so let your mind even as i'm. sure jim all 3 recovery methods help you but the financial role was most effective step take that lightly i suppose it was a bit better than the facial would have been my 2nd favorite ok just christian 2 of the recovery methods worked i knew the ice bath was the best and that was what got the biggest improvement between before and after for how much less not bad that was the impression i had to hear you know. christians going to go out in patches of water but while kim can stick with the more convenient fiction role. this does it all back it's in the middle of the day if you're having a nap come on this is germany you have to work no time for napping yeah being it's not feeling normal in germany but in asia it's connected with performance because the logic is you perform very well before the lunch time and then you're

getting the poem nap after the lunch and. connection between nap and power and power on it after the nap you have more power and it's very good for the whole afternoon so from a psychological or physiological point of view it's important and it's even healthy to do some kind of napping during the day yeah definitely starting the day and then before the lunch me you could do a lot of work and perform and then lunch and directly after the ones we have the time thought we already tired and only 20 minutes and the afternoon was wonderful but what isn't right is it just 20 minutes like you said or can't sleep for say 2 hours because it's a crazy there's a really important to understand 20 to 30 minutes of perfect after 45 minutes your brain going in the deep sea face and after that keeps you face it's very hard to.

very hard to concentrate and very important. and finished after 30 minutes. in many cultures napping is a way of life in china receiving the basic right people are allowed to net for one hour a day and in some asian countries they even didn't the lights so the office employees can get there whereas in france they don't sleep they eat with a bang up the. taking an afternoon nap but work isn't really done in germany your colleagues will just think you're lazy but. the opposite is true if you take regular naps then you're head of the game you'll see it boosts your performance and your efficiency for the rest of the day. gabby is going to try it she runs a daycare center at 7 in the morning it's already busy there are 100 children here

and it gets pretty noisy. is taking an afternoon not even an option. the sting from. taking a daily now will be a challenge for sure but i'm so motivated by the prospect of some relaxation that i'd like to try. for the next 5 days gabi will take a 30 minute midday now she'll keep a video diary to document how it goes. will a short snooze help her get through the day better she's hoping to answer this question under the guidance of martin corner a sleep specialist at a hospital in the german city of castle. a completely natural drop in our efficiency in the course of the day it's completely normal yes it's an after lunch drowsiness that kicks in around 1 o'clock or 130 at night and i don't think there's anyone who wouldn't be able to shut their eyes for a few minutes and rest we need to give in to it. it's how nature made us and what

nature decides is usually right. now being gives our brain an opportunity to recover 'd it allows for the production of stress reducing hormones . it helps metabolic processes it helps disperse harmful substances in the brain it supplies cells with glucose and fat and it also helps parts of the brain regenerate . that's the theory so how does darby feel after 2 days she's already noticing a difference a mess. it was quite hard on the 1st day i really had to concentrate and i felt like my mind kept wondering. but on the 2nd day i realized you need some discipline and that i just need practice. is where and how you not important is a chair in a pillow all you need. everyone's different some people need

earplugs and i'm asked to fall asleep in the middle of the day others just need to recline their office chair there are a few tricks you can use salvador dali apparently like to hold a spoon in his right hand when it slipped out of his hand and fell to the floor that's when his siesta was over and he'd get up and go back to work. for 5 day experiment has taught gabi a lot but when she visits the fleet of oratory she says she never felt that she slept very deeply she just does it matter that i didn't sleep deeply with children we always feel that the main thing is that they rest even if they don't fall asleep is that apply to adults to. put your plans to advance as well as children and doesn't have to be a deep sleep what you described is fine you just need to doze a bit. here in the sleep the experts are going to say if god. it's

not having any effect. rate brain waves are measured for 30 minutes the results of and evaluating it. is in for a surprise. visit. and you can see you are awake a bit at the beginning but not for long a maximum of 2 minutes but then you started to doze that sleep stage one some people still feel awake in this stage while to others it feels like sleep then you were briefly in sleep stage 2 which is a light sleeper that's what a perfectly day nap looks like. you don't need a deep sleep or rem sleep if a light sleep is enough to have a revitalizing effect. effect. so i strongly advise you to keep napping well done. even taking

a nap is hard to fit in around work responsibilities gabby has learned that it helps her calm down and regain strength. let's talk about recreation time and about vacations so how often should i go on vacation. and holiday between 10 and 14. because quality over quantity holiday topic the best one per year and then. and that's the best way to. own your whole year and what if i don't have time for any vacation is there anything like an emergency recreation i could use. yes. or go for

a run or balcony and so on or read books. 50 through a. combination. with no time for and always try to win the game yes. or you take your recreational walk through the woods this is a wonderful way for relaxation and it comes for free and it keeps various problems of bay or you do it like a professional and try sharing your crew which is nice for forest bathing. time spent in the woods a tonic for the soul the fashionable term is forest bathing. lovely i used to love this when i was a kid. terribly mindfulness exercises performed in

nature it's based on buddhist principles immersing oneself in the moment and experiencing it consciously but without judgment has been shown to reduce stress. practicing mindfulness in nature is believed to intensify the positive effect. brain research at mit karim has demonstrated with test subjects that being in nature does this. view of nature lowered blood pressure and slowed the pulse. nature can trigger the parasympathetic nervous system this promotes the rest and digest response that calms the body down after stress or danger has passed. we tend to spend a lot of time grumbling and fretting over problems telling yourself you don't want to obsess over a problem doesn't work but when you're in a forest and you contemplate may. you're consciously with all your senses and you

see it off listen to it touch it and so on then you actually notice the sympathetic nervous system shutting down and the parasympathetic nervous system activating. this effect is what experts call effortless mindfulness all you need to do is gaze at the leaves and shadows and it's interesting to see the effect such an effort this activity can have. just connecting with nature and being in the moment. mindfulness exercises a similar ready we suspend judgment and simply observe the moment there's no scientific evidence that they're more effective when performed in nature. but what we do know is that spending time in the forest tends to make us more active and physical activity has been shown to positively affect our mind and body.

but i will recover with a strong walk what about you i would pay for one coffee my favorite pocket for my year to elect of the sounds really good thing so much of this talk today thank you thank you and this concludes our show today and receive each other again next week and then let's all try to stay relaxed and in good shape. i am. not.

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our platforms we're all in this together run together and we'll make an effort. to save everybody stays mysterious and stay safe please stay safe. life on earth one of a kind and. child coincidence. or the improbable happens to those who the philosopher going to take up the creation of our solar system with the planet is a bit like winning the lottery. what is more unique start september 18th on t.w. . this is a 15 year old girl. being gang raped.

his teacher is beating a boy for talking back and class. for the rest of the class once as. i'm sure a toddler is being killed by his mother. breaking up last. his child sleeps in the streets because her family threw her. from here. online bowling. pushes a teenager over the edge. just because you can see violence against children doesn't mean others and there are make them visible visible of us might violence against children disappear.

this is the wus live from berlin a plan to help 400 refugee children left homeless on this because 10 the e.u. member states say they'll accept the unaccompanied minors but what about the fountains of others left homeless by fire at them or a migrant. also coming up deadly wildfires sweep across large parts of the western united states forcing files.