the guy who uses with a lot say will crazy. 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 to katy and with them, we can end up with weight problems. and how does this, this we will 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. plants, animals, and humans, all have an inner rhythm, an 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 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 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 no 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 clocked beam sure. 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, this are katie and 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, wiser, who likes to start the day slowly, and then stay up until all hours can smack in edy's task. 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 clocks. then previous, even the the cells and now party have their own song, visa, biological determined by james and control by night the, with the light comes of life and well being, the

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. research are hand like also as an expert on biological rhythms. based mama is fillings on cadillac of light is ultimately stressful for the body or guns, vc, the light has a very important physical, logical function. it impacts our activity levels and can influence our mood and as, and it provides important signals that help our bodies orient to the time of day tigers, to cut off or switch that foster's research shows that light spears 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 the sink, and our organs stop working optimally. that has consequences for energy levels and our health does colors make us hills kind of 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 destination. the light has an activating effect. it lifts our moon, increases our motivation. ultimately, it allows us to function and communicate better on. no surprise than the people cranes light and actively seek it out. beautiful lighting is also a mood booster. but artificial light sources can replace the sun's natural rays

even so light therapy with strong daylight lamps can help top up our light deposits and keep our enter clocks on a healthy rhythm or nice are key to how it works. the retina reacts to the blue de lice and pass us 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 marks of 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 heighten 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 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 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 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

feeling most productive. but all too often, we just have to adjust to the demands of saying the knife 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 and 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 succession. this 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 megabytes of human 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 more frequently than young people, for example, because they have to go to the bathroom. but in principle, he pays the amount of sleep people get stays the same when it's done. 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, it's 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 robins. yes, 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 old 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. minor point involved, my girlfriend wakes up when the kids make a noise, but i keep sleeping. but i think that has to do with motherhood as well for me and my husband's that's definitely true. yeah, i wake up at the slightest noise. my husband sleeps very deeply on sleep cx, but statistic show that women sleep longer and have more deep sleep than men. the home of i didn't last that women tend to have many more triggers that can disturb the sleep in. for example, when they're breastfeeding to them 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 is better. next question are power naps good for us?

i'm a friend and a 5 minute cabinet a this 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 i'd say about sleeping and then you just know so, so i'm 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 and useless job. you should also change your sheets regularly fixed then it's not. and i g, nick. and is it possible to catch up on sleep? stop not for you automatically,

catch up on sleep call. 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 obvious for me i see it works well for me personally from significant cognitive if i haven't had enough sleep, i just go to bed early and then i'm fine, but the sleep we get before midnight is the best, right? at least that's what the parents use, detailed their teenage children wanting to stay up late into the night. this is kind of some kind of hard to imagine why it should be so much best. this was with mucus. that's a new one. never that before is nope, 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 to know his last part of the night is really important because that's when we get to lots of deep sleep. 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 coaches of sleep says this, the 8 hour work day culture. with a clear separation between book free time, i'm fed time it's the privilege and 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 not cultures. meanwhile, people take any opportunity to have a quick now they may not sleep quite as long if nice. this is a common model in asia and africa. the. each of these models has health benefits. the 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. your

a 3 tips for food that studies show can improve sleep, cherry, all sour, cheri's 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, best down to the latan 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 their best consume during the day rather than in the evening. lentils, lentils are high and chip defend an amino acid that the body doesn't produce by itself. that uses it to make server toenail. 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 that 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 chip 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 is also helps lower brain temperature. the bananas also ensure healthy goes

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 anyone with weight problems shouldn't eat any bananas in the evening, but 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 neuro scientists, dr. andrew hughes and then has identified full strategies 1st, stay hydrated. when we get up our bodies, especially our brains need bullshit 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 to help keep our internal clock ticking alone. anyone who gets up when it's still dock should compensate with a daylight lot if they can. last but not least, yoga up to 10 to 30 minutes. the body starts to release the opening and prepare for action bus. make sure you still get to work on time being late can non human 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 a reality for stone. i sit it on file 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 away can i let, the family and company should be in southwest in germany is doing a study to find out how working like this effects employee satisfaction until now works with selma and volta. it started between 7 and 8 am for vault every morning was an old deal to make a cleaning of the house. i hated when my alarm clock goes off the weekend demeanor . since i press news at least once, and then it wakes me up again after 10 minutes for mother and some victim is not much, i have to force myself to get up. otherwise i would fall asleep again. the engine of the company wants to offer its employees healthy, a working conditions. so they hired me there should be a wellbeing manager. she designed the study with corner biology expert, michelle's eden, and soft. if it's to talk to them for associate

a 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 the gym and economy around $49000000000.00 euros a 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 the customer support violence. it 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 bit what i am at the latest by jesus acquaintance. 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 us when the study began,

selma file to on 10 other employees. first underwent health checks to make sure that when the underlying causes for possible fleet disorders include all the questionnaire was used to provide an initial indication of the participants. kroganow types is thelma an early bird or the 9th. how a person's kroner type is genetically determined and not really true level of deposit this unless it's a good topic and based on what i've heard, it's safe to assume that she's of normal to mildly early croner try it. but only time will tell i can by the end is always digital because we're only reading, find out when she's had a chance to sleep in for a while. and they can also fly from filed his initial assessment is that he said no more time like around 60 percent of gym. and for the scientific evaluation,

selma and the 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 guns po, i think it's great fun. i enjoy getting up when i'm fully rested and the going to bed when i'm tired and spits games and it's really been the guy i still knew from. i'm about half an hour to 45 minutes later than i used to be sure. we also saw small, i also feel very well rested in the morning and i go to work feeling fitter and happier because of it. the votes. 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 vehicle em how i've got what and in the house, and they always come at the same time. system and 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. well, now state me. uh, because the law jill, does me out of my sleep floss 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 than she previously sold almost 9 hours violence. so now gets put off by 7, then goes for a short walk and usually gets to work around 9 movies according to your internal cloak, means routine. and that has its advantages to really musically in the regular bed time to 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 feed and 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'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 one of the companies. on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes, that's 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 and fitness, home funding for income. so boss is also convinced, although the different starting times means that more careful coordination is required. it's worth it because it's simply better to work 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 type 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, your buttocks and the homes through the have fun and see you next time on in good shape by the

india, 50 or 60 percent of the photos weren't way to haven't gone and that are coming. and this has happened in the last decade. this is not very long the, even in our life go based and g o is helping to protect endangered marine and fire. that's how the, how the eco indian in 30 minutes

on the w. one small step for a robot vacuum, one giant leap for exploiting the ocean floor. but this time, a research team will study the possible risk 1st. in order to minimize them, we have an opportunity to get it right before we even start. is this true nature conservation or only green washing? deep the increase in 75 minutes on d. w. the daniels in june. the you're going to the 77 percent comes will i don't get and 65 last last those top 5 years, 31115. we're here to help you make up your mind. we are here

on please find your mind. so all of the topics, i'm much it to you from, campbell fixed a new culture and in 15 minutes, let's say together parts of our community life on the surface of this research is now on the top, the crew to clean and, and probably of crime. essentially is 15, billions us dollars even up to us tells the cold one point me to see we want to be the number one for the 1st. then she disappears without the phrase p. crypted queen has been accused of folding victims on the top 10 list. the cartel leaders in murder is a financial thriller about the world's most one sort of woman crypto queen starts

december 30th on dw, the a. this is the, the nero's life from berlin. israel's military campaign intensifies in the south of the gaza strip. the army say so, and there is a facing 5th resistance from us. militants bought gun fire opportunity and asked strikes of that to even more palestinian casualties, leaving the us to go on for more protection of civilians. also coming up, germany's foreign minister arrives in divide for the un climate conference and i'm able to be.