Blog – Page 2 – Re-Timer

Highlights

Disrupted energy levels, changes in sleep routine, and mood swings are common causes of jet lag.
Factors like time zone changes and sleep quality contribute to low productivity and enhanced lethargy.
Using light therapy can re-sync your circadian rhythm and help reset sleep schedules to manage Jet lag effectively.

We all know that jet-setting around the globe is super exciting, right? It’s all about discovering new places, savoring exotic cuisines, and making memories. But have you ever felt like your body is still catching up with you while you & you’re out there chasing the world?

Jet lag is a sneaky side effect of crossing different time zones. It’s the most common occurrence of traveling and yet the most overlooked symptom of these travels.

What is Jet lag?

As soon as you land in a new time zone, your energy takes a nosedive. You’re wide awake at odd hours, yawning in the middle of the day, and your mood is like a rollercoaster. While you know you are experiencing jet lag, there are more causes for concern thanks to your disrupted sleep pattern. Jet lag is a temporary sleep disorder that occurs when your body’s internal clock, known as the circadian rhythm, becomes out of sync with the local time of your new destination as it is still tuned to your pre- travel time zone.

What are the symptoms of Jet lag?

The severity of jet lag varies – it can be a minor annoyance or a full-blown energy zapper and the most common symptoms are :

Feeling excessively tired and struggling to stay awake during the day, often accompanied by yawning and difficulty concentrating.
Difficulty falling asleep or staying asleep during the night, even though you may be tired from traveling.
Feeling the urge to nap or doze off during the day, especially during times when you should be awake and alert.
Disturbed digestion, including indigestion, constipation, or diarrhea, due to the disruption of your body clock affecting mealtimes.
Difficulty concentrating, memory lapses, and decreased cognitive performance due to the disruption in your sleep-wake cycle.

It’s important to note that the severity and duration of jet lag symptoms can vary based on factors such as the number of time zones crossed, the direction of travel, individual differences, and how well you adapt to new schedules.

Travelling East or West

Your body clock tends to run slightly longer than 24 hours, says physician Vivek Jain of the Center for Sleep Disorders at the George Washington Hospital. Each morning, your body compensates for this slight discrepancy by contracting your internal clock to synchronize with the 24-hour day light cycle.

When you travel west, you gain several hours, so your day is extended, and your body gets the extra time it naturally wants. But when you travel east, your day is shortened; and makes it harder to adjust, because your body must cut its natural cycle even further, Jain says.

Research suggests you can push your body clock back about two hours per day, i.e., you can adjust from Washington time to Colorado time in a single day, but you can move your body clock forward (as when you travel from California to Washington) only by an hour to an hour and a half each 24-hour period, Jain says.

How does Re-Timer help?

You know you experience jet lag when your circadian rhythm gets all mixed up due to rapid time zone changes. Re-Timer helps you beat Jet Lag symptoms by using special green-blue light therapy to re-sync your internal clock and helps you adjust to the new time zone faster. That means less tossing and turning in your hotel bed and more time to explore, savor, and enjoy your travel experience.

As the start of daylight-saving time approaches, we eagerly anticipate that extra hour of sleep gained when we “fall back.” However, the biannual time change can have significant effects on our well-being. In this blog, we’ll explore how Daylight Saving Time (DST) disrupts various aspects of our lives, from sleep to driving and shift work, and how innovative solutions like Re-timer light therapy can help mitigate the challenges.

The Impact of DST on Sleep

DST can disrupt our sleep patterns in several ways.

When clocks spring forward, we lose an hour of sleep, leading to temporary sleep deprivation. This adjustment can also disrupt our circadian rhythms, making it challenging to fall asleep and wake up at desired times. Some studies suggest that DST is associated with an increased risk of health issues, such as heart attacks and strokes, due to the abrupt time changes. Mood disturbances, difficulties in maintaining regular sleep patterns, decreased sleep quality, and disruptions in daily schedules are common consequences of DST.

DST & Driving: A Road Safety Concern

DST’s effects aren’t limited to sleep; they extend to driving as well. The time shift can lead to an increase in accidents, primarily due to reduced visibility, driver fatigue, circadian rhythm disruption, inconsistent driving schedules, and rapid changes in light conditions. In the days following the start of DST, there’s an elevated risk of accidents, highlighting the need for heightened awareness and precautions among drivers during this period.

The DST Challenge for Shift Workers

Shift workers already face the challenges of irregular sleep patterns and non-standard work hours, and DST adds an extra layer of complexity. The abrupt shift in time disrupts their sleep routines, leading to sleep deprivation and fatigue. Coping with both their work schedules and the external time change can be particularly challenging, potentially resulting in persistent sleep disturbances. Over time, these disruptions can contribute to long-term health problems, including cardiovascular issues, metabolic disorders, and mood disturbances. The additional stress and demands of shift work during DST transitions can increase stress levels and the risk of burnout.

Re-timer Light Therapy: A Solution to DST Challenges

Re-timer light therapy wearables provide a promising solution to counter the adverse impacts of DST. These innovative wearables emit blue-green light that replicates the natural spectrum of sunlight.

Here’s how Re-timer can assist in managing the biannual time change:

Regulated Light Exposure: Re-timer allows for controlled light exposure, helping to reset the circadian rhythm and gently adapt to the new time schedule without abrupt changes.
Improved Mood and Productivity: Re-timer’s light therapy can mitigate mood swings and support individuals experiencing conditions like Seasonal Affective Disorder (SAD).
Enhanced Sleep Quality: Re-timer can improve the quality of sleep by regulating the circadian rhythm, making it easier to fall asleep and wake up at desired times.

While the American Academy of Sleep Medicine (AASM) suggests adopting year-round standard time, Re-timer can be an immediate aid in managing the DST transition. By investing in Re-timer light therapy wearables, you can gradually adapt your circadian rhythm and alleviate the negative effects of DST.

Remember that your well-being should never be compromised by the ticking of the clock. With Re-timer, you have the power to stay in harmony with your body’s natural rhythm, ensuring a smoother and healthier adjustment during Daylight Saving Time.

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“Sleep is that golden chain that ties health and our bodies together.” Thomas Dekker -English dramatist

Sleep is a fundamental aspect of our well-being, influencing our physical health, mental well-being, and daily functioning. However, many people struggle with getting a good night’s sleep due to various reasons, such as stress, lifestyle factors, and health conditions.

If you’re looking to improve your sleep and wake up feeling refreshed and rejuvenated, you’re in the right place! Let’s explore top tips from our experts for sleeping better, to help you achieve a sound sleep.

Establish A Consistent Sleep Schedule

One of the most crucial tips for sleeping better is to establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, also known as the circadian rhythm, which plays a significant role in determining when you feel sleepy or awake. Using Re-Timer light therapy glasses for a minimum of 30 minutes a day can help you set up a consistent sleep schedule.

I was able to re-adjust my sleep schedule, and I am impressed by how easy and effective the use of the Re-Timer was. I think the results are far better than I expected because I have struggled for many years with my sleep cycle. I’m quite happy. I also found that my overall mood was enhanced; it seems that the light wavelength affected the enhancement of my overall sense of well-being and joy.

Kevin Hodges

Toronto, Canada

Create a Sleep-Friendly Environment

Ensure that your sleep environment is conducive to restful sleep. This can have a significant impact on the quality of your sleep. It’s important to create a comfortable, cool, and dark bedroom. Use blackout curtains, remove electronic devices that emit light, and invest in comfortable pillows and mattresses. Consider using white noise machines or earplugs if you’re sensitive to noise.

Establish a Bedtime Routine

A bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Incorporate relaxing activities into your routine, such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Avoid stimulating activities before bedtime, such as watching TV or using electronic devices that can interfere with your sleep.

Limit Stimulants and Alcohol

Stimulants such as caffeine and nicotine can disrupt your sleep, so it’s best to limit or avoid them, especially close to bedtime. Similarly, try and avoid alcohol before bedtime as it can disrupt your sleep quality and lead to fragmented sleep.

Regular Exercise

Regular exercise has been shown to improve sleep quality, but timing is essential. It is best to avoid engaging in vigorous exercise close to bedtime, as it can stimulate the body and potentially disrupt the ability to fall asleep. Aim for moderate-intensity exercise earlier in the day, preferably in the morning or afternoon.

Manage Stress

Practice stress management techniques, such as mindfulness, meditation, and yoga, will help you relax and unwind before bedtime. Consider seeking support from a therapist or counsellor if you’re struggling with chronic stress or anxiety.

Watch Your Diet

Avoid heavy meals, spicy foods, and excessive fluids close to bedtime to prevent discomfort and frequent trips to the bathroom. Consider having a light and balanced dinner and avoid large amounts of liquids in the evening.

Nap Strategically

While naps can be refreshing, especially during the day, excessive napping can disrupt your sleep at night. Limit naps to 20-30 minutes during the day and avoid napping too close to bedtime.

Create a Relaxing Bedtime Ritual

A relaxing bedtime ritual could include activities such as reading, listening to calming music, or practising relaxation techniques. Consistently following a bedtime ritual can help signal to your body that it’s time to sleep and prepare you for a restful night.

Limit Exposure to Electronics

Smartphones, tablets, and computers emit light that can interfere with your sleep. By limiting your exposure to these devices, especially close to bedtime, you will be able to sleep better.

Seek Professional Help if Needed

When you have tried a variety of sleep strategies without success, you may need professional help from a sleep clinic. In addition to assessing your sleep patterns and providing personalized recommendations, they can identify any underlying health conditions that may be interfering with your sleep.

Improving your sleep quality plays a vital role in maintaining your overall health and well-being. By implementing these suggestions for improving your sleep, you can develop healthy habits that promote restful and rejuvenating nights.

Shift work can be incredibly challenging for many reasons, but one of the most common difficulties that shift workers face is getting good quality sleep. Irregular and unpredictable schedules can make it tough to establish a consistent sleep-wake routine, leading to sleep disturbances and other related problems. Lack of sleep, in turn, can lead to decreased productivity and impaired job performance. Fortunately, light therapy glasses like Re-timer can help shift workers improve their sleep quality and productivity, even in the most challenging environments.

What is Shift Work

A work schedule that begins, or ends, outside of the standard daytime working hour. Shift work can involve either working early mornings or late afternoons/evenings nights.

One of the common effects of shift work is the misalignment of the circadian rhythm. Our body’s natural circadian rhythm is aligned with the light/dark cycle according to the earth’s rotation. Shift workers experience a quick shift in their sleep/wake and light/dark cycles when their schedule changes, which their circadian clock cannot keep up with. This leads to a discrepancy between their behaviour and the internal circadian clock, causing issues with their safety, performance, and overall health.

Some of the symptoms of a misaligned body clock in shift workers are:

Increased risk of accidents
Increased risk of errors
High absenteeism
High employee turnover
Lost productivity
Weakened immune function
Long-term health implications
Poor quality of life

Improving Sleep Quality with Re-timer

Re-timer is light therapy glasses that use specially designed Blue-Green light to stimulate the part of the brain that controls the body’s natural sleep-wake cycle. The glasses emit a soft, soothing glow that helps regulate the body’s internal clock, making it easier to fall asleep and wake up at the appropriate times.

One of the main benefits of using Re-timer for shift workers is that it can help improve sleep quality, even in challenging environments. Since Shift workers often have irregular sleep schedules, it can be tough to establish a consistent sleep-wake routine. However, Re-timer can help regulate the body’s internal clock, making it easier to fall asleep and stay asleep throughout the night. By using Re-timer regularly, shift workers can improve the quality of their sleep, leading to better overall health and well-being.

Increasing Productivity with Re-timer

Another benefit of using Re-timer is that it can help increase productivity and job performance, even in the most challenging shift work environments. When workers are well-rested and alert, they are better able to concentrate, make decisions, and respond to changing conditions in the workplace.

In fact, research has shown that light therapy can be an effective tool for improving cognitive performance, particularly in areas such as attention, memory, and reaction time. A regular usage of Re-timer allows shift workers to enhance their cognitive abilities, leading to improved job performance and productivity.

Using Re-timer in Shift Work Environments

Re-timer is designed to be used for at least 30 minutes a day, it easy to incorporate into even the busiest of schedules. The glasses are portable and lightweight, and hence they can be used on the go, whether at work or at home. Wearing Re-Timer for a minimum of 30 minutes per day may help you to:

begin delaying your sleep time in preparation for the night shift
help you stay awake at work
enable you to wake up earlier on your days off

“As a night shift worker, I use the Re-Timer to avoid early morning tiredness when my body wants to shut down and sleep. Regular use before going on shift keeps me alert for a 10-hour night shift.” – John Benson – Huddersfield, United Kingdom

To summarize, shift work can be challenging for many reasons, however by incorporating Re-timer light therapy glasses into daily routine, shift workers can improve their sleep quality and productivity, leading to better overall health and job performance. With its portable design and easy-to-use features, Re-timer is an excellent tool for anyone looking to improve their sleep and increase their productivity in the workplace.

Jet lag is a common condition, it occurs when body’s natural sleep-wake cycle is disrupted due to travel across time zones. The condition can result in symptoms such as fatigue, insomnia, and difficulty concentrating. Re-timer, a type of light therapy glasses, can help regulate sleep-wake cycles and reduce the symptoms of jet lag.

What is Jet Lag?

Jet lag also known as Jet Lag Disorder is a temporary sleep issue that can occur when a person travels across multiple time zones, which can disrupt body’s natural sleep-wake cycle known as circadian rhythm.

The condition arises because the body’s internal clock is still synced with the previous time zone, causing a mismatch between the external environment, such as the local time of day, and the internal biological clock.

Symptoms of jet lag can vary depending on the number of time zones crossed, the direction of travel. Common symptoms of jet lag include:

Fatigue and tiredness
Insomnia or difficulty sleeping at night
Daytime sleepiness or difficulty staying awake during the day
Difficulty concentrating and making decisions
Mood changes such as anxiety, and depression
Loss of appetite, constipation, or diarrhea
Headaches, dizziness, and nausea
Reduced physical performance and coordination.

The severity of these symptoms can range from mild to severe, depending on the individual and the extent of the time zone changes. The symptoms of jet lag typically resolve within a few days as the body adjusts to the new time zone and re-establishes its natural circadian rhythm.

Regulating Sleep-Wake Cycles with Re-timer for Jet Lag

Re-timer light therapy glasses use green-blue light to stimulate the part of the brain that controls the body’s natural sleep-wake cycle. Research has shown that light therapy can be an effective treatment for jet lag, helping travelers adjust to new time zones more quickly ,allowing them to feel more awake during the day and sleep better at night.

Reducing Jet Lag Symptoms with Re-timer

Studies have shown that light therapy can reduce the symptoms of jet lag, including fatigue, insomnia, and difficulty concentrating. By using Re-timer regularly, travelers can reduce the severity and duration of these symptoms, allowing them to enjoy their trip to the fullest.

Using Re-timer for Travel

Re-timer is designed to be used for just 30 minutes a day, making it easy to incorporate into even the busiest travel schedule as the glasses are portable and lightweight.

“Re-Timer has really helped me to prepare and adjust to the time zones throughout the competition season. Usually I find myself waking in the middle of night and not being able to fall back asleep. This can be detrimental to training and competition preparation. Re-Timer has helped me get ahead of the game and be ready to perform at my best.”

Danielle Scott, Sochi Olympic Aerial Ski Champion

It is recommended that travelers use Re-timer during the morning or early afternoon in their new time zone. Following regular routine, travelers can regulate their sleep-wake cycles and reduce the symptoms of jet lag, allowing them to enjoy their trip without the negative effects of jet lag. You can use the Re-timer Jet Lag Calculator to set up your schedule as per your travel plans.

If you suffer from seasonal affective disorder (SAD), also known as the “winter blues,” you know how difficult it can be to get through the darker, colder months. Seasonal affective disorder is a type of depression that typically occurs during winter when there is less natural sunlight.

Inadequate natural sunlight affects our circadian rhythm, the name given to the “internal body clock” that regulates the 24-hour cycle of biological processes in our bodies. The lack of sunlight can also cause serotonin levels to drop and melatonin levels to become unbalanced, which can play a role in sleep patterns and mood.

Symptoms of SAD

The symptoms of SAD usually manifest in late autumn or early winter and tend to recede during the brighter days of spring and summer, with their intensity gradually increasing over the course of the season.

Symptoms of SAD can include

Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Having difficulty concentrating
Feeling hopeless, worthless or guilty

But there is hope – light therapy has shown to be a safe and effective treatment for SAD and can help improve mood, sleep, and overall well-being.

What is Light Therapy

Light therapy, also known as phototherapy, involves exposing the person to artificial light that mimics the natural light of the sun and causes a change in brain chemicals linked to mood.

Light therapy is one of the first-line treatments for fall-onset SAD and It generally starts working in a few days to a few weeks.

One of the best ways to incorporate light therapy into your daily routine for combating SAD is with Re-timer light therapy glasses. These glasses use a superior green/blue light wavelength based on 25 years of scientific research to mimic the natural light of the sun and help to regulate your body’s natural circadian rhythm and improve mood. Re-Timer light therapy glasses are a certified Medical Device in Europe and Australia so you know this green-blue light therapy device is a proven treatment for SAD.

All you have to do is wear Re-Timer light therapy glasses for just 30 – 60 minutes in the morning to increase energy and mood, so you get the most out of every day.

And because they are portable wearable, you can wear them while watching TV, eating breakfast or reading a book making them a convenient and discreet way to get your daily dose of light therapy.

Do not disregard this annual mood change as just a case of the “winter blues” or a temporary slump that must be endured on your own. Take steps to incorporate light therapy into your daily routine with the help of Re-timer wearables making it the ultimate antidote for SAD.

Training and nutrition are two of the most important aspects for athletes to reach their extreme levels of performance.
But what about when it comes to sleep?

Doctors and healthcare specialists working with athletes and other sports professionals all agree – sleep is absolutely vital for athletes for their peak performance. The connection between how well-rested an athlete is and their physical and cognitive performance is undisputed. Additionally, a lack of quality sleep can increase an athlete’s risk of injury and healing time. Athletes who increase their base amount of sleep can outshine their competition. Experts in the field of athlete performance recommend eight to ten hours plus every night for elite athletes.

How does sleep translate to game performance?

A good night’s sleep helps repair muscle tissue, top-up stamina levels and help us regain general alertness. During sleep, the body releases hormones which contribute to muscle repair and growth. HGH (Human growth hormone) is naturally secreted in the body and peaks during slow-wave sleep (deep sleep). Thus, one can get safe, legal HGH just by shutting off the lights!

Sleep helps everyone to retain and consolidate memories. When athletes practice or learn new skills, sleep helps form memories, and contributes to improved performance in the future. Without sleep, the pathways in the brain that allow you to learn and make memories can’t be formed or maintained.

Also, just as exercise can help improve or maintain mental health, sleep is important for maintaining an athlete’s mental health. Quality sleep is associated with improving overall mood. Healthy sleep prevents irritability and decreases the risk of developing issues such as depression.

Jet lag in athletes

Another factor that affects an athlete’s performance is the effects of jet lag on their sleep. When athletes travel to different time zones for competitions, they can get out of their natural circadian phase. This means athletes may experience fatigue or the inability to perform their best due to an irregular sleeping schedule.

The role of Re-timer wearables

Athletes may turn to medication when fatigued and lacking adequate sleep. However, their side effects can be significant, and it is unknown if they actually reset the body clock.

Aiming to deliver the latest technology in sleep science to the athletic community, Re-timer promotes natural sleep using the effects of light therapy on the human body. This sleep wearable makes athletes, wake up feeling rested and energized each morning.

It resets the body clock to an ideal circadian rhythm, using light therapy to help you fall asleep more naturally. Athletes perform better, & recover more quickly when they get more and better sleep.

Re-timer is useful for keeping athletes sleep debt free and in turn be able to train more effectively during the day & enhance their well-being and cognitive performance through better sleep. The super high metabolism of athletes makes them hot at night when trying to sleep, and Re-timer provides comfort to sleep for optimal rest and muscle recovery. This enables them to get enough sleep to fuel the training.

The perfect light therapy device

Re-Timer portable light therapy glasses are worn just like any other pair of eyeglasses, more than a decade of research has gone into creating the perfect blue light therapy glasses.

It uses an ultra-violet-free green-blue light that mimics the bright, natural light of sunrise, and is made to be worn for 30-60 minutes per day, to help reset the wearer’s circadian rhythm, making it easier to wake up feeling refreshed.

Know out more about the Re-Timer Light Therapy Wearables.

As a generation that spends most of its time in front of digital screens pulling all-nighters, chasing deadlines, and late-night Netflix binges, Gen-Z faces sleep-related problems more than any of its predecessors. It is estimated that the average adult today is glued to mobile and laptop screens for an average of about 9-10 hours a day leading to insomnia, disturbed sleep patterns, and inadequate sleep. In an age where detaching oneself from screens is almost impossible, fixing one’s sleep schedule is the need of the hour.

While an estimated 5% resorts to the usage of sleeping pills and other drugs, experts suggest that light therapy may be a safe way to fix bad sleep schedules.

LIGHT THERAPY – A CURE TO GEN Z’S BAD SLEEP SPELL?

Sleep-related problems can have catastrophic effects on mental and physical health, making one forgetful, less productive, and vulnerable to serious health conditions like dementia and heart attacks in the long run. Not only that, a bad sleep schedule causes premature aging and a weaker immune system. Though pills and other sleep-inducing forms were largely accepted in the past, light therapy is growing to become a safer, more accepted form of fixing sleep schedules.

Light therapy started gaining prominence over the last few years as a means to cure jet lag, depression, and other health concerns. It is only of late that light therapy has started becoming a talked-about alternative to other means of altering sleep patterns and possibly Gen Z’s savior when trying to alter sleep schedules.

Insomnia and inadequate sleep are a result of the circadian rhythm being misaligned. Light therapy goes beyond temporary fixes to re-time the body clock and addresses the problem at the root level. Exposure to light for a fixed period at a given time for a give time period can reset your body clock and give you your 8 hours of beauty sleep.

WEARABLE LIGHT THERAPY

Historically, light boxes were used to deliver phototherapy, but with changing times, portable light therapy glasses have replaced these conventional boxes. Earlier, one had to be seated next to a plugged lightbox or lamp to reap the benefits of light therapy, though phenomenal in terms of results, restriction of movement was a serious concern. That’s when wearables came into the picture.

Today, light therapy can be delivered in the most portable manner – through swanky-looking glasses, equipped with high-tech elements to fix sleep schedules in a week or less. Portable light therapy glasses use superior green and blue light under the eyes to effectively reset the body clock in the most natural way. The green-blue light delivered under the eye signals the brain when to sleep and wake up thereby improving sleep patterns and overall quality of life.

Light therapy is undoubtedly the most effective way for Gen Z to reset their sleep schedules, here are a few reasons why:

Accessible & Convenient: Light therapy glasses offer at-home treatment which makes them more accessible and comfortable. Since they replace traditional boxes that are usually plugged into the wall, light therapy wearables give you the ease of movement as well. You can use them while reading or getting dinner. Endless possibilities, really.

Non-invasive: Light therapy proves to be an excellent alternative to medication taken internally. It is thereby a safe, non-invasive alternative to fixing sleep schedules, sleep maintenance, and treating insomnia.

Safe: Light therapy wearables do not expose the eyes to UV, thereby making it a safe option for the eyes. In addition, it has fewer side effects than other sleep-correcting mechanisms. Light therapy can also be stopped after a set period of time without adverse effects or return of symptoms.

Light therapy glasses are an ideal investment to re-time the body clock and get your sleep cycle back on track in the safest, most efficient manner. Sleep is your superpower and light therapy glasses help you get it back on track.

Explore more features of wearable light therapy here.

There’s many reasons why some people find it difficult to get to sleep and stay asleep. In this blog, we take a look at Michael’s story and delve into what led to his sleep patterns and what can be done to help.

Michael is a 28-year-old accountant who works full time in the city. He catches a bus to work and usually falls asleep on the bus in the morning and on the way home.

Michael complains of difficulty trying to fall asleep at night. No matter what time he goes to bed, he can’t fall asleep until about 1-2:00am. In the evening he doesn’t feel sleepy and often works or plays computer games until about 11:30pm when he goes to bed and ‘tries to fall asleep’.

He gets very frustrated and starts to worry if he will wake up in the morning on time and how he will cope with his busy day. The longer it takes to fall asleep, the more worried he becomes knowing he will get even less sleep before he has to get out of bed in the morning for work.

This pattern indicates some ‘conditioned insomnia’.

On weekdays, he sets his alarm for 7:00am but often sleeps through it. In desperation, he sets two alarms, the second one on the other side of his bedroom so he has to get out of bed to turn it off. He gets about 5-6 hours sleep on weeknights.

Generally Michael doesn’t have time for breakfast, but he doesn’t feel like eating anyway. He needs a strong cup of coffee ‘to get him going’ in the morning and feels he is not fully awake until about 10:00am, after another cup of coffee. During the day, he feels fatigued and sometimes has difficulty concentrating. He also experiences difficulty staying awake in meetings, especially those in the late afternoon.

After work, he feels very fatigued and has to really ‘push himself’ to go to the gym at least 3 times a week. During the weekend, Michael stays up later on Friday and Saturday nights and enjoys a sleep in, especially on Sunday mornings. He often does not get out of bed until midday. On weekends he feels better as he has been able to ‘catch up on sleep’. However, he then finds it very difficult to get to sleep on Sunday night, thereby repeating the pattern of insufficient sleep on weeknights.

This pattern indicates a ‘delayed circadian rhythm’ contributing to his difficulty getting to sleep.

In this case, Michael has ‘Sleep Onset Insomnia’ and ‘Delayed Sleep Phase’. Recommended treatment would consist of Stimulus Control Therapy, Morning Bright Light Therapy (available by using Re-Timer) and Cognitive Therapy.

To find more information on sleep disorders and the recommended therapies, download the free eBook ‘How To Sleep Better’, available here: https://www.re-timer.com/how-to-sleep-better-ebook/

If you relate to any of the above, please seek the help of a sleep health professional for a complete assessment of your sleep patterns and the treatments that may be of assistance to you. You can find a list of sleep clinics using Re-Timer here: https://www.re-timer.com/sleep-clinics/

Seasonal Affective Disorder (SAD) is a type of depression that comes and goes according to the season. People suffering from SAD, also known as winter blues, have symptoms of depression at roughly the same time each year – typically in the lead up to and during winter. Seasonal Affective Disorders brings on the onset of low mood and energy, directly related to the shorter days and reduced sunlight exposure at certain times of the year.

What are the symptoms of Seasonal Affective Disorder?

Normally, symptoms are mild and worsen as the season progresses. When the seasons change, people usually become completely well again. According to Mayo Clinic, SAD symptoms include:

Feeling depressed most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy
Having problems sleeping
Experiencing changes in your appetite or weight
Feeling sluggish or agitated
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Having frequent thoughts of death or suicide

What causes Seasonal Affective Disorder?

It is thought that during the colder months, as daylight hours reduce, our daily circadian rhythm begins to drift to a later sleep/wake cycle. This circadian misalignment is thought to bring about changes in mood and energy, leading to feelings of depression. Contributors may be:

Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, may play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.

What can I do to treat Seasonal Affective Disorder?

Light therapy remains the ‘gold standard’ treatment for SAD (also known as phototherapy).

There are many things you can do to make a change, including spending more time outside, spending time with family and friends, and exercising regularly. Some people also use psychotherapy and medication to relieve SAD symptoms.

The most important take-away is that SAD, just like other types of depression, is treatable and we encourage anyone suffering to seek help. Visit your health professional and seek advice on what type of therapy may be suitable for you.

How does Re-Timer help?

Re-Timer Light Therapy Glasses deliver a safe, effective green/blue light in the 500nm wavelength, shown to be most effective for alleviating symptoms of winter blues.

Exposure to appropriate light wavelengths for a prescribed amount of time, at specific times of day will control your daily rhythms through hormone production. When your eyes receive light, it sends a signal to your brain to be awake and alert. Using light therapy can have a positive effect on your mood and leave you feeling more energized.

We recommend wearing Re-Timer for 30 minutes shortly after waking to provide your body with the light it needs during the long, cold winter months. Our team can support you to get the best results, and your purchase of Re-Timer comes with a 60-day money back guarantee for peace of mind.

Learn more at Re-Timer.com, or email support@re-timer.com to talk to us about how Re-Timer can help.

Photo by Kristina Tripkovic on Unsplash