|Army H.e.a.l.t.h. Arsenal|
The Pzizz app is designed to help users slip gently into sleep using a combination of music, words, sound effects and binaural beats
to help you de-stress and re-energize. Once users set a listening duration (10 minutes to 10 hours), pzizz generates a unique
sleeping soundtrack for you every time from its library of built-in media.
Users can adjust the volume levels of music, sound effects and vocal tracks to achieve the desired effects, and with more than 10 billion possible combinations of audio elements.
The app is available for free in the app store for iPhone
The Effect of Video Games and Social Media on Teen Sleep
Teens who play video games or use social media before bed tend to go to bed later, take longer to fall asleep, and experience less deep sleep,
according to a recent study published in the
Journal of Adolescent Health.
The study found that teens, who are especially prone to stay up late, may turn to gaming or social media when they are trying to wind down.
Unfortunately, using this kind of technology before bed leads to just the opposite result. The authors of the study speculate that the addictive
nature of the games may lead teens to staying up later even when they feel sleepy.
Teens who spent time with family before bed experienced earlier bedtimes and longer sleep duration. Sleep experts recommend that TVs and
gaming consoles be kept out of the bedroom altogether, but often this is not feasible for many families. A more realistic goal would be
setting a time limit for gaming or a time when the games must be put away.
How can I minimize the effects of jet lag?
Whether you are a Soldier who is traveling to or living in a different time zone, or someone who simply vacationing for a week or two,
everyone is likely to experience jet lag at some point in their life. In addition to experiencing a foggy, less alert state of mind, jet
lag can also negatively affect our physical bodies as well.
According to the
National Sleep Foundation
“studies have shown that [jet lag] actually results from an imbalance in our body's natural "biological clock" caused by traveling to different
time zones. Basically, our bodies work on a 24-hour cycle called "circadian rhythms ." These rhythms are measured by the distinct rise and fall
of body temperature, plasma levels of certain hormones and other biological conditions. All of these are influenced by our exposure to sunlight
and help determine when we sleep and when we wake.”
Symptoms of jet lag can include: disturbed sleep, insomnia, daytime fatigue, difficulty concentrating or functioning at your normal cognitive level,
constipation, diarrhea, a general feeling of not being well, and mood changes. You are likely to experience symptoms on the day you travel and the next
few days after arriving. Depending on how big the time difference and how long you are there, you may need to consult a sleep specialist pertaining
the best method of overcoming jet lag. Some people may require medical intervention, while others may find relief using behavioral and environmental
What to do about it
Although it is impossible to eliminate jet lag altogether, there are some behavioral adjustments you can make to help blunt the impact:
Select a flight that arrives early in the evening and make yourself stay up until   at least 10:00 pm the night before you leave.
Starting one week before your trip, adjust your sleep/wake time by one hour to   match with time zone in your travel destination.
Avoid alcohol and caffeine 3-4 hours before your desired bedtime.
Bring earplugs and an eye mask to help block noise and sunlight on the plane
and once in your new time zone.
Get as much sunlight as possible (without burning) once at your destination.
Sunlight helps regulate your natural circadian rhythm.