in 60 minutes on d, w, these places in europe smashing the rank one step into a bold adventure. it's the treasure map for martin clo. describe it as some of us wriggled, begging sites on youtube. and also input the o. j 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 we'd constantly 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 we will take

a look at how to listen to your body clock on it in good shape. the life on earth follows a 24 hours cycle. in the process of evolution, all living creatures have adapted to the cycle. the 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,

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 con, 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 have an interest 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 are died, earn all or active during the day. this explains how our senses work. our in our

clock responds to daylight, which enters the body through the eyes, where we have special receptors. the register of the like conditions and regulate our inner clock beam sure through the sleep hormone melatonin that were 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. the 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. the of you

in any bed who leaps out of bed full of energy but feels drowsy and drained and the evenings are you in late wise, they who likes to start the day slowly and then stay up until all hours 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 clocks. then previous, even the the cells in our party have their own cell 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 handling all stuff, is an expert on biological rhythms. this model is who owns on cadillac of light is ultimately stressful for the body or guns. beach, the good slide has a very important physiological 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 day tigris. cut off or switched it. the fosters research shows that light stares 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 color scale make us hills 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 retina reacts to the blue daylights 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 marks. just 2 weeks of light therapy can make a difference and help ward off depression the so the 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 ones. mood can start talking to 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 as vital for our body is 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. and 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, say, 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 i 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 months leave. 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 off of the inside of the research shows. older people do

tend to take naps during the day and sleep less during the night. at the mentioning of older people like it more frequently than young people, for example, because they have to go to the bathroom, put in principles, you 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 a true. yeah, yeah, think say 9 is keeps going. 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 and that's about that slash button. you often. yeah it's, 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 will 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 all might have for an invalid. my girlfriend wakes up when the kids make a noise, but i keep sleeping. but i think that has to do with motherhood as me and my husband's. that's definitely true. yeah, 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 men. how about the 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 with a sleep. they do get is better. next question. are power naps? good for us?

i'm afraid of a 5 minute kidnap uh does 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 announcements about sleeping in the news. nurses who are on the hygiene at. it's a personal decision. people who prefer it should absolutely do say do that, then it's important to have good bed linens weeks away, the sweat and dismissed. yeah, you should also change your sheets regularly fixed, then it's not an energetic 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, then i'll end up sleeping longer. obviously, i mean, i say 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. just come into some kind of imagine why it should be so much better with 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 not his last cost of the night is really important because that's when we get to the loss 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 cultures of sleep. first, this the 8 hour workday 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, there's just a 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 and not cultures . meanwhile, people take any opportunity to have a quick nap. they may not sleep quite as long as nights. this is a common model in asia and africa. the. each of these models has health benefits. but proper risk can be impeded by numerous factors such as heavy meals. this can negatively impact metabolism. but when we each isn't the only issue, what we can also have an effect.

your 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. best down to the latanya and constance. this is known as the sleep hormones. 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 full of 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 to send 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 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 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 day like not if they can. last but not least, yoga of to 10 to 30 minutes. the body starts to a nice domain and prepare for x and 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 reality persona. 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 a way you can know that 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 and voucher that started between 7 and 8 am. so dolphin, every morning was an old deal to make a cleaning of the house. i hated when my alarm clock goes off next week and demeaning since i press news at least once. then it wakes me up again after 10 minutes. if mother and some victim is not much, i have to force myself to get up. otherwise i would fall asleep again. i didn't know much about 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 eton and so off to, for, to talk to on for especially

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 the year. but how would it work if i didn't want just showed up according to that in a cloak, 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. 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 be at work by 8 am. but the latest is, is quite isn't 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. this thing does when the study

began, selma fall into 10 other employees. first underwent health checks to make sure that when the underlying causes for possible sleep disorders of the questionnaire was useful to provide an initial indication of the participants. cronum of types is selma. an early bird or more than nights, how a person's kroner type is genetically determined, a not really true level 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 criminal type. but only time will tell i can lie and it's always difficult because we're only really find out when she's had a chance to sleep in for a while. and because i was different often found his initial assessment is that he's a normal time, like around 60 percent of jim 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 the video died before 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 your sales mall. i also feel very well rested in the morning and i go to work feeling fitter and happier because of it. you know, 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 consider 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 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. one else did me. uh because then um, jill, this me out of my sleep slash 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 off by 7, then goes for a short walk and usually gets to work around 9 lives according to your internal cloak, means routine. and that has its advantages to move the music 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. i'm going to last 6 months later, michelle feed and present the results. all the participants naturally sleep longer without an alarm clock, 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, an option to use other companies. on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes that's in there. create typically use boost data. 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 than golfer 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 as welcome today, you need to wait. let's get started. bring you way in front of your chest. and then we go down to tip type and resend the . do this exercise for one minute, rest 30 seconds and repeated 3 times. the,

this 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 the

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