in 60 minutes on d, w, we are all set and we're watching closely. we all seem to bring use a story behind the news. we roll about unbiased information all 3 months. the day usually starts when our alarm goes off with slaves to the clock. society sees punctuality as of the 2. we can't afford to miss that train. we have places to be things to do. no wonder with constancy checking the time box, we'd be better off paying more attention to our internal clock rigging it cycles of alertness and sleepiness. if we go against the bodies acadia and with them, we can end up with weight problems. and how does this this week?

we'll take a look at how to listen to your body clock on in good shape. the life on earth follows a 24 hour cycle. in the process of evolution, all living creatures have adapted to the cycle. the plants, animals, and humans, all have an inner with them, and internal chicken clock known as a circadian rhythm. it doesn't just determine when we're active and when we feel sleepy, it effects nearly all our bodily functions. the rhythm of that inner clock varies from one person to the next. it's shaped by 20 different genes and determines

whether we are early risers or not. it's our personal rhythm and it functions without outside influence. studies show that even in the bunker without light or clock participants have their very own rhythm, that remains constant. the inner cock determines not only how easy it is for us to get up early, but also how efficiently are 1st thing in the morning. those who are fit and focused haven't inter cycle that slightly shorter than 24 hours. they're your typical morning person. if you're in or clock takes more slowly, your personal cycle will be slightly longer than 24 hours. you'll feel awake in the evening, but struggle to get up early. you're a late person, human beings or die or know or active during the day. this explains how our senses

work. our inner clock responds to daylight, which enters the body through the eyes, where we have special receptors, the register, the light conditions and regulate our inner clock beam sure, through the sleep hormone melatonin that we're sleep at night. but a week during the day where we live also plays a role. the sunrise varies by 4 minutes with each degree of longitude. so in germany, for example, the sun rises in the east 36 minutes earlier than in the far west of the country. the in winter, our inner clock is delayed slightly. it starts later because the sun rises lighter . regardless of our personal type, we don't tend to be awake. so early in the mornings. the circadian rhythm is a fundamental mechanism for life on earth. the of you

in any bed who leaps out of bed full of energy but feels drowsy and drained in the evenings while you are late wise and who likes to start the day slowly. and then stay up until all alice kids lock in any stats. but by the time they teenagers, they can fairly wake up, let alone get to school on time. the women tend to be more active during the day than men. they have a longer deep sleep stage and can cope basically with disruptions to the internal body klux than previous even the the cells and now body have their own cell visa, biological determined by james and control by night with the light comes of life and well being the

people who live in places with long dark winter's notice all to well many suffer balance of the blues during this time, a type of seasonal depression. the lack of light can affect our mood and make us sick, both mentally and physically, of research or handling. also as an expert on biological rhythms. this model is feelings on cadillac of light is ultimately stressful for the body or guns . beach, the good slide has a very important physio logical function. it impacts our activity levels and can influence our mood and on us. and it provides important signals that help our bodies orient to the time of gain tigris, cut off or switched it most is. research shows that light stairs are biological clocks. every cell in our body has one. these internal clocks are responsible for

making sure that our organs work in harmony with one another. if there's not enough light, the clocks get out of sink, and our organs stop working optimally. that has consequences for energy levels and our health. does color scale make us feel kind of, you can trigger metabolic and psychiatric diseases, and some cancers to researchers are gaining an ever better understanding of the impact of light on the body and brain of the destination. the light has an activating effect. it lifts our moon, increases our motivation. ultimately, it allows us to function and communicate better and no surprise than the people cranes light and actively seek it out. beautiful lighting is also a mood booster. but artificial light sources can't replace the sun's natural rains . even so,

light therapy with strong daylight lamps can help top up our light deposits and keep our inner clocks on a healthy rhythm or lies are key to how it works. the red not reacts to the blue de lice and passes the information onto the brain. it then steers our inner clocks, which we gain there with them as a result, levels of the sleep hormone melatonin phone and we produce more cortisol and serotonin leaving us feeling more energized and happier. the strong, blue light emitted by daylight lamps can actually drive away the winter blues. the lamps are most effective, if used for 30 minutes each morning at a minimum of $2500.00. it's just 2 weeks of light therapy can make a difference and help ward off depression. so be in this list. so to little i can

definitely hate them the risk of depression, amongst certain groups of people who are susceptible, me understanding more light. on the other hand, can help boost one's mood and start talking about a better day night rhythm and develops it's good for the immune system. that's why sufficient light is very important for our mental health. and of course real daylight. it's still best in the winter. it's strongest in the mornings daylight as vital for our bodies to produce vitamin d, which we need for strong bones and teeth and a robust immune system. vitamin d is also really important for bone health. a vitamin d deficiency increases the likelihood of osteoporosis and bone fractures. so make the most of every bit of daylight in the winter and enjoy it. ideally, our daily routine allows us to follow our internal clocks and work when we're

feeding most productive. but a little too often, we just have to adjust to the demands of, say, the nice that can be problematic for late rises in particular. because in most cultures, the work day starts adding, get too much disruption to us, acadia and rhythms increases the risk of exhaustion, depression, a visa t, gastrointestinal problems, cardiovascular disease. so how can we prevent it? well, the key is getting enough, shot on the little kids need a lot of sleep. that's clear. but what happens to us when we get older? just fine, you know, slightly older i get successfully scale the monthly if i sleep less at night, but i take naps during the day. my. my grandma was the same and she'll have to be $99.00. give automotive lots of young size. yeah, the research shows older people do tend to take naps during the day and

sleep less during the night. the mentions older people like it more frequently than young people, for example, because they have to go to the bathroom. but in principle he get the amount of sleep people get stays the same. what's done. but what about the theory that people who wake up a lot aren't getting good sleep? is it true? yeah, yeah, think say 9 is give, good. know, i've heard that there are many different sleep models. there's one where people sleep for just 20 minutes at a time. but then they do that every 2 hours. that's about, that's firestone. you often. yeah. if it's just once it's okay, but if you're constantly waking out that spot, the theory isn't true. no one sleeps the whole night through, but we often don't remember waking up on this, we'll wake up briefly between sleep cycles. some people stay awake longer, but that doesn't have to be a bad thing. it's always youtube felician. everyone in a try, but wake up to check on things at different times during the night that made people

say so. it's also thought that women sleep differently than men. new moms are primed to react instantly to their baby's cries. and will wake up no matter how tired they are. mine are for an invalid. my girlfriend wakes up when the kids make a noise, but i keep sleeping. so i think that has to do with motherhood as well for me and my husband's. that's definitely true. i wake up at the slightest noise. my husband speaks very deeply on sleeve. see it but statistic show that women sleep longer and have more deep sleep than man. how about the last that women tend to have many more triggers that can disturb the sleep in, for example, when their breast feeding into them or later when they're going through menopause. so women are more at risk of developing, disrupted sleep patterns with a sleep. they do good is better. next question. are power naps? good for us?

i'm a friend and a 5 minute kidnap uh that helps for sure. even part time you send me it doesn't work. i always go for the 5 minutes and then i feel more tired than before pulling that power. and that means you sleep anywhere from 5 to a maximum $25.00 or 30 minutes. and that is actually not to keep you mentally and physically fit for the next 3 or 4 hours. and what about sleeping in the nude? is it on? hi janet. we produced up to half a leader of sweat at night. most people wear pajamas, but in places like scandinavia and friends, many prefer to go with out next. now let's see about leasing and then you just know so, so on the hi gina, it's a personal decision. people who prefer it should absolutely do say do stuff. but then it's important to have good bed linens weeks away, the sweat this job. you should also change your sheets regularly fixed, then it's not an energy neck. and is it possible to catch up on sleep? stop not for you automatically,

catch up on sleep of your body will definitely do this if it can. if i don't get much sleep for 3 nights and i'm really tired of and then i'll end up sleeping longer. obviously, i mean, i just, it works well for me personally from significant cavities. we can, if i haven't had enough sleep, i just go to bed early, then i'm fine. but the sleep we get before midnight is the best, right? at least that's what parents used to tell their teenage children wanting to stay up late into the night. this time it is some kind of problem. imagine why it should be so much best. this was this vehicle that's a new one. never that before itself, i think that could be sent me to it and i often feel tied in the morning if i went to bed too late the night before. he is to know his last cause of the night is really important because that when we get to lots of deep sleep, i have that's probably where it comes from. but not everyone goes to bed before midnight. so we don't know. it's not so much about when we go to bed. the main thing is we get enough sleep. broadly speaking,

03 basic cultures of sleep. says this, the 8 hour work day culture with a k, a separation between book free time. i'm fed time. it's the privilege and model in germany and other western countries. then there's this, yes, the culture. this allows the body to regenerate and avoid strain during the hottest time of the day. it's widespread in spain and many arab countries in not cultures. meanwhile, people take any opportunity to have a quick nap. they may not sleep quite as long as 9th. this is a common model in asia and africa. the. each of these models has health benefits. so truck, the risk can be impeded by numerous factors such as a heavy meal. this can negatively impact metabolism. but when we each isn't the only issue, what we can also have anything you're

a 3 tips for food that studies show can improve sleep. cherry, sour cherries in particular, try eating a few or having a glass of juice. according to one study, people who consumed 2 portions of sour cherry juice a day reported sleeping better than participants and a placebo group. that's down to the latanya and constance. this is known as the sleep hormone. the body produces it naturally when it gets dark, hoping you wind down, but tart cherries, increase your melatonin levels and therefore improve sleep. the sugar content though can wake you up, so they're best consumed during the day rather than in the evening. lentils, lentils are high in chip defense, an amino acid that the body doesn't produce by itself, but use it to make certain tona. this makes the active and energetic during the day

. in the evening when it's dark, serotonin gets converted into the sleep hormone melatonin. for this process, the metabolism requires b vitamins and fully gas it, both of which lentils provide there also complex carbohydrates. they can help reduce blood glucose levels and make you feel full for longer. that's important for restful sleep. but if you suffer from flatulence or hartford, it's best to go a little easy on the lentils. tip number 3. bananas, bananas contain trip defend and have a high serotonin content. they also contain magnesium and potassium, minerals that help nerves and muscles relaxed during sleep. in the rainy and said, he showed that the nan as also helps lower brain temperature bananas also insure healthy gus bacteria,

which can help guard against stress related sleep disorder. but the fruit toast and bananas also causes blood sugar levels to rise. that means anyone with weight problems shouldn't eat any bananas in the evening or rather have 2 or 3 bananas throughout the day. but the aware that all these food should be part of a varied and balanced diet. what can we do to boost the energy levels? first thing in the moon, a based on numerous studies, the american, numerous scientists, dr. andrew hughes, and then has identified full strategies. first, stay hydrated. when we get up our bodies and especially our brains need, was it to wake up 2nd, go outside, just 10 minutes of walking, recycling to us. good morning, light. recognize activity in the mcdonough, a brain region involved in our emotional responses, said

a few minutes of sun life help keep our internal clock ticking alone. anyone who gets up when it's still doc should compensate with a daylight, not if they can. last but not least, yoga of to 10 to 30 minutes. the body starts to a nice day to mean and prepare for action bus. make sure you still get to work on time being nights cannot do in trouble. unless of course you have a very understanding enjoy sleeping in taking your time to wake up without the stress of an alarm, even on a normal work day. the stream is now in reality, the solar city which on file is to go over. good morning in the morning, also awake already. yes and well rested for the last 6 months they've been allowed

to stop work. exactly as the internal clock dictates. because in a clock is what controls when, when really a way you can let the family and company should be in southwest and germany is doing a study to find out how working like this affects employee satisfaction. until now works the selma on volta. it started between 7 and 8 am development every morning was an old deal to make a cleaning of the house. i hated when my alarm clock goes off. we can demeanor, since i press news at least once, then it wakes me up again after 10 minutes. if mother from victory is not much, i have to force myself to get up. otherwise, i would fall asleep again by the engine of the company wants to offer its employees healthy, a working conditions. so they hired or may, there should be a wellbeing manager. she designed the study with corner biology expert, michelle's eden, and soft. if you to talk to them for associate or sleep deficit can have

a very negative long term impact on our health, including depression, obesity and substance abuse is the highest and and ultimately this also has financial consequences. sleep deficits costs of the gym and economy around $49000000000.00 euros the year. but how would it work if i don't want just showed up according to that in a clock. as the speed company produces custom made building components and seals, all of its departments have to work hand in hand. for example, selma is responsible for customer support violence that takes care of if logistics from the procurement of materials to deliveries for customers. with such a key role, it was considered vital in the past that he be at work by 8 am at the latest by jesus acquaintance. the heart of this project is not to ask why doesn't this work, but instead to look at how we can make it work,

the same task. when the study began, selma found sir on 10 other employees. first underwent health checks to make sure that when the underlying causes for possible fleet disorders of the questionnaire was used to provide an initial indication of the participants. cronum of types is selma. an early bird or more of a nice, how a person's kroner type is genetically determined. a not really old triple of deposit this month if it's a good topic. and based on what i've heard, it's safe to assume that she's a normal to mildly early kroner type, but only time will tell i can lie and it's always digital because we only really find out when she's had a chance to sleep in for awhile. and we can also fly from file to his initial assessment is that he's a normal time, like around 60 percent of gym and for the scientific evaluation,

selma need others know the times they fall asleep and wake up as well as how they slept and how good they feel and they keep some video diary for us. each po, i think it's great fun. i enjoy getting out when i'm fully rested and the getting to bed when i'm tired and spits games and it's really been like i, i still knew from i'm about half an hour to 45 minutes later than i used to be sure your sales people, small i also feel very well rested in the morning and i go to work feeling fitter and happier because of it. all right. now schedules appointments with customers later, which is easy as i'm previously sold. the same goes for internal company meetings and conferences. and no one is considered lazy if they come to work later. but after a few weeks, selma has to set to alarm again. she needs to be awake at 6 am chap,

hun tobacco m. how i've got what and in the house, and they always come at the same time. the system is nice. i really didn't think it would make such a big difference to be wave. cannot buy an alarm or to wake up naturally or now it me a back up. the guild has me out of my sleep slap. it is much more of a gentle wake up with bounces. i've done this of vitamins in addition, selma has discovered that she needs mostly then she previously sold almost 9 hours violence. so now gets put off by 7, then goes by short walk and usually gets to work around 9. maybe according to your internal clock means routine on that has its advantages to really me is again the regular bed times make me sleep longer or wake up much earlier and above all,

i just don't sleep very well and i was waiting for the last 6 months later michelle theda and presents the results. all the participants naturally sleep longer without an alarm chunk. by about half an hour on average, on they sleep better, which is also good for the business. i'm going to try to to in the field taught. and even though the short version comes on the one hand, it will lead to a reduction in option t is under temporary. so on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes. that's it. their creativity is boosted. so there are many aspects by which it can have a positive impact on the company and not just in terms of health, fitness, impending for income. so boss is also convinced, although the different staffing times means that more careful coordination is required, it's worth it because it's simply best to, to what,

when you're wide awake, the developer kind. so someone who is it, you can also help regulate to body clock with movement. here's okay, and yet with another useful exercise. hello and welcome today you need to wait. let's get started. bring you way in front of your chest. and then we go down to the tip pipe and resend the . do this exercise for one minute, rest 30 seconds and repeated 3 times. the

exercise is perfect to trade, your lower back to but that is the have the have fun and see you next time on in good shape by the the

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w. india, 50 or 60, the quote is word way to haven't gone. and that are coming and this has happened in the last decade. this is not very long, the voltage, even in our life go based and g o is helping to protect endangered marine and fire. that's how they eat to india. in 19 minutes on d, w, the, the monumental structures of the stone age, a milestones in the history of mankind, and some of its greatest needs is megabytes or monumental stone arrangements that people are elected long before the pyramid,

technical and logistical feat that simple as the impossible. the stones tell the story of a powerful revolution. fix it from a switch from hunters to sudden tearing foreigners. was one of the most fundamental changes in human history and don't let me try specialist. what exactly happened as a 10000 years ago? scientists, china, nice on the enigma left by our and the secrets of the stone age. december 22nd on d w. the

or this is the, the news life from berlin. a last ditch bit imagines to break the deadlock of the climate talks into by phone like that goes, here's a cop, 28th, produce a new text which could mean the progress and the transition to net 0. greenhouse gas is, if you have to be approved though, and crucially doesn't called for freezing out fossil fuels. also coming up, present, bite and support through period and its mission to secure more us aid to president

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