Philips HF3419/01 User Manual page 9

Winter blues
If you experience lower energy levels, an increased need for sleep, and a lower mood in the dark
season compared to spring and summer, use the energy light for 20-30 minutes a day. Preferably use
it in the morning to help you start the day. You may also use it later during the day, but do not use it
in the last few hours before bedtime. If you do, the light could delay your sleep and make you even
less energetic the next day.
Winter depression
If your seasonal mood swings are more severe and you suffer from depression, consult a therapist
and only use light therapy under supervision. Your therapist may prescribe 30 minutes of treatment
per day at level 1 or 2 over several weeks.
Sleep patterns
Morning persons tend to wake up early in the morning and usually ind it dificult to stay awake
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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 close to bedtime.
Evening persons ind it dificult to get up in the morning and are full of energy in the evening.
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If this applies to you, you need morning light. Use the Philips EnergyUp within the irst 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 Philips EnergyUp
Time to use EnergyUp
>>
Energy need ^
Lack of daylight indoors
Morning person
Evening person
Afternoon energy dip
Winter blues
The more pluses (+++) there are in a column, the more suitable the time.
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--- means: do not use the appliance at this time.
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Jet lag
Rapidly travelling 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 inluences 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.
Morning Lunchtime
+++ +++
--- +
+++ ++
+ +++
+++ +
ENGLISH
Afternoon Evening
+++ ---
++ +++
+ ---
+++ ---
+ ---
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