The Body Clock Advantage

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In The Body Clock Advantage, author Matthew Edlund, M.D. -- one of the world's foremost authorities on how to use your body's inner timing to get the most out of life -- offers exciting new research and techniques to help you maximize your personal body clock. With the help of a few cutting-edge techniques ("Your Biological Time Test" and "How to Change Your Biological Time Clock"), you'll learn how to take charge of your body rhythms -- and gain more in every area of life! ...
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Overview

In The Body Clock Advantage, author Matthew Edlund, M.D. -- one of the world's foremost authorities on how to use your body's inner timing to get the most out of life -- offers exciting new research and techniques to help you maximize your personal body clock. With the help of a few cutting-edge techniques ("Your Biological Time Test" and "How to Change Your Biological Time Clock"), you'll learn how to take charge of your body rhythms -- and gain more in every area of life!
Read More Show Less

Product Details

  • ISBN-13: 9781580627894
  • Publisher: Adams Media Corporation
  • Publication date: 12/1/2002
  • Format: Spiral Bound
  • Pages: 288
  • Product dimensions: 6.06 (w) x 9.18 (h) x 0.81 (d)

Table of Contents

Acknowledgments vii
Introduction: Good Timing ix
Biological Time xii
The Need for Sleep xiii
The Power of Our Inner Clocks xv
1 Are You a Lark or an Owl? 1
Larks and Owls 4
Conflicts between Larks and Owls 8
Light--and How to Use It 14
Exercise 17
Melatonin 18
2 Sleep Better, Live Better 21
The Dangers of Sleep Deprivation 22
Why We Sleep So Little 25
The Structure of Sleep 27
Making Sleep Work for You 30
Increasing Deep Sleep and REM Sleep 33
The Rules of Sleep for Larks, Owls, and Switchers 37
Insomnia 45
3 Eat the Right Foods at the Right Time 55
The Diet Industry's Dirty Little Secret 56
Your Hunter-Gatherer Body Goes to the Supermarket 59
What Your Body Does to Food 63
The Insulin Hypothesis and Sugar 64
Real Weight Loss 67
Different Diets: What Might Work for You 68
Dieting Is Not About Diets 72
Circadian Nutrition: The Importance of Breakfast 78
Circadian Nutrition: Some Useful Principles 84
Sleep Your Way to Weight Loss? 93
4 Living Longer 97
How Long Could We Go? 98
Differences Between Men and Women 101
Weight and Aging 102
Caloric Restriction 104
Living Long the Circadian Way 105
5 Sex and Romance: Getting in Synch 107
REM Sex 110
Timing Sex for Pleasure 112
Timing Sex for Pregnancy 114
Sex and Romance: Larks and Owls in Love 117
6 Peak Performance at School and Work 121
Learning and Partial Sleep Deprivation 125
Performance for Adults: The Best Times 128
Motivation and the "Conditional Set" 130
The LENS Program 131
7 Up at All Hours: Shift Work and Overtime 135
Managing Shift Work 140
The Costs of Shift Work 141
Who Should Do Shift Work? 145
What Shift Workers Can Do to Cope 147
8 Remaining Alert: War and Security 151
Times of Vulnerability 152
Preparing for Attack: Fatigue, Sleep, Motivation, and Biological Clocks 153
Protecting Ourselves 157
9 Timing Exercise for Health and Performance 161
Exercising for Overall Health 163
Exercise for Phase-Shifting 165
Exercise Timing to Increase Alertness 168
Shift Work and Exercise 170
Exercise and Sleep 171
Exercise and Mood 173
Exercise Timing for Athletes 176
Peak Performance 176
10 Medical Treatments: Changing Times, Changing Results 183
Circadian Health 188
Know Your Symptoms--and How to Record Them 189
Dangerous Diagnostics 191
Drug Treatments: What Your Body Does to Pharmaceuticals 194
Timing Your Treatments 198
Effective Dose: Same Person, Different Effect 200
Night Diseases 205
Daytime Illnesses 209
11 Jet Lag: Resetting Your Clock 215
Changing the Length of Your Day 217
Motivation, Pleasure, and Jet Lag 218
Tips for Surviving Airports and Air Travel 220
Using the LENS Program to Beat Jet Lag 226
Tips for Long and Frequent Travel--the Two-Watch Technique 227
Going East 230
Appendix 1 The Horne and Ostberg Morningness-Eveningness Scale Test 233
Appendix 2 Sample Sleep Monitoring Chart 241
Appendix 3 How to Use a Light Box 245
Suggested Further Reading 253
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