1. Tyler and Burns, “After Depletion.”
2. Hagger, Wood, et al., “Ego Depletion and the Strength Model”; Solberg Nes, Ehlers, et al., “Self-regulatory Fatigue, Quality of Life.”
3. Tyler and Burns, “After Depletion.”
4. Whitfield-Gabrieli and Ford, “Default Mode Network Activity.”
5. Domhoff and Fox, “Dreaming and the Default Network.”
6. Brodesser-Akner, “Even the World’s Top Life.”
7. Andrews-Hanna, Smallwood, and Spreng, “Default Network and Self-Generated Thought.”
8. Immordino-Yang, Christodoulou, and Singh, “Rest Is Not Idleness.”
9. Wilson, Reinhard, et al., “Just Think.”
10. Danckert and Merrifield, “Boredom, Sustained Attention.”
11. Bailey, Smart Exercise.
12. Nowack, “Sleep, Emotional Intelligence.”
13. Troxel, “It’s More Than Sex”; Troxel, Buysse, et al., “Marital Happiness and Sleep Disturbances.”
14. Wilson, Jaremka, et al., “Shortened Sleep Fuels Inflammatory Responses.”
15. “Senate Report on CIA Torture: Sleep Deprivation.”
16. Everson, Bergmann, and Rechtschaffen, “Sleep Deprivation in the Rat, III.” This has never been proven experimentally in humans, for obvious ethical reasons; sleep deprivation is, after all, a form of torture, and has been for centuries. Rejali, Torture and Democracy.
17. Itani, Jike, et al., “Short Sleep Duration and Health Outcomes”; de Mello, Narciso, et al., “Sleep Disorders as a Cause.”
18. Meng, Zheng, and Hui, “Relationship of Sleep Duration”; Lee, Ng, and Chin, “Impact of Sleep Amount”; Sofi, Cesari, et al., “Insomnia and Risk of Cardiovascular Disease”; Xi, He, et al., “Short Sleep Duration Predicts”; Lin, Chen, et al., “Night-Shift Work Increases Morbidity.”
19. Anothaisintawee, Reutrakul, et al., “Sleep Disturbances Compared to Traditional Risk.”
20. Kerkhof and Van Dongen, “Effects of Sleep Deprivation”; Fortier-Brochu, Beaulieu-Bonneau, et al., “Insomnia and Daytime Cognitive”; Durmer and Dinges, “Neurocognitive Consequences of Sleep Deprivation”; Ma, Dinges, et al., “How Acute Total Sleep Loss.”
21. Williamson and Feyer, “Moderate Sleep Deprivation Produces.”
22. Harrison and Horne, “Impact of Sleep Deprivation on Decision”; Barnes and Hollenbeck, “Sleep Deprivation and Decision-Making”; Byrne, Dionisi, et al., “Depleted Leader”; Christian and Ellis, “Examining the Effects of Sleep Deprivation.”
23. Baglioni, Battagliese, et al., “Insomnia as a Predictor of Depression”; Sivertsen, Salo, et al., “Bidirectional Association”; Lovato and Gradisar, “Meta-Analysis and Model.”
24. Pigeon, Pinquart, and Conner, “Meta-Analysis of Sleep Disturbance.”
25. Spiegelhalder, Regen, et al., “Comorbid Sleep Disorders”; Pires, Bezerra, et al., “Effects of Acute Sleep Deprivation.”
26. Kessler, “Epidemiology of Women and Depression”; de Girolamo, et al., “Prevalence of Common Mental Disorders in Italy”; Faravelli, et al., “Gender differences in depression and anxiety: the role of age.”
27. Liu, Xu, et al., “Sleep Duration and Risk”; Shen, Wu, and Zhang, “Nighttime Sleep Duration”; Cappuccio, D’Elia, et al., “Sleep Duration and All-Cause.” There was also around a 30 percent greater risk among those who slept more than nine or ten hours, but many more people are sleeping too little than too much. In one study, 28 percent of American women slept six hours or less, compared with just 9 percent sleeping nine or more hours. Krueger and Friedman, “Sleep Duration in the United States.”
28. Fatigue is immensely complicated, from a biological point of view, involving “[a] wide array of immune, inflammatory, oxidative and nitrosative stress (O&NS), bioenergetic, and neurophysiological abnormalities,” and hypersomnia can be a symptom of any number of medical issues: Morris, Berk, et al., “Neuro-Immune Pathophysiology.” Long sleep is more closely linked to inflammation than short sleep: Irwin, Olmstead, and Carroll, “Sleep Disturbance, Sleep Duration.” And long sleep is associated with a 45 percent increase in ten-year risk for stroke: Lee, Ng, and Chin, “Impact of Sleep Amount.” It predicts almost all of the health issues associated with short sleep: Jike, Itani, et al.,”Long Sleep Duration.” Seriously, if you’re sleeping this much and don’t feel rested, talk to a medical provider.
29. Cappuccio, D’Elia, et al., “Sleep Duration and All-Cause.”
30. Klug, “Dangerous Doze.”
31. Ekirch, “The modernization of western sleep.”
32. Hegarty, “Myth of the Eight-Hour.”
33. Dzaja, Arber, et al., “Women’s Sleep.”
34. Burgard, “Needs of Others”; Burgard and Ailshire, “Gender and Time for Sleep.”
35. Lane, Liang, et al., “Genome-Wide Association Analyses.”
36. People’s lives and needs vary, so this is just an illustration. All numbers are from the American Time Use Survey, https://www.bls.gov/?tus/?.
37. “Average Commute Times,” WNYC; McGregor, “Average Work Week.”
38. American Time Use Survey, https://www.bls.gov/?tus/?tables/?a1_2015.pdf. Women in 2015 reported, on average, 0.22 of an hour per day on “participating in sports, exercise, and recreation” and 2.56 hours watching television.”
39. Gottman and Silver, The Seven Principles for Making Marriage Work.
40. Walker, Why We Sleep.
41. Pang, Rest: Why You Get More Done When You Work Less.
CHAPTER 8: GROW MIGHTY
1. Gubar and Gilbert, The Madwoman in the Attic.
2. McIntosh, Feeling Like a Fraud.
3. Poehler, Yes Please, 16.
4. Whelton and Greenberg, “Emotion in Self-Criticism.”
5. Stairs, “Clarifying the Construct.”
6. Sirois, Kitner, and Hirsch, “Self-Compassion, Affect.”
7. MacBeth and Gumley, “Exploring Compassion.”
8. Pace, Negi, et al., “Effect of Compassion Meditation.”
9. Davis, Ho, et al., “Forgiving the Self”; Macaskill, “Differentiating Dispositional Self-Forgiveness”; da Silva, Witvliet, and Riek, “Self-Forgiveness and Forgiveness-Seeking.”
10. Neff and Germer, “Pilot Study.”
11. Stuewig and McCloskey, “Relation of Child Maltreatment.”
12. Gilbert, McEwan, et al., “Fears of Compassion.”
13. Mayhew and Gilbert, “Compassionate Mind Training.”
14. Clinchy, “Connected and Separate Knowing.”
15. For example: “unblending” in Internal Family Systems: Earley, “Self-Therapy.” Or “defusing” in Acceptance and Commitment Therapy: Hayes, Luoma, et al., “Acceptance and Commitment Therapy.” Or the “empty chair” strategy of Emotion Focused Therapy: Kannan and Levitt, “Review of Client Self-criticism.” It’s also similar to “decentering”: Fresco, Moore, et al., “Initial Psychometric Properties” and to “self-distancing”: Ayduk and Kross, “From a Distance.”
16. Diedrich, Grant, et al., “Self-Compassion as an Emotion.”
17. Gilbert and Procter, “Compassionate Mind Training”; Gilbert, “Introducing Compassion-Focused Therapy.”
18. Gu, Strauss, et al., “How Do Mindfulness-Based Cognitive”; van der Velden, Maj, Kuyken, et al., “Systematic Review of Mechanisms”; Alsubaie, Abbott, et al.,”Mechanisms of Action.”
19. Ayres, Raseman, and Shih, “Evidence from Two Large Field Experiments.”
20. Lambert, Fincham, and Stillman, “Gratitude and Depressive Symptoms.”
21. Toepfer, Cichy, and Peters, “Letters of Gratitude.”
22. Gander, Proyer, et al., “Strength-Based Positive Interventions.”
23. This is the most effective of the positive psychology interventions. Bolier, Haverman, et al., “Positive Psychology Interventions.”
CONCLUSION: JOYFULLY EVER AFTER
1. Cooper, Eloquent Rage, 274.
REFERENCES
“Average Commute Times.” WNYC, n.d., https://project.wnyc.org/?commute-times-us/?embed.html.
“Balancing Paid Work, Unpaid Work, and Leisure.” OECD, n.d., http://www.oecd.org/?gender/?data/?balancingpaidworkunpaidworkandleisure.htm.
“Declare Your Own Authentic Beauty.” TheBodyPositive, n.d., http://smedelstein.com/?creative/?bp/?authentic-beauty.htm.