Download BookChronotherapy Resetting Your Inner Clock to Boost Mood Alertness and Quality Sleep

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Download Ebook Chronotherapy Resetting Your Inner Clock to Boost Mood Alertness and Quality Sleep

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An enlightened approach to insomnia, depressed mood, fatigue, and other sleep-related problems of everyday life, harnessing the power of light therapy to reset the natural clock.Sleep problems and depressed mood often go hand in hand, forming a frustrating cycle. Michael Terman, PhD, has devoted his career to studying the brain functions that feed these disorders. His discoveries in chronotherapy have been widely recognized as game-changers by the medical establishment, and his 2010 New York Times op-ed, “Sleeping (or Not) by the Wrong Clock,” shot to number one on the paper’s list of most-forwarded online articles. In Chronotherapy, Terman and McMahan reveal the heart of his findings, a powerful program that recalibrates our internal clocks—our exquisitely designed, natural sensitivity to the timing and brightness of light exposure. These delicate mechanisms are often decimated by the modern demands of a 24/7 lifestyle.Beginning with a questionnaire that pinpoints the problem areas, Terman helps readers decipher when their natural internal night begins and ends. The treatment process can then start, incorporating the power of natural light and, when necessary, supplemental light therapy. His approach has brought relief to thousands of sleep sufferers, as well as those burdened by bipolar disorder, seasonal affective disorder, depression, sleep disorders due to around-the-clock work schedules, and other impediments to vibrant health. For the first time, his findings are now available for a general audience, sharing the essential elements of chronobiology in clear, authoritative, scientifically grounded chapters that are easy to apply to a variety of situations.  Chronotherapy chapters include: PART ONE: TIME, SLEEP, AND RHYTHMSChapter 1: External vs. Internal TimeThe clock on the wall measures twenty-four hours every day, but the clock in your brain runs a little different. How can you help them work togetherChapter 2: The Pressure to SleepThe longer you stay awake, the more pressure you feel to sleep. But what if your inner clock says it is not yet ready for sleepChapter 3: Owls, Larks, and HummingbirdsWhat kind of “bird” are you And once you know, how can that help you figure out when best to get stuff donePART TWO: TIME, LIGHT, AND THE BRAINChapter 4: Getting Light into the BrainHow do your eyes pass signals to your inner clock, and what makes those signals so importantChapter 5: Getting Light WrongSeeing light and being in darkness are basic daily experiences. But what happens when they come at the wrong times, and why does that have such negative consequences for mood, alertness, and sleepChapter 6: Geography and TimeEast or west, south or north, how can where you live have such a huge impact on your mood and sleepPART THREE: INTERVENTIONSChapter 7: Healing Light How can light help you solve your sleep problems, have more energy, and feel more positive about life Why do the details matter so muchChapter 8: Nighttime Meds and MelatoninDo you rely on pills to get to sleep They may not work, and they may be bad for you. But a new approach based on the brain’s inner clock holds great promise.Chapter 9: Hospitalized with DepressionWhen someone becomes so depressed they need to go to the hospital, what promise does chronotherapy offer for a quick turnaround and continued improvementChapter 10: Beyond Light: The Charge in the AirWhat is it about spending a day at the beach that gives you such a lift And how can you use new technology to bring that feeling of wellbeing into your homePART FOUR: STAGES OF LIFEChapter 11: The Promise of PregnancyYou are going to have a baby! You are thrilled, but a little apprehensive too. How can chronotherapy help you through the next nine monthsChapter 12: Strategies for Babies and ChildrenWhen your baby or child sleeps well and feels good, you feel better too. How can chronotherapy help you reach this goalChapter 13: The Challenges of AdolescenceAs a teen, why do you feel the need to stay up so late and sleep so late What are the consequences for your mood, health, and schoolwork What simple steps can you take to put your life on a smoother courseChapter 14: In Later YearsDoes getting older have to mean being tired, sleeping badly, and feeling down How can you or someone you care about reverse these trends by using lightPART FIVE: CHRONOTHERAPY IN YOUR LIFEChapter 15: Coping with Shift WorkWhat if your job puts you on duty when your inner clock says you should be asleep How can chronotherapy help you stay awake, alert, and in a decent moodChapter 16: Racing the Clock, Racing the Sun You are traveling across the world and you need to be in high gear tomorrow. How can chronotherapy prepare you for the trip and help you recover from jet lag as quickly as possibleChapter 17: Chronobiology in the Home and WorkplaceHow will the collaboration of chronobiologists and architects transform the places you live, work, and learnChapter 18: Dawn of a Circadian ScienceWhy is mainstream medicine so slow to put the insights of chronotherapy into practice Good sleep good learning good life - Super Memory I have for years been interested in sleep research due to my professional involvement in memory and learning. This article attempts to produce a synthesis of what is ... How To Reset Your Inner Clock To Get Quality Sleep - Forbes We get lots of books sent to us here on the Forbes leadership team. My colleague Fred Allen and I were especially intrigued by a new volume that professes ... Reduce Eye Strain and Get Better Sleep by Using f.lux on ... f.lux changes the color temperature of your computers display depending on the time of day. Everythings normal during the day but f.lux users warmer colors ... IV. Delaying School Start Times: Practical Considerations ... Hopefully in the near future increased awareness of the sleep problems faced by teenagers should motivate schools across the country to synchronize school ...
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