but he does not reach more than 30 percent of the world population. very simple. that facility that's very convenient for the chinese. after all, the port will be full very exclusive uses, but i am the mediterranean as become a kind of great sarcophagus. if anything he was proud of, it was to be a steal worker, like his grandparents and his parents. this is his business, the company of all that life. well, the winners and losers. globalization, where do we stand? starts january 5th on d, w. b o 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 with 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, wiccan end up with weight 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 an inner rhythm, an internal ticking clock, known as a circadian rhythm. it doesn't just determine when we're active and,

and 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 biological determined by genes and controlled by light.

with the 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 unco lack 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 moon, wouldn't us? and it provides important signals that help our bodies orient to the time of day

tigers, fall off or switched it. oscars 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. cargo researchers are gaining an ever better understanding of the impact of light on the body and brain. a solution . the light has in activating effect. it lifts our moon and increases our motivations less ultimately, it allows us to function and communicate better on. no surprise then 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 rays. even so light therapy with strong daylight lamps can help top up our light deposits and keep our inner clocks on a healthy rhythm. ah, 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. so being leaked so too little, i can definitely heightened the risk of depression amongst certain groups of people who are susceptible, merely thinking more light on the other hand can help boost one's mood is hard talking to 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, its strongest in the mornings. daylight is 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 both health a vitamin d deficiency increases the likelihood of osteoporosis and boom tractors. 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. yet too much disruption to us, the katie and 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 you, i'm asleep. the elder, i get this girl the month leave. i sleep less at night,

but i take naps during the day. i got my my grandma was the same to her and she'll have to be 99. god might have off of the info. research shows older, people do tend to take naps during the day and sleep less during the night. and other mentioned older people wake up more frequently than young people, for example, because they have to go to the bathroom. but in principle, you get the amount of sleep people get stays the same when stunned. 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 9 as kids got 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. that's about that 1st button. the ovens. 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 comp briefly between sleep cycles,

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 tribe way comp 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 avoided and rocked 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 che yeah, i wake up at the slightest noise. my husband sleeps very deeply on sleeve sets, but statistic show that women sleep longer and have more deep sleep than men. the hum of i didn't laugh that women tend to have many more triggers that can disturb their sleep in. for example, when they're breastfeeding or later when they're going through menopause,

all of that. 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'm a freshman wooden, a 5 minute chat nap ha that that helps for sure. didn't pipe him if a me it doesn't like i always go over the 5 minutes and then i feel more tired than before. for her poem, a power net 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 next snohomish thing about sleeping in the need is noticeable and hygiene. it's a personal decision to people who prefer it should absolutely do. say get done, but then it's important to have good bed, linen that weeks away, the sweat, useless job. 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 they couldn't offering office for me. i say it works well for me personally. well senior const garvin is when, 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. her medicine, careful imagine why it should be so much better. life is miracle. that's a new one. never that before it's now i think that could be something to it. i often feel tied in the morning if i went to bed too late the night before who to morrow? 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. but broadly speaking, there are 3 basic cultures of sleep. first, there's the 8 hour work day 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 in 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 muddle 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 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 in a placebo group. that's down to their latonia content. 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. through 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 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. in

a rainy and study showed that bananas also help lower brain temperature. bananas also ensure healthy gut bacteria, which can help guard against stress related sleep disorders. but the 5th towson 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 boost a 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, a 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 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, we 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.

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 own 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, i hate it. when my alarm clock goes off to wicked dimensions, i press news at least once, and then it wakes be up again after 10 minutes. mother victor was not much left to force myself to get up. otherwise i would fall asleep again. order not mother and flow from the company wants to offer its employees healthier working conditions. so they hired layla sh b,

a well being manager her. she designed the study with corner biology expert, michel eden, were busy over magnified into laughter for to talk young physician asleep deficit can have a very negative long term impact on our health, including depression, obesity and substance abuse lot 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. voucher. 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 as quick as and so what of this project is not to ask, why doesn't this work? but instead to look at how we can make it work when he does. when the study began, selma volunteer 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 the reason we're, i've heard it's safe to assume that she's are normal to mildly early kroner tried prison, but only time will tell i'm while ems always digital because we're only really find out when she's had a chance to sleep in for a while. i'll switch latham val,

tis initial assessment is that he's a normal type, like around 60 percent of germans. for the scientific evaluation, sal murman, 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 for us even scan poor 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 in 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 yourselves love them all. i also feel very well rested in the morning and i go to work feeling fitter and happier because of it. you also work. 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, why. but after a few weeks, selma has to set our alarm again. she needs to be awake at 6 a. m yup. hun valko, im 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. horny hours did mit oh record the alarm jealous me out of my sleep. laugh it is much more of a gentle wake up without serious i'm far. i'm the answer to south wagner. in addition, selma has discovered that she needs more sleep than she previously thought. almost 9 hours vancho now gets up at half past 7, then goes for a short walk on usually gets to work at 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 actually sleep longer without an alarm clock by about half an hour on average. and they sleep better, which is also good for the business. i was like, i'm in a toyota to in the field, certain human ownership, asian come on the one hand, it will lead to a reduction in absentees. other countries, on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes that to the their creativity is boosted as i. so there are many aspects by which it can have a positive impact on the company. and not just in terms of healthy food isn't an info income. 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 was it. you can also help regulate your body clock with movement. yes. okay, leah with another useful exercise with hello and welcome today. you need to wait. let's get started. me bring you weights in front of your chess. and then we go down until hip hide and resend up with duties x for 5 for one minute breath. 30 seconds and repeated 3 times

with 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 with

a new home and the art date. all are welcome and long year man. no worries or require people come here for good salaries and breathtaking business. life in the arctic is hard and

freezing cold. welcome to pittsburgh. close up in 30 minutes on d. w. o. in a how to rescue food and solve india is huge. wastage problem stored up in new delhi has the solution. it turns out food into animal feed from the city. the project is finding consensus and not just among the cow i 90 minutes on d. w. a with great. i discovered stories that can

change your mind just to click away, find out best documentary on you to see the world before i'm ready. it's dr. now t d w documentary or you can that i want. that's hard and in the end this, i mean you are not allowed to see you anymore. we will send you back. are you familiar with this reliance? what's your story? a. ready he wasn't, i was women, especially and victims of financing and i'm some take part and send us your story. we are trying always to understand this new culture. so you are not a visitor,

not against you. want to become a citizen in feel, migrants, your platform for reliable information. ah ah, ah, this is detail you news live from berlin. the death toll from north america's storm of the century goes up as authorities and residents in heart hit buffalo, new york dig their way out. some of the dead are found frozen in vehicles and snow banks. also on the program.