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Send a personalized message to say goodnight to your parents, siblings, grandparents, or extended family members. Whether you live near them or you have a long distance relationship, a goodnight message will help you feel closer.

You can see your Nightly Recharge status on your watch and in the Polar Flow app. Based on what we've measured from you, you get personalized daily tips in the Polar Flow app on exercise, and tips on sleep and regulating your energy levels on those particularly rough days. Nightly Recharge helps you make optimal choices in your everyday life to maintain overall well-being and reach your training goals.

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Nightly Recharge status is calculated by combining scores for both ANS charge and sleep charge. Both components are formed by comparing your last night to your usual levels from the past 28 days.

ANS charge gives you information on how well your autonomic nervous system (ANS) calmed down during the night. The scale is from -10 to +10. Around zero is your usual level. Your ANS controls two sets of actions your body can take: whether it's time to fight or flight (sympathetic nervous system), or if it's time to rest and digest (parasympathetic nervous system). The higher the ANS charge, the higher the dominance of the rest-and-digest part of ANS compared to your usual level. ANS charge compares the recovery of your ANS to your usual level from the past 28 days.

Heart rate is mainly regulated by the ANS. Your average heart rate during roughly the first four hours of sleep is measured. A normal value for adults can range between 40 and 100 bpm. It is common for your heart rate values to vary between nights. It's best to compare your last night's value to your usual level.

Heart rate variability (HRV) refers to variation in the time between successive heart beats. A higher HRV reflects the higher activation of the part of ANS responsible for resting and digesting. In general, high heart rate variability is linked to general good health, high cardiovascular fitness and resilience to stress. It can vary greatly from person to person, ranging from 20 to 150. It's best to compare your last night's value to your usual level.

Your Sleep charge looks at how you slept last night compared to your usual level. Your sleep score is a number that summarizes how much and how well you've slept. This score is compared to your usual scores from the past 28 days. The scale of the sleep score is 1 - 100. A typical sleep score is around 70 to 85.

Sleep solidity looks at the quality of your sleep in terms of the number and pattern of interruptions in your sleep. Your usual level shows how this component was usually scored during the past 28 days. A good night's sleep consists of long, uninterrupted periods. However, it's perfectly normal to have some interruptions in your sleep - in most cases you won't even remember being awake. The components of the solidity theme are evaluated against the indicators of good sleep quality based on the current sleep research literature.

A healthy adult normally goes through 4-5 sleep cycles over the course of a night. Normally sleep cycles proceed from light sleep into deep sleep, and then back to REM sleep. Sleep regeneration looks at the quality of your sleep in terms of the proportions of restorative sleep stages: REM sleep and deep sleep. REM sleep is important for learning and memory. Deep sleep restores your body. A healthy sleep structure contains a good amount of both REM sleep and deep sleep. Your usual level shows how this component was usually scored during the past 28 days. The components of the regeneration theme are evaluated against the indicators of good sleep quality based on the current sleep research literature.

You can compare and analyze your Nightly Recharge details from different nights in the Polar Flow app. Choose Nightly Recharge from the Flow app menu to see the details of your last night's Nightly Recharge. Swipe the display right to see the Nightly Recharge details for previous days. Tap the ANS charge or sleep charge box to open a detailed view of ANS charge or sleep charge.

Select Sleep from the Flow app menu to see your sleep data. In the sleep structure view you see how your sleep has progressed through different sleep stages (light sleep, deep sleep and REM sleep) and any interruptions to your sleep. Usually sleep cycles proceed from light sleep into deep sleep and then to REM sleep. Typically a night's sleep consists of 4 to 5 sleep cycles. This equals to approximately 8 hours of sleep. During a normal night's sleep there are numerous short and long interruptions shown in orange on the graph.

If your ANS charge status or sleep charge is particularly low, you get a tip that helps you get through the days with a lower recharge. They are practical tips on how to calm down when you're in overdrive and energize when you need a boost.

Objective: Shift work disrupts circadian rhythms through environmental factors such as disruption of the light-dark and rest-activity cycle. This study aims to evaluate the nutritional status, circadian phenotype, sleep quality, and anthropometric measurements in nurses working in rotating night shifts.

Method: The study included 44 nurses working in rotating night shifts. Physical activity records for 4 days and 24-hour dietary recalls for 7 days were taken. To evaluate the circadian phenotypes and sleep quality, the Morningness-Eveningness Questionnaire and the Pittsburg Sleep Quality Index were used, respectively.

Results: Most nurses were evening chronotype and had poor sleep quality. Shift work was associated with higher daily energy intake and lower total daily energy expenditure (p < 0.05). On the night shifts, while fiber-rich foods such as beans and fruit consumption decrease, the consumption of fats, sweets, and cereals increases. While carbohydrates, total fat, and cholesterol intake were higher in only women on the night shift (p < 0.05), saturated fat and calcium intake were higher in all nurses (p < 0.05). While the water intake of the nurses was lower on the night shift (p < 0.05), tea intake was higher in women (p < 0.05). A correlation was found between total shift work duration, body mass index (r = 0.525), waist circumference (r = 0.577), waist-height ratio (r = 0.584), and body fat percentage (r = 0.513) (p < 0.001).

Hotel elite status is a great way to make your travels more rewarding and less stressful. Each major chain offers several perks to loyal members, but how much are the different tiers worth? Is one program more rewarding than another? And is it even worth pursuing elite status at all?

Today we'll dive into the status hierarchy for World of Hyatt. The goal is simple: assign a specific value to each elite tier to help you determine whether or not to pursue (or maintain) Hyatt elite status in 2023.

The final dollar amounts we landed for each tier represent the value you'd get after reaching that status level and continuing to qualify every year. If you're starting from scratch, you won't enjoy any benefits until you reach Discoverist status.

Finally, most of the below perks are not provided at Small Luxury Hotels of the World properties currently integrated into the World of Hyatt program. Even though you can earn points and elite night credits for stays at these hotels, the only elite status perk you'll enjoy is bonus-point accrual.

The lowest tier in the World of Hyatt program is Discoverist status, typically earned after 10 nights, 3 meetings and events or 25,000 base points ($5,000 in spending). Remember, It's also included as an automatic benefit on the World of Hyatt Credit Card and World of Hyatt Business Credit Card.

Since the World of Hyatt Credit Card awards cardholders five elite night credits and another two for every $5,000 you spend on the card in a calendar year, you can effectively "buy" Explorist status without any stays by simply spending $65,000 in a year on the card. However, we assume that most travelers would qualify with a combination of the two.

You can use a single Club Upgrade on a stay of up to seven nights, and they are valid on eligible paid room rates and rooms booked using points. Unfortunately, you might not be able to use them on free night awards like the Category 1-4 certificates offered to Hyatt credit card holders.

Again, as noted above, you earn five elite night credits just for holding the World of Hyatt Credit Card and can earn additional elite qualifying nights by spending on the card, so this may allow you to close the gap.

Each one covers a stay of up to seven nights. Like the Club Upgrade awards, you can use them on paid stays and standard award stays (including Points + Cash reservations) but not awards booked with free night certificates. They are valid through the end of the year they were earned, plus an additional 14 months.

However, many may be starting from scratch. If this is the case, you won't enjoy any benefits until you have completed 10 nights and earned Discoverist status. After that, you won't enjoy additional benefits until you hit 30 nights to earn Explorist status. So, how can you quantify this climb up the ranks?

For Explorist status, we removed the value of the Category 1-4 and Club Upgrade awards ($250) since they are fixed values once you reach certain thresholds (as opposed to variable perks that become more valuable as you complete more nights). Meanwhile, for Globalist, we removed the Suite Upgrade awards, two free night awards and all Milestone bonuses, which dropped the value by $1,550.

For example, say you expect to stay 75 nights. With these numbers, you'd get no benefits for the first 10 nights, enjoy Discoverist benefits for the next 20 nights (at a rate of $12.92 per night), then enjoy Explorist benefits for the next 30 nights (at a rate of $21.25 per night), and finally enjoy Globalist perks for the remaining 15 nights (at a rate of $47.22 per night). 2351a5e196