4 Chronotypes
The Power of When
By Dr. Michael Breus
Dr. Michael Breus's popular book sorts people into Lions, Bears, Wolves and Dolphins and times the day around each one. Here's what holds up.
2016Book Review
Recommended Books.
Summaries of the books behind the ideas ARC builds on: chronotypes, light, caffeine and sleep pressure. Our own reading, not affiliated with the authors.
Curated Chronobiology Reading List (11)
Verified Science90-Min Cycles
Why We Sleep
By Dr. Matthew Walker
Matthew Walker's bestseller on what deep and REM sleep do, and how caffeine and alcohol get in the way. The key takeaways, with a few corrections.
2017Book Review
Fasting Windows
Change Your Schedule, Change Your Life
By Dr. Suhas Kshirsagar
Dr. Suhas Kshirsagar blends Ayurveda with chronobiology and argues that aligning meals, sleep and work with daylight improves energy and digestion.
2018Book Review
10-Hr Feeding
The Circadian Code
By Dr. Satchin Panda
Salk Institute professor Dr. Satchin Panda explains how time-restricted eating, light and sleep timing affect metabolic health, and what the research shows.
2018Book Review
Cellular Longevity
Lifespan
By Dr. David Sinclair
Harvard geneticist David Sinclair's Information Theory of Aging, sirtuins and NAD+, and his habits for healthy ageing, plus where your body clock fits in.
2019Book Review
Nasal Breathing
Breath
By James Nestor
James Nestor explores how breathing through your nose instead of your mouth affects sleep, snoring and stress, and what the research actually supports.
2020Book Review
Light & Sanctuary
Sleep Smarter
By Shawn Stevenson
Shawn Stevenson's 21 practical changes to your bedroom, evening light and daily habits for better sleep, with notes on which ones the evidence backs.
2016Book Review
Hormonal Fasting
Fast Like a Girl
By Dr. Mindy Pelz
Dr. Mindy Pelz argues women should time fasting around their menstrual cycle. Here's her phase plan, what the evidence says, and when to check with a doctor.
2022Book Review
Stress + Rest
Peak Performance
By Brad Stulberg & Steve Magness
Brad Stulberg and Steve Magness's formula, Stress + Rest = Growth: focused work blocks, real recovery and enough sleep to perform without burning out.
2017Book Review
Social Jetlag
Internal Time
By Dr. Till Roenneberg
Till Roenneberg, who coined 'social jetlag', explains chronotypes as a spectrum, why teenagers sleep late, and why modern indoor life leaves us tired.
2012Book Review
Less Sleep Anxiety
The Sleep Solution
By Dr. W. Chris Winter
Neurologist W. Chris Winter's practical, reassuring guide to fixing broken sleep: less pressure to sleep, a steady wake time, and when to see a doctor.
2017Book Review