Optimum timing of brainwork requires both low homeostatic sleepiness and low circadian sleepiness. There are two quality alertness blocks during the day: Both are marked as yellow blocks in the graph above. For best learning and best creative results use these yellow blocks for brainwork. Caffeine can only be used to enhance alertness early in this optimum window. Later use will affect sleep caffeine half-life is about six hours. Optimum timing of exercise may vary depending on your exercise goals and the optimum timing of zeitgebers e. In this example, the stress block is followed by the exercise block to counterbalance the hormonal and neural effects of stress before the siesta.
Unmarked white areas can be used for the lunch before siesta and fun time unrelated to work in the evening at a time when the ascending circadian sleepiness makes creative work ineffective. That white evening protective zone should be free from stress, alcohol , caffeine , etc. Recommended activities might include fun, games, relaxation, TV, reading, family, DIY, housework, etc. For inveterate workaholics, less challenging and stress-free jobs might also work ok. The best litmus test for a well designed day is that all activities should be fun! Brainwork is fun only if your brain is ready.
Sleep is fun if you are ready. Rest and entertainment feel in place only after a productive day. Even a bit of stress can be fun if it is properly dosed and timed. You do not need to be an adrenaline junkie to enjoy your stress and exercise slots. There is little exaggeration in saying that a good understanding of the circadian cycle is the key to a happy and productive day!
The slanting green line separates the graph into the areas of phase advanced right and phase delays left. The line is determined by points in the graph where the waking time horizontal axis added to the sleep time left vertical axis equals to The place where the green breakeven line crosses the red sleep length line determines the optimum balanced sleep cycle of 24 hours. In the presented example, The greater the angle between the green and red lines, the harder it is to balance sleep and fit it into the 24h cycle of the rotating earth.
In the example, adding waking hours does not shorten sleep much enough to make the balance easy. This implies that a religious adherence to a However, this shortened waking day may increase sleep latency and increase the probability of premature awakening, which can also tip the balance towards the phase delay. The vertical aqua line shows where the expected sleep time added to the waking time equals to 24 hours crossover with the green line representing a perfect hour day.
For example, without medical intervention, only a large protective zone in the evening, early nap or no nap , and intense morning exercise can help balance the day in DSPS. This graph is based on data that is true solely for a free running sleep condition. If you use an alarm clock to regulate the timing of your sleep, this measurements and recommendations may not apply! In addition, timing and the amplitude of changes differ vastly between individuals!
If you sleep against your natural rhythm you will often experience tiredness or drowsiness that can be resolved by adjusting the sleeping hours. In healthy individuals, the daytime alertness is primarily determined by:. All those factors are closely associated with the sleep phase. Free running sleep provides the best way to maximize the alertness throughout a waking day. Free running sleep is likely to shift the minimum temperature point from the early morning closer towards the middle of the subjective night. You should notice increased sleepiness before going to sleep and no sleep inertia upon awakening!
If you cannot free-run your sleep, it is very important to understand the relationship between your homeostatic and circadian sleep drives as compiled in the table below. In the course of the day, you should move in sync between the yellow areas of the table, i. The gray areas illustrate when your sleep falls out of sync:. Wait for the arrival of the circadian phase. Delay going to sleep by hours.
Adjust your sleep phase to your circadian e. Few upwardly mobile people in the modern rat-race society can live without an alarm clock. With a shot of strong coffee and round-the-clock stress, most people learn to live and survive with an alarm clock. That leaves a minority that wake up naturally. Increasingly, time becomes the most precious commodity in society where achievement is often associated with speed and perfect time-management.
However, alarm clocks introduce harmful side effects: At worst, those factors will result in physical damage to the brain e. The art of time-management makes it possible to live at a high speed with an alarm clock at your side, and still be free from stress. However, the societal damage inflicted by alarm clocks and sleep deprivation is unforgivable. An alarm clock that interrupts your sleep damages your memories, your ability to learn, your creativity, your mood and temper, your relationships with other people, your ability to focus, and your overall intellectual performance!
Dr Robert Stickgold has showed that people, who learn a skill during the day, do not show significant improvement until they get a sound hours of properly structured sleep . There was a noticeable correlation between the degree of improvement and the quality of sleep received. My own work with SleepChart also shows that the use of alarm clocks can dramatically reduce memory recall and consolidation. Forgetting is so painless that we rarely notice its effects. In a natural way, forgetting will proceed even if you get as much sleep as you need, and it is difficult to point to specific memories lost as a result of not sleeping enough.
Moreover, sleep deprivation may leave your memories intact while their storage will be sub-optimum. The difference may be impossible to spot without measurement. We are more likely to notice sleepiness, reduced mental agility, or bad mood. Disrespect for sleep has reached biblical proportions. This is most noticeable in the US, and other highly industrialized nations.
The article suggests a "fresh" mind method that capitalizes on the fact that stress hormones help keep you alert. However, there is a simple and the only rational remedy for "rude awakenings": Jumping like a man on fire is not likely to have a positive effect on your creative potential! You may often notice that waking up with an alarm clock gives you a quick start into a day. You may then come to believe that using the alarm clock might help you keep alert later during the day. This is not the case. The alarm signal simply scares your brain into wakefulness disrupting the carefully planned process of neural optimization that occurs in sleep.
As a result, you get an immediate injection of adrenaline and your levels of ACTH and cortisol also increase. This is cortisol that peaks at awakening in natural sleeping rhythm that provides you with the fresh-mind impression. With passing time, this cheaply gained alertness will wear thin unless you continue abusing your physiology with more "remedies".
You may use more scare tactics for keeping yourself alert, abuse caffeine, or even get a more profound effect with modafinil , cocaine , or amphetamines. Alertness should be achieved with the help of sufficient sleep, not despite the lack of sleep! Apart from your reduced ability to learn new things, all unnatural anti-drowsiness methods will produce a great deal of side effects that can be pretty damaging to your health in the long run.
All efforts to overcome sleepiness by means other than sleep itself can be likened to a chase of the first high in the use of psychoactive substances. If you drink buckets of coffee, do pushups, pour cold water over your head, or slap your face, you only dip into the last reserves of your alertness hormones that only worsen the effects of deprivation after the effects of the stimulation wear off, which is usually a matter of minutes. Rarely can you get a boost lasting more than an hour, and the more you perk up, the lower you fall in the aftermath.
If your life without an alarm clock may seem like an impossibility, you will probably need to use all methods in the book to be sure you get enough sleep and minimize the damage. If you need to wake up early at the cost of your brain, avoid the insomnia trap! Insomnia trap is a vicious circle of:. It is better to go to sleep at a natural hour i. If you cannot reset your phase and still feel tired when getting up early on a regular basis, consider choosing a job that is acceptable for your body, not the other way around.
Your long-term health and well-being is at stake. If you absolutely cannot live without an alarm clock, you can at least start from changing your mindset about the importance of sleep and ensure you do not impose wrong habits on your children. Perhaps the young ones will be lucky enough to work in a flex-time system that will make it possible to get sufficient amount of undisturbed sleep.
At least, do not set a bad example! President Bill Clinton was woken up twice by telephone during the night of April 22, before the infamous I. He was probably the most often disrupted and sleep deprived president in history. Only after a heart surgery did Clinton take diet, sleep and real exercise seriously. Those interrupted nights would definitely influence his performance and the quality of his decisions! Has anybody thought of a rule: Do not wake up the president? A rule that could only be revoked in a true national emergency?
He was also woken up after a suicide bombing in Jerusalem in It seems that only Ronald Reagan had pretty strong rules for protecting his own sleep. He also famously napped during some cabinet meetings. He slept through a couple of international events without an apparent negative impact on his somewhat delayed decision-making. Critics would say he slept through the entire Iran-Contra affair.
Was Reagan so protective of sleep because he understood the role of sleep better, or perhaps he was just a bit lazier than other presidents? However, he sure set a good example. An alarm clock can't be that bad for you because of the simple fact that most people use it and I never noticed any problem with them: Everyone in my family has been using one since they were children, and no one suddenly went crazy or began to mutate into a monster yet!
If the intrusion into natural sleep is not large e. Alarm clock will do far more damage if it cuts deep into the middle of the night sleep. You can compare the use of alarm clocks to smoking or eating hot dogs. The harm is not great enough to be instantly noticeable. It took the public many years to largely accept that "smoking is bad" or "fast food is bad". It is hard to quantify the degree of damage. However, as we move to knowledge society where our intellectual performance becomes increasingly important, the effects of sleep deprivation will come under closer scrutiny and alarm clocks are bound to gradually fall out of favor.
Unlike hot dogs, they are already universally hated by their users. Most people are able to somewhat adapt their sleep to their schedules if their routines are regular enough. When those people need to resort to the use of the alarm clock, they cut less of their sleep and the damage is proportionally smaller. Nevertheless, we should always strive at eliminating alarm clocks altogether. Most of all, we should protect our kids from suffering interrupted sleep! Sleep inertia is the feeling of grogginess that may follow sleep. There are different types of sleep inertia and there is a monstrous confusion in terminology, as well as a great deal of confusion between different types of sleep inertia in scientific literature.
An example of a confusing definition of sleep inertia: A more appropriate definition would say "Sleep inertia refers to the feeling of grogginess that is a result of interrupted sleep or other violations of sleep hygiene". Most of all, sleep inertia is not an inevitable part of sleep in humans. In healthy individuals, sleep inertia is a direct result of errors in the art of sleeping. With a religious adherence to the principles of sleep hygiene, you need not ever experience sleep inertia and its negative consequences for learning, attention, health, etc.
This question does not have a straight answer. Whatever you read on the subject, make sure you deconvolve the all-encompassing term "sleep inertia" and ask the same question for each of the types of sleep inertia. If you interrupt deep sleep, it will always feel bad. The degree of that feeling will likely depend on the depth of sleep, your homeostatic status and, to a lesser degree, your circadian status only because deep sleep is largely homeostatic. However, if you interrupt REM sleep, it is more likely to have a more profound effect at the times of the circadian REM peak.
Finally, the wrong-phase inertia is purely circadian. It will hit you only in the periods of your subjective night, and it will dissipate on its own at time of your subjective day. You can google out dozens of remedies against sleep inertia example , and you might be amazed that there is a big wide hole in reasoning behind all that "Internet advice", which often fails to notice that: The more powerful the inertia, the greater your chances of quickly falling back asleep.
Remedies like coffee or exercise might make you feel better or not , but they can do their own damage. If your profession calls for waking up in the middle of the night, remember that you are doing the service at the cost of your own health and longevity. Wrong-phase inertia is a bit harder to combat. In many cases you won't be able to fall asleep. Even worse, trying to sleep can sometimes make things worse. The best solution is to suffer through the discomfort, avoid napping till your next subjective night period, and go to sleep in the right phase.
Most of the time, sufficiently long wakefulness and hitting the right phase will help you instantly synchronize all sleep variables. However, in some cases, circadian ripples may drag for days, esp. If you do lots of shift-work or intercontinental flying, it is very easy to be confused about when your subjective night time occurs. In such cases, you could use SleepChart Freeware to get some visual support that makes a guess easier. Amazingly, the confusion into the types of sleep inertia has been responsible for yet another myth: Well-timed sleep will not cause sleep inertia and will not contribute to a decline in learning.
Just the opposite, it is min. Naturally, this is only true in free running sleep. All too often, alarm clocks are used to interrupt the night sleep and the early morning is pretty unconducive for learning. All those three conditions can fool the sleep control systems into thinking that the nap is the opportune time for launching a full-night sleep episode. If an attempt to launch full-blown sleep takes place long before the main circadian low nighttime acrophase , you may wake up prematurely with the sense that you got an incomplete and unrefreshing nighttime sleep.
Such sleep will leave you groggy and will make it harder to initiate proper sleep during the subjective night. To avoid sleep inertia associated with napping then, avoid sleep deprivation in the first place, and read about the optimum time window for napping. Many people believe that long sleep causes sleep inertia, headaches, etc. The root cause of problems that follow long sleep is prior sleep deprivation or sleeping in a wrong phase.
Unusually long sleep is simply not possible in a healthy individual on a free running schedule. It is usually a severe sleep deprivation that makes it possible to fall asleep well ahead of the optimum circadian bedtime. The unusually long sleep will then carry through the subjective evening and the entire subjective night, adding up to some highly unusual sleep totals hours. Such sleep is often followed by a state that is reminiscent of sleep inertia the "worn-out" syndrome.
No wonder it is easy to build a wrong association between long sleep and sleep inertia. It is very difficult to persist in a long-sleep routine, since the sleep-regulating mechanism will quickly bring the length of sleep to a more typical range. On one hand, the "worn-out" syndrome might seem to persist if the sleep period is wrongly adjusted to the circadian cycle.
On the other hand, the "worn-out" observation is usually produced by those who cannot get enough sleep during the week and then sleep long on the weekend. In the latter case, follow-up observation is often impossible due to the next week's obligations. This deepens the wrong conviction that too much sleep is harmful. Healthy individuals cannot get "too much sleep"! Their brain will simply produce natural waking up at the right time. Drs Jim Horne and Daniel Kripke may claim otherwise. Perhaps they never tried to nod off at a peak alertness window? With well-designed shiftwork, those numbers could look much better.
This would not, naturally, change the fact that all forms of sleep regulation are risky and potentially unhealthy. Research shows that shift-workers suffer from various gastrointestinal and cardiovascular problems. Cardiovascular changes might be mediated by inflammatory markers such as C-reactive protein. Many have problems with achieving refreshing sleep. After many days of chronic sleep restriction, a significant degree of cognitive decline accumulates. This decline leads to levels that in the end approach those found in severe acute total sleep deprivation.
Substance abuse among shift-workers is also much higher than average. Seemingly minor problems such as headache, inattention, decline in libido, fatigue, irritability, etc. The set of problems affecting shift-workers is pretty familiar to researchers studying jetlag. Separate medical terms have been coined for the two related sets of symptoms: The most dramatic finding in reference to jetlag was the loss of cells in the hippocampus in flight attendants who were employed for longer periods in jobs involving intercontinental flights Cho  ; Cho et al.
We can surmise that the exactly same health issues times ten would affect polyphasic sleep adepts if they could only last on their schedule long enough. In addition to the direct effects of sleep phase misalignment, there is also a degree of sleep deprivation in shift-work and jetlag. Sufficient sleep is important for proper glucose metabolism and prevention of obesity and type II diabetes.
Sleep restriction decreases the levels of leptin and has an opposite effect on ghrelin. Those two appetite hormones, as a result, make sleep deprived individual feel hungrier than well-rested individuals and shift upwards the set point of body fat weight in the caloric balance homeostat. This change corresponds to some extra kcal in free running feeding, or over 3 kg of fat per month in energy terms.
Sleep restriction can easily halve insulin sensitivity leading to type 2 diabetes. It also significantly increases the risk of hypertension , stroke , heart attack or kidney failure Van Cauter et al. Other hormonal changes include increase in thyroid hormone levels Allan and Czeisler  , prolactin , LH , and estradiol Baumgartner et al. Finally, the root cause of many phase shift problems is a complex impact of shift-work and jetlag on the circadian changes in the level of the stress hormone cortisol.
The net effect of the impact of cortisol level changes is the hypercatabolic state that effectively results in the body "eating itself up" in the long run. This way, when neglecting your body clock, you can become obese and biologically "wasted" at the same time. In , the International Agency for Research on Cancer issued a statement saying "Shiftwork that involves circadian disruption is probably carcinogenic to humans". Using the term "carcinogenic" is probably slightly misleading as the actual cause of increased cancer in shift-workers is probably related to the decline in the immune function and the body's natural ability to fight off mutating cancer cells.
However, the statement is important as it seals the fate of shift-work and jetlag, which should ultimately fall into the category of long-term health risk factors that cause wide ranging and serious systemic health problems. For more about the tiny and delicate structure of the body clock, see the section devoted to the suprachiasmatic nucleus. I often qualify shift-work as a health risk with the designation "poorly designed". This is because it is possible to design schedules for a group of people where the circadian disruption is minimum. Using chronotherapy it is possible to gradually phase in employees into working through the night.
The chief principle of such a therapy is that phase shifts should not exceed one hour per day and should, with few exceptions, be forward shifts i. All therapies that depart that principle and involve leisure time, napping, bright light, melatonin , sleeping pills , modafinil , etc.
This misalignment can only be remedied by a gradual properly timed phase-shift-based adjustment. Even though many shift workers will disagree with me mostly for psychological and convenience reasons , I insist that it should be easier and healthier to maintain a night shift for a longer period e. Some cancer researchers also oppose long periods on night shifts due to the documented decline in melatonin that is believed to have cancer protective properties  .
However, those need to be weighted up against an even more serious problem of the circadian disruption. One of the most persistent myths about sleep is that our body is programmed to get as much sleep as possible. Even some reputable researchers subscribe to this idea!
They compare sleep to overeating. Some note how long Inuit sleep in winter. Others note that people allowed to sleep freely often binge heavily and clock up an indecent number of sleeping hours. As if conservation of energy was the main function of sleep. As if all animals were made as lazy as they are perpetually hungry. Some scientists even contemplate sleep restriction analogous to calorie restriction.
It is conceivable that sleep restriction might be helpful in some rare cases in sick people e. However, it's analogy to calorie restriction is as weak as the reverse proposal: The myth was probably born from epidemiological studies that show that people who sleep 7 hours per night live longer than those who sleep 9 hours per night. However, the suggestion to restrict sleep to live longer is as smart as an effort to shrink or stretch people just because those who are very short or very tall do not live as long as an average man in the street.
We can't demonstrate any evolutionary advantage to getting more sleep than neurally necessary. The harmful myth of excessive sleeping might make you think that free-running sleep will make you sleep longer in the same way as free access to the kitchen will make you overeat. Considering the known functions of sleep, there is no specific benefit to sleeping beyond the standard hours. Sleep is a neurophysiological consumer of benefits accumulated in waking such as learning, exercise, etc. Its healthy homeostatic and circadian control roughly ensures the optimum proportion of sleep to waking.
People who binge on sleep in free-running conditions usually come from a period of long-lasting sleep deprivation or initiate sleep too early in reference to their circadian phase. Their total sleep time quickly drops to their natural average after a couple of days on a free schedule.
A study showed that to get over 8 hours of uninterrupted sleep, the sleep should be initiated some 6 hours before the temperature nadir shortly after the alertness acrophase Dijik and Lockley . The same can be seen in SleepChart data submissions. For example, in the presented graph, maximum length of sleep is obtained when sleep is initiated 3 hours ahead of the most favored bedtime merely an hour after the evening "forbidden sleep zone".
Those observations have put paid to the idea that we have a tendency to sleep excessively. If your main concern is time, you can survive on less sleep and get more time at the cost of your mental acuity. If your main concern is the brain power, you should live by the motto: Maximum efficiency of sleep is accomplished when sleeping without artificial sleep regulation i. Free-running sleep schedule will make you sleep less on average. It will make you sleep much less than on any artificial sleep schedule that forces you to catch up with the accumulated sleep debt.
Irregular schedule is bound to produce deficits because you can accomplish irregular sleep only by interfering with it. To read more about excessive sleeping see: Jim Horne and Daniel Kripke. In this section, I would like to demonstrate that people can differ vastly in their sleeping habits, and some of the differences have an important underlying biological cause.
Scientists use the term chronotype to differentiate between different sleeping time and duration preferences that characterize different individuals. One person's chronotype might make him a short sleeper. Another's chronotype will make him an owl. Yet another's chronotype will make his doctor diagnose a sleep phase disorder.
Despite a seeming variety, a small set of underlying variables should make it rather easy for you to figure out your own chronotype. Your chronotype may determine your suitability for certain professions. Luckily, you do not need to determine your chronotype before you choose your major or your job. Many people naturally gravitate towards activities and professions that match their natural sleep habits. A physician or a fireman needs to tolerate shift work and interrupted sleep. To illustrate individual sleep patterns I use a freeware application called SleepChart that you can download here to visually chart your own sleep Wozniak et al.
If you collect a few months of data, I would be very happy to receive your data file for analysis and future research. Sending SleepChart data requires a single click in the program. The cycle of sleep and waking is regulated by the body clock. Body clock is located in the brain and is primarily based in the suprachiasmatic nucleus see the chapter devoted to the SCN.
The clock has a period of about 24 hours. During a single 24 hour day we have a period of hours when we are very sleepy. This is the time when we normally sleep. During the remaining hours we are usually awake or take a nap at siesta time. As mentioned earlier, only a small portion of the waking time is suitable for top-quality intellectual effort see: Optimizing the timing of brainwork.
The period of maximum alertness may last as little as hours. We should plan our day in such a way so that sleep comes at the time of maximum sleepiness, while activities that demand maximum focus or creativity fall into the hours of maximum alertness. It is very difficult and usually very unhealthy to force the body and the body clock to change the timing of waking activities and sleep.
It is far easier to do the opposite: That adaptation will depend on the unique properties of one's own body clock. In the following sections I will try to show different types of sleep habits determined by the properties of the body clock that characterize a given individual. There are two main mechanisms that regulate sleepiness see: Two components of sleep.
One is the body clock , and the other is the "wake-meter". Body clock produces increased sleepiness every 24 hours. The wake-meter increases sleepiness with prolonged wakefulness i. In sleep literature, these two mechanisms are called the circadian and homeostatic components of sleep propensity. What is your type? You can find many lark-or-owl tests on the net. However, I have not yet seen even one that would be well-designed to truly answer the question of your genetic predispositions. In particular, the same person on a work-week schedule may be classified as a different chronotype than when he or she is on a free running schedule.
Few people know that they can easily adapt to a completely different schedule by means of chronotherapy e. If you ask a typical owl to go to sleep minutes later each day, the owl will keep shifting its bedtime to later hours. Initially, it will sleep during the day. That sleep will shift gradually to even later hours until the owl finds itself going to sleep in the very early evening just to get up before the larks!
Surprisingly, even the most committed owl can then comfortably stick to the early waking hours for quite long! There is little natural preference as to the sleeping time of the day! However, there is a factor that drives people into believing they are of a given sleep-time preference type. This is the length of the circadian cycle and their ability to entrain it to 24 hours. As mentioned earlier, typical circadian clock period lasts longer than 24 hours. Those people whose cycle is particularly long tend to go to sleep later each day.
They push the limit of morning hours up to the point when their compulsory wake-up time results in unbearable sleepiness. In other words, people with long cycles will tend to work during the night and sleep in the morning as long as it is only possible. A smaller proportion of people will experience short circadian periods and experience extreme sleepiness in the early evening.
This is the lark type. Life forces larks to go to sleep slightly later than their natural preference family, work, light, etc. This keeps larks in line with time and they will often claim that the quiet of the morning, the singing of birds or the beauty of the sunrise keeps them getting up early. Yet it is still possible to forcibly push a lark to gradually shift sleeping hours and behave like an owl! In a modern society, only a small fraction of people can boast a perfectly steady and regular natural sleep pattern.
Not only are these the healthiest people around, they are also creatures of habit in reference to their sleep and waking rituals. They obey their rituals religiously, avoid alarm clocks, avoid evening entertainment, avoid medication that affects sleep, etc. Unlike those well-regulated individuals, owls shifted to a morning schedule will gradually tend to advance to their standard late-night rhythm. Similarly, larks will quickly shift back to getting up with the birds. Some correlation studies showed that owls as defined by the timing of melatonin release exhibit slightly higher IQs than larks Roberts and Kyllonen .
Understanding the control mechanisms that produce sleep and wakefulness is extremely helpful in understanding sleep habits. It is particularly useful in individuals suffering from a number of sleep disorders, esp. Simple measurements of circadian variables and simple tools of chronotherapy may bring sound sleep to those who often struggled for years with insomnia , unsatisfying sleep, or sleep in wrong hours. Better understanding of chronobiology could also help extinguish dangerous practices such as poorly planned shift-work , disrespect for health consequences of the jet lag, cumulative sleep deprivation and the Internet fad of Uberman sleep.
To illustrate various sleep habits I use charts from a freeware program SleepChart. You can download SleepChart here and begin your own analyses today. All you need to do in the program is to click the beginning and the end of the sleep block in the graph. See the bottom of the SleepChart window for exact time corresponding with the position of the mouse pointer. If you set a wrong block, select it with a click and press Del. Using SleepChart data, I will try to explain the main reason for which healthy people may not be getting refreshing sleep: SleepChart attempts to approximate the circadian acrophase that correlates with maximum sleepiness, low body temperature, low ACTH , high melatonin , etc.
The underlying assumption is that when you log your sleep with SleepChart, you do not attempt to artificially play with the sleep hours. Each intervention in the sleep schedule makes the tools used in SleepChart work with lesser accuracy. Here are the most important interventions that should be avoided:. On those rare occasions when you delay sleep or use an alarm clock, you can disqualify the sleep episode with the appropriate markings. However, all attempts to modify the sleep schedule will partly fool the algorithm and your reading will be inaccurate or plain wrong.
It is also very important that you do not attempt to follow the circadian approximation when determining your optimum sleeping hours! You should always give priority to your natural body signals, i. Following SleepChart approximations can result in a positive feedback of error. In other words, errors in the graph may be amplified by your attempts to follow the graph. This can disrupt the sleep cycle. At worst, you could even self-diagnose yourself with DSPS without actually suffering from the disorder!
Your only and sole "go to sleep" criterion should be rapidly increasing sleepiness. You may use the graph to approximate the moment in which the readiness for sleep will occur so that you could "cool down" in time. Courtesy of the numerous contributors who sent in their SleepChart data, we can draw a number of interesting conclusions.
The most compelling one is probably the confirmation of the hypothesis that we might be facing an epidemic of Delayed Sleep Phase Syndrome DSPS in younger generations, esp. The epidemic is a result of an ever-growing discrepancy between the environment in which humans and their primate ancestors evolved over the last several million years, and the environment in which we live today with electric lighting, Internet, computers, TV, rat race, and hour society.
The increasing gap between lifestyles and biology leads many to seek radical solutions and take on drastic measures. A quick survey of those who attempted to adapt to an Uberman sleep schedule reveals an interesting truth. Although the idea to squeeze in more waking hours into a day is very appealing, most of the "experimenters" began their interest in polyphasic sleep as a result of troubles with achieving refreshing sleep!
Some people reacted with skepticism to the concept of using SleepChart as a sleeping prop: Sleep is as natural as breathing air or drinking water and if you have to set up complicated charts and experiments, and utterly eccentric sleep-activity patterns just so as to get some decent shut-eye, then you must have a problem - but one more of a psychological than a physiological nature". It is true that sleep will occur naturally in a natural setting. SleepChart may seem complex, but it might still be the easiest way to predict the optimum timing of sleep in free-running conditions for people who may have problems with sleeping.
SleepChart will only ask you when you go to sleep and when you wake up naturally. All computational complexity is hidden in the background. The approximation procedure needs no further input from the user and it predicts the circadian acrophase as well as the optimum bedtime. SleepChart can even disentangle homeostatic and circadian components of sleep. Understanding these can also be helpful in planning healthy sleep.
I agree that the need to resort to tools such as SleepChart is a sign of troubled times. However, SleepChart has a proven record of helping people understand their seemingly irregular sleep patterns and organizing their sleep. Falling asleep might be natural, but there are many factors that mask sleepiness or magnify it.
For people on very irregular sleep schedules this can pose an insurmountable obstacle! People with sleep problems are often little understood by the naturals: Surely this is as it always has been for most people throughout history and surely this is how it will always remain". This attitude towards sleep problems is not much different from telling a clinically depressed person: A tortured insomniac will only get more upset with himself or herself if s he is told that sleepless nights come from "unsolid work", "indecent meals", "improper family life" or treating others "inhumanely".
The trouble stems from the clash of biology with modern lifestyle. With the arrival of artificial lighting sleep disorder statistics skyrocketed. These were only made worse by television, computer games and the Internet. With the advent of mobile telephony and instant messaging, insomnia and sleep phase disorders seem to reach epidemic proportions. Fewer people are able to leave work behind, cope with stress, or give up evening activities. Without a major change in lifestyle or a breakthrough in circadian control methods, people affected with lifestyle-related sleep disorders are faced with a choice between a daily sleep deprivation misery and radical solutions such as throwing away the alarm clock.
Certainly, we can expect science to come up with answers to the problem. Until that happens though, waking up "happily refreshed" remains a privilege of a shrinking subset of the population in industrialized nations. To make it possible to analyze the connection between sleep and learning, SleepChart has been integrated with SuperMemo speed-learning software.
Keep in mind that some of the functions related to memory are not included in the freeware version due to the fact that it does not have access to your learning data. SleepChart was included in SuperMemo a few years ago upon the understanding that sleep is vital for learning. To sleep well and to learn well, one needs to understand his or her own circadian rhythm. SleepChart in SuperMemo was designed with the view to assisting in that task. It can help you optimize the timing of sleep as well as to optimize the timing of your learning. Moreover, you can submit your sleep and learning data for analysis and have your own contribution in our research over the impact of sleep on memory.
You can access SleepChart in SuperMemo with: In SuperMemo, the learning timeline is generated automatically. Each time your make repetitions with SuperMemo, the learning block is added to the timeline displayed in red on the graph. On the other hand, your sleep data must be logged in manually displayed in blue. At minimum skill level, you can use SleepChart for a basic visual inspection of your favorite learning and sleep hours. However, more advanced functions such as optimizing the time for learning or the time for sleep require advanced analysis and understanding of circadian rhythms.
If you start logging your sleep data today, you will be able to use future, more advanced versions of SuperMemo to study and understand your sleep and learning. The timeline of sleep in SleepChart must be logged manually. To log a block of sleep, click the beginning of the block sleep start and then click the end of the block sleep end. You can also start from clicking the end of sleep first. Sleep blocks above 22 hours are disallowed. Sleep blocks cannot overlap with repetitions timeline you cannot learn with SuperMemo and be asleep at the same time.
If you have already collected your sleep data in SleepChart Freeware , you can import this data to SuperMemo with File: SleepChart file you can also import data from a spreadsheet. If you import files from SleepChart Freeware, you can test for sleep and learning overlaps with File: Protection from block overlaps is an important advantage of using SleepChart in SuperMemo as opposed to a standalone SleepChart, in which it was very easy to fall out of phase in logging data e.
You can mark blocks of forcefully delayed sleep, as well as mark blocks cut short with an alarm clock or other factors. Please note that you can get best analytical results if you do not artificially regulate sleep e. Applied models will not fully account for artificial intervention. Last but not least, natural sleep is what you should aim for in learning as well as for the sake of maximum health and well-being. Combining sleep timeline with repetition data taken from SuperMemo opens an array of new research and optimization options. Various sleep statistics pertaining to individual days can be displayed on the right.
For example, if you woke up for min. Short nocturnal awakenings are a norm, even if we are not aware of them, and have little impact on learning. Sleep block consolidation often unmasks important properties of sleep e. It helps treat successive sleep episodes as an expression of a single period of high sleep propensity.
In addition to sleep statistics, optimum bedtime can also be estimated in SleepChart. Two independent models are used to predict middle-of-the-night points as well as the expected optimum retirement and awakening times. Those approximations may be helpful in optimizing sleep in people who work shifts or sleep in irregular hours for various reasons.
For example, after a week of irregular sleep, it may be difficult to determine the optimum retirement hour that is likely to produce best quality sleep. Going to sleep too early might result in premature awakening which may often ruin the night sleep entirely. Going to sleep too late may result in short night sleep, sleep deprivation, and reduced alertness on the following day.
Predicting optimum sleep time on the basis of sleep history is inexact science, and the two models used may produce different outcomes. Your natural instinct should always take precedence over mathematical models. Moreover, best results in sleep optimization are accomplished in free-running sleep. If you use an alarm clock, or force yourself awake through the night, or take sleeping pills, the models may not adequately account for the chaotic change that is occurring in your sleep control systems.
The circadian graph in SleepChart can help you better understand your sleep patterns, as well as to visualize the degree of cycle instability i. You will need a few months of data before the graph becomes meaningful. In addition, subjective night approximation lines in the sleep log are subject to substantial hysteresis. If your lifestyle changes dramatically e. The circadian graph may then be more difficult to interpret.
In such cases, you can use From the first day and To the last day options to demarcate the period of interest. This will limit the analysis to a selected period characterized by a selected lifestyle. Blue line shows the preferred time to fall asleep. It corresponds with sleep propensity derived from the number of sleep blocks falling into a given hour of the waking day, where zero on the horizontal axis refers to the hour of waking up. Percentage of sleep episodes initiated at any given time is displayed on the right vertical axis.
The blue line roughly expresses your "tiredness of wakefulness". It also expresses your ability to fall asleep. Your own optimum bedtime hour is your personal characteristic as it differs between people. For most people the optimum bedtime falls into the range of hours from waking.
In the example, the most favored bed time occurs in the 18th hour of waking. Red line shows the average length of sleep. This line is a rough reflection of the ability to maintain sleep, i. The average length of sleep is displayed on the left vertical axis. The graph will tell you that even if you are able to initiate sleep during the day, it will never last long. In most cases of regular sleepers, only after hours of waking does the length of initiated sleep start increasing. Note that the sleep length graph is slightly phase shifted in reference to the preferred sleep initiation time due to the fact that long sleep is mostly achieved by initiating sleep early.
If you are trying to determine your optimum bedtime, find the evening peak in the blue curve and choose nearby points that produce sufficiently long sleep red curve high enough. In addition, pay attention to the fact that your wake and sleep time should add up to 24 hours, otherwise you will experience phase shifts. Some people take naps during the day. In nappers, the blue curve should also point to the maximum mid-day alertness dip. Short nap time may actually be a sign of good nap timing as long as the nap is not taken too early in reference to the blue curve see: Non-nappers will also experience a peak of sleepiness around the 7th hour even though their blue curve will not show as a prominent bulge.
If the graph shows that your optimum nap time falls into the 8th hour, and you wake up at 6 am, you should take a break at around You could also plan your lunch at around The blue line shows that the 18th hour is the preferred time to initiate sleep, while the length of sleep red line is long enough to add up to a 24 hour sleep-wake cycle. As blue peaks are of the same height, we can conclude that the graph represents a religious napper, whose optimum siesta time occurs 7 hours from awakening. In this case, for an awakening at 8 am, the siesta should begin at 3 pm, and the night sleep around 2 am.
For both blue peaks, 7. Maximum length of sleep can be achieved at the 16th hour, however, this does not indicate this is the optimum hour of going to sleep. If sleep is initiated too early, it may or may not catch on the full circadian low of the subjective night. In other words, there is a risk of a premature awakening after just a couple of minutes of sleep. Such an awakening makes it harder to fall asleep again.
This is one of chief causes of insomnia. The difficulty in re-initiating sleep is due to a very rapid loss of homeostatic sleep propensity during sleep. In addition, sleep initiated before the full circadian low does not seem to be of more value than slightly shorter sleep initiated a bit later e. The blue homeostatic line indicates that the sleep is more likely to be initiated effectively at the 18th hour, while its average length is then 6 hours. If your graph is generated without attempts to artificially regulate sleep, the second peak in the homeostatic curve will often indicate the optimum bedtime.
The graph also indicates that if the sleep is delayed by an hour, it will be shortened by minutes. It is possible, that even this little shortening will affect the performance during the day. If the sleep is advanced by an hour, it may be minutes longer but its quality is not likely to increase proportionally. The graph can also show how the length of the circadian period can be determined by the bedtime hour. The green line shows the set of breakeven points for a stable 24 hours sleep-wake cycle where the sleep and wake times add up to 24 hours.
All the circadian graph points that lie to the right of the green line cause a phase delay, while points on the other side will cause a phase advance. Aqua blue line shows where the hour-cycle green line crosses the red sleep length line. Due to the fact that the angle between green and red lines is large, this sleep pattern is pretty unstable. This means that going to sleep before the 18th hour will result in a cycle that is less than 24 hours long, while going to sleep after the 18th hour may lengthen the cycle and result in phase shift delays.
Later bedtime around the 18th hour will result in a perfect 24 hours day, while a very long waking day e. Naturally, all manipulations in the length of the day would better be avoided as early bedtime increases the chances of insomnia , while a very late bedtime increases the chances of sleep deprivation, and REM sleep deficit. Understanding one's sleep preferences can be very helpful for planning shift-work or combating jetlag in long-haul flights.
The second graph shows a sleep pattern that is much more stable that the one from the first example above. The graph shows a habitual napper who shows a preference for a waking day of 19 hours. As opposed to the graph shown earlier, the zone of stable sleep-wake cycle, demarcated by vertical aqua lines is much wider due to the fact that red and green lines are nearly parallel.
This means that if the sleep is initiated after the 20th hour of waking, the night sleep will be shortened to fit the 24h cycle. Naturally, even if delayed sleep does not cause a phase shift, it will always result in lesser sleep quality due to stage compression. Such sleep will result in sleep deficits. Days lasting less than 20 hours may result in a phase advance. Despite running free, the longest average sleep period initiated at around the 16th hour isn't even 6 hours long.
This illustrates that excessive sleeping is not a problem in free running sleep. As shown in both graphs above, with sufficient discipline, people with phase disorders should be able to accomplish 24 hour free running rhythm independent of the desired waking hour. In practice, due to various perturbations in lifestyle exams, stress, socializing, etc. For those who need to wake up at a specific early hour, free running sleep may become unobtainable without the use of an alarm clock, melatonin , or other unwelcome measures.
Let us now consider an ideally synchronized hour cycle.
ABOUT THE BOOK – Think Primari
In the picture below, an octogenarian female wakes up naturally everyday around 3: There is no synchronization with daylight as the waking hour falls into the period of darkness. The cycle is synchronized by evening activities, not daylight. The subject keeps in her mind a "must go to sleep" hour estimation that helps synchronize body clock with the time of day. This "psychological imprint" is illustrated by a smooth change in the sleeping rhythm after the end of the daylight saving time on Sunday October 27, the graph disregards DST so that the waking hour before the change is set at 2: Even though aging is said to increase nocturnal awakening, perhaps due to the cell loss in sleep control centers, this subject reported no awakening in the study period.
Circadian graph shows a single favored bedtime in the 19th waking hour. As the average nighttime sleep episode is 5 hours long, the sleep-wake cycle lasts exactly 24 hours, and daily fluctuations in bedtime are minimal. As the green breakeven line and the red circadian line are nearly parallel in the span of 3 hours, this sleep pattern is very stable, and all delays in bedtime occur at the cost of sleep time without causing a phase delay. Stress can ruin the fabric of sleep.
The following SleepChart graph demonstrates the impact of stress on a well-balanced 24 hour sleep pattern:. In the presented example, a middle-aged self-employed male wakes up naturally everyday around 6: However, on Jun 3, , a severe family problem threw the rhythm into chaos as evidenced by frequent nocturnal awakenings.
The rhythm returned to the norm one month later as soon as the family conflict was resolved. Wix wins features and tools. Weebly has more in-house features and ecommerce tools. But Wix has more advanced customization tools and more regular updates. Weebly has an impressive range of apps. The Weebly App Center has over apps for you to choose from. Of those, over 50 of them are free! New apps are being added all the time, and you can even submit your own ideas for new apps.
You can read user reviews and see star ratings for each app while you browse. Wix also has a large choice of apps. The Wix apps are all well-developed and have a high functionality to add to your website. For example, the Wix Bookings app allows you to take bookings online, sync your calendars, send reminder emails, offer group sessions, set up a Member Login area, and more. A lot of the apps are free, and most of them have both free and paid versions, which expands your choice. Weebly has a wider range of apps to choose from, but both builders offer an impressive number of high quality apps.
Regular updates and a mix of free and premium apps means whichever you choose is a winner here. Your website builder will help you boost your website up through those rankings. Weebly has great SEO prompts and is one of the best for supporting you where it can. This guide covers all the basic you need to get started, including an SEO checklist to follow while you set up your website. It then walks you through keyword research, into more advanced actions to grow your website. Finally, you can learn about tracking to measure and apply successful techniques.
First, you can search what you want to learn about and browse through different categories to find helpful guides, tips, and articles. Then activate SEO Wiz. This creates a step by step plan for you to follow and boost your place in search results. Plus it automatically has in-built tools like meta tags and optimized headings to give your site a head start.
If you want to build on this, there are other apps like Google Analytics, Site Booster, and Google Search Console which will help boost your website. Both are working hard to get your website noticed. Wix boast they have the best SEO, but Weebly has great help resources and apps too. If you can restore a saved backup of your site, you can breathe a massive sigh of relief.
If not, will you have to spend hours on the phone to help and support trying to get your website back to its former glory? Wix allows you to save unlimited versions of your website. This means you can restore your entire website anytime you want or need to!
They get full marks for this, as you could restore your website weeks after you made a mistake. Weebly is a little more restrictive. You just have to email Weebly and then wait for them to restore the lost pages for you. Wix wins for backup and restore options. Quickly restoring your website to its former glory in just a couple of clicks beats waiting for someone else to do it for you. Being able or not able to export your website from either Wix or Weebly can potentially be an important consideration for you. Weebly actually allows you to export your website and import it into a different host if you want.
This is really a nice feature as if you decide to leave Weebly for whatever reason, or if Weebly one day shuts down, you can always move your website away from Weebly and have it hosted somewhere else. Wix does not have an export function. Weebly allows you to export your site by downloading to a zip file. So you can move your website to another host if you want to.
Weebly, on the other hand, does not have this feature. You will have to go to its support center , type in what you need help on, and search there. As mentioned above, Wix gives you the option to make all sorts of personalization to its elements. So with more bells and whistles, naturally they need more support. Wix offers you phone and email support across all their plans from Monday to Thursday 5am-5pm, whereas Weebly offers phone support only for the Pro, Business and Performance plans.
But, you can choose from email and live chat support , or phone them Monday to Friday 6am to 6pm, and at weekends from 8am to 5pm. Wix has a really helpful and in-depth knowledge base. These all link to numerous help articles, guides, and tips. Wix wins help and support. While Weebly covers more bases with its live chat option, phone support is only on highly paid plans.
When it comes to Wix vs Weebly, most people want to know about price. Both Wix and Weebly offer a free plan, which you can stay on for as long as you like. These plans cover basic features right up to advanced ecommerce functions. You might be wondering why you should even look at what paid plans are on offer if both Wix and Weebly have free plans.
The great thing about free plans is you can try the builder out and actually get started on creating your website without the pressure of paying — well, anything! Wix has more features available on its free plan than Weebly does. These restrictions make it really hard to grow your website. The other main drawback of a free plan is you will have adverts on your website. So instead of a personalized website address like www. These are just things to be aware of before you choose Wix or Weebly. Luckily, neither Wix or Weebly are pricey — read on to see how they compare.
The higher the plan, the more features and support you receive:. The listed prices in the image above are based on annual plans. If you choose to pay on a month-to-month basis, the prices per month are higher. All of these plans have ecommerce features so you can accept online payments and run an online store.
So what do you actually get for your money? This connects your domain, remove Wix adverts from your website, and gives you 3GB storage, plus more. This allows you to accept online payments, gives you unlimited bandwidth and 20GB storage, removes Wix adverts, and includes apps like Google Analytics and Site Booster to help your site succeed, and more. Like Wix, Weebly covers simple website building all the way through to ecommerce.
You can sell up to 10 products on this plan. This also removes Weebly adverts from your website, gives you unlimited storage, and lets you connect a custom domain. This also lets you sell up to 25 products and is the cheapest plan to unlock phone support. Wix wins pricing and value for money! Wix still offers cool website features and powerful ecommerce tools at cheaper prices. Wix is our best all-round website builder. It beat Weebly when it came to ease of use, features and tools, restoring your site, help and support, and pricing and value for money.
Weebly is the best choice for small business and portfolio sites. If you want a more structured template design , Weebly is the builder for you. It beat Wix in design flexibility and exporting your website. Try Wix or Weebly for free today. Wix offers a wider range of cheaper paid plans for you to choose from.
Both Wix and Weebly offer a free plan which you can stay on for as long as you like! But when you upgrade, Wix offers the cheapest upgrade option: Both Wix and Weebly have ecommerce plans so you can create an online store or sell through your website. Weebly has a lot of ecommerce features to support your site. There are three ecommerce plans: Read our Wix eCommerce Review for an in-depth look at the best way to sell online with this website builder.
This is really down to personal need and preference! But in our research Wix shone out as the best all-round website builder. Compare the top website builders in our comparison chart for a full look at how Wix and Weebly rank against other leading competitors. You can stay on the free plan as long as you like. Wix and Weebly are both super popular website builders.
Wix is a pure drag and drop builder, meaning you can drag anything, like text boxes and images, anywhere on your web pages. Read our Wix Review for an in-depth look at the best all-round website builder. Or read our Weebly Review for a breakdown of its features, ease of use, and more. Email will not be published required. I am looking to establish a website for a non-profit PTA , which will be handed down to others, as officers are changed and there is no guarantee that they will have in depth Tech knowledge.
With that in mind, I am leaning towards Wix for simplicity. Thanks for your comment. Both Wix and Weebly are simple, user-friendly platforms but Wix sounds like a sensible bet. With havin so much content do you ever run into any issues of plagorism or copyright violation? Do you know any solutions to help protect against content from being stolen? Failing that, Google Alerts is a great piece of software that can track your content and alert you when it spots your content being used on another site.
Hi, I have an odd question! I am in the UK now, but moving back to US in a month. I need to build a weebly site pronto. Over here, weebly has a. When I move countries, will I be able to access my site etc, do you think?? I am mainly concerned with SEO. I need to rank high to save others lives. But I need drag and drop ease.
I am between wix and weebly. Which should I go with. I tried WordPress it it was too difficult for me. In our experience, Wix is one of the best drag-and-drop builders on SEO. It all boils down to your personal preferences. What turned me off to upgrading to a paid Wix site is their lack of real interest in their customers as far as support goes.
When I started the site builder and included the built-in blog feature I was disappointed to find the next time I went to use it my dummy content had been put into the trash. Another dislike is the nuisance it is to make the mobile site run as smooth in appearance as the desktop version. My main dislike with Weebly is that their included theme quantity and variety is rather small, limited and not always what the sample preview design displays as well as the limited site enhancements.
Thanks for joining the conversation. Im really impressed by your site. Hi there, You have done an incredible job. I am confident they will be benefited from this website. Thanks for the nice comparison article. Image gallery, where we can upload and access images repeatedly and easily include alt text? There is a way to add alt text now, but it takes many clicks. How does Wix do this? Does Wix have this? Nor change theme, really? Thanks for your help and sharing your expertise. To add alt text, you simply have to select the image you want and click on settings.
If you want to read more about Wix, check out our review here. Hope that helps clear things up for you! A useful comparison, however, I am disappointed there is no mention of which is more accessible to users with a disability. I have tested templates in both packages and so far no templates have passes my accessibility testing. For instance most have no idea that in WIX the accessibility layer needs to be switched on to enable a visible focus.
There is no option about selling in my own local coin. Hi Alex, there are various Wix currency services that can help. Hope it can help! Great to hear you found the piece useful! Have you had a look at our comparison charts? Thank you for this article. I have used both Wix and Weebly; I am going to build a site for a new client; they want to keep it simple, update themselves and they have no web building experience.
Would that be one reason to go with Weebly, all else being comparable? Hi Bert, Really pleased you appreciated the review. Wix vs Webbly is a tough one, especially as they are both very strong contenders. However, I would look more to Wix for those exact reasons. Weebly however, dose offer amazing help and support so should your client get stuck they will be in great hands. Just be aware that with Weebly unlike Wix you have far more creative control in the future with Weebly allowing you change templates as you business grows.
Hope that helps a little. Everyone has really liked their site and the ease of use — many of these folks are VERY low tech and intimidated by technology and have had no problems updating. Hi Jeremy, I just discovered your website and reviews as I start thinking about creating a small website for a personal project I wish to start.
That could influence my decision. Website builders like Wix offer great integration with social media tools. You can add them to your site at the click of a button. Sorry you feel that way — plenty of our readers say they value this comparison between Wix and Weebly. In our conclusion, we clearly summarise the differences between the two builders. Jeremy — how do you do it?
One more question, Weebly has an easy way to export your products data if you use the online store feature. Thanks for the comment! I guess the comments keep going because our users keep offering interesting insights, so keep up the good work! This is very interesting. I am currently looking around for web builder for a music festival. We are in France and the website must be in French and English with the same pages in both languages — this means all menus and scroll downs must be doubled, translated and linked to the relevant page in that language.
Which service do you think will better serve this purpose? Our current website was built with Freeway Express and needs to be seriously updated www. Your thoughts on this would be a great help. I do not want to have to buy two plans. Wix would be a good choice for this as they have an in-depth on-site guide solving this exact issue.
It seems its not possible with the guidelines in Wix Support. I am planning to build a multi-lingual ecommerce store. Multi-Currency option would also be nice. Your recommendations would be helpful. With Weebly, apps like Multilanguage and LocalizeInternet provide a neat potential solution. Weebly has more on them here: You can find tutorials for this with a Google search. You can tell they do it just so they can get the visibility for selling services.
Mislead people into simplistic choices. We really do pride ourselves on going the extra few yards to provide information that can really help our users make the best website building choices for themselves. The best advice here is to simply try both Wix and Weebly and see which one works better for each individual. I think that is very sound advice — always best to assess your options before spending any money.
Just wanted to say a big thank you for this comparison. I am new to this game and have been struggling to work out which of the two website builders Wix or Weebly is best for me. Your clear information has really helped. I am constantly looking for new information upon this important subject, and was specifically delighted when ever I actually locate sites which have been well-written and well-researched.
Thanks for featuring this kind of superb information, and I look onward to reading more out of the blog in the long run. This was helpful, thank you. Each upgrade only allows certain features. The general rule of thumb is that the more expensive the premium plan then the more features will be available to you. This in-depth Weebly review should prove helpful,. There is no easy way to remove your document files once uploaded. You actually have to copy the url and send it to their customer service to remove. This is not helpful when customers google documents and find old versions out there instead of taking right from the website.
To prevent users finding the old, cached version of the document or page you could create a Google Search Console account and then request a new crawl of your website to make sure search engine results reflect your site updates. You can read more about doing this here. Thank you for these clear explanations of the differences. You really gave me a better sense of which website builder might be better for me at this time.
Feel free to share this discussion on your social media channels if you think others might benefit too — always nice to tee up some potential positive karma! I started using six and did build a website with them using a paid plan. Please try again later. Sending them an email is not as easy either, as when you click on contact support they redirect you first to their library or resources page, or to forums, or articles just to see if you find first a response or article or blog about your problem.
After you read tons or resources and articles, and questions on their community forum and STILL cannot find the answers to your problem, finally getting to a page where you can finally email them is exhausting. I have several websites with citymax. They are super friendly and helpful every single time. Sometimes paying less is not worthy if you running a business online with companies that makes customer support so frustrating.
I believe wix falls into this category based on m experience. I have 8 websites, my main one been with bigcommerce because you get what you pay for. Just my thoughts based on my experience. Still have not found it on their website! Autospeling changed several times Wix for six. Apologize for misspelling in my post and not noticing those errors before posting my comment.
I understand that slow load times can be — and generally always are — a pain in the behind and super frustrating, especially when you are trying to only make small tweak or amendments to your site. However, the performance of the Wix editor is actually determined by a number of both local and non-local factors. Faster, more powerful computers will contribute to a quicker uplaod speed as will a faster internet connection. It may be worth running an internet speed test through your internet browser to see what kind of upload and download speeds you are getting they often tend to be lower than you might think, so definitely worth checking out.
Try this speed tester and see what results you get. Under non-local factors we have your site content and design itself. If your design is content heavy then this will impact the editor because unlike a live website, the editor loads all of your pages at once, which can create a real drag on load speeds.
This can save valuable space! To contact Wix by phone, just head to this page and follow the instructions. Thanks for sharing and outlining the comparisons. I think the important thing is that your website is mobile friendly. So websites created by Wix do provide this. The key is that people can view your website effectively on their mobile devices and find what they are looking for as quickly as possible, regardless of responsive or non-responsive designs. For a more in-depth discussion it would be worth having a read of our mobile editor post.
Both Weebly and Wix are SEO compatible — but bear in mind SEO is more about creating excellent and relevant content these days, as well as ensuring your meta-data the back-end information about your website that search engines look at is relevant too. This article looks at website builder SEO in more depth. Just wanted to say that this is an excellent comparison of these two platforms.
Pros and cons of each element are clearly laid out. You could really give us a push in getting the site out there with a share on social media using the buttons above only if you want to, of course! Whats really annoy me is that Wix doesnt have paypal or any other payment processor.
I have tried to purchase a premium pack with wix by Visa but it is always problems, and so far it havent worked out. That is the good thing about weebly, they do offer paypal. On the other hand I find weebly much worse working with in the creation of the website building. Actually, Wix has more payment processors integrated with their ecommerce tools than Weebly. I think Wix integrates with 12 payment processors, including PayPal.
We go over this in our Wix ecommerce discussion here. Sorry but you missed the point; I believe we are talking about paying Wix for a priceplan. Also there is no Tel. Thinking of trying Weebly…. You just need a debit card or credit card that is in date and has the necessary amount of money available. Individuals do not need one. Did you try to arrange a call back? This was really super helpful. I live in Japan and have a small business. We have another guide that discusses websites with multiple languages. Do any of these services provide the ability for me to manage multiple websites and then generate revenue?
You can invoice them on a monthly basis, etc. Are these necessary or can I just design and have my site with Wix or Weebly? Both website builders have this tool. This comparison guide was immensely helpful. They each have distinct advantages and this makes it much easier to select which of these two fine builders to use.
Thanks for your feedback John. We also have a comparison chart that benchmarks the key features of Wix and Weebly. Check it out if as it might be helpful to you! Compared to the torture of WordPress, both Wix and Weebly are a delight to work with. Glad to hear we were helpful. I briefly went to WordPress but came back to Weebly after the most recent updates. The inflexibility of Wix is a deal breaker. The hardest part is combing clients to go with it when they want an easy platform they can edit themselves. I thought that Wix is quite flexible as you can do way more customizations than Weebly — without editing any codes.
But I can totally understand if you have specific designs that you have in mind that you can achieve directly through editing the codes, then Weebly is more flexible with your skill sets ability to code. Since you can code a bit, take a look at Squarespace. Thank you for this useful comparison review- Have you done similar comparisons to Squarespace and WordPress as website builders? Have you done any comparisons for non-profit organizations?
Yes, we also have a comparison guide for Squarespace and WordPress. You will find it here. I am a former user of Weebly. Now I am testing Wix and revisiting Weebley. I am breaking contract with them and going forward with Wix or Weebley. My domain has been used for approximately 7 years. If they will not release my domain, will having a new domain damage my SEO. Getting a new domain name is sort of like rebranding and starting all over again.
Great article, thank you! I was wondering if you could answer a question s for me. And one more, If I had the details of my customers such as bank details, payments etc… Is it in safe hands with these hosting companies? Yes — you can definitely connect your domain name from GoDaddy to Wix or Weebly. We have a domain names guide that will go over this in more detail. Regarding customer details, if you use a payment processor such as PayPal, Stripe, Square, which integrates with both Wix and Weebly , they will secure all the banking details. I appreciate this article! I think one of my biggest deciders may be the ability to change templates.
I have been stuck with my old website for years, but finally see a possibility to switch. For instance, picking a color, picking a font, entering text, etc. I am a little disappointed that from what I can gather both hosts only allow three different payment processors, so I will be having to stop using the processor that I have used for many years.
It will probably end up being for the best, but they have been a good company to work with, so I hate to leave them. Do you have any preference for the different companies that they use for processing? I know that square is popular. Stripe is excellent and their fees are lower and more transparent than PayPal. We have a brief comparison between PayPal and Stripe here, which you might find helpful.
The article is about Shopify an excellent ecommerce builder and we dove into comparing PayPal and Stripe there. As a one new to websites I found this article both fair and useful. I have been reviewing 3 website builders extensively for the last weeks. The biggest negative I have found with Squarespace is that none of their templates remotely fit what I need.
Wix seems a little more complicated for me a complete newby to website building and while Weebly seems perfectly simple — it may be TOO simple for me. My most important requirements are: I have read some negative things about Weebly support, which turned me off. As a complete novice, I need to be able to get questions answered in a timely manner. I am pretty computer literate more than the average person except for this area of website building. We already have a domain name with Go Daddy which also includes 4 email accounts. I would need to integrate these with any choice of builder.
Can you offer any further insights for me? Would greatly appreciate it, as I am stumped at this point. Thanks so much for all your online information so far. Did you have a bad experience with Weebly? I suppose there will always be negative reviews for everything, so the best way to confirm is to email them with some of your questions and see what happens! If you want to read up a bit more about SEO and website builders, we have a guide here that you might find informative.
I actually thought Wix was relatively easy to use! So there are no more page limits. I thought that I should let you and your readers be aware that as of today, February 4, , this does not apply to the free Weebly plan. They only allow you to create up to 10 pages. Overall, thank you for sharing some great information and a very intuitive comparison between both hosts! I think Weebly still offers unlimited page creation for their free plan.
They changed it to 10 pages a couple of years ago but quickly reversed back to offering unlimited pages. Hi Jeremy, You have written a great review on these web builder software companies! I need to integrate our new website with a database, like Caspio. Which web builder software is better for me in this case, Wix or Weebly? Unfortunately, neither Wix or Weebly can connect to external databases. I found this article very helpful. I know nothing about developing a website. To that end, I very much enjoyed reading the comparisons — but I also found them very informative, because it raised my awareness about the questions I should ask.
Thanks for your feedback. Weebly is indeed easier to use, but Wix has more advanced features which are not challenging to use either. So definitely each have their own pros and cons. Weebly have just done a stupid thing and changed their banner editor from Flash to a really bad implementation with minimal facilities. I am revisiting Wix but would make the point that Weebly, up to the pre Christmas disaster, was far easier to make a snappy website IMHO. I am a Weebly user and just been stuffed because they have changed their slideshow banner editor to HTML5 which has resulted in far fewer features and also many not working.
Basic stuff like text is fuzzy. Wix used to be flash-based a few years ago. How long does it take to reach that much storage with a photo per blog post? And what happens when you do reach that limit? I currently have a WordPress site, but just received the lovely news that I have a core dump. Does WIX get issues like that?
We do have guide on how to edit images here. Could you elaborate what you mean by a WordPress core dump? Do you mean WordPress version updates along with updates with the rest of your plugins? But it sounds like that is beyond your technical capabilities anyway. Do you have anymore advice as too which one seems better with the tools etc? Have a look at our ecommerce store builder comparison chart here. This tool allows you to automatically email these shoppers to remind them to complete the shopping process. Wix ecommerce Weebly ecommerce. This site is built using WordPress. The key is to always choose the right tool for the right job.
Our site is mainly blogging, so we decided to use the best platform for blogging to, well, blog! This is something we eventually invested our time to learn how to do, but not everybody has the time nor the interest to do so! Hi, I have a website with Weebly and now I am testing Wix for a possible move, and I must say I really like what you can do extra with Wix. How can this be controlled? If you happen to upload an image twice, what happens? Does the duplicate show up on your webpage and you have to delete it?
Finally, an article that even impressed me! Great work, if I was your boss you would be on a 2 week vacation for the great work. They have a separate mobile editor that allow you to edit the mobile version of your website, including the ability to hide certain content. So you do have some control the design and user-interface of your mobile website. But if you are considering Weebly, their newer templates are mobile responsive. We have more discussion about that in our guide here. Do you have a suggestion and is it the same as Weebly? With Weebly, they have their own built in commenting system for blog posts.
- ABOUT THE BOOK;
- Good sleep, good learning, good life | funuwywe.tk?
- An Introduction to the Physics of Interstellar Dust (Series in Astronomy and Astrophysics).
- Soccer: The Art of Defending Part 1 - 1v1 through 8v8.
Being a novice and attempting to intelligently research site builder options, I find your info extremely helpful. I really appreciate your efforts! Please do share our comparison with others who you think will find helpful. Thanks for this informative comparison, really appreciated the unbiased review. I have two questions, hoping you could answer. A website I have in mind will be used for portfolio and blogging.
I have read your we builder comparision post. It will give you a better understanding of SEO. Of course, WordPress is far more superior in this aspect. Thanks so much for this comparison article. I have a question that hopefully you can answer. I have three separate domains hosted for many years under Homestead I know, groan!
Do you know how they charge for this? Thanks for any help or insight you can offer about this! Hi Jeremy, I have been reading many reviews about wix vs weebly, must say your comparison is the most helpful and well organized. On my website I am thinking to show stock collection of my products, and in order not to overload webpage with hundreds and thousands of photos I am thinking to integrate it with instagram, for example, by simply providing link to my instagram products photo collection. Do you think this is possible with weebly or wix?
So far my choice was weebly plan Pro, but still thinking what to go for… Thank you. The same goes for Wix. Jeremy, Thanks for your review; very complete. Tell me, in your opinion, which one is better if you plan on having 12 minute videos on the site and paypal logos where someone can send you money for an item using paypal or a credit card? Either Wix or Weebly will work. So perhaps it comes down to which website builder you prefer working with. The best way to find out is to sign up to free accounts and invest some time to using them.
Take a look at our list of website builders for photographers here. But also consider Weebly, which in my mind is the easiest website builder to use. Not saying Wix is hard, but Weebly is easier.
Wix vs Weebly: Overview
In terms of domain name, you can connect it to either website builder and they have tutorials on how you can do so. They might help answer some commonly asked questions that you might find helpful. Excellent, well-thought article — Thanks Jeremy. Apples to apples of course… The functionality of accessing the html maybe relevant in order to tweak but not sure if that is outdated with Weebly and Wix… Also, I think I looked at the html of weebly a long time ago and it was bogged down and very time consuming to find what you were looking to edit.
Your opinion is appreciated Jeremy — thanks again! I left a comment about this below in response to a similar question. Check out my comment on Sept 14, below. Hi Jeremy, thank you for all these posts, they have been of amazing value to me. I know you have posted many articles about these various websites, but if you were to give a suggestion based upon these considerations which website builder would you recommend?
They all enable you to email your shoppers at the end of each transaction and allow you to embed HD videos. We have more details about that in our main Weebly review guide here. So have a look at the builders that I referenced above. Hi, All the points that you mentioned here are useful.
Wix vs Weebly | Which One Should You Use to Build Your Website?
But you forgot to write about the responsiveness of the website. WIX is just mobile friendly and not a responsive website. Its a pain to re-arrange all the elements for mobile and even after that they wont appear the way you want to. We have voted for responsiveness feature in Feb and till date no sign of this feature getting lost.
We have a more comprehensive comparison about mobile aspects of Wix and Weebly here. I think there are pros and cons to using a dedicated mobile editor Wix and having a responsive template Weebly. The comparison guide will go into that in more details. For example the background — they alwasy crop the background to mobile version and they always crop it in the middle of the image.
There is no way how you can control how the mobile background will be cut. For example on desktop you have a background with a face on the left and the text on the right. Weebly will crop the background to the middle so on mobile you will see just right half of the face with text on top of it.
To be completely fair, if you want the ability to customize how the mobile version of your website look like such as adjusting where the image is placed in the mobile version of your site , you can probably do that by modifying the codes to your Weebly site which you can as Weebly grants you access to the HTML and CSS codes. This is a great article however you forgot to mention the most important part of any website comparison and feature for that matter with any website builder….
We have a much more in-depth discussion about that topic here. I still have a headache trying to figure these things out though. I currently have a website with Wix that I made it for a non-profit a couple of years ago. I also have a blog on Word Press which really seems to be hard. I decided that I would not use WP because i want it to be quickly and easily maintained.
Good sleep, good learning, good life
I started to go with Wix but my high school senior, who had never done anything techy at all, made a website on Weebly in a day or two and it caught my attention so I thought maybe I was going to use Weebly. I like the simplicity of Weebly and the fact that I can move it later if necessary. I mean, of course, how often do we change our blogs? Someone keeps telling me to use WP and I am thinking, what if I decide to do that later? I think when it comes to blogging, WordPress is the best platform for that. One other option that you might want to consider is Squarespace.
The reason being that it has a good blogging platform, their design templates are really nice, and you can actually export your blog content into a WordPress friendly format later on if you want to. So if you use Squarespace, whenever you want to migrate your blog content into a WordPress site, you can do so. We have a review about Squarespace here. Just another option that might work for you! Hands down wins for me.
Im convinced that Wix has more users because they spend a lot of money on advertising. Perfect for showcasing artwork and their new ecommerce platforms allows your to sell your work. As I am an indecisive perfectionist, I love the flexability of being able to change the whole layout with a click of a button. All the context remains there, I often switch back and forth if I get inspired by other sites I look at.
The support team are really good and respond via email straight away. They even talked me through everything step by step. It made me feel really comfortable. Wix is really ahead of Weebly in that regard.
Ease of Use
Please do share this comparison with people you think can benefit from our discussions here. Just click on the sharing buttons to the left! Do click on the social sharing buttons on the left to help us share this guide! Thanks for taking the time to create this reviews and comparison.
Compared to Wix, Weebly is a bit easier to use in our opinion. I recently made a website with WIX and then realized it took forever to load. I googled the problem and can see that there are other WIX users with the same issues.
I like the functionality of the WIX website builder but if my customers some of which still have 3G phones or are not able to get 4G depending on where they are can not access the site then it is a waste of time. I saw that there is something called CloudFlare, but it seems that this might not help speed up my WIX website. I done some testing with Weebly, I googled websites made with Weebly and tested the load times and they all loaded fine on my old IPhone 4 Which only has 3G capability I have also just seen that there is Squarespace that have implemented some kind of fast load times for their mobile websites.
So this is so confusing to know who to go with and I am surprised I can not find more information about this with Google. Or should I change to Weebly for a faster website but loose some of the better apps and functionality that WIX offers. The biggest one is to make sure you optimize your images. Your website will still load the large image, even though it looks small. For Squarespace, they did announce that they will adopt AMP for their mobile sites. Websites built with Squarespace will have this technology. You can always sign up to a free trial Squarespace account and test out their mobile interface.
You can also see our review of Squarespace here.
- Wix vs Weebly: Which Should You Choose to Build Your Site? (Dec 18).
- Muslim Women Reformers: Inspiring Voices Against Oppression.
- Harvard Business Review on Thriving in Emerging Markets (Harvard Business Review (Paperback)).
Many thanks for your informative article. Happy to have stumbled upon it. Any suggestions…from you or anyone? What you can do is use the print function for your browser if you are using Chrome, Firefox, Safari, etc to print what you see on your screen. But technically I think you can create an unlimited of subpages.
As for Wix, you can only create one level of subpage. One workaround if you want to create a sub-subpage, is to create a new page, hide it from your menu bar, then link from your subpage to this new page. One way to test this is to sign up for free accounts with both Wix and Weebly and just give them a try!
The more I read the more confused I get. It is a local service company that will offer a wide variety of services from driver to shopper to event planner to clerical. It need to have a calendar to show availability and book services along with the ability for customers to pay.
Will you please point me in the right direction. Take a look at Wix to see if their WixBooking tool works for you. Weebly offers you an iOS app that allows you to build your site directly on your iPad. Have a look at their app here. Excellent review- the best one out there. Both are excellent- but for the reasons you mentioned I am going with Weebly.
They are also slightly less right now. Weebly hopefully will work on some improved customization features- and Weebly does have advantages you mentioned. Well compared Jeremy — they are both impressive in their own way. The reality is it only gives you the basics: Actually, you could export all your content, pages, menu bar with Weebly. But the challenge, which I think you also correctly pointed out, is that editing the website is difficult.
At the end of the day, websites that are built with these website builders, are meant to operate effectively within their proprietary platforms. Unfortunately though, If my customer accidentally makes incorrect changes, I will still have to work hard to repair the damage and restore it. I have used other services where you can actually restore the whole site to a previous backup state with just one click. So this feature comes in handy, for sure. We have more about this feature under Footnote 11 in our Comparison Chart here. I wanted an overall comparison of Wix and Weebly and I guess this article satisfies all my doubts and queries.
I also liked your unbiased approach to various differences. I need a blank flash template. But is there maybe a cheater link to gain access, or some trick to it that anyone is aware of…? Have you tried reaching out to their support team to see if this is still possible? On my android smart phone, I get a message stating I need to install flash player to view a wix website. Wix websites are HTML5 based. They used to be flash based but that was many years ago. Were you looking at a website that was built years ago?
Hey Jeremy, I appreciate the hard work you put into this article. I was wondering what website builder would be best for a clothing brand? I want to start selling t-shirts and was thinking simple design, title of the brand, a header and then just pictures of the shirts until business picks up then more items will be added. Which one would you think would suit my needs? Thank You for your time, Joe Grieves. So have a great looking design can help you better brand your business and potentially wow your visitors a bit.
See which one you prefer to work with. Both will have most of the tools you need so it comes down your own user experience as well. May I ask you a related question? I jumped straight in with weebly, plumping for the simple, plain.