Reset Your Inner Clock: The Drug-Free Way to Your Best-Ever Sleep, Mood, and Energy
ISBN 10: 9781583335345
ISBN 13: 978-1583335345
Beginning with a questionnaire that pinpoints the problem areas, Terman helps readers decipher when their natural internal night begins and ends. The treatment process then begins, incorporating the power of natural light with supplemental light therapy. His program has brought relief to thousands of sleep sufferers, as well as those burdened by bipolar disorder, seasonal affective disorder, depression, sleep disorders due to shiftwork schedules, and other impediments to vibrant health.
His comprehensive coverage includes:
The Pressure to Sleep: The longer you stay awake, the more pressure you feel to sleep. But what if your inner clock says it is not yet ready for sleep?
Owls, Larks, and Hummingbirds: What kind of "bird" are you? And once you know, how can that help you figure out when best to get stuff done?
Getting Light into the Brain: How do your eyes pass signals to your inner clock, and what makes those signals so important?
Getting Light Wrong: Seeing light and being in darkness are basic daily experiences. But what happens when they come at the wrong times, and why does that have such negative consequences for mood, alertness, and sleep?
Geography and Time: East or west, south or north, how can where you live have such a huge impact on your mood and sleep?
Healing Light: How can light help you solve your sleep problems, have more energy, and feel more positive about life? Why do the details matter so much?
Nighttime Meds and Melatonin: Do you rely on pills to get to sleep? They may not work, and they may be bad for you. But a new approach based on the brain's inner clock holds great promise.
Hospitalized with Depression: When someone becomes so depressed they need to go to the hospital, what promise does chronotherapy offer for a quick turnaround and continued improvement?
Beyond Light: The Charge in the Air: What is it about spending a day at the beach that gives you such a lift? And how can you use new technology to bring that feeling of wellbeing into your home?
The Promise of Pregnancy: You are going to have a baby! You are thrilled, but a little apprehensive too. How can chronotherapy help you through the next nine months?
Strategies for Babies and Children: When your baby or child sleeps well and feels good, you feel better too. How can chronotherapy help you reach this goal?
The Challenges of Adolescence: As a teen, why do you feel the need to stay up so late and sleep so late? What are the consequences for your mood, health, and schoolwork? What simple steps can you take to put your life on a smoother course?
In Later Years: Does getting older have to mean being tired, sleeping badly, and feeling down? How can you or someone you care about reverse these trends by using light?
Coping with Shift Work: What if your job puts you on duty when your inner clock says you should be asleep? How can chronotherapy help you stay awake, alert, and in a decent mood?
Racing the Clock, Racing the Sun: You are traveling across the world and you need to be in high gear tomorrow. How can chronotherapy prepare you for the trip and help you recover from jet lag?
Chronobiology in the Home and Workplace: How will the collaboration of chronobiologists and architects transform the places you live, work, and learn?
Dawn of a Circadian Science: Why is mainstream medicine so slow to put the insights of chronotherapy into practice?
"Full of good science and advice about getting our inner clocks ticking right."
-- Claudia Dreifus, writer for The New York Times
"A really nice book. Wonderful stories, great science. It's fun reading and packed with information." -- Dr. Michael Roizen, RadioMD
"Breakthrough therapy for insomnia, depression, and circadian rhythm regulation!"
-- Bob Arnot, M.D.
"We have an internal clock that sets the timing of our daily behavior and physiology, [sensitive] to the environmental fluctuations of light and darkness. Chronobiology seeks to harness this new knowledge to understand critical aspects of the when and why of human behavior. Chronotherapy seeks to provide rhythm-changing interventions that address these problems. The full range of rhythm-shifting strategies is laid out in basic and elegant fashion. This book points us towards a new and enriched age of mental health care." -- John Gottlieb, M.D., Northwestern University
"Michael Terman has emerged as the #1 clinician and researcher internationally re: chronotherapy. This book establishes him as the #1 educator." -- Lewis A. Opler, M.D., Columbia University.
"Readable, highly literate, timely and indispensable, Reset Your Inner Clock popularizes the basic biology, and clinical applications, side by side." --Anna Wirz-Justice, Ph.D., in Psychiatric Times.
"This brilliant book offers a simple, fascinating account of successes with timed light treatment and user-friendly sleep times. It is essential reading for anyone with persistent sleep problems." -- Josephine Arendt, Ph.D., M.D., author of Melatonin and the Mammalian Pineal Gland
"A terrific addition to the literature on light, sleep, and rhythms for the general public." -- Norman E. Rosenthal, M.D., author of Winter Blues
From the Author
After a long career of developing and testing effective research-based approaches to treating mood and sleep problems, and using them with my patients, I felt a mounting sense of frustration. Our scientific knowledge of the circadian clock and circadian rhythm problems is solid and constantly growing. Our clinical techniques for dealing with these problems are proven and powerful. Yet the people who could benefit the most simply aren't aware of what we know and what we can do. This includes both those who are trying to overcome sleep and mood problems and those professionals who are trying to help them.
Reset Your Inner Clock is my effort with Ian McMahan to solve that problem. It is, first of all, a clear, authoritative, and scientifically grounded account of chronobiology, the science that explores the role of light and the circadian clock in our daily lives. But beyond that, it shows how understanding this science, and acting on our understanding, can change our lives for the better by helping us improve our mood, energy level, and sleeping pattern. It lays out what we know about the particular circadian problems that may affect children, adolescents, and the aged, and puts forth specific ways these problems can be dealt with. People with depression, bipolar and sleep disorders, shift work problems, or jet lag recount their experiences with chronotherapy in their own words. Stepping into the future, the book suggests how the insights of chronobiology can help shape tomorrow's work schedules, education systems, and architectural practices to better our lives.