Re-Timer http://re-timer.com Better sleep through science Fri, 19 Dec 2014 00:53:26 +0000 en-EN hourly 1 http://wordpress.org/?v=3.9.3 How to manage working nights with light http://re-timer.com/manage-working-nights-with-light/ http://re-timer.com/manage-working-nights-with-light/#comments Thu, 27 Nov 2014 06:07:42 +0000 http://re-timer.com/?p=4045 Working non-traditional hours is more common than you might think. According to the New England Journal of Medicine up to 20% of workers work either rotating or night shifts. Working nights is a challenge, but where would be without our police, nurses, fire-fighters, gas/petrol station attendants, cab drivers and everyone else who works night shift? […]

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Working non-traditional hours is more common than you might think. According to the New England Journal of Medicine up to 20% of workers work either rotating or night shifts.

Working nights is a challenge, but where would be without our police, nurses, fire-fighters, gas/petrol station attendants, cab drivers and everyone else who works night shift?

We all wouldn’t sleep at night!

There are numerous challenges to working nights, including staying alert on shift, fatigue in the workplace, driving home after a long night shift and trying to stay awake at social functions during the day (just to name a few). More seriously though, working nights or rotating shifts can have a long term effects on your sleep pattern and studies have shown that shift workers are more likely to face potential health problems, such as heart disease.

If your job requires you to work night shift or a rotating shift pattern, you need to pay close attention to your sleep. To manage your sleep and maintain a healthy sleep pattern, monitoring your light exposure is important.

Re-Timer can help shift workers in a few ways:

1. Adjusting to night shift – “delaying your body clock”

Wearing Re-Timer before you go to bed, a few nights before your first night shift, will help your body to “delay” or adjust to night shift.

2. Staying awake and alert on night shift – “suppressing melatonin”

Wearing Re-Timer helps you to feel more awake and alert. The light suppresses the production of melatonin, a hormone produced by your body which causes you to feel sleepy.

3. Helping you to wake up earlier on your days off you can enjoy them

Re-Timer can also be worn to “advance” your body clock, or help you to wake up earlier on your days off.

If you are a shift worker and would like to know when you should wear Re-Timer, please email us an example of a few of your shifts and your usual sleep and wake times.

We will be happy to provide you a customised schedule for your shift pattern.

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“Re-Timer Gave My Wife Back Her Life!” http://re-timer.com/re-timer-gave-wife-back-life/ http://re-timer.com/re-timer-gave-wife-back-life/#comments Thu, 13 Nov 2014 04:47:21 +0000 http://re-timer.com/?p=3863 “Re-Timer Gave My Wife Back Her Life!” was the title of an email we received last week so I thought I would share it with you. Here it is… word for word. Hi Laura, I appreciate the opportunity to thank you and everyone at Re-Timer for creating such a wonderful product. My wife of 34 years has struggled with […]

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“Re-Timer Gave My Wife Back Her Life!” was the title of an email we received last week so I thought I would share it with you. Here it is… word for word.

Hi Laura,

I appreciate the opportunity to thank you and everyone at Re-Timer for creating such a wonderful product.

My wife of 34 years has struggled with regular sleep for many years; when our children were young it was because of our busy lifestyle, but now that the kids are grown and gone her problem has been hormone changes related to menopause.

When she would go to bed she would fall asleep quickly but then awake at 2-3 AM and was unable to fall back asleep until 6-7 AM. 

Her energy level and clarity of thought was slipping and it was a huge concern to the both of us.

I had read about Re-Timer before and wondered if it could possibly help her change her sleep pattern to get a full nights’ sleep. Having tried nearly everything else (even sleeping pills, which left her groggy all day) we decided to give Re-Timer a try. Wow!!

After just a few nights’ use, she began to sleep more restfully and for a longer period of time. After just about a week she was falling asleep about 11 PM and sleeping until 7 AM, it was awesome!!

Now, when she feels herself slipping back into those old sleep patterns, she will use her Re-Timer for a night or two and get back on track to a great nights’ sleep.

Many thanks to you and everyone at Re-Timer for your amazing product! My wife now has the energy and clarity of thought that she had before her sleep problems began. We’re both a lot happier and we’re able to resume our active lifestyle and do more together.

Best regards,

Randy Lewis
Greenacres, WA


Thank you very much Randy for allowing us to share your story! 

 

Image is for illustration purposes only.

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What is SAD? http://re-timer.com/sad/ http://re-timer.com/sad/#comments Mon, 27 Oct 2014 05:26:56 +0000 http://re-timer.com/?p=3765 What is Seasonal Affective Disorder (SAD)? Seasonal Affective Disorder (SAD), also described as the winter blues is a type of depression that occurs and re-occurs during fall and the winter months. This infographic outlines seasonal depression symptoms, explains light therapy options and describes how you can beat the winter blues. For more information on seasonal depression symptoms […]

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What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD), also described as the winter blues is a type of depression that occurs and re-occurs during fall and the winter months.

This infographic outlines seasonal depression symptoms, explains light therapy options and describes how you can beat the winter blues.

Winter Blues SAD Infographic Re-Timer

For more information on seasonal depression symptoms and understanding how you can beat the winter blues click here.

 

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Wake up call – Why older adults can’t sleep http://re-timer.com/wake-call-older-adults-cant-sleep/ http://re-timer.com/wake-call-older-adults-cant-sleep/#comments Mon, 27 Oct 2014 05:01:33 +0000 http://re-timer.com/?p=3753 The light levels that older adults are exposed to are too low (even during the day time), due to their mainly indoor lifestyles. Light exposure is important to regulate sleep and the lack of bright light exposure is becoming a health and well-being issue for many older people. Bright light is the most important external regulator […]

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Light levels older adults are exposed to are too low_Re-Timer

The light levels that older adults are exposed to are too low (even during the day time), due to their mainly indoor lifestyles.

Light exposure is important to regulate sleep and the lack of bright light exposure is becoming a health and well-being issue for many older people. Bright light is the most important external regulator for your circadian rhythm (your body’s internal clock).

“Daily bright light exposure helps to maintain appropriate timing of the circadian rhythm which is important for maintaining a good nocturnal sleep and effective daytime functioning”, says Professor Leon Lack, a world-renowned sleep psychologist.

As people age, their circadian rhythm can become less synchronised with the day/night cycle, resulting in less consistent sleep-wake periods and in some cases an advanced or early timed body clock. Older adults with an advanced body clock feel tired in the early evening and then wake up in the early hours of the morning.

“Research has found shorter wavelengths of light (blue/green) to be the most effective at resetting the circadian rhythm”, says Professor Lack.

Green light is considered to be a superior treatment in older populations. There have been some concerns about blue light for potential retinal effects with lengthy exposure. Furthermore, our eyes have a lens which becomes cloudy and yellows as we age and this clouding restricts blue light entering the eye.

Re-Timer offers a portable solution for those who do not get enough light. The green light is 100% UV-free and 30 minutes of light therapy can maintain appropriate timing of the circadian rhythm, helping to regulate sleep patterns and provide older adults the light they need.

 

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Difficulty falling asleep? Infographic explains. http://re-timer.com/delayed-sleep-phase-disorder-infographic/ http://re-timer.com/delayed-sleep-phase-disorder-infographic/#comments Mon, 27 Oct 2014 01:29:54 +0000 http://re-timer.com/?p=3742 Difficulty falling asleep may be the result of a delayed body clock (or circadian rhythm). Known as Delayed Sleep Phase Syndrome (DSPS) this infographic explains. The Cleveland Clinic provide more information on Delayed Sleep Phase Syndrome which can be accessed here.  

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Difficulty falling asleep may be the result of a delayed body clock (or circadian rhythm).

Known as Delayed Sleep Phase Syndrome (DSPS) this infographic explains.

Delayed Sleep Phase Infographic Re-Timer

The Cleveland Clinic provide more information on Delayed Sleep Phase Syndrome which can be accessed here.

 

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How to avoid jet lag? http://re-timer.com/avoid-jet-lag/ http://re-timer.com/avoid-jet-lag/#comments Wed, 22 Oct 2014 07:07:06 +0000 http://re-timer.com/?p=3716 There are several different theories to combat jet lag including stretching, staying hydrated or sucking on a slice of lemon. Jet lag is caused by a mistimed body clock and jet lag symptoms include fatigue, sleepiness, impaired judgement, memory lapses and irritability. So how can you avoid jet lag on your next trip? Light therapy is a […]

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Jet Lag_Re-Timer

There are several different theories to combat jet lag including stretching, staying hydrated or sucking on a slice of lemon.

Jet lag is caused by a mistimed body clock and jet lag symptoms include fatigue, sleepiness, impaired judgement, memory lapses and irritability.

So how can you avoid jet lag on your next trip?

Light therapy is a proven method to re-time the body clock and to beat jet lag.

Re-Timer emits a green wavelength of light proven to be effective at supressing melatonin. Melatonin is a hormone produced in our brain which makes us feel tried. Our levels of melatonin vary in a 24-hour cycle and usually increase at night however this is not always the case when we travel internationally.

When we travel across time zones our body doesn’t know whether to be awake or asleep. While our bodies are capable of this adjustment, it takes between 3 and 7 days and during this adjustment period our bodies experience jet lag symptoms.

Re-Timer suppresses melatonin so it should be used at the time of day when you want to delay or stop tiredness – in the evening if travelling from London to New York or first thing for trips from London to Asia.

To adjust your body clock more quickly to your destination environment wear Re-Timer for 30 minutes for a couple of days before you leave and then a few days after arriving. This eliminates the sudden change experienced after flying, reduces jet lag symptoms and will decrease the length of the jet lag experience enabling you to overcome jet lag quickly.

More information on how to avoid jet lag can be found here.

To work out the best time of day to wear Re-Timer so that can avoid jet lag on your next trip, use our complimentary jet lag calculator.

 

Image credit: Traveller.com.au

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Sleep Deprivation http://re-timer.com/sleep-deprivation/ http://re-timer.com/sleep-deprivation/#comments Thu, 16 Oct 2014 02:29:22 +0000 http://re-timer.com/?p=3686 Nearly half of American adults are regularly sleep deprived, according to a Gallup poll that has been tracking people’s sleep habits for decades. We are sleeping less than we did in the 1940s and there are no signs that the amount of sleep we get is about to rise. The effects of sleep deprivation are well […]

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Re-Timer_Sleep Deprivation

Nearly half of American adults are regularly sleep deprived, according to a Gallup poll that has been tracking people’s sleep habits for decades.

We are sleeping less than we did in the 1940s and there are no signs that the amount of sleep we get is about to rise.

The effects of sleep deprivation are well documented and include: inability to focus, memory loss, obesity, vulnerability to illness, and, more seriously, increased risk of heart disease, stroke, diabetes, and some forms of cancer.

So what can we do about sleep deprivation before it becomes a public health threat?

If you have difficulty falling asleep or waking too early, Re-Timer can be used to adjust your body clock. Re-Timer is a natural solution which uses light therapy to change when you sleep and wake.

Re-Timer is designed to shift your sleep schedule and adjust your circadian rhythm (your body’s internal clock). If you are feeling sleep deprived because of jet lag, shift work or because your body clock is disrupted, Re-Timer can help.

Flinders University research has shown after one week of morning use (50 minutes each morning) the average sleep duration of participations increased by 42 minutes.

Shelley Rosen, a Re-Timer customer said “after a lifetime of never sleeping before midnight I am now able to manage my sleep debt. I use my Re-Timer every workday morning to ensure my sleep hours increase over the working week.”

Our case studies explain the best time to use Re-Timer for different situations and enable you work out whether Re-Timer is right for you.

 

Image credit: Medimoon

 

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Insomnia http://re-timer.com/insomnia/ http://re-timer.com/insomnia/#comments Mon, 15 Sep 2014 07:47:37 +0000 http://re-timer.com/?p=3353 When you look at the clock and it’s 3am you probably think to yourself it’s too early to get up but also worry if you will ever get back to sleep and how tired you may be next day. There are several types of insomnia, one being ‘early-morning awakening insomnia’. “Early-morning awakening insomnia is common […]

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Insomnia_Re-Timer Sleep Glasses

When you look at the clock and it’s 3am you probably think to yourself it’s too early to get up but also worry if you will ever get back to sleep and how tired you may be next day.

There are several types of insomnia, one being ‘early-morning awakening insomnia’.

“Early-morning awakening insomnia is common in older adults and is often associated with daytime tiredness, balance impairments, and memory troubles”, said Professor Leon Lack.

Flinders University has conducted research into the treatment of early-morning awakening insomnia using evening bright light therapy.

Participants in the study who experienced early-morning awakening insomnia had significantly advanced body clocks compared to those who were good sleepers.

Professor Lack said, “Evening bright-light therapy was found to be effective in delaying the body clock of individuals with early-morning awakening insomnia and resulting in more sleep and better daytime moods and functioning.”

Wearing Re-Timer for 30-60 minutes in the evening before bed can delay your body clock (or circadian rhythm) helping you to avoid waking up at 3am in the morning.

Here are some tips, if you do find yourself awake at 3am:

  • Remember that awakenings during the night are a normal part of the sleep period, especially as we get older.
  • Don’t do anything too stimulating, relax and allow yourself to fall back to sleep.
  • Don’t stay in bed more than 20 minutes awake, get out of bed and go to another room to do quiet activities in low illumination light.
  • If you feel sleepy again you can go back to bed to allow yourself to re-initiate sleep.
  • If, however, you cannot fall back to sleep in about 20 minutes then start your day but avoid bright light for the first few hours.

 

Penny Palmer used Re-Timer to treat insomnia, read her full story at www.dailymail.co.uk.

Image credit: Discovery News

 

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Teenage Sleep Issues http://re-timer.com/teenage-sleep-issues/ http://re-timer.com/teenage-sleep-issues/#comments Fri, 14 Mar 2014 05:03:24 +0000 http://re-timer.com/?p=2346 Teenage Sleep Issues, Child and Adolescent Sleep Health We spoke with Dr Michael Gradisar at Flinders University to discuss teenage sleep issues, to help answer some of your questions. Dr Gradisar’s research interests include the prevalence, consequences, and the psychological assessment and treatment of sleep disorders in children and adolescents. He also runs treatment studies […]

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Teenage Sleep Issues, Child and Adolescent Sleep Health

We spoke with Dr Michael Gradisar at Flinders University to discuss teenage sleep issues, to help answer some of your questions.

Dr Gradisar’s research interests include the prevalence, consequences, and the psychological assessment and treatment of sleep disorders in children and adolescents.

He also runs treatment studies for child and adolescent sleep problems through the Child and Adolescent Sleep Clinic in Adelaide, Australia

Read the full interview here.

Why do teenagers find it hard to get up in the morning?
There are 2 reasons explaining teenager’s difficulties getting up in the morning. First, their body clock which determines what time they fall asleep and what time they should wake up delays as teenager’s develop through their adolescent years. This means that they fall asleep later and wake later. So on a school night, their body clock determines that they should fall asleep later (e.g.12 midnight) than they desire (e.g. 10:30pm), but although their body clock would wake them later (e.g. 9:30am), they have to wake up and get ready for school (e.g. 7:30am). From this example, it is hopefully clear that the second reason for their difficulty waking is that they don’t achieve the sleep they need. These two biological sleep processes therefore compound to make it awful for teens to wake on school mornings.

Is there a common sleep issue that is suffered by teenagers?
We have asked hundreds of teenagers whether they think they have a sleep problem, and if so, to describe to us why they think they have a sleep problem. In their words, the most common reasons include, “it takes me a long time to fall asleep”, “I fall asleep late”, “I don’t get enough sleep”, and “It’s hard for me to wake up in the morning”.

Why do teenagers suffer from these sleep issues?
The main cause behind these sleep issues is a delayed body clock which makes the timing of their sleep late (i.e. fall asleep late; wake up late). There is some contribution from them worrying when they are taking a long time to fall asleep, and also some impact from the behaviours they perform close to bedtime (for example technology use and socialising)

When can these sleep issues start?
Researchers have frequently identified the onset of these problems to occur around the onset of puberty. In our Child & Adolescent Sleep Clinic, we ask teenagers when their sleep problem began. It can be hard for them to identify when it started as it happens slowly, but their responses often suggest during the transition from primary school to high school (which somewhat coincides with the onset of puberty for some teens).

Why is sleep so important to teenagers?
From our perspective in the Child & Adolescent Sleep Clinic, we see what happens to teenagers when they don’t achieve adequate sleep. This ranges from not being able to concentrate in class, worrying that they won’t pass tests, get good grades, or even get a good job one day. Their parents say that their teenagers are moody and irritable in the mornings, and that they are often running late in the mornings. But the worse issues occur when the teens are so chronically sleep-deprived that they start missing school, eventually drop-out, and find it incredibly difficult to go back to school. They’ve missed out on plenty of social things with their friends, and they worry about having to catch up on a lot of school work. Some who have not coped with dropping out of school develop other emotional problems (e.g., social anxiety, depression) and the worst case scenarios have been when they have thought of taking their own life or even tried to do so.

Are there any sleep hygiene tips you can offer for parents to help their sleepy teen?
Most parents can locate sleep hygiene tips if they search several websites on the Internet. This may work for some teenagers, but as a stand-alone treatment, these are not recommended to help people who have significant sleep problems.

Are there any tell-tale signs to look out for that may indicate a sleep issue?
Parents are not usually aware of the severity of their teenager’s difficulty to fall asleep at night as the parents often fall asleep before their teens. So the first indicator they see is their teen’s difficulty getting up out of bed. But the key questions I ask parents are “Does your teen sleep-in on weekends, and if so, when do they sleep-in until?”, “Does your teen think they have a sleep problem, and if so, do they want to do something about it?” Thus, if their teens are waking up more than 2 hours later on weekends than they do on school mornings, and their teens answer “yes” to the second question. Then it’s time to do some research and seek professional help.

Can bright light therapy help teens?
Bright light therapy has been used in multiple research studies around the world for people who fall asleep late and wake up late. Indeed, our research group was the first to perform a controlled study showing that bright light therapy was effective to use for adolescents with this problem, and the benefits lasted for 6 months after treatment stopped. New studies performed in other countries (e.g., Norway) have been published this year and also show bright light therapy works. It works by signalling to the body clock (via the eyes) that it’s time to wake up and start the day. So we gradually provide light earlier and earlier to teenagers so we trick their body clock into believing the day is starting earlier. As a result, teens begin to feel more alert in the morning and because they are waking up earlier, they begin to fall asleep earlier. It does take effort, but our data show improvements can occur over 3 weeks, which is pretty impressive considering the average amount of time these teens have had this problem for is just under 5 years!

For more information
Child and Adolescent Sleep Clinic

Contributing Factors to Adolescent Sleep Disturbance

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Danielle Scott Aerial Skier http://re-timer.com/danielle-scott-aerial-skier/ http://re-timer.com/danielle-scott-aerial-skier/#comments Fri, 14 Mar 2014 00:53:20 +0000 http://re-timer.com/?p=2326 Danielle Scott Aerial Skier, Re-Timer Wearer, Elite Athlete We caught up with Danielle Scott Aerial Skier to learn more about what makes her tick. Danielle is an elite athlete with a remarkable story that saw her change from gymnastics to aerial skiing at a young age. A regular on the world cup circuit, she won […]

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Danielle Scott Aerial Skier, Re-Timer Wearer, Elite Athlete

We caught up with Danielle Scott Aerial Skier to learn more about what makes her tick.

Danielle is an elite athlete with a remarkable story that saw her change from gymnastics to aerial skiing at a young age.

A regular on the world cup circuit, she won a bronze medal at the 2013 World Championships in Norway, finished first at the Europa Cup in Finland and second at the 2014 World Cup in Lake Placid in the USA.
And she recently competed at the Sochi Olympics.

She is constantly traveling and has a gruelling training schedule but found some time to talk to us, here’s our chat:

Can you tell us about your day job?
My day job is pretty unique! Whether it is chasing competitions around the world, or spending a summer preparing thousands and thousands of jumps into a pool, I am ultimately working to be the world’s best – and stay one of the world’s best. It revolves around preparing, fuelling, strengthening and fine-tuning my own body in order to perform and be successful.

How did you become an aerial skier?
I became an aerial skier through a transition program where they take elite level gymnasts and teach them to ski. I never reached my full potential with gymnasts and was looking for something more so when I was recruited by five time Olympian, Jacqui Cooper, I was ready to take on the new challenge.

What has been your proudest moment?
My proudest moment would have to have been winning the bronze medal at the 2013 World Championships in Norway. It was my break through podium and I did it on my birthday, which made it even more memorable!

What’s your favourite jump?
My favourite jump would have to be the double-full, full. This is a triple twisting, double somersault where you perform two full twists in the first flip, and one twist in the second flip. It spins fast and leaves such an incredible feeling when you nail the landing.

Who’s your idol?
My idol is the surfer Bethany Hamilton. She lost her arm to a shark attack, yet got back on the board and is still as competitive as ever. She didn’t let something out of her control, affect her and take away from what she loved. I really admire her as she shows that determination can overrule fear and how it is possible to take something and use it to make you stronger.

How does it feel to be part of the Olympic team?
It feels very exciting and prestigious. It’s something I have dreamt of since I was a little girl, so to be representing my country in such a historic event, I couldn’t be more happy!

Do you travel much?
Yes! I usually only spend about two months out of the year at home. My sport of aerial skiing requires me to travel so much due to training and competition venues not being located in Australia.

How do you feel when you travel?
I generally feel really slowed down after a travel day. The long flights and lay over times can be really draining, especially when you are traveling to different time zones each week. I also usually find it difficult to get sufficient sleep hours in the new time zone.

Has Re-Timer helped?
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, so Re-Timer has helped me get ahead of the game and be ready to perform at my best.

What’s your favourite travel destination?
My favourite travel destination is Norway. The people are so welcoming, the food is delicious, and the scenery is very picturesque.

Learn more about Danielle:

Website
danielle-scott.wix.com

Jumps

Images
Deer Valley World Cup 2013 Danielle Scott Aerial Skier Wearing Re-Timer to help reduce jet lag and sleep better

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