Sleep works

People who get up early in the morning are slimmer, happier and healthier than those who lie in, researchers have found…

by Nick Collins, Telegraph.co.uk

Sleep on it - Sleep Tracker and Alarm App by Medhelp, GE Health, HealthyImagination
 Get the iPhone alarm clock that does it all! Set your alarm and with one tap you can record how much sleep, then add info about sleep quality, your mood, meds and more to see what affects your sleep and how much you really need to feel rested and energized.
Fantastic idea.. I can already see the visualisations…

Sleep on it - Sleep Tracker and Alarm App by Medhelp, GE Health, HealthyImagination

 Get the iPhone alarm clock that does it all! Set your alarm and with one tap you can record how much sleep, then add info about sleep quality, your mood, meds and more to see what affects your sleep and how much you really need to feel rested and energized.

Fantastic idea.. I can already see the visualisations…

Snooze is an alarm clock app for your iPhone, iPod Touch or iPad that pledges $0.25 of your own money to charity every time you hit the snooze button.

Fantastic idea.

THAT’S THE WHY: If you travel long distances for work or holidays, you have probably experienced the crushing tiredness, irritability and general disorientation of jet lag. 

From falling asleep at midday local time to lying wide awake and starving at 4am, it can play havoc with your internal schedule.

So what is it about crossing several time zones rapidly that throws our bodies into such disarray?

“Misalignment between endogenous rhythms and the light/dark cycle can result in circadian rhythm sleep disorders, including jet lag,” explains a 2009 review paper in the journal Travel Medicine and Infectious Disease.

And if that sentence alone threw you into disarray, let’s take a gulp of strong coffee and work through it.

Your body contains biological clocks, which send levels of particular proteins rising and falling over a period of about 24 hours. When such “circadian” rhythms are aligned, things can go pretty smoothly.

But where does that trip from Heathrow to Tokyo come in? One of the big factors in setting the “master” clock in your brain – which is thought to help regulate the local clocks in other parts of your body – is the amount of light hitting the back of your eyes, particularly natural daylight.

Crossing several time zones rapidly in one go disrupts your usual light/dark cycle and can affect these circadian rhythms. In other words, your internal clocks run amok.

They eventually realign and your bodily systems start to sing from the same hymn sheet again, but before they do you could feel out of step.


Sleep Bot Tracker Log

SleepBot is an award winning resource tool to help you manage your sleep! 
It’s android and it’s free.

Sleep Bot Tracker Log

SleepBot is an award winning resource tool to help you manage your sleep! 

It’s android and it’s free.

 
How I Achieved Better Sleep with the Help of Technology
Once upon a time—a very long time—I used to sleep well. After too many restless nights, I decided something needed to be done. I changed my diet, my exercise routine, and a lot more to try and figure out the problem, but without any hard data it was all speculation. A few key pieces of technology helped me figure out…
Good old lifehacker 

How I Achieved Better Sleep with the Help of Technology

Once upon a time—a very long time—I used to sleep well. After too many restless nights, I decided something needed to be done. I changed my diet, my exercise routine, and a lot more to try and figure out the problem, but without any hard data it was all speculation. A few key pieces of technology helped me figure out…

Good old lifehacker 

Tips to ensure you get the sleep you need:

  1. Lie down to go to sleep only when you are sleepy.
  2. Do not use your bed for anything except sleep; that is, do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule. On such occasions, the instructions are to be followed afterwards, when you intend to go to sleep.
  3. If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction.
  4. If you still cannot fall asleep, repeat step 3. Do this as often as is necessary throughout the night.
  5. Set your alarm and get up at the same time every morning irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.
  6. Do not nap during the day.

http://lifehacker.com/5821945/train-yourself-to-fall-asleep-faster

    "There’s not a diet pill on the planet that could accomplish what sleep did in this study, which compared two groups of overweight non-smokers on calorie restricted diets for 14 days. One group clocked 8.5 hours of sleep per night, and the other logged 5.5 hours of sleep per night (which the authors point out is a "norm" for people in this day and age.) Both groups ate roughly 1,450 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. More than half of the weight loss during the 8.5 hours of sleep was fat versus only one quarter of the weight loss during the 5.5 hours of sleep. People literally burned fat while they slept."

    [Sleep is] the golden chain that ties health and our bodies together.
    Thomas Dekker (1572 - 1632)
    There is no hope for a civilization which starts each day to the sound of an alarm clock.