tourist attractions of timeless beauty. part one of our aerial dream trip. chicken. in a 60 minutes on d, w. these places in europe are smashing all the records. step into a bold adventure. it's the treasure map for modern globetrotters. discover some of you ropes, record breaking sites on your mac. you too. and now also in book form our day usually starts when our alarm goes off with slaves to the clock. society sees punctuality as a virtue. we can't afford to miss that train. we have places to be things to do. oh, no wonder which constantly checking the time, but we'd be better off paying more attention to our internal clock. it regulates

cycles of a lightness and sleepiness. if we go against the bodies acadian rhythms, we can end up with great problems and heart disease. this week, we'll take a look at how to listen to your body clock on in good shape. and life on earth follows a 24 hour cycle. in the process of evolution, all living creatures have adapted to this cycle. plants, animals, and humans, all have in, in a rhythm and internal ticking clock known as the circadian rhythm. it doesn't just determine when we are active and when we feel sleepy. it affects

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 a bunker without light or clock participants have their very own rhythm, that remains constant. the inner clock determines not only how easy it is for us to get up early, but also how efficient we are. first thing in the morning. those who are fit and focused have an inner cycle that slightly shorter than 24 hours. they're your typical morning person. if you're inner clock ticks 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 are diurnal 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. they register the light conditions and regulate our inner clock. they insure through the sleep hormone melatonin that we're sleepy 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. in winter, our inner clock is delayed slightly. it starts later because the sun rises later, 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. are you an early bird who leaps out of bed full of energy but feels drowsy and drained in the evenings? boy, you are a late riser, who likes to start the day slowly. and then stay off until all hours. kids like an early start, but by the time they teenagers, they can barely wake up, let alone get to school on time. women tend to be more active during the day than men. they have a longer deep sleep stage and can cope better with disruptions to their internal body clocks than previously believed. the cells in our body have their own clock. these are by logical determined by genes and controlled by light.

with light comes life and well being. ah, people who live in places with long, dark winters, know this all to well, many suffer bouts 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. researcher handling hasta is an expert on biological rhythms. this manga is humans on cadillac of light is ultimately stressful for the body or guns. vish digger light has a very important physiological function. it impacts our activity levels and can influence our mood and wouldn't as and it provides important signals that help our bodies orient to the time of day targets fall off or switched it. austria's

research shows that light steers 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 come to school make us ill. can it can trigger metabolic and psychiatric diseases. and some cancer's tubes. researchers are gaining an ever better understanding of the impact of light on the body and brain. this least light has an activating effect. it lifts our moon and increases our motivation lift . ultimately it allows us to function and communicate better on no surprise than that people crave light and actively seek it out. beautiful lighting is also

a mood booster. but artificial light sources can't replace the sun's natural res even so light therapy with strong daylight lamps can help top up our light deposits and keep our inner clocks on a healthy rhythm. mm. our eyes are key to how it works. the retina reacts to the blue daylight and passes the information on to the brain. it then steers our inner clocks, which regain their rhythm. as a result, levels of the sleep hormone melatonin fall. 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 lux. just 2 weeks of light therapy can make a difference and help ward off depression for being a leak. so too little, i can definitely heighten the risk of depression amongst certain groups of people who are susceptible, merely thinking more light, on the other hand, can help boost ones. mood, bizarre pock, my a better day, night rhythm develop. so it's good for the immune system. that's why sufficient light is very important for our mental health, but 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 boom,

fractions. 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 feeling most productive. but all too often, we just have to adjust to the demands of daily life that can be problematic for late rises in particular. because in most cultures, the work day starts early, get too much disruption to us. the acadian rhythms increases the risk of exhaustion, depression, obesity, gastro, intestinal problems, and cardiovascular disease. so how can we prevent it? well, the key is getting enough shot i little kids need a lot of sleep, that's clear. but what happens to us when we get older? he's fine, he am asleep. the older i get this government leave. i sleepless at night,

but i take naps during the day. i got him. my grandmother was the same to her and she'll have to be $99.00. god might have off of the info. research shows older, people do tend to take naps during the day and sleepless during the night. ever mentioned older, people like it more frequently than young people, for example, because they have to go to the bathroom. but in principles, the amount of sleep people get stays the same constant. but what about the theory that people who wake up a lot aren't getting good sleep? is it true? yeah, yeah, i think say line is gives good. no, 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 about that 1st one, the office. 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 a that we all way can't briefly between sleep cycles seemed like some people stay

away longer. but that doesn't have to be a bad thing. it's all due to evolution. everyone in a try but wake up to check on things at different times during the night that made people safer. it's also thought that women sleep differently than men, new moms or prime to react instantly to their baby's cries. and will wake up no matter how tired they are. mine of wine and rock my girlfriend wakes up when the kids make a noise, but i keep sleeping for but i think that has to do with motherhood as a for me and my husband, that's definitely tray. yeah, i wake up at the slightest noise. my husband sleeps very deeply on sleep theater, but statistic show that women sleep longer and have more deep sleep than men. the hum of i didn't laugh, the women tend to have many more triggers that can disturb their sleep in, for example, when they're breastfeeding it or later when they're going through menopause. so

women are more at risk of developing, disrupted sleep patterns, but the sleep they do get i is better of it. next question are power naps? good for us? i my friend for in wooden a 5 minute chat nap ha that that helps for sure. he'd employ him with me, it doesn't work, i always go over the 5 minutes and then i feel more tired than before. for him pulling up a power nap 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 unhygienic? we produce up to half a leader of sweat at night. most people wear pajamas, but in places like scandinavia and france, many prefer to go without neck. snohomish thing about sleeping in the need is not as who unhygienic. it's a past no decision. people who prefer it should absolutely do say yes. but then it's important to have good bed linens that weeks away,

the sweat useless jot. you should also change your sheets regularly fixed, then it's not unhygienic. and is it possible to catch up on sleep? la jolla, you automatically catch up on sleep. your body will definitely do this if it can. if i don't get much sleep for 3 nights and i'm really tired, then i'll end up sleeping longer that legal, legal should. i say it works well for me personally. well senior const garvin is doing. 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. how medicine couple imagine why it should be so much better. life is miracle. that's a new one. never done before. it's now i think that could be something to it and i often feel tied in the morning if i went to bed too late the night before. he is the not, the 1st part of the night is really important because that's when we get a lot of deep sleep. i have that's probably where it comes from kids,

but not everyone goes to bed before midnight. so it's not so much about when we go to bed. the main thing is we get enough sleep. broadly speaking, there are 3 basic cultures of sleep. first, there's the 8 hour workday culture, with a clear separation between work free time and bed time. it's the prevalent model in germany and other western countries. then there's the siesta culture. this allows the body to regenerate and avoid strain during the hottest time of the day. it's widespread and spain and many arab countries in nap cultures. meanwhile, people take any opportunity to have a quick nap. they may not sleep quite as long at night. this is a common model in asia and africa. each of these models has health benefits, but proper rest can be impeded by numerous factors such as

a heavy meal. this can negatively impact metabolism. but when we eat isn't the only issue what we can also have an effect a or a 3 tips for food that study show can improve sleep, cherry, sour cherries in particular, try eating if you 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 in a placebo group. best down to their latonia content. this is known as the sleep hormone. the body produces it naturally when it gets dark, helping 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 consume during the day,

rather than in the evening. lentils, lentils are high and tripped offend an amino acid, that the body doesn't produce by itself, it uses it to make serotonin. this makes you active and energetic during the day when the evening when it's dark, serotonin gets converted into the sleep hormone melatonin. for this process, the metabolism requires b vitamins and folic acid, 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 heartburn, it's best to go a little easy on the lentils. tip number 3. bananas, bananas contain tryptophan and have a high serotonin content. they also contain magnesium and potassium, minerals that help nerves and muscles relaxed during sleep. and iranian said he

showed that the nan has also helped lower brain temperature. bananas also ensure healthy gut bacteria, which can help guard against stress related sleep disorders. but the fruit toast and bananas also causes blood sugar levels to rise. that means any one with weight problems shouldn't eat any bananas in the evening, but rather have 2 or 3 bananas throughout the day. but be aware that all these food should be part of a varied and balanced diet. what can we do to booster energy levels? first thing in the moon, based on numerous studies, the american nearest scientists, dr. andrew human, has identified 4 strategies. first, stay hydrated. when we get up our bodies and especially our brains need water to wake up with 2nd, go outside,

just 10 minutes of walking or cycling. do us good morning. light regulates activity in the mcdonough of brain region involved in our emotional responses. 3rd, a few minutes of sunlight help keep our internal clocks ticking along any one who gets up when it's still dark. should compensate with a daylight lamp. if they can. last but not least, yoga out at 10 to 30 minutes. the body starts to release the dopamine and prepare for action. ah, but make sure you still get to work on time. being late. can land you in trouble unless, of course, you have a very understanding employer ah, sleeping in taking your time to wake up without the stress of an alarm, even on a normal work day. this dream is now

a reality for selma savage on file for goggle. were good morning. good morning, also awake already. yes and well rested. for the last 6 months they've been allowed to start work exactly as their internal clock dictates. because our in o'clock is what controls when we're really awake and alert. the family owned company should be in southwest and germany is doing a study to find out how working like this affects employee satisfaction. and so now work for selma on volta had started between $7.00 and $8.00 a. m, for valtmount every morning was an ordeal. when my maker cleared the house, i hate it. when my alarm clock goes off to wicked dimensions, i press news at least once, and then it will be up again after 10 minutes. if mother from wick there was not much laughter forced myself to get up. otherwise, i would fall asleep again. daughter not muslims, mo, from the company wants to offer its employees healthier working conditions. so they

hired layla b, a well being manager. her. she designed the study with corner biology expert, michel, eden as we're beginning, approval magnified. and she laughed if it's, it's not long for us to ship asleep. deficit can have a very negative long term impact on our health, including depression, obesity and substance abuse looked for her as well. and ultimately this also has financial consequences. and fleet deficits cost the german economy around $49000000000.00 euros a year. but how would it work if everyone just showed up according to that in a clock? the chevy 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 valid. it takes care of 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

time is his quiz. and so part of this project is not to ask why doesn't this work? but instead to look at how we can make it work and he does. when the study began, selma voltaire and 10 other employees 1st underwent health checks to make sure there were no underlying causes for possible sleep disorders. and all the questionnaire was usable to provide an initial indication of the participants. croner types is selma. an early bird or more of a night owl. a person's kroner type is genetically determined and not really oh, terrible of the boston. massachusetts is a good harbor. and 3, so what i've heard, it's safe to assume that she is a normal to mildly early kroner type, but only time will tell you why i'm always digital because we're only really find out when she's had a chance to sleep in for

a while. ostrich latham valdez initial assessment is that he's a normal type, like around 60 percent of germans for the scientific evaluation, salmone and the others note the times they fall asleep and wake up as well as how they slept and how good they feel. and they keep a video diary, forest, easy scan portal, and i think it's great fun i enjoy getting out when i'm fully rested and only going to bed when i'm tired and spit. so given me the been a guy i wish to do, i'm about half an hour to 45 minutes later than i used to be sure. so sophomore, i also feel very well rested in the morning and i go to work feeling fitter and happier because of it. so he now schedules appointments with customers later, which is easier than previously thought. 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 her alarm again. she needs to be awake at 6 a n cap, hunt back on him house. i've got workman in the house and they always come at the same time, had diminished. i really didn't think it would make such a big difference to be woken up by an alarm or to wake up naturally or now did meet her records. the alarm jealous me out of my sleep. laugh it's much more of a gentle wake up without says the cypher. i'm the answer to sofa. in addition, selma has discovered that she needs more sleep than she previously thought. almost 9 hours vaulted now gets up at half past 7, then goes for a short walk. unusually gets to work around 9. living according to your internal

clock means routine. and that has its advantages to really music in irregular bed times. make me sleep longer or wake up much earlier and above all, i just don't sleep very well for i'm going to laugh, holler. 6 months later, michelle feedin presents the results. all the participants naturally sleep longer without an alarm clock affected by about half an hour on average. and they sleep better, which is also good for the business line. i'm gonna try to share it with you on the fields. arden you may not have, i should come on the one hand, it will lead to a reduction in absentee as other countries. on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes. that's what their creativity is boosted with. so there are many aspects by which it can have a positive impact on the company, and not just in terms of health, critism can influence come. the boss is also convinced,

although the different starting times mean that more careful coordination is required, it's worth it because it's simply better to work when you're wide awake rocker kindnesses among, with you can also help regulate hill body clock with movement. is elia with another useful exercise? ah, hello and welcome to day. you need to wait. let's get started. mm. bring you weights in front of your chest. and then we'd go down until tip hide and resend up with duties exercise for one minute,

rest 30 seconds. and repeated 3 times with the extra 5 is perfect to trade, your lower back, your bucks, and the hamstring with have fun and see you next time and good shape by ah, ah, with

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but i'm not going to have to work my own car and everyone with later holes and every single day. getting you ready to meet the driver and join me right. just do it on d. w. they breathe. ah, they have body and soul houses that daniel leaders can construct more than just building his ideas. bold and passionate. you have to be rather cool. that's a radical mean. go back to the ruth. he is the son of jewish holocaust survivors. how lucky that i was able to bill to just present berlin because it's very closely related to me as a person is architecture is a celebration of democracy and it's not building. the biggest thing in the

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