Philips HF3419/01 User Manual download pdf (Page 10)

Sleep patterns

Morning persons tend to wake up early in the morning and usually find it difficult to stay awake in

the evening. If you want to get more out of your evening, avoid bright light directly after waking up

and use the Philips EnergyUp in the evening.

Evening persons find it difficult to get up in the morning and are full of energy in the evening. If this

applies to you, you need morning light. Use the Philips EnergyUp within the first 1-2 hours after you

get out of bed. Avoid bright light in the last 4 hours before bedtime. Daily use of the Philips

EnergyUp in the morning may help you establish a regular sleep pattern that allows you to function

better in the morning.

Note: If your desired wake-up time is less than six hours after your normal bedtime, do not use the

Philips EnergyUp immediately after you wake up. This could give your body a signal that is opposite to

the one intended.

Recommended times to use the appliance

When to use

Energy need because of: Morning Lunchtime Afternoon Evening

Lack of daylight indoors +++ +++ +++ ---

Being a morning person --- + ++ +++

Being an evening person +++ ++ + ---

An afternoon energy dip + +++ +++ ---

Fighting the winter blues +++ + + ---

The more pluses (+++) there are in a column, the more suitable the time.

--- means: do not use the appliance at this time.

Jet lag

Rapidly traveling across several time zones puts your internal body clock out of sync with the new

external time. This not only causes sleeping problems, but also influences your mood and energy

level. If you stay for more than a few days in the other time zone, you may want to shift your body

clock to the new time zone. This will help you sleep better and be more alert and energetic when you

need to. One of the best strategies to deal with jet lag is to start shifting your body clock and sleep

times several days before you leave.

Traveling east

When you travel east, you have to advance your sleep time by a number of hours that equals the time

zones you cross. You can shift your body clock forwards in steps of one hour a day. The number of

time zones you cross determines how many days before departure you have to start using the Philips

EnergyUp. Use the appliance for 30 minutes after you wake up. Avoid bright light in the evening and

go to bed early. When you arrive at your destination, avoid bright light during your normal sleep

period. Expose yourself to bright light at the end of this period to advance your body clock further to

the local time.

Before your return flight, use the Philips EnergyUp late in the evening for a couple of days. On the last

night of the trip, try to stay up and use the appliance as late as possible after midnight. On the day of

the flight, avoid any bright light in the morning.

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Philips HF3419/01 User Manual Page 10