The Body Clock Advantage: Finding Your Best Time of Day to Succeed in: Love, Work, Play, Exercise

by Edlund, Matthew

• ISBN13: 9781580627894
• ISBN10: 1580627897
• Format: Paperback
• Copyright: 2003-01-01
• Publisher: ADAMS MEDIA CORP

Summary

We all know how tough it can be for a "night person" to get moving at 7 A.M. It's equally challenging for a "morning person" to stay awake after 10 P.M. But beyond these differences, in what ways do our body rhythms affect what happens to us?

Dr. Matthew Edlund, Director of the Gulf Coast Sleep Institute, has discovered that these mysterious rhythms affect us in every aspect of our lives. Once we have determined whether we are a day person or a night person, we can stop fighting our natural preferences and allow our lives to flow more productively, and with more positive results.

The Body Clock Advantage shows how anyone can achieve excellence in every area of life, including:

-- Athletics

-- Career

-- Creativity

-- Education

-- Family relationships

-- Health

-- Love, sex, and romance

Author Biography

"Body Clock" Doctor Matthew Edlund is head of the Center for Circadian Medicine and director of the Gulf Coast Sleep Institute. A former professor at the medical schools of Brown University and the University of Texas, Dr. Edlund is one of the first physicians in the United States to clinically practice body clock medicine. With training in sleep medicine (Brown), occupational health (Harvard), psychiatry (NYU-Bellevue), and internal medicine (University of California, San Diego, and Harvard), he has spent the past ten years integrating body clock medicine with programs to improve individual and public health and performance. Dr. Edlund lives in Sarasota, Florida

Table of Contents

Acknowledgments	p. vii
Introduction: Good Timing	p. ix
Biological Time	p. xii
The Need for Sleep	p. xiii
The Power of Our Inner Clocks	p. xv
Are You a Lark or an Owl?	p. 1
Larks and Owls	p. 4
Conflicts between Larks and Owls	p. 8
Light--and How to Use It	p. 14
Exercise	p. 17
Melatonin	p. 18
Sleep Better, Live Better	p. 21
The Dangers of Sleep Deprivation	p. 22
Why We Sleep So Little	p. 25
The Structure of Sleep	p. 27
Making Sleep Work for You	p. 30
Increasing Deep Sleep and REM Sleep	p. 33
The Rules of Sleep for Larks, Owls, and Switchers	p. 37
Insomnia	p. 45
Eat the Right Foods at the Right Time	p. 55
The Diet Industry's Dirty Little Secret	p. 56
Your Hunter-Gatherer Body Goes to the Supermarket	p. 59
What Your Body Does to Food	p. 63
The Insulin Hypothesis and Sugar	p. 64
Real Weight Loss	p. 67
Different Diets: What Might Work for You	p. 68
Dieting Is Not About Diets	p. 72
Circadian Nutrition: The Importance of Breakfast	p. 78
Circadian Nutrition: Some Useful Principles	p. 84
Sleep Your Way to Weight Loss?	p. 93
Living Longer	p. 97
How Long Could We Go?	p. 98
Differences Between Men and Women	p. 101
Weight and Aging	p. 102
Caloric Restriction	p. 104
Living Long the Circadian Way	p. 105
Sex and Romance: Getting in Synch	p. 107
REM Sex	p. 110
Timing Sex for Pleasure	p. 112
Timing Sex for Pregnancy	p. 114
Sex and Romance: Larks and Owls in Love	p. 117
Peak Performance at School and Work	p. 121
Learning and Partial Sleep Deprivation	p. 125
Performance for Adults: The Best Times	p. 128
Motivation and the "Conditional Set"	p. 130
The LENS Program	p. 131
Up at All Hours: Shift Work and Overtime	p. 135
Managing Shift Work	p. 140
The Costs of Shift Work	p. 141
Who Should Do Shift Work?	p. 145
What Shift Workers Can Do to Cope	p. 147
Remaining Alert: War and Security	p. 151
Times of Vulnerability	p. 152
Preparing for Attack: Fatigue, Sleep, Motivation, and Biological Clocks	p. 153
Protecting Ourselves	p. 157
Timing Exercise for Health and Performance	p. 161
Exercising for Overall Health	p. 163
Exercise for Phase-Shifting	p. 165
Exercise Timing to Increase Alertness	p. 168
Shift Work and Exercise	p. 170
Exercise and Sleep	p. 171
Exercise and Mood	p. 173
Exercise Timing for Athletes	p. 176
Peak Performance	p. 176
Medical Treatments: Changing Times, Changing Results	p. 183
Circadian Health	p. 188
Know Your Symptoms--and How to Record Them	p. 189
Dangerous Diagnostics	p. 191
Drug Treatments: What Your Body Does to Pharmaceuticals	p. 194
Timing Your Treatments	p. 198
Effective Dose: Same Person, Different Effect	p. 200
Night Diseases	p. 205
Daytime Illnesses	p. 209
Jet Lag: Resetting Your Clock	p. 215
Changing the Length of Your Day	p. 217
Motivation, Pleasure, and Jet Lag	p. 218
Tips for Surviving Airports and Air Travel	p. 220
Using the LENS Program to Beat Jet Lag	p. 226
Tips for Long and Frequent Travel--the Two-Watch Technique	p. 227
Going East	p. 230
The Horne and Ostberg Morningness-Eveningness Scale Test	p. 233
Sample Sleep Monitoring Chart	p. 241
How to Use a Light Box	p. 245
Suggested Further Reading	p. 253
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