Michael Smolensky, Ph.D., is acknowledged as one of the leading authorities in this revolutionary new field. He directs the Hermann Hospital Chronobiology Center at the University of Texas at Houston.

Lynne Lamberg is a medical journalist and editor, with several books and dozens of national magazine articles to her credit. She lives in Baltimore, Maryland.

It's about Time

(10)

What Chronomedicine Means to You

(2)

How This Book Can Help You

(1)

What Doctors Don't Know about Health and Body Time

(1)

What Do You Know about Health and Body Time?

(1)

Same Dose of Medicine Sometimes ``Too Much'' or ``Too Little''

(1)

Monthly Rhythms May Alter Symptoms, Too

(1)

Ancient Cultures Recognized Body Time

(2)

Your Body Is a Time Machine

(10)

Constancy Is an Illusion

(3)

Constancy and Change Coexist in the Body

(1)

A Half-Century of Studies Shows That Body Time Matters

(1)

Most Drug Testing Ignores Time of Day

(2)

New Drug Design Exploits Body Rhythms

(1)

Chronomedicine Fosters Research on Gender

(1)

Chronomedicine: It's Not a ``Some Day'' Science

(1)

The Discovery of Inner Clocks

(7)

Science Prompts ``The Buzz''

(1)

No Sun Worshipers Here

(1)

Cinderella Has a Message for You

(2)

Seminal Discovery Set Off No Fireworks

(2)

How Your Body Clock Works

(10)

How Your Brain's Brain Does Its Job

(1)

The Search for Master Clock Spanned Decades

(1)

A Rare Hamster Opens New Doors

(1)

Light Signals Set the Clock

(1)

Why You Need a Night-Light

(3)

Melatonin Is the Hormone of Darkness, Not of Sleep

(1)

The Time Melatonin Is Taken Governs Its Impact

(1)

Be a Scientist: Study Your Own Body Rhythms

(3)

Are You a Lark, an Owl, or a Hummingbird?

(16)

What Type of Bird Are You?

(7)

Punch Your Own Time Clock

(3)

Can Larks and Owls Happily Share a Nest?

(2)

Lark/Owl Traits Affect Family Life

(1)

Are Larks Healthier and Wealthier?

(1)

Timewise Tips

(1)

Summing Up

(1)

Your Mind at Work

(10)

Science Yields New Spin on ``Best Times''

(2)

Effort Determines Mental Performance

(1)

Testing Is Tricky

(1)

Memory Skills Change over the Day

(2)

Don't Let the Post-Lunch Dip Get You Down

(1)

Moods Change over the Day

(3)

Timewise Tips

(1)

A Good Night's Sleep

(14)

How Much Sleep Do People Need?

(1)

Sleepless in Seattle, New York, and Your Town, Too

(2)

Learn How to Unlock Your Personal Sleep ``Gates''

(1)

What Happens When We Sleep?

(2)

Put Your Internal Alarm Clock to Work

(2)

How Do People Cope with Extreme Sleep Loss?

(1)

Why We Must Sleep

(2)

Timewise Tips for Good Sleep

(3)

The Growing Years

(12)

Babies

(3)

Ages One Through Six

(1)

Ages Seven Through Twelve

(1)

Ages Thirteen to Nineteen

(7)

Teenagers Lead Busy Lives

(1)

More Sleep Brings Better Grades

(1)

Minnesota Starts Classes Later, Launches Study

(2)

Timewise Tips for Teenagers

(1)

Timewise Tips for Parents

(2)

Fitness by the Clock

(14)

Media Coverage Sets Competition Times

(1)

What Times Are Best for Sports Performance?

(3)

Menstrual Cycle May Alter Sports Performance

(1)

Home Field Advantage Includes ``Home Time'' Advantage

(2)

Jet Lag Undermines Sports Performance

100

(1)

Does Exercise Help or Harm Sleep?

101

(1)

Is It Okay to Exercise near Bedtime?

102

(1)

Exercise May Help Troubled Sleepers Most

103

(1)

Timewise Tips If You Have a Chronic Illness

104

(1)

What's the Best Time for Gym Class?

105

(1)

Timewise Tips

105

(1)

Time to Eat

106

(15)

When We Eat

106

(4)

Three Meals a Day by Nature's Design

106

(1)

Regular Mealtimes Increase with Age

107

(1)

Fasting in Ramadan Alters Many Daily Rhythms

108

(1)

Regular Meals May Keep Other Rhythms in Line

109

(1)

What We Eat

110

(2)

Breakfast: Energy

110

(1)

Lunch: Sustained Alertness

111

(1)

Dinner: Relaxation

111

(1)

Bedtime Snack

111

(1)

How Much We Eat

112

(2)

Americans Eat Too Much and Exercise Too Little

113

(1)

How Our Bodies Handle Food

114

(2)

To Lose Weight, Eat Breakfast

114

(1)

Snacking Does Not Spoil Your Appetite

115

(1)

How Foods Affect Mind and Mood

116

(5)

Caffeine Is a Stimulant

116

(1)

Alcohol Is a Depressant

117

(1)

Sugar Has Short-Lived Effects

118

(1)

Is There a Best Time to Take Vitamins and Minerals?

118

(1)

Timewise Tips

119

(1)

Anytime Tips

119

(2)

Time for Sex

121

(22)

Sexuality

121

(2)

Best Time of Day

121

(1)

Most Popular Day of the Week

122

(1)

Preferred Time of Month

122

(1)

Most Active Time of Year

123

(1)

Menstrual Cycle

123

(8)

The Typical Menstrual Cycle Has Its Own Rhythms

124

(4)

Light Exposure May Regularize Cycles

128

(1)

Why Close Friends Often Menstruate at the Same Time

129

(2)

Pregnancy

131

(3)

Timewise Tip If You Want to Get Pregnant

131

(1)

Can You Choose to Have a Boy or Girl?

132

(1)

Pregnancy Disrupts Sleep

132

(1)

Timewise Tips to Improve Sleep If You Are Pregnant

133

(1)

Nighttime Is Prime Time for Births

133

(1)

Perimenopause and Menopause

134

(4)

What Causes Hot Flashes?

135

(1)

Drop in Estrogen Affects Many Bodily Functions

135

(2)

Timewise Tips for Menopausal Women

137

(1)

Hormone Rhythms in Men

138

(1)

Male Midlife Changes

139

(4)

What Treatment Is Available?

140

(1)

Erectile Dysfunction Now out of the Closet

140

(1)

Timewise Tips for Men with Erectile Dysfunction

141

(2)

Getting the Jump on Jet Lag

143

(21)

Jet Lag Is a Modern Malady

144

(1)

Daytime Symptoms Bother Travelers Most

145

(1)

Travel Fatigue Makes Jet Lag Worse

146

(1)

Culture Shock Doesn't Cause Jet Lag

147

(1)

Flying East Is Harder than Flying West

147

(1)

North-South Flights Don't Cause Jet Lag

148

(2)

Why You Sleep Poorly

150

(1)

When Can Sleeping Pills Help?

151

(1)

We All March to Different Drummers

151

(1)

Bright Light May Speed Clock Resetting

152

(4)

Can Melatonin Prevent Jet Lag?

156

(2)

Does the Jet Lag Diet Work?

158

(1)

Plan Your Visit to the Timeful Hotel

159

(1)

Timewise Tips

160

(3)

Summing Up

163

(1)

Clockwatching at Work

164

(29)

Out-of-Date Schedules Foster Driver Fatigue

165

(1)

Poor Schedules Blamed for Major Industrial Catastrophes

166

(2)

One in Five Americans Works Evenings or Nights

168

(1)

Types of Schedules Vary Widely

169

(1)

Why Shift Workers Rarely Adapt

170

(1)

How Out-of-Kilter Clocks Harm Workers' Health

171

(1)

Sleep and Digestive Problems Bother Shift Workers Most

172

(8)

Female Shift Workers Face Added Health Problems

180

(2)

Does Shift Work Shorten Your Life?

182

(1)

Some Chrono ``Types'' Manage Shift Work Better

182

(2)

Forward Rotations Easier on Body

184

(1)

Best Speed of Rotation Still Debated

184

(1)

Bright Light May Speed Clock Resetting

185

(2)

Can Melatonin Help Shift Workers?

187

(1)

Lawsuits May Force Workplace Changes

188

(1)

Timewise Tips for Employers

189

(1)

Timewise Tips for Employees

190

(2)

Summing Up

192

(1)

A Time to Heal

193

(8)

Keep Your Own Chronorecord

193

(1)

Educate Your Doctor

194

(3)

You Need the Right Medicine at the Right Time

197

(1)

Best Time to Take Most Medicines Not Known

198

(1)

Finding Best Time Proves Daunting Task

198

(1)

Some Chronotherapies Are Already Available

199

(2)

Sickness and Health from A to (Nearly) Z

201

(174)

AIDS

201

(5)

Fatigue Dampens Quality of Life

202

(1)

Sleep Disturbances Occur Early in HIV-Infection

203

(1)

HIV-Infection Changes Immune and Hormone Rhythms

204

(1)

More Research Needed on Medication Timing

205

(1)

Timewise Tips

205

(1)

Anytime Tips

206

(1)

Arthritis

206

(8)

Osteoarthritis (OA)

207

(1)

Take Your Medicine before Pain Usually Starts

207

(3)

Timewise Tips for OA

210

(1)

Rheumatoid Arthritis (RA)

210

(1)

Take Medicine at Night to Prevent Morning Pain

211

(2)

Timewise Tips for RA

213

(1)

Anytime Tips

214

(1)

Asthma

214

(9)

Asthma Has Many Triggers

215

(1)

Why Asthma Peaks at Night

216

(1)

Physicians Still in the Dark on Nighttime Pattern

217

(1)

Attacks Vary over Menstrual Cycle

218

(1)

Attacks Vary by Season

218

(1)

Better Results, Fewer Side Effects with Timed Dosing

218

(4)

Timewise Tips

222

(1)

Anytime Tips

223

(1)

Back Pain

223

(3)

Back Pain: A Glitch in Human Design

224

(1)

Osteoarthritis Causes Most Back Pain

224

(1)

Morning Back Pain Linked with Rare Condition

224

(1)

Take Your Medicine before Pain Usually Starts

225

(1)

Timewise Tips

225

(1)

Anytime Tips

226

(1)

Cancer

226

(10)

Cancer Cells Multiply Too Fast

227

(1)

Anticancer Drugs Kill Both Cancer Cells and Normal Cells

227

(2)

How Timed Medication Dosing Works

229

(3)

Rhythms Affect Breast Cancer Detection

232

(1)

Does the Time of Breast Cancer Surgery Affect Survival?

233

(2)

Does the Time of Radiation Therapy Make a Difference?

235

(1)

Timewise Tips

235

(1)

Colds and Flu

236

(5)

Cause of Colds No Mystery

237

(1)

Medications Can Ease Cold Symptoms

237

(2)

Medications Can Ease Flu Symptoms

239

(1)

Try to Get Your Flu Shot in the Morning

240

(1)

Timewise Tips

240

(1)

Anytime Tips

241

(1)

Colic

241

(1)

Timewise Tips

242

(1)

Anytime Tips

242

(1)

Constipation

242

(3)

Bowel Activity Is Cyclic

243

(1)

What Causes Constipation?

243

(1)

Get More Fiber, More Fluids, Eat Regular Meals

244

(1)

Timewise Tips

244

(1)

Anytime Tips

245

(1)

Diabetes

245

(5)

What Goes Wrong in Diabetes?

246

(1)

Daily Rhythms Alter Blood Sugar Control

246

(1)

Menstrual Cycle Affects Diabetes

247

(1)

Diabetes May Be Harder to Manage in Winter

247

(1)

Timed Dosing of Insulin Improves Control of Type I Diabetes

247

(1)

Diet, Exercise, Drugs Improve Type II Diabetes

248

(1)

Timewise Tips

249

(1)

Anytime Tips

250

(1)

Epilepsy

250

(5)

What Goes Wrong in Epilepsy?

250

(1)

Sex Hormones Alter Epilepsy in Women

251

(2)

Sex Hormones May Alter Epilepsy in Men, Too

253

(1)

Sleep Laboratory Studies Aid Diagnosis and Treatment

253

(1)

Time of Dosing May Alter Efficacy of Antiepilepsy Drugs

254

(1)

Timewise Tips

255

(1)

Fibromyalgia

255

(3)

Body Clocks May Be out of Sync in FM

256

(1)

Timewise Tips

257

(1)

Anytime Tips

257

(1)

Gallbladder Attacks

258

(1)

Timewise Tips

258

(1)

Gout

258

(1)

Timewise Tips

259

(1)

Growing Pains

259

(1)

Timewise Tips

260

(1)

Hay Fever

260

(5)

What Causes Hay Fever?

260

(2)

Why Are Symptoms Worst in the Morning?

262

(1)

T-i-m-e Spells Relief

263

(2)

Timewise Tips

265

(1)

Headaches

265

(9)

Migraines

266

(2)

Menstrual Migraines

268

(1)

Cluster Headaches

268

(1)

Tension Headaches

269

(1)

Sex and Headaches

270

(1)

The Exploding Head Syndrome

270

(1)

Timing May Be Tip-off to Diagnosis

271

(1)

Old and New Medications Ease Headaches

271

(1)

Timewise Tips

272

(1)

Timewise Tips for Women with Migraines

272

(2)

Timewise Tips If You Have Cluster Headaches

274

(1)

Anytime Tips

274

(1)

Heartburn

274

(2)

Take Medication in the Evening for Nighttime Symptoms

275

(1)

Timewise Tips

276

(1)

Anytime Tips

276

(1)

Heart Disease

276

(9)

Heart Attacks Peak in Morning

277

(1)

What Makes Mornings Risky?

277

(1)

Angina (Chest Pain) Peaks in Morning

278

(1)

Heart Attacks Jump on Mondays

279

(1)

Heart Attacks Surge in Winter

280

(1)

Is Morning Exercise Safe?

280

(1)

When Is Sex Safest?

281

(1)

Chronotherapy Can Help Prevent Heart Disease

281

(2)

Chronotherapy Can Help Treat Heart Disease

283

(1)

Timewise Tips

284

(1)

Anytime Tips

284

(1)

High Blood Pressure

285

(11)

How Blood Pressure Works

285

(1)

3 in 10 Americans with High Blood Pressure Don't Know It

286

(1)

Causes of High BP Still Unknown

286

(1)

What the Numbers Mean

286

(1)

How Time of Day Alters BP

287

(1)

Monthly and Yearly Rhythms May Alter BP

288

(1)

Discover Your Daily Cycle

288

(3)

Daily BP Patterns Predict Health Risks

291

(1)

Chrono Success Stories: Preventing Blindness, Helping Babies

292

(1)

Medications for High BP: What Time Is Best?

293

(1)

Using Chronobiology to Design Better Drugs

294

(1)

Timewise Tips

295

(1)

Anytime Tips

295

(1)

Mood Disorders

296

(13)

Seasonal Affective Disorder

297

(4)

Bulimia Nervosa

301

(1)

Major Depression

301

(3)

Bipolar Disorder

304

(1)

Pregnancy-Related Depression

305

(2)

Timewise Tips

307

(2)

Multiple Sclerosis

309

(7)

Daily Symptoms Often Tied to Body Temperature

310

(1)

Fatigue Disturbing but Invisible

311

(1)

Attacks May Be Tied to Cyclic Hormones

312

(1)

Attacks May Vary Seasonally

313

(1)

Variety of Medicines Requires Attention to Timing

313

(2)

Timewise Tips

315

(1)

Anytime Tips

315

(1)

Nosebleeds

316

(1)

Timewise Tips

316

(1)

Osteoporosis

316

(5)

Bone Up on Life Cycle Changes

317

(1)

Why Old Bones Ain't Going to Rise Again

317

(1)

Got Milk?

318

(1)

What Is the Right Time to Take Calcium?

318

(1)

New Prescription Medicine May Slow Bone Loss

319

(1)

Timewise Tips

320

(1)

Anytime Tips

320

(1)

Peptic Ulcers

321

(3)

Setting the Scene for Peptic Ulcers

322

(1)

Evening Dose of Acid-Suppressing Medicines Works Best

322

(1)

Bleeding Ulcers Show Rhythmic Patterns

323

(1)

Timewise Tips

324

(1)

Anytime Tips

324

(1)

Premenstrual Syndrome and Premenstrual Dysphoric Disorder

324

(6)

What Causes PMS?

325

(1)

What Is Premenstrual Dysphoric Disorder?

326

(1)

What Treatments Help Most?

327

(1)

Timewise Tips

328

(2)

Restless Legs Syndrome and Periodic Leg Movements

330

(4)

Circadian Pattern May Be Key Diagnostic Clue

331

(1)

Periodic Limb Movements Add to Distress

331

(1)

Who Gets RLS?

332

(1)

Treatment Targets Daily Symptom Pattern

332

(1)

Timewise Tips

333

(1)

Anytime Tips

333

(1)

Skin Disorders

334

(5)

Many Skin Disorders Follow Cyclic Patterns

334

(1)

Skin Eruptions Mirror Menstrual Cycle

335

(1)

Rhythms Affect Diagnostic Test Accuracy

335

(1)

Cosmetics Industry Embraces Body Rhythms

336

(1)

Some Skin Creams Work Best in Afternoon

337

(1)

Timewise Tips

338

(1)

Sleep Disorders

339

(15)

``I Can't Turn Off My Mind at Bedtime.''

340

(1)

``I Toss and Turn All Night.''

341

(1)

``I Fall Asleep Too Late.''

342

(2)

``I Fall Asleep Too Early.''

344

(1)

``I Have Frequent Bouts of Troubled Sleep.''

345

(2)

``I Sleep in Snatches All Day Long.''

347

(2)

When Can Sleeping Pills Help?

349

(1)

Timewise Tips on Using Bright Light

350

(1)

Timewise Tips on Using Melatonin

351

(3)

Strokes

354

(1)

What Makes Mornings Risky?

354

(1)

Get Treatment Promptly If You Suspect a Stroke

354

(1)

Timewise Tips

355

(1)

Anytime Tips

355

(1)

Sudden Infant Death Syndrome

355

(6)

What Makes Early Morning Hours Risky?

356

(1)

``Back to Sleep'' Campaign Lowers SIDS Deaths

357

(1)

How Risky Is Bedsharing?

358

(2)

Specter of Child Abuse Complicates SIDS Investigations

360

(1)

Timewise Tips

360

(1)

Anytime Tips

361

(1)

Toothache

361

(1)

Tooth Nerve Sensitivity Highest at Night

361

(1)

Local Anesthetics Last Longest in the Afternoon

361

(1)

Post-Surgical Pain Is Worst Near Dawn

362

(1)

Aspirin Works Better for Dental Pain in the Morning

362

(1)

Timewise Tips

362

(1)

Urinary Disorders

362

(8)

Bedwetting Usually Stops by Age Five

363

(1)

What Causes Bedwetting in Children?

363

(1)

Psychological Distress Is Common

364

(1)

Timewise Tips for Parents

364

(1)

Age and Illness Chief Factors in Adult Nocturia

365

(1)

Behavioral Treatment and Medications Can Help

366

(1)

Timewise Tips for Adults

367

(3)

Better Health in the Twenty-first Century

370

(5)

Computers Foster Chronotherapy

371

(1)

Everyone Will ``Think Chrono''

372

(1)

We Need More Chrono Education

372

(3)

Notes

375

(30)

Abbreviations Used in This Book

405

(2)

Resources for Further Information

407

(2)

Acknowledgments

409

(2)

Index

411

Supplemental Materials

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The Body Clock Guide to Better Health How to Use your Body's Natural Clock to Fight Illness and Achieve Maximum Health

9780805056624

0805056629

Supplemental Materials

Summary

Author Biography

Table of Contents

Supplemental Materials

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