Sleep Schedule Quotes

How we schedule our days is how we spend our lives.

I eat, I perspire, I sleep, I excrete, I regret my choices, I yearn for the past. I have a very full schedule.

Did you want to save me now or does later fit better into your schedule?

Discipline is like a muscle. The more you build it, the more you can rely on it.

The word on the street was that I had two options when it came to caring for my future baby: I could either eat, sleep, drink, bathe, walk, and work with my baby permanently affixed to my body until the two of us meld into one, or I could leave my baby out naked on a cold millstone to cry, refusing to hold or feed her until the schedule allowed. Apparently, there was no in between.

When scheduling a new habit, it helps to tie it to an existing habit, such as “after breakfast,” or to an external cue, such as “when my alarm rings,” because without such a trigger, it’s easy to forget to do the new action.

MINDY TRUDGED to her computer. Today’s shift began at 2:10 p.m. Her schedule matched Watney’s every day. She slept when he slept. Watney simply slept at night on Mars, while Mindy had to drift forty minutes forward every day, taping aluminum foil to her windows to get any sleep at all.

However, night owls are not owls by choice. They are bound to a delayed schedule by unavoidable DNA hardwiring. It is not their conscious fault, but rather their genetic fate.

We called them the Nine-to-Fivers. They lived in accordance with nature, waking and sleeping with the cycle of the sun. Mealtimes, business hours, the world conformed to their schedule. The best markets, the A-list concerts, the street fairs, the banner festivities were on Saturdays and Sundays. They sold out movies, art openings, ceramics classes. They had evenings to waste. The watched the Super Bowl, they watched the Oscars, they made reservations for dinner because they ate dinner at a normal time. They brunched, ruthlessly, and read the Sunday Times on Sundays. They moved in crowds that reinforced their citizenship: crowded museums, crowded subways, crowded bars, the city teeming with extras for the movie they starred in. They were dining, shopping, consuming, unwinding, expanding while we were working, diminishing, being absorbed into their scenery. That is why we -- the Industry People -- got so greedy when the Nine-to-Fivers went to bed.

Just about anything is more interesting than keeping a regular schedule of sleeping and eating. However, almost nothing will make as big a difference in getting maximum performance from an AD/HD brain as healthy living habits.

Making these choices [to attend school instead of skipping], as it turned out, wasn't about willpower. I always admired people who “willed” themselves to do something, because I have never felt I was one of them. If sheer will were enough by itself, it would have been enough a long time ago, back on University Avenue, I figured. It wasn't, not for me anyway. Instead, I needed something to motivate me. I needed a few things that I could think about in my moments of weakness that would cause me to throw off the blanket and walk through the front door. More than will, I needed something to inspire me. One thing that helped was a picture I kept in mind, this image that I used over and over whenever I was faced with these daily choices. I pictured a runner running on a racetrack. The image was set in the summertime and the racetrack was a reddish orange, divided in white racing stripes to flag the runners’ columns. Only, the runner in my mental image did not run alongside others; she ran solo, with no one watching her. And she did not run a free and clear track, she ran one that required her to jump numerous hurdles, which made her break into a heavy sweat under the sun. I used this image every time I thought of things that frustrated me: the heavy books, my crazy sleep schedule, the question of where I would sleep and what I would eat. To overcome these issues I pictured my runner bolting down the track, jumping hurdles toward the finish line. Hunger, hurdle. Finding sleep, hurdle, schoolwork, hurdle. If I closed my eyes I could see the runner’s back, the movement of her sinewy muscles, glistening with sweat, bounding over the hurdles, one by one. On mornings when I did not want to get out of bed, I saw another hurdle to leap over. This way, obstacles became a natural part of the course, an indication that I was right where I needed to be, running the track, which was entirely different from letting obstacles make me believe I was off it. On a racing track, why wouldn't there be hurdles? With this picture in mind—using the hurdles to leap forward toward my diploma—I shrugged the blanket off, went through the door, and got myself to school.

An adult’s owlness or larkness, also known as their chronotype, is strongly determined by genetics. If you are a night owl, it’s likely that one (or both) of your parents is a night owl. Sadly, society treats night owls rather unfairly on two counts. First is the label of being lazy, based on a night owl’s wont to wake up later in the day, due to the fact that they did not fall asleep until the early-morning hours. Others (usually morning larks) will chastise night owls on the erroneous assumption that such preferences are a choice, and if they were not so slovenly, they could easily wake up early. However, night owls are not owls by choice. They are bound to a delayed schedule by unavoidable DNA hardwiring. It is not their conscious fault, but rather their genetic fate.

American students, we are told, are falling behind in reading and math; on test after test, they score below most European students (at the level of Lithuania), and the solution, rather than seeking to engage their curiosity, has been testing and more testing— a dry and brittle method that produces lackluster results. And so resources are pulled from the “soft” fields that are not being tested. Music teachers are being fired or not replaced; art classes are quietly dropped from the curriculum; history is simplified and moralized, with little expectation that any facts will be learned or retained; and instead of reading short stories, poems and novels, students are invited to read train schedules and EPA reports whose jargon could put even the most committed environmentalist to sleep.

There was only one bar of that name, in a back street of an inner suburb. I had already modified the day’s schedule, cancelling my market trip to catch up on the lost sleep. I would purchase a ready-made dinner instead. I am sometimes accused of being inflexible, but I think this demonstrates an ability to adapt to even the strangest of circumstances.

When you go to bed whenever and allow yourself to get up whenever, you reward your brain for continued laziness and inefficiency.

The Strategy of Scheduling, of setting a specific, regular time for an activity to recur, is one of the most familiar and powerful strategies of habit formation

The Staging In the weeks after my mother's death, I sleep Four or five hours a night, often interrupted By dreams, and take two or three naps a day. It seems like enough. I can survive if I keep This sleep schedule as it has been constructed For me. But if it seems my reflexes are delayed, Or if I sway when I walk, or weep or do not weep, Please don't worry. I'm not under destruction. My grief has cast me in a lethargic cabaret. So pay the cover charge and take your seat. This mourning has become a relentless production And I've got seventy-eight roles to play.

● We make changes when the pain of staying the same (same weight, same mood, same stress-crazed schedule) is greater than the perceived pain of change. I discovered (as have my patients) that there is a way to make those changes that is safe, proven, effective, easy, and, most importantly, fun.

I would normally have scheduled my driving time according to published studies on fatigue and booked accommodation accordingly. But I had been too busy to plan. Nevertheless, I stopped for rest breaks every two hours and found myself able to maintain concentration. At 11.43 p.m., I detected tiredness, but rather than sleep I stopped at a service station, refuelled, and ordered four double espressos. I opened the sunroof and turned up the CD player volume to combat fatigue, and at 7.19 a.m. on Saturday, with the caffeine still running all around my brain, Jackson Browne and I pulled into Moree.

I’ve explained to a number of people my observations about how exercise, diet, and sleep influence mood. The usual reaction is a blank expression followed by a change of topic. No one wants to believe that the formula for happiness is as simple as daydreaming, controlling your schedule, napping, eating right, and being active every day. You’d feel like an idiot for suffering so many unhappy days while not knowing the cure was so accessible.

Isn’t that weird? It’s the same with exercise, good nutrition, and a healthful sleep schedule. I think most people know that these are the low-hanging fruits of good mental and physical health. They grease the chute from which happiness may slide.

All winter long, I had glimpsed his deeply set habits, his regimented schedule. When I left, he would eat a dinner of leftovers, then continue to work until sleep. Everything revolved, to a fault, around work, around his next book project. If I had lived alone, I would have turned out the same way. It is the thing I have been most afraid of happening, my strictness toward myself calcifying into a lifestyle, my traits ingrown so deeply that my oddness surfaces, apparent to all.

For instance, in The Artist’s Way, her influential book about cultivating creativity, Julia Cameron suggests scheduling an “artist’s date,

Because of her hospital schedule, she was either not around at all, or sleeping, or around a lot.

Money doesn’t sleep. Money doesn’t know about clocks, schedules or holidays, and you shouldn’t either.

The morning before the rest of the house wakes up. Or late in the evening after the world has gone to sleep. Grab these moments. Schedule them. Cultivate them.

It occurred to me that I had never been young. Even at twenty-one I’d have found that schedule – dancing all night, sleeping on sun loungers all day – exhausting.

For most people, whenever possible, important habits should be scheduled for the morning. Mornings tend to unfold in a predictable way, and as the day goes on, more complications arise—

The second your eyelids squint open and your arm limply hits the snooze, it’s off to the races. Tell yourself, 'I have a fantastic day planned today,' then go out and prove yourself right.

One of the reasons veteran parents don’t focus on the hardness of having babies is that “hard” is not the whole story. It’s not even the major part. The time you will actually spend with your kids is breathtakingly short. They will change very quickly. Eventually, your child will find a sleep schedule, turn to you for comfort, and learn from you both what to do and what not to do.

Visualize the next day before you go to sleep at night and when you wake up the next day. This solidifies the schedule you’ve created filled with activities that fulfill your passion and purpose.

Dear Mr. Duke, As requested, here is an inventory of the animals in my care: *Bixby, a two-legged terrier. *Marigold, a nanny goat of unimpeachable character, who is definitely not breeding. *Angus, a three-year-old Highland steer. *Regan, Goneril, and Cordelia- laying hens. *Delilah, a parrot. *Hubert, an otter. *Freya, a hedgehog. *Thirteen kittens of varying colors and dispositions. Gabe leafed through the report in disbelief. It went on for pages. She'd given not only the names, breeds, and ages of every misbegotten creature, but she'd appended a chart of temperaments, sleeping schedules, preferred bedding, and a list of dietary requirements that would beggar a moderately successful tradesman. Along with the expected hay, alfalfa, corn, and seed, the animals required several pounds of mince weekly, daily pints of fresh cream, and an ungodly number of sardines. The steer and thee goat, she insisted, must go to the same loving home. Apparently they were tightly bonded, whatever that meant, and refused to eat of parted. The laying hens did not actually lay with any regularity. Their previous owners had grown frustrated with this paltry production, and thus they had come into Her Ladyship's care. And the lucky bastard who accepted a ten-year-old hedgehog? Well, he must not only provide a steady supply of mealworms, but remain ever mindful of certain "traumatic experiences in her youth.

Sleep hygiene is a set of practices sleep experts recommend to obtain quality rest on a daily basis. Recommendations include low levels of stimulation in the evening, exercise and exposure to lots of natural light during the day, banning electronics from the bedroom, and sticking to a regular sleep-wake schedule. Children and teens who are stressed tend to have poor sleep hygiene if left to their own devices.

For now, the Simple Daily Practice means doing ONE thing every day. Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

She thought of a night when Troy had been playing all the way out at Homebush in a tournament that ran so far behind schedule he didn’t even get onto the court until midnight. Stan was with Troy, Joy was at home with the other kids. Logan was worryingly sick with a temperature. She didn’t sleep that night. She baked thirty cupcakes for Brooke’s birthday the next day in between tending to Logan, she did three loads of laundry, she did the accounts, and she did Troy’s history assignment on the Great Wall of China. She got seven out of ten for the assignment (she was still furious about that; she’d deserved a nine). When she thought of that long night, it was like remembering an extraordinarily tough match where she’d prevailed. Except there was no trophy or applause. The only recognition you got for surviving a night like that came from other mothers. Only they understood the epic nature of your trivial achievements.

But Beatrix knew very well that there were no jobs, not even the most pitiful office routine - she wasn't even qualified for that - and that no one would allow her to sleep until late in the afternoon because these ill-advised people all around her let themselves be squeezed into schedules; that she would never work, least of all learn a trade, because she had no ambition whatsoever to earn a single shilling, become self-supporting and spend eight hours a day with people who smelled bad.

Big and little they went on together to Molalla, to Tuska, to Roswell, Guthrie, Kaycee, to Baker and Bend. After a few weeks Pake said that if Diamond wanted a permanent traveling partner he was up for it. Diamond said yeah, although only a few states still allowed steer roping and Pake had to cover long, empty ground, his main territory in the livestock country of Oklahoma, Wyoming, Oregon and New Mexico. Their schedules did not fit into the same box without patient adjustment. But Pake knew a hundred dirt road shortcuts, steering them through scabland and slope country, in and out of the tiger shits, over the tawny plain still grooved with pilgrim wagon ruts, into early darkness and the first storm laying down black ice, hard orange-dawn, the world smoking, snaking dust devils on bare dirt, heat boiling out of the sun until the paint on the truck hood curled, ragged webs of dry rain that never hit the ground, through small-town traffic and stock on the road, band of horses in morning fog, two redheaded cowboys moving a house that filled the roadway and Pake busting around and into the ditch to get past, leaving junkyards and Mexican cafes behind, turning into midnight motel entrances with RING OFFICE BELL signs or steering onto the black prairie for a stunned hour of sleep.

I’m tired, I’d love to just go to sleep, but at the same time my head just keeps racing. There’s a schedule with a thousand things to be done and I’m way too hyper to go to sleep. But I’m tired. But I have things to do. But I’m tired. I get into a spiral I barely manage to get out of.

Jacob remembered it distinctly because it was his twenty-second birthday, and he was annoyed at being awakened by his uncle at 1:17 in the morning. But Avi had no time to be sentimental. He ordered Jacob to hightail it with him through a bone-chilling winter night to get to some safe house they’d never been to before and make it there by the top of the hour. Jacob had been hoping to sleep in a little and maybe eat a half-decent meal before sitting down to plan the sabotage of a radio tower near Antwerp, an operation scheduled for the coming weekend. But none of that was to be.

What was it like to live with genius? Like living alone. Like living alone with a tiger. Everything had to be sacrificed for the work. Plans had to be canceled, meals had to be delayed; liquor had to be bought, as soon as possible, or else all poured into the sink. Money had to be rationed or spent lavishly, changing daily. The sleep schedule was the poet’s to make, and it was as often late nights as it was early mornings. The habit was the demon pet in the house; the habit, the habit, the habit; the morning coffee and books and poetry, the silence until noon. Could he be tempted by a morning stroll? He could, he always could; it was the only addiction where the sufferer longed for anything but the desired; but a morning walk meant work undone, and suffering, suffering, suffering. Keep the habit, help the habit; lay out the coffee and poetry; keep the silence; smile when he walked sulkily out of his office to the bathroom. Taking nothing personally. And did you sometimes leave an art book around with a thought that it would be the key to his mind? And did you sometimes put on music that might unlock the doubt and fear? Did you love it, the rain dance every day? Only when it rained.

Charity staff also kept up the hospital routine despite the bizarre conditions. They kept patients in their rooms, continued to provide services like physical and occupational therapy, and encouraged workers to maintain shifts and a regular sleep schedule. This signaled that the situation was under some degree of control and kept panic to a minimum. There was an active effort to stem rumors. “You can only say it if you’ve seen it,” staff were told. Perhaps most important, Charity’s leaders avoided categorizing a group of patients as too ill to rescue. The sickest were taken out first instead of last.

I probably should say that this is what makes you a good traveler in my opinion, but deep down I really think this is just universal, incontrovertible truth. There is the right way to travel, and the wrong way. And if there is one philanthropic deed that can come from this book, maybe it will be that I teach a few more people how to do it right. So, in short, my list of what makes a good traveler, which I recommend you use when interviewing your next potential trip partner: 1. You are open. You say yes to whatever comes your way, whether it’s shots of a putrid-smelling yak-butter tea or an offer for an Albanian toe-licking. (How else are you going to get the volcano dust off?) You say yes because it is the only way to really experience another place, and let it change you. Which, in my opinion, is the mark of a great trip. 2. You venture to the places where the tourists aren’t, in addition to hitting the “must-sees.” If you are exclusively visiting places where busloads of Chinese are following a woman with a flag and a bullhorn, you’re not doing it. 3. You are easygoing about sleeping/eating/comfort issues. You don’t change rooms three times, you’ll take an overnight bus if you must, you can go without meat in India and without vegan soy gluten-free tempeh butter in Bolivia, and you can shut the hell up about it. 4. You are aware of your travel companions, and of not being contrary to their desires/​needs/​schedules more often than necessary. If you find that you want to do things differently than your companions, you happily tell them to go on without you in a way that does not sound like you’re saying, “This is a test.” 5. You can figure it out. How to read a map, how to order when you can’t read the menu, how to find a bathroom, or a train, or a castle. 6. You know what the trip is going to cost, and can afford it. If you can’t afford the trip, you don’t go. Conversely, if your travel companions can’t afford what you can afford, you are willing to slum it in the name of camaraderie. P.S.: Attractive single people almost exclusively stay at dumps. If you’re looking for them, don’t go posh. 7. You are aware of cultural differences, and go out of your way to blend. You don’t wear booty shorts to the Western Wall on Shabbat. You do hike your bathing suit up your booty on the beach in Brazil. Basically, just be aware to show the culturally correct amount of booty. 8. You behave yourself when dealing with local hotel clerks/​train operators/​tour guides etc. Whether it’s for selfish gain, helping the reputation of Americans traveling abroad, or simply the spreading of good vibes, you will make nice even when faced with cultural frustrations and repeated smug “not possible”s. This was an especially important trait for an American traveling during the George W. years, when the world collectively thought we were all either mentally disabled or bent on world destruction. (One anecdote from that dark time: in Greece, I came back to my table at a café to find that Emma had let a nearby [handsome] Greek stranger pick my camera up off our table. He had then stuck it down the front of his pants for a photo. After he snapped it, he handed the camera back to me and said, “Show that to George Bush.” Which was obviously extra funny because of the word bush.) 9. This last rule is the most important to me: you are able to go with the flow in a spontaneous, non-uptight way if you stumble into something amazing that will bump some plan off the day’s schedule. So you missed the freakin’ waterfall—you got invited to a Bahamian family’s post-Christening barbecue where you danced with three generations of locals in a backyard under flower-strewn balconies. You won. Shut the hell up about the waterfall. Sally

A stroke. Robert has never been kind to his body . . . It is only the carrier of that wonderful mind, after all. A case for the crown. And Robert has cared for that mind like a tiger with her young: he has given up drinking and drugs, kept a strict schedule of sleep. He is good, he is careful. And to steal that--to steal his mind--burglar Life!Like cutting a Rembrandt from its frame.

Night shifts were brutal but easier to schedule around. Sometimes, it was just less painful to forgo sleep than to try to find child care for all the early dismissals and vacations and holidays and staff developments and parent-teacher conference days. It was also true that nights in the ER were often more peaceful than nights at home with her family. Sometimes they even involved less blood.

Hard work is important. So are play and nonproductivity. My worth is tied not to my productivity but to my existence. I am worthy of rest. Changing my root belief about worthiness has changed my life. I sleep a little bit later. I schedule in time for reading and walks and yoga, and sometimes (on the weekend), I even watch a TV show in the middle of the day. It’s heavenly. It’s also an ongoing process: Still, when I see Abby relaxing, my knee-jerk reaction is annoyance. But then I check myself. I think: Why am I activated here? Oh, yes, that old belief. Oh, wait, never mind. I’ve exchanged that one. And when Abby asks, “What’s wrong?” I can say, “Nothing, honey,” and mean it, mostly. Anger delivers our boundaries to us. Our boundaries deliver our beliefs to us. Our beliefs determine how we experience the world.

Sometimes at about 3 months of age, after the extreme fussiness/colic has dissipated, or in a baby who had common fussiness/crying, a child who had been sleeping well begins waking at night or crying at night and during the day. The parents also may note heightened activity with wild screaming spells. These children have accumulated a sleep debt and decided that they would rather play with their parents than be placed in a dark, quiet, and boring room. Parents who do not recognize the new sleep debt might believe that this new night waking represents hunger due to a “growth spurt” or insufficient breast milk. But when these parents begin to focus on establishing a healthy night-sleep schedule, when they put these babies in their cribs when the babies need to sleep, and when they shield their babies from overstimulation, the frequent night waking stops. If

This is what I decided: Chloe is gone. She is never coming back. And the way I've been acting would hurt her. For at least an hour, I switch places with her in my mind-I am dead and Chloe is alive. How would she handle it? She would cry. She would be sad. She would miss me. But she wouldn't stop living. She would let people comfort her. She would sleep in her own room and smile at the memories as she drifted to sleep. And she would probably punch Galen Forza. Which brings me to what else I decided: Galen Forza is a jerk. The details are hazy, but I'm pretty sure he had something to do with my accident on Monday. Also, he's a bit weird. Staring habit aside, he keeps popping up everywhere. Every time he does, I handle it with the grace of a rhino on stilts. So I'm switching my schedule as soon as I get to school. There is no good reason I should humiliate myself for seven periods a day.

Suzanne understood there were three options for dealing with time pressure. Option One: Perform tasks more efficiently. Move faster, triple-task, cut corners. Buy cookies instead of making them from scratch, and ignore the raised eyebrows or direct complaints from better, more efficient mothers. Drive faster and risk a speeding ticket with scheduling repercussions rippling for days afterward. Text at stoplights but not in front of the kids. Sleep less.

Yelena, wake up.” Leif shook my shoulder. I peered at him through heavy eyes. He placed the lantern on the table. “You’re the one who set the schedule. Come on.” He pulled the blanket off me. “Most commanders don’t take a turn guarding the troops. They get a good night’s sleep so they can make the right decisions in the morning.” I sat on the edge of the bed, rubbing my eyes. “I’m not a commander and we’re not a troop.” “I disagree. You’ve been leading the way. You’re the one who knowswhat you’re doing.” “I—” Leif put his fingers on my lips. “Don’t say it. I like—no—need to believe that you know what you’re doing. Makes it so much easier to follow your instructions, especially when I’m acting as bait for a fifty-foot-long snake.” “Fine. I have things well in hand. I don’t need much sleep because I have all the steps we need to take already planned out. Happy now?” “Yes.” Leif stretched out on his bed. I picked up the lantern. “Sweet dreams.” “They will be now.

Normal ' Expressing the seemingly nonexistent 'Normal' which (having Narcolepsy with Cataplexy) is very much a cloudy, gloomy, often rainy-day like; lifestyle. Day after day; being frequently so, so tired at whatever, random point/s in time. Near never sleeping well; at least beyond perhaps, a couple of hours. Awakening tired and as though weights are tied to the body, and you need to sleep, more. 6 - 8 hours of sleep, will feel like 3 hours. But, a headache will develop beyond 8 hours. -Sigh- With Cataplexy, fun (and much more) can become restricted and/or a possible danger. People do just want to have fun, as do I. Staying within boundaries and limits though, knowing that if you do not, there are and/or will be dangers; takes a dramatic, and invisible, heavy toll upon (any) one. So much of this is, beyond imagine-able; until you've lived it. Having so many difficulties with being able to hold and/or fit any job/s, schedule/s, friendship/s, relationship/s, etc... (¿) 'Normal' somehow (?), it all becomes.

I advise two modifications for seniors. First, wear sunglasses during morning exercise outdoors. This will reduce the influence of morning light being sent to your suprachiasmatic clock that would otherwise keep you on an early-to-rise schedule. Second, go back outside in the late afternoon for sunlight exposure, but this time do not wear sunglasses. Make sure to wear sun protection of some sort, such as a hat, but leave the sunglasses at home. Plentiful later-afternoon daylight will help delay the evening release of melatonin, helping push the timing of sleep to a later hour.

Sex only gets better, and we agree we'd like to practice. He tells me, speaking of practice, he can set up a training schedule. And now he rambles. He inform me every morning will begin with some calisthenics followed by sex. Then we'll eat a breakfast rich in carbohydrates to maintain energy, followed by sex. In the evening, there'll be some warm-up stretches followed by sex. Then a cooldown followed by more sex. The ice cream, preferably chocolate. Then sleep to rest up for the morning practice. I brush my lips across his warm shoulder. "I'm glad to see you're a normal healthy male.

I can't believe you pulled that off," Ashe shook his head at Kevis. He'd misted in beside the healer and watched as Kevis placed Breanne in a healing sleep. Both worried she'd get no rest with the bite scheduled in the morning after breakfast. "I don't believe you'll manage that a second time," Kooper changed to humanoid long enough to blink at Ashe and Kevis. "So savor it while you can." He changed back to lion snake and blinked again at both before lowering his head to rest on Breanne's shoulder. "Dad always says not to argue with those guys," Kevis stated sagely. Four lion snakes sniffed in unison.

It’s up to you to find ways to eviscerate your bullshit. How much time do you spend at the dinner table talking about nothing after the meal is done? How many calls and texts do you send for no reason at all? Look at your whole life, list your obligations and tasks. Put a time stamp on them. How many hours are required to shop, eat, and clean? How much sleep do you need? What’s your commute like? Can you make it there under your own power? Block everything into windows of time, and once your day is scheduled out, you’ll know how much flexibility you have to exercise on a given day and how to maximize it.

I take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25.

Forgetting herself entirely, Pandora let her head loll back against Gabriel's shoulder. "What kind of glue does Ivo use?" she asked languidly. "Glue?" he echoed after a moment, his mouth close to her temple, grazing softly. "For his kites." "Ah." He paused while a wave retreated. "Joiner's glue, I believe." "That's not strong enough," Pandora said, relaxed and pensive. "He should use chrome glue." "Where would he find that?" One of his hands caressed her side gently. "A druggist can make it. One part acid chromate of lime to five parts gelatin." Amusement filtered through his voice. "Does your mind ever slow down, sweetheart?" "Not even for sleeping," she said. Gabriel steadied her against another wave. "How do you know so much about glue?" The agreeable trance began to fade as Pandora considered how to answer him. After her long hesitation, Gabriel tilted his head and gave her a questioning sideways glance. "The subject of glue is complicated, I gather." I'm going to have to tell him at some point, Pandora thought. It might as well be now. After taking a deep breath, she blurted out, "I design and construct board games. I've researched every possible kind of glue required for manufacturing them. Not just for the construction of the boxes, but the best kind to adhere lithographs to the boards and lids. I've registered a patent for the first game, and soon I intend to apply for two more." Gabriel absorbed the information in remarkably short order. "Have you considered selling the patents to a publisher?" "No, I want to make the games at my own factory. I have a production schedule. The first one will be out by Christmas. My brother-in-law, Mr. Winterborne, helped me to write a business plan. The market in board games is quite new, and he thinks my company will be successful." "I'm sure it will be. But a young woman in your position has no need of a livelihood." "I do if I want to be self-supporting." "Surely the safety of marriage is preferable to the burdens of being a business proprietor." Pandora turned to face him fully. "Not if 'safety' means being owned. As things stand now, I have the freedom to work and keep my earnings. But if I marry you, everything I have, including my company, would immediately become yours. You would have complete authority over me. Every shilling I made would go directly to you- it wouldn't even pass through my hands. I'd never be able to sign a contract, or hire employees, or buy property. In the eyes of the law, a husband and wife are one person, and that person is the husband. I can't bear the thought of it. It's why I never want to marry.

Part of what kept him standing in the restive group of men awaiting authorization to enter the airport was a kind of paralysis that resulted from Sylvanshine’s reflecting on the logistics of getting to the Peoria 047 REC—the issue of whether the REC sent a van for transfers or whether Sylvanshine would have to take a cab from the little airport had not been conclusively resolved—and then how to arrive and check in and where to store his three bags while he checked in and filled out his arrival and Post-code payroll and withholding forms and orientational materials then somehow get directions and proceed to the apartment that Systems had rented for him at government rates and get there in time to find someplace to eat that was either in walking distance or would require getting another cab—except the telephone in the alleged apartment wasn’t connected yet and he considered the prospects of being able to hail a cab from outside an apartment complex were at best iffy, and if he told the original cab he’d taken to the apartment to wait for him, there would be difficulties because how exactly would he reassure the cabbie that he really was coming right back out after dropping his bags and doing a quick spot check of the apartment’s condition and suitability instead of it being a ruse designed to defraud the driver of his fare, Sylvanshine ducking out the back of the Angler’s Cove apartment complex or even conceivably barricading himself in the apartment and not responding to the driver’s knock, or his ring if the apartment had a doorbell, which his and Reynolds’s current apartment in Martinsburg most assuredly did not, or the driver’s queries/threats through the apartment door, a scam that resided in Claude Sylvanshine’s awareness only because a number of independent Philadelphia commercial carriage operators had proposed heavy Schedule C losses under the proviso ‘Losses Through Theft of Service’ and detailed this type of scam as prevalent on the poorly typed or sometimes even handwritten attachments required to explain unusual or specific C-deductions like this, whereas were Sylvanshine to pay the fare and the tip and perhaps even a certain amount in advance on account so as to help assure the driver of his honorable intentions re the second leg of the sojourn there was no tangible guarantee that the average taxi driver—a cynical and ethically marginal species, hustlers, as even their smudged returns’ very low tip-income-vs.-number-of-fares-in-an-average-shift ratios in Philly had indicated—wouldn’t simply speed away with Sylvanshine’s money, creating enormous hassles in terms of filling out the internal forms for getting a percentage of his travel per diem reimbursed and also leaving Sylvanshine alone, famished (he was unable to eat before travel), phoneless, devoid of Reynolds’s counsel and logistical savvy in the sterile new unfurnished apartment, his stomach roiling in on itself in such a way that it would be all Sylvanshine could do to unpack in any kind of half-organized fashion and get to sleep on the nylon travel pallet on the unfinished floor in the possible presence of exotic Midwest bugs, to say nothing of putting in the hour of CPA exam review he’d promised himself this morning when he’d overslept slightly and then encountered last-minute packing problems that had canceled out the firmly scheduled hour of morning CPA review before one of the unmarked Systems vans arrived to take him and his bags out through Harpers Ferry and Ball’s Bluff to the airport, to say even less about any kind of systematic organization and mastery of the voluminous Post, Duty, Personnel, and Systems Protocols materials he should be receiving promptly after check-in and forms processing at the Post, which any reasonable Personnel Director would expect a new examiner to have thoroughly internalized before reporting for the first actual day interacting with REC examiners, and which there was no way in any real world that Sylvanshine could expect

Sample House-training Schedule for a Young Puppy 6:30 a.m. Rise. Walk pup briefly. 7:00 a.m. Feed pup and offer a drink of water. Walk puppy. Return home and play briefly with pup. Pup stays in crate. Midmorning Walk pup. After walk, pup stays with owner fifteen minutes. Pup returns to crate. Noon–1:00 p.m Feed pup second meal and offer water. Walk puppy. Return home and play with pup. Pup returns to crate. Midafternoon Offer pup water. Walk puppy. Pup returns to crate. 5:00 p.m. Feed pup third meal and offer water. Walk puppy. Allow pup to play in kitchen while dinner is being prepared. 7:00 p.m. Walk pup briefly. Return home and play with puppy. Pup returns to create Before bed Walk pup. Puppy sleeps in crate or on a tether (preferably with metal chain) in your bedroom.

Inside the bunker, cooperation is the order of the day. We adhere to a strict schedule for meals and bathing, exercise and sleep. Small periods of socialization are granted to alleviate the tedium. Our space becomes very popular because both children and adults have a fascination with Buttercup. He attains celebrity status with his evening game of Crazy Cat. I created this by accident a few years ago, during a winter blackout. You simply wiggle a flashlight beam around on the floor, and Buttercup tries to catch it. I’m petty enough to enjoy it because I think it makes him look stupid. Inexplicably, everyone here thinks he’s clever and delightful. I’m even issued a special set of batteries — an enormous waste — to be used for this purpose. The citizens of 13 are truly starved for entertainment.

I was dissatisfied with my 1967 manuscript and decided to rewrite the book. It was the first of September, and I said to myself, “If I do not have the finished manuscript in Faber’s hands by September 10, I shall have to kill myself.” And under this threat, I started writing. Within a day or so, the feeling of threat had disappeared, and the joy of writing took over. I was no longer using drugs, but it was a time of extraordinary elation and energy. It seemed to me almost as though the book were being dictated, everything organizing itself swiftly and automatically. I would sleep for just a couple of hours a night. And a day ahead of schedule, on September 9, I took the book to Faber & Faber. Their offices were in Great Russell Street, near the British Museum, and after dropping off the manuscript, I walked over to the museum. Looking at artifacts there — pottery, sculptures, tools, and especially books and manuscripts, which had long outlived their creators — I had the feeling that I, too, had produced something. Something modest, perhaps, but with a reality and existence of its own, something that might live on after I was gone. I have never had such a strong feeling, a feeling of having made something real and of some value, as I did with that first book, which was written in the face of such threats from Friedman and, for that matter, from myself. Returning to New York, I felt a sense of joyousness and almost blessedness. I wanted to shout, “Hallelujah!” but I was too shy. Instead, I went to concerts every night — Mozart operas and Fischer-Dieskau singing Schubert — feeling exuberant and alive.

Common, Healthy Autistic Behaviors Intense studying of a new favorite topic Not noticing sounds or social signals when focusing on an engrossing task Needing to know exactly what to expect before entering an unfamiliar situation Sticking to a very rigid schedule, and rejecting deviations to that schedule Taking a long time to think before responding to a complex question Spending hours or days alone sleeping and recharging after a socially demanding event or stressful project Needing “all the information” before coming to a decision Not knowing how they feel, or needing a few days to figure out how they feel about something Needing a rule or instruction to “make sense” before they can follow it Not putting energy toward expectations that seem unfair or arbitrary, such as wearing makeup or elaborate grooming

attention — my abused body, my lack of sleep, my mandatory marriage, and the terror of being unable to satisfy President Snow’s demands. By the time I reach lunch, where Effie, Cinna, Portia, Haymitch, and Peeta have started without me, I’m too weighed down to talk. They’re raving about the food and how well they sleep on trains. Everyone’s all full of excitement about the tour. Well, everyone but Haymitch. He’s nursing a hangover and picking at a muffin. I’m not really hungry, either, maybe because I loaded up on too much rich stuff this morning or maybe because I’m so unhappy. I play around with a bowl of broth, eating only a spoonful or two. I can’t even look at Peeta — my designated future husband — although I know none of this is his fault. People notice, try to bring me into the conversation, but I just brush them off. At some point, the train stops. Our server reports it will not just be for a fuel stop — some part has malfunctioned and must be replaced. It will require at least an hour. This sends Effie into a state. She pulls out her schedule and begins to work out how the delay will impact every event for the rest of our lives. Finally I just can’t stand to listen to her anymore. “No one cares, Effie!” I snap. Everyone

Olo-keZ G-- a tc There is an appointed time for everything. And there is a time for every event under heaven. -ECCLESIASTES 3:1 What would we do without our day planners? I have a large one for my desk and a carry-all that goes with me. I don't know how a person functions without some type of organizer. I just love it; it truly has become my daily-calendar bible. I take it with me everywhere. My whole life is in that book. Each evening I peek in to see what tomorrow has to bring. I just love to see a busy calendar; it makes me feel so alive. I've got this to do and that to do. Then I come upon a day that has all white space. Not one thing to do. What, oh what, will I do to fill the space and time? That's the way I used to think and plan. All my spaces had appointments written down, and many times they even overlapped. I now plan for white spaces. I even plan ahead weeks or months and black out "saved for me or my family" days. I have begun to realize that there are precious times for myself and my loved ones. Bob and I really try to protect these saved spaces just for us. We may not go anywhere or do anything out of the ordinary, but it's our special time. We can do anything we want: sleep in, stay out late, go to lunch, read a book, go to a movie, or take a nap. I really look forward with great anticipation to when these white spaces appear on my calendar. I've been so impressed when I've read biographies of famous people. Many of them are controllers of their own time. They don't let outsiders dictate their schedules. Sure, there are times when things have to be done on special days, but generally that isn't the case. When we begin to control our calendars, we will find that our lives are more enjoyable and that the tensions of life are more manageable. Make those white spaces your friend, not your enemy.

Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

Our team’s vision for the facility was a cross between a shooting range and a country club for special forces personnel. Clients would be able to schedule all manner of training courses in advance, and the gear and support personnel would be waiting when they arrived. There’d be seven shooting ranges with high gravel berms to cut down noise and absorb bullets, and we’d carve a grass airstrip, and have a special driving track to practice high-speed chases and real “defensive driving”—the stuff that happens when your convoy is ambushed. There would be a bunkhouse to sleep seventy. And nearby, the main headquarters would have the feel of a hunting lodge, with timber framing and high stone walls, with a large central fireplace where people could gather after a day on the ranges. This was the community I enjoyed; we never intended to send anyone oversees. This chunk of the Tar Heel State was my “Field of Dreams.” I bought thirty-one hundred acres—roughly five square miles of land, plenty of territory to catch even the most wayward bullets—for $900,000. We broke ground in June 1997, and immediately began learning about do-it-yourself entrepreneurship. That land was ugly: Logging the previous year had left a moonscape of tree stumps and tangled roots lorded over by mosquitoes and poisonous creatures. I killed a snake the first twelve times I went to the property. The heat was miserable. While a local construction company carved the shooting ranges and the lake, our small team installed the culverts and forged new roads and planted the Southern pine utility poles to support the electrical wiring. The basic site work was done in about ninety days—and then we had to figure out what to call the place. The leading contender, “Hampton Roads Tactical Shooting Center,” was professional, but pretty uptight. “Tidewater Institute for Tactical Shooting” had legs, but the acronym wouldn’t have helped us much. But then, as we slogged across the property and excavated ditches, an incessant charcoal mud covered our boots and machinery, and we watched as each new hole was swallowed by that relentless peat-stained black water. Blackwater, we agreed, was a name. Meanwhile, within days of being installed, the Southern pine poles had been slashed by massive black bears marking their territory, as the animals had done there since long before the Europeans settled the New World. We were part of this land now, and from that heritage we took our original logo: a bear paw surrounded by the stylized crosshairs of a rifle scope.

Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

seen. It swirled around with a life of its own and was an even deeper and brilliant gold than the outside casing of the stone. Lu had always admired it. When she had asked him where it came from, he only smiled and said that one day she would find out for herself. Now, he wrapped her hand around the stone and told her to go play in the gardens. After she left, he had drifted off to sleep, never to wake up. That had been one year ago, and Lu had companionless since. Now, her loneliness was compounded by drudgery. Every moment of her day was planned out for her, scripted like a play. Her father believed that a strict schedule produced a disciplined mind, and unfortunately, her tutors agreed. Every morning at dawn, she was awakened for breakfast in the garden and was then whisked off to horseback riding lessons in the family woods. This wouldn’t have been so bad except that her horseback riding instructor was also her science tutor and demanded she recite the Periodic Table of Elements at least once during each ride. Promptly at nine, her morning lessons of math, English, and science began. At noon, she had a short lunch break taken in the sunroom.

~Z L/ti ~0"I/~ Z t4 k Lt(n. I/ ~ Z L When I awake, I am still with You. -PSALM 139:18 Isn't it great to know that even though we sleep eight to ten hours, when we awake God is still with us? He hasn't dozed off during the early hours of the morning. I know that when I am the closest to Jesus, my prayers come more easily and more often. During dry seasons of life I have to consciously set a time for prayer-and often it's more out of duty than desire. As I abide with my Savior, I don't have to say, "It is time for me to get to my task and pray." No, I pray when there is a need, regardless of the time of day or night. These last few years have brought me to God's throne because I want to go there, not because I have fallen back to the law. If you aren't there yet, just wait. The sufferings of life will cause you to drop to your knees in earnest prayer. Earlier in my Christian walk it was hard to understand the meaning behind I Thessalonians 5:17, where it says, "Pray without ceasing." Now I have experienced that in real, living color. I pray literally without ceasing. I pray when I wake, pray at mealtime, pray throughout the day-and I end my day with a prayer of thanksgiving for getting me through the day. When a friend calls to tell you of a prayer need, you don't say, "I'm sorry, but I don't pray again until I go to bed tonight." Of course you wouldn't say that! In fact, I recommend that you pray with the person who's making the request. That way you are sure to pray for their particulars rather than getting distracted with a busy schedule. No longer is prayer a burden. It's a privilege to be able to pray, not because of the law, but because of the grace of the cross. Embrace this privilege and make it a regular, important part of each day. Be faithful in prayer so you can know of God's faithfulness. PRAYER Father God, what a privilege it is to pray without ceasing. You have given me the

The doubts only motivated Deisseroth. “I felt a sort of personal need to see what was possible,” he says. Malenka told me that this understates the case considerably: “There’s this drive of, like, ‘You think I’m wrong about this, motherfucker? I’m going to show you I was right.’ ” Deisseroth began working furiously. “He was getting up at 4 or 5 A.M. and going to bed at one or two,” Monje says. He kept up this schedule for five years, until optogenetic experiments began working smoothly. “There are people who don’t need as much sleep,” Monje says. “Karl is not one of those people. He’s just that driven.

have a growth spurt and require additional feedings. This may last from one to three days.   For a breastfed baby, feeding could be as often as every two hours (possibly extending through the night) for one to three days.   For a formula-fed infant, parents will notice that their baby appears hungry after consuming the normally-prepared number of ounces; or he is showing signs of hunger sooner than the next scheduled feeding. There are a couple of options to consider:   Add 1-2 ounces to his bottle at each feeding, allowing baby to take as much as he wants. If baby was taking 2½ oz. per feeding, make a full 4 oz. bottle and allow him to eat until full; or   Offer the extra feeding as Baby shows signs of hunger. When the growth spurt is over Baby will return to his normal feed-wake-sleep routine. However, on the day following a growth spurt most babies take longer than normal naps.   By week three, alertness should be increasing at feeding times. Between weeks three and four, your baby’s waketime will begin to emerge as a separate activity apart from eating. His schedule should look something like this: feeding, burping and diaper change takes about 30+ minutes. A little bit of waketime adds another 20+ minutes. Naptime is 1½ to 2 hours.   Not all feed-wake-sleep cycles during the day will be exactly the same length of time. That is why a range of times is provided and not fixed times.   If breastfeeding, do not allow your baby to go longer than 3 hours between feedings during the first three weeks. The feed-sleep cycle should not exceed 3 to 3½ hours during the first three weeks. At night, do not allow your newborn to go more than 4 hours between feedings. (Normal feeding times usually fall between 2½ to 3 hours.)

When scheduling a new habit, it helps to tie it to an existing habit, such as “after breakfast,” or to an external cue, such as “when my alarm rings,

We encourage our coached athletes to write out a chronological list of activities, with exactly what they plan to do and when they plan to do it, over the final forty-eight to seventy-two hours before their big race. Actually write out a detailed schedule of when you will be traveling, when and where you will eat, when you will sleep, when you plan to visit registration, when you plan to organize your race equipment, when you plan to do your last couple of training sessions, and all of the other little activities you need to efficiently complete, right up until the time you enter the water on the morning of your race.

Was there anything more sweetly existential than the walking done for sex in the most desolate of streets at three in the morning? The casual slaughter of a reasonable sleep schedule? The strangeness of passing someone’s hair-curlered mother in a bathrobe on your way to her heartrendingly hideous bathroom?

To avoid early-morning wakings, do not allow your child to get out of his crib or room until at least 11 hours after his bedtime (you can settle for 10½ hours if your child consistently—after three or more days in a row—seems rested after this much sleep). One of the most difficult times for your child to put himself back to sleep is in the early morning, particularly if he’s been used to getting up or coming into bed with you at that hour. But if you get your child up too early, he’s robbed of enough sleep and will start his day overtired and cranky—and will have a tougher time napping well. For additional information on how to troubleshoot early-morning wakings, please see the section entitled “Bumps in the Road” in Chapter 10, “Special Situations.” For Crib Sleepers If your child wakes in the early-morning hours, continue to do your check-ins just as you did at bedtime and throughout the night. If he hasn’t gone back to sleep, once the clock reaches your designated wake time, go into your child’s room, open the blinds or turn on the light, and say, “You did it! You stayed in your crib the whole night until the sun was nice and bright! We’re so proud of you!” Cuddle and hug him and give him a nice full feed, if he’s ready. Whatever you do, don’t allow your child to fall back asleep—in your arms, in your bed, or in his crib; he’s spent the night practicing how to sleep on his own, and you don’t want to undo your hard work. If your child has woken early but managed to put himself back to sleep—and is still sleeping at the designated wake time—lucky you! Allow him to sleep as long as he likes, up to 12 hours; you’ll want to wake him at this point to preserve his ability to nap well. If your child sleeps later than your scheduled wake time, remember to adjust his nap time later as well (but don’t adjust it any earlier, to avoid a too-early schedule for the day).

schedule is about time slots whereas E.A.S.Y. is about keeping up the same daily pattern—eating, activity and sleeping—and repeating that pattern every

The vast majority of chatter surrounding parenthood is junk. All of these seemingly divisive decisions - like pain meds in labor, newborn sleep arrangements, and scheduling - are often phrased as moral imperatives from both sides. Screw that. Take care of your kid. Do what works.

BUILDING RENEWAL INTO YOUR WORKDAY – Tony Schwartz Zeke is a creative director at a large agency. The workday he described when we first met was typical of the managers and leaders I meet in my travels. After six or six and a half hours of sleep—which never felt like enough—Zeke’s alarm went off at 5:30 a.m. each morning. His first move was to take his iPhone off the night table and check his e-mail. He told himself he did this in case something urgent had come in overnight, but the truth was he just couldn’t resist. Zeke tried to get to the gym at least two times a week, but he traveled frequently, and at home he was often just too tired to work out. Once he got to work—around 7:30 a.m. most days—Zeke grabbed a cup of coffee, sat down at his desk, and checked his e-mail again. By then, twenty-five or more new messages were typically waiting in his in-box. If he didn’t have an early meeting, he might be online for an hour or more without once looking up. Zeke’s days were mostly about meetings. They were usually scheduled one after the other with no time in between. As a result, he would race off to the next meeting without digesting what he’d just taken in at the last one. Lunch was something Zeke squeezed in. He usually brought food back to his desk from the cafeteria and worked while he ate. Around two or three in the afternoon, depending on how much sleep he’d gotten the previous night, Zeke began to feel himself fading. Given his company’s culture, taking even a short nap wasn’t an option. Instead, for a quick hit of energy, he found himself succumbing to a piece of someone’s leftover birthday cake, or running to the vending machine for a Snickers bar. With so many urgent demands, Zeke tended to put off any intensive, challenging work for later. By the end of the day, however, he rarely had the energy to get to it. Even so, he found it difficult to leave work with so much unfinished business. By the time he finally did, usually around 7:30 or 8 p.m., he was pretty much running on empty. After dinner, Zeke tried to get to some of the work he had put off earlier in the day. Much of the time, he simply ended up returning to e-mail or playing games online. Either way, he typically stayed up later than he knew he should. How closely does this match your experience? To the extent that it does resonate, how did this happen? Most important, can you imagine working the way you do now for the next ten or twenty years? YOUR CAPACITY IS LIMITED The challenge is that the demand in our lives increasingly exceeds our capacity.

Money doesn’t sleep. Money doesn’t know about clocks, schedules, or holidays.

Go to bed within 30 minutes of the same time each night and wake up at the same time each day. Many people in our modern world try to “catch up” on sleep and sleep in on the days that they don’t have to get up for work. By throwing off your sleep schedule like this, you’ll usually find that you’re more tired than you want to be on your off days, and really dreading getting out of bed once Monday rolls around. Remember, a consistent sleep schedule is important for your health.

Why You Need More Sleep Read: Psalm 4:8 Habit: Rest I lie down and sleep,” said David, “I wake again, because the LORD sustains me” (Ps 3:5). He also said, “In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety” (Ps 4:8). As David showed, peaceful sleep is an act of trust and a sign of humility. It shows that we know God is in control and will watch over us when we are at our most vulnerable. Sleep is a spiritual activity and a matter of stewardship (see articles “Sleep as a Spiritual Activity” and “Stewardship for a Good Night’s Sleep”). But sleep is also a spiritual discipline. As D. A. Carson says, Sometimes the godliest thing you can do in the universe is get a good night’s sleep—not pray all night, but sleep. I’m certainly not denying that there might be a place for praying all night; I’m merely insisting that in the normal course of things, spiritual discipline obligates you get the sleep your body needs.4 A number of factors affect the quality of your rest, the most important being how long you sleep. The amount of sleep a person needs varies from individual to individual and changes over the course of their lifetime. But if you’re like most people, chances are you’re not getting the sleep you need for your body to be fully rested. Here is the average number of hours of sleep, based on age, a person needs every day: Six to 13 years of age: nine to 11 hours 14 to 17 years of age: eight to 10 hours 18 to 25 years of age: seven to nine hours 26 to 64 years of age: seven to nine hours 65 and older: seven to eight hours5 The amount of sleep you need is largely due to your genetic makeup—it’s out of your control. Look at your habits and schedule and try to make whatever changes are necessary so you can get the rest your body requires. As David showed, peaceful sleep is an act of trust and a sign of humility. PRACTICAL TAKEAWAY: Because our spiritual growth is tied to physical rest, we are obligated to get the sleep we need. For your next reading, go to The Meaning of Life—Explained. Return to Alphabetical List of Articles by Title.

I wondered when I’d written myself off. From being a woman, I mean — because that’s what it felt like, ultimately. Like somehow, somewhere along the path, I’d traded in my female identity for some all-encompassing idea of motherhood and a minimum wage job down the cafe. It had happened so slowly, I guess. Losing myself just a tiny little piece at a time; a busy schedule, not enough sleep, a lousy boring boyfriend like Brian…

(Until we get them onto schedules, babies are the ultimate “task-oriented” beings, which, along with sleep deprivation, may explain the otherworldliness of those first few months with a newborn: you’re dragged from clock time into deep time, whether you like it or not.)

Recapping the happiness formula: Eat right. Exercise. Get enough sleep. Imagine an incredible future (even if you don’t believe it). Work toward a flexible schedule. Do things you can steadily improve at. Help others (if you’ve already helped yourself). Reduce daily decisions to routine. If you do those eight things, the rest of what you need to stimulate the chemistry of happiness in your brain will be a lot easier to find. In fact, the other components of happiness that you seek—such as career opportunities, love, and friends—might find their way to you if you make yourself an attractive target. Chapter Thirty-one Diet This is a good time to remind you that nothing in this book should be seen as advice.

PRE-INTERVIEW QUESTIONS What type of consulting does the firm do? In what industries does the firm specialize? How big is the firm? How many domestic and international offices does the firm have? How many professionals are in the firm? What kinds of training programs does the firm offer? What type of work does an entry-level consultant do? How much client contact does an entry-level consultant have the first year? Does the firm have a mentor program? How often do first-years sleep in their own beds? What’s their travel schedule like? How many hours make up a typical work day? How is a case team picked? How often do consultants get reviewed? How many consultants does the firm expect to hire this year? How does that compare to last year? Where do the consultants go when they leave the firm? Is it possible to transfer to other offices, even international offices?

What project am I delaying right now? Why am I delaying this? What is the #1 task that, if completed, will impact my career in the long-term? What inescapable/unavoidable events or appointments are built into my schedule? Your daily review can be done quickly, and during this session, write down the #1 task for tomorrow. It’s highly recommended to know this before you go to bed rather than waking up and making that decision. Your brain will begin working on the problem even as you’re sleeping. What you go to bed with is what you wake up with.

Because I’m forty-one and single, does that mean I should have to compromise every standard I’ve ever had for myself and for the person I hope to marry, just so I can make it down the aisle at all costs? Does being single in your thirties and forties and beyond have to automatically equal settling, just to avoid winding up alone? And, if so, what exactly does that say about the value we place on our own life and our own solo journey? Here’s the thing: I like my life. I like my schedule. I like staying up late and sleeping in. I like the quiet, peaceful hours between midnight and 3:00 a.m. I also like choosing to turn in at 8:00 p.m. if I want to, and I like stretching across the entire bed when I do. Better yet, I like using the empty side of the bed for the books and magazines and other materials I read late into the night. Or for my laptop. Or for that stack of DVDs I’m making my way through (rewatching Pretty Little Liars for about the tenth time, currently). I like running my fan at night as I sleep, and I like keeping the window up to let in the cool air in the fall so I can snuggle even deeper into my covers. I like that I don’t have to listen to anyone snoring as I sleep, since I’m such a light sleeper that I can hear a mosquito sneeze in the next county. I like that if I wake up at 4:00 a.m. and want to eat cookies in bed, I can, and I won’t wake anyone up in the process. I like that my DVR is filled with This Is Us, Survivor, and reruns of The Golden Girls and Friends rather than football or the news.

For one, babies invite and require attending to constantly. Their needs must be met on their schedule, not yours, and every day, not just when you feel like it. Most importantly, babies and children require your full presence as a being in order to thrive and grow. They need to be held, the more the better, walked with, sung to, rocked, played with, comforted, sometimes nurtured late at night or early in the morning when you are feeling depleted, exhausted, and only want to sleep, or when you have pressing obligations and responsibilities elsewhere.

Time management is not just about how to obtain more time (if you want to do that, you might as well buy a few clocks off Amazon). Rather, time management is about how to make the most of your time.

If you’re about to request a search party for your free time, try issuing a warrant for mindless activities that do not contribute to your goals as a student.

Class is a waste if you didn’t get anything out of it. So, instead of trying to remember everything in your notebook down to the smallest comma, recognize the larger insight your class circled around.

Not knowing everything is not a curse; rather, it is a bold opportunity to understand. If you knew everything, that knowledge would slowly fade away into oblivion. But the fact that you know relatively nothing of all there is to know grants you the superpowers of dynamic comprehension and appreciation for your education.

If you don’t understand your personal role as the advocate for your education, it doesn’t matter how you start class; you’ll be doomed to fail.

If your mid-semester crisis keeps you awake at night because you don’t think you’re good enough, just know that you are. You tried your best, and that’s all your dean expects of you. If you’re not perfect from the start, that’s okay. You have four years to get it right!

Going to college without putting your heart into it is like setting the microwave for thirty minutes and forgetting to put food in—you use all the same energy with none of the results.

Rome wasn’t built in a day, but the cheap, knockoff snow globes of Rome probably were. Anything real and genuine takes time, while anything phony makes it obvious you haven’t put in the work.

When you’re too busy even to write the eulogy for your free time, you might find resuscitating your schedule is as easy as multitasking more effectively or trying a new study technique.

Time management’s chief mission is first to turn your twenty-four hours into something to show for them, not to turn twenty-four hours into twenty-five.

Spiritual energy.Meditate or pray. 2.    Physical energy.Get enough sleep, eat the right foods, and exercise. 3.    Emotional energy.Spend time with loved ones. Hug, kiss, and laugh. 4.    Mental energy.Plan your day with a schedule or calendar and set goals. 5.    Business energy.Schedule your “ONE Thing” (your most important task for that day or week).

Routine was a system, a machine that would make me, well. Where before I had noted the ease with which routine arose, here, I felt its implacability, it's remorselessness and determination. It was a schedule designed to stifle possibility, because an excess of possibility had made me ill. At night, the lights in my room snapped off and told me that it was time to sleep. In the morning they flared and told me it was time to wake. After I woke I showered. After I showered I ate. Then I washed down a rainbow of pills and went to my first class or session. My body was irrelevant, my desires redundant and discouraged. To each external stimulus, only a single, pre-approved response was acceptable. (p.319)

Guinea pigs don’t have normal sleeping schedules. Virgil learned this from the internet. They were small and weak—easy for other animals to snatch up and eat—so they had to be prepared at all times. That didn’t leave much time for restful sleep; instead, guinea pigs like Gulliver slept in fits and starts, in fifteen-minute intervals. Virgil could never really tell when Gulliver was sleeping, since his eyes were always open and he spent a lot of time hiding in his plastic tree hut.