fitness Journal 22, no. 2 (2018): 23–29.
Johns Hopkins Medicine, “Exercising for Better Sleep,” www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Press, 2018), 77. Kindle.
D. Weinert and D. G. Gubin, “The circadian body temperature rhythm – Origin and implications for health and wellbeing.” Тюменский медицинский журнал 20, no. 2 (2018). cyberleninka.ru/article/n/the-circadian-body- temperature-rhythm-origin-and-implications-for-health-and-wellbeing/viewer.
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Priya Crosby, Ryan Hamnett, Marrit Putker, et al. “Insulin /IGF-1 drives PERIOD synthesis to entrain circadian rhythms with feeding time.” Cell 177, no. 4 (2019): 896–909.e20.
Matthew J. Edlund, “Stress, Eating, and Sleep.” Psychology Today, February 8, 2018, www.psychologytoday.com/za/blog/the-power-rest/201802/stress- eating-and-sleep.
Shubhroz Gill and Satchidananda Panda. “A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits.” Cell Metabolism 22, no. 5 (2015): 789–98; Michael J. Wilkinson, Emily N. C. Manoogian, Adena Zadourian, et al., “Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome.” Cell Metabolism 31, no. 1 (2020): 92–104.
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 102. Kindle.
Hoda Soltani, Nancy L. Keim, and Kevin D. Laugero, “Increasing dietary carbohydrate as part of a healthy whole food diet intervention dampens eight week changes in salivary cortisol and cortisol responsiveness.” Nutrients 11, no. 11 (2019): 2563.
Panda, Circadian Code, 106.
Panda, Circadian Code, 41.
Panda, Circadian Code, 108.
Panda, Circadian Code, 108.
Panda, Circadian Code, 99.
Panda, Circadian Code, 110.
Patrick M. Fuller, Jun Lu, and Clifford B. Saper, “Differential rescue of light- and food-entrainable circadian rhythms.” Science 320, no. 5879 (2008): 1074–77.
Norman C. Reynolds Jr. and Robert Montgomery, “Using the Argonne diet in jet lag prevention: Deployment of troops across nine time zones.” Military Medicine 167, no. 6 (2002): 451–53.
Shawn D. Youngstedt, Jeffrey A. Elliott, and Daniel F. Kripke, “Human circadian phase-response curves for exercise.” Journal of Physiology 597, no. 8 (2019): 2253–68.
Orfeu M. Buxton, Calvin W. Lee, Mireille L’Hermite-Balйriaux, et al., “Exercise elicits phase shifts and acute alterations of melatonin that vary with circadian phase.” American Journal of Physiology – Regulatory, Integrative and Comparative Physiology 284, no. 3 (2003): R714–R724.
Charmane I. Eastman, Erin K. Hoese, Shawn D. Youngstedt, and Liwen Liu, “Phase-shifting human circadian rhythms with exercise during the night shift.” Physiology & Behavior 58, no. 6 (1995): 1287–91.
Josiane L. Broussard, Kristen Wroblewski, Jennifer M. Kilkus, and Esra Tasali, “Two nights of recovery sleep reverses the effects of short-term sleep restriction on diabetes risk.” Diabetes Care 39, no. 3 (2016): e40–e41.
Karine Spiegel, Rachel Leproult, and Eve Van Cauter, “Impact of sleep debt on metabolic and endocrine function.” The Lancet 354, no. 9188 (1999): 1435–39.
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Michael Breus, 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 (New York: Little, Brown Spark, 2016), 182. Kindle.
Reneй Prince, “Say Goodbye to Sleep Debt,” Sleep.org, www.sleep.org/articles/say-goodbye-sleep-debt/.
Reneй Prince, “Say Goodbye to Sleep Debt,” Sleep.org, www.sleep.org/articles/say-goodbye-sleep-debt/.
Sarah M. Jay, Nicole Lamond, Sally A. Ferguson, et al., “The characteristics of recovery sleep when recovery opportunity is restricted.” Sleep 30, no. 3 (2007): 353–60; UAMS Health, “Can You Make Up for Lost Sleep?” uamshealth.com/medical-myths/can-you-make-up-for-lost-sleep/.
Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “A compromise circadian phase position for permanent night work improves mood, fatigue, and performance.” Sleep 32, no. 11 (2009): 1481–89; Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “Practical interventions to promote circadian adaptation to permanent night shift work: Study 4.” Journal of Biological Rhythms 24, no. 2 (2009): 161–72.
Mark R. Smith and Charmane I. Eastman, “Night shift performance is improved by a compromise circadian phase position: Study 3. Circadian phase after 7 night shifts with an intervening weekend off.” Sleep 31, no. 12 (2008): 1639–45.
Katharine Ker, Philip James Edwards, Lambert M. Felix, et al., “Caffeine for the prevention of injuries and errors in shift workers.” Cochrane Database of Systematic Reviews 5 (2010): CD008508.
Julie Carrier, Marta Fernandez-Bolanos, Rйbecca Robillard, et al., “Effects of caffeine are more marked on daytime recovery sleep than on nocturnal sleep.” Neuropsychopharmacology 32, no. 4 (2007): 964–72.
Paula K. Schweitzer, Angela C. Randazzo, Kara Stone, et al., “Laboratory and field studies of naps and caffeine as practical countermeasures for sleep-wake problems associated with night work.” Sleep 29, no. 1 (2006): 39–50.
Tracy Jill Doty, Christine J. So, Elizabeth M. Bergman, et al., “Limited efficacy of caffeine and recovery costs during and following 5 days of chronic sleep restriction.” Sleep 40, no. 12 (2017): zsx171.
Hidemaro Takeyama, Tomohide Kubo, and Toru Itani, “The nighttime nap strategies for improving night shift work in workplace.” Industrial Health 43, no. 1 (2005): 24–29.
Sergio Garbarino, Barbara Mascialino, Maria Antonietta Penco, et al., “Professional shift-work drivers who adopt prophylactic naps can reduce the risk of car accidents during night work.” Sleep 27, no. 7 (2004): 1295–302.
Hidemaro Takeyama, Tomohide Kubo, and Toru Itani, “The nighttime nap strategies for improving night shift work in workplace.” Industrial Health 43, no. 1 (2005): 24–29.
Sanae Oriyama and Yukiko Miyakoshi, “The effects of nighttime napping on sleep, sleep inertia, and performance during simulated 16 h night work: A pilot study.” Journal of Occupational Health 60, no. 2 (2017): 172–81.
Sree Roy. “For Night Shift Workers, Sleep Inertia Adds Risk to Naps,” Sleep Review, December 8, 2014. www.sleepreviewmag.com/uncategorized/night-shift-workers-sleep-inertia-risk-naps/.
American Academy of Sleep Medicine, “Provider Fact Sheet: Circadian Adaptation to Shift Work,” j2vjt3dnbra3ps7ll1clb4q2-wpengine.netdna-ssl.com/wp-content/uploads/2019/02/ProviderFS_ShiftChanges_19.pdf.
American Academy of Sleep Medicine. “Provider Fact Sheet: Circadian Adaptation to Shift Work.”
American Academy of Sleep Medicine, “Provider Fact Sheet: Circadian Adaptation to Shift Work.”