to as the impossible, really see it. the stones tell the story of a powerful resolution. what exactly happened as a 10000 years ago? secrets shown age, stops december 22nd on d, w, and the o. j usually starts when our alarm goes off with slaves to the clock. society sees punctuality as a good to, we can't afford to miss that train. we have places to be things to do. no wonder we constantly checking the time bus, 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, 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 with them, and internal chicken clock known as the 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 have an inner cycle that slightly shorter than 24 hours. very, your typical morning person. if your inner 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 or know 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, the light conditions, and regulate our inner clock 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 sun rise 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 a week. 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 in

the evenings while you are late wise, 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 barely 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 that body 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 too well. many suffer balance 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 also as an expert on biological rhythms. this model is feelings on cadillac of light is ultimately stressful for the body or guns, vc. the slide has a very important physio, logical function, implants, 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, august 12th, or switch to the monster's 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 feel kind of get can trigger metabolic and psychiatric diseases and some cancer's too difficult researchers are gaining an ever better understanding of the impact of light on the body and brain. 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 then 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 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 or nice are key to how it works. the red not 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 lux, a. 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 hate them 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 nice 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, obesity, gastro, intestinal 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 success. this is calvin much leaf. i sleep less at night, but i take naps during the day. my grandma was the same and she will 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 mention of

older people like it more frequently than young people, for example, because they have to go to the bathroom. but in principle, he get 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 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. that's about that size for me. 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. 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 are. mine are 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 well. to me and my husband's. that's definitely true. i wake up at the slightest noise. my husband speaks very deeply on sleep, see it. but statistics 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 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 that helps for sure. even plot can resubmit. 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 preferred to go with out next announcements about leaving in the new does nurses who are on the hygienic. it's a personal decision. people who prefer it should absolutely do say, do some of the then it's important to have good bedlam and weeks away, the sweat useless job. you should also change your sheets regularly fixed, then it's not an energy neck. 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,

then i'll end up sleeping longer. obviously, i mean, i say it works well for me personally from significant comedies we can, 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 parents used to tell their teenage children wanting to stay up late into the night. a hermit or some kind of imagine why it should be so much besta 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 says 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 in not cultures. meanwhile, people take any opportunity to have a quick nap. they may not sleep quite as long have nights. this is a common model in asia and africa. the. each of these models has health benefits. but proper risk can be computed by numerous factors such as a heavy meal. 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 and amino acid at the body doesn't produced by itself that uses it to make several 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. the 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. so just stay hydrated. when we get up our bodies and especially our brains need more situ waco 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 day to me 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 in reality, the stones sit on phones 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 i'm in

a clock is what controls when we really awake and i let the family and company should be in southwest and germany is doing a study to find out how working like this effects employee satisfaction until now works the selma involved to that started between 7 and 8 am. so dolphin, every morning was an old deal that they may make a cleaning of this house. i hated when my alarm clock goes off the weekend, the munitions i press news at least once. then it wakes me up again after 10 minutes. if the weather and some victories, not much i have to force myself to get up. otherwise i would fall asleep again. 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 lead, and that's the big thing for her. and she laughed for to talk to him for associates, a sleep deficit can have a very negative long term impact on our health, including depression,

obesity and substance abuse has worked for highest and on the way. and ultimately this also has financial consequences. sleep deficits costs the gym and economy around 49000000000 euros the yeah. but how would it work if i don't want just showed up? according to that in a clock is this the 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 a square, it does. 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, the thing does when the study began. selma file, sir on 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 and a booth or more of a nice how a person's kroner type is genetically determined, a not really true level of devices this most if 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 kroner type pieces, but only time will tell i can lie and it's always difficult because we only really find out when she's had a chance to sleep in for a while. and we can also fly from file to his initial assessment is that he's a normal 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 getting to bed when i'm tired and spits games and it's really been like i, i still knew from i'm about half an hour to 45 minutes later than i used to be sure your sales specialist, small 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 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 valko m. 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 woken up by an alarm to wake up naturally. one else did me. uh, because the, um jill has me out of my sleep floss is much more of a gentle wake up without since 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 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 waiting for the last 6 months later,

michelle feed and presents the results. all the participants actually sleep longer without and the law i'm talking 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, an option to use another company. so 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 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 as welcome today, you need to wait. let's get started. bring you way in front of your chest. and then we'd go down to tip tide and resend the . do this exercise for one minute risk, 30 seconds and repeated 3 times. the exercise is perfect. to trade your lower back your buttocks and to have

the have fun and see you next time on in good shape by on the

forest. with a terrible past. it was a nice mood draws. us troops advanced in germany to bring in or to in europe. why the forest was a miracle, sir, i was witness accounts of the battle of huge green forest in 15 minutes on the w. a pulse,

the beginning of a story that takes us along for the ride. it's about the perspective culture information. this is the, the news, the w mines, the functions as an environmental clothing graveyard in the to land desert. this is where things well the industrial nations no longer need and flight us textile ways get stranded fashion,

watch now on youtube. lets see chris live. you discovered mileage benches in 360 degrees and explore fascinating. both heritage selling d w world heritage $360.00 mount frank foot. hey, how about the international gateway to the best connection? south la road and radio located in the heart of europe. you are connected to the world experience outstanding shopping and dining offers and drawing our services be our guest at frankfurt and bought cd managed by front bought the

i this is dw news live from berlin, is real plans to increase inspections of aid for guys. so from tuesday it says this will allow more humanitarian supplies to enter the territory as the casualties rise and conditions for civilians worse and israel's defense minister ones. but the war won't be over soon. also coming up in the program, haggling over a deal. i think you in climate conference us any you reject a watered down compromise on phasing out fossil fuels. delegates suggest hours to reach an agreement.