is all about the final stuff in the global fashion industry. fast fashion. watch now, on youtube, the o. j usually starts with 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 constantly checking the towing 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 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. the plants, animals, and humans, all have an interview with them, and 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. a 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. 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 clock beam sure,

through the sleep hormone melatonin that we're sleep 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 a week. so early in the mornings. the circadian rhythm is a fundamental mechanism for life on earth, the to you and any bed who leaps out of bed full of energy but feels drowsy and drained and the evenings or you and lights rise and who likes to start the day slowly and then

stay up until all alice 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 long, 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 song, visa, biological, determined by jeans, and control by nights 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. based model is feelings on cadillac of light is ultimately stressful for the body or guns, vc. the slide has a very important physical logical function impacts our activity levels and can influence our moods on us. and it provides important signals that help our bodies orient to the time of day tigris cut off or switched it to. 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 is not enough light, the clocks get out of sink and our organ stop working optimally. that has

consequences for energy levels and our health does colors can make us hills kind of it 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 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'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 enter clocks on a healthy rhythm or nice are key to how it works.

the retina reacts to the blue daylights 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 full. 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. it's 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 ones move 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 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. ideally, our daily routine allows us to follow our internal clocks and work when we're feeding 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 days don't get 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 on the little kids need a lot of sleep. that's clear. but what happens to us when we get older, a just fine, you know, sleep the older i get such 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 info. 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 principles you get to 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 it true? yeah, yeah, think say 9 is keeps going. 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 slash button. you often. 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 many 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. to me and my husband's. that's definitely true. i wake up at the slightest noise. my husband speaks very deeply on sleep yet. 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 their sleep. in, for example, when their breast feeding 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? which i might finish reading within a 5 minute cabinet. uh that 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 nasa is leaving and then you just know so. so on the hey gina, it's a personal decision. people who prefer it should absolutely do say do some of that . 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. and you can comment,

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. how many of them kind of imagine why it should be so much better with, with mucus, 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. yes. and the spouse of the night is really important because that's when we get to lots of deep sleep. i have that's probably where it comes from. but no 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 work day 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 this, yes to 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 known at night. this is a common model in asia and africa. the. each of these models has health benefits. but trust the risk can be impeded by numerous factors such as heavy meals. this can negatively impact metabolism. but when we eat isn't the only issue what we can also have anything you're a 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 their melatonin content. 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 fully 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 defend and have a high serotonin content. they also contain magnesium and potassium, minerals that help nerves and muscles relaxed during sleep. and the rainy and said he showed that the nan as 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 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 morning based on numerous studies, the american, numerous scientists, dr. andrew hughes, and then has identified full strategies 1st, stay hydrated when we get up our bodies and especially our brains need bullshit to wake up. second, 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 dock should compensate with a daylight, not 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 due in 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, a city which unfolds 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 can i let 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 on volta, it started between 7 and 8 am for vault every morning was an old deal with my nick, a cleaning the house. i hated when my alarm clock goes off the weekend to munitions . i press news at least once and 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, but i didn't know if my pension of 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 him for associates a slip for sick and 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 and sleep deficits costs of 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. the should be 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 the customers with such a key role, it was considered vital in the past that he be at work by 8 am. at the latest i this is quite, it 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 and he does. when the study began selma file, sir on 10 other employees, 1st underwent health checks to make sure that when the underlying causes for

possible sleep disorders include all that questionnaire was used to provide an initial indication of the participants. cronum of types is selma. an early bird on more than nights, how a person's kroganow type is genetically determined, a 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 a normal to mildly early criminal type, but only time will tell i can, by the end is always teaching because we only really find out when she's had a chance to sleep in for awhile. and we can also fly from file to his initial assessment is that he's a normal type, like around 60 percent of gym and for the scientific evaluation, selma need others note 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 gun 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. so keen that'll 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 our 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 when else did that cause the alarm? jill has me out of my sleep slap. it's 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 by short walk and usually gets to work around 9 lives according to your internal clock means routine. and that has its advantages to really me is again, the regular bed times 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 naturally sleep longer

without an alarm chunk 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 t is under temporary. so on the other hand, employees will be able to perform to a higher standard, meaning fewer mistakes that to do 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, fitness, and 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 best to, to work when you're wide awake. golfer times is on was it. you can also help regulate to body clock with movement. here's okay, and yet with another useful exercise or

hello as welcome today, you need to wait. let's get started. bring you way in front of your chest and then go down to tip type and resend up the do this exercise for one minute, rest 30 seconds and repeated 3 times. the, this exercise is perfect. to trade, your lower back. you bought that and the homes through the

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

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