time the day our peers and rivals, with one daring goals to help smart nature, the more likes watching it on youtube, dw documentary, 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 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, we will take a look at how to listen to your body clock on 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 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. the, the,

it's our personal rhythm and the 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 or die 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 awake. so early in the mornings. the circadian rhythm is a fundamental mechanism for life on earth. the of the human. any bed who leads out of bed full of energy but feels drowsy and drained in

the evenings while you are late. rising. 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 to 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. mamma is feelings on cadillac of light is ultimately stressful for the body or guns, vc, the light has a very important physiological function implants our activity levels and can influence our mood as well. and as, and it provides important signals that help our bodies orient to the time of getting tigris cut off or switched it. 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 color scale 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 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 enter clocks on a healthy rhythm or nice are key to how it works. the retina reacts to the blue de lice, 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 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. 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 ones. mood can 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, 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 bone health. a vitamin d deficiency increases the likelihood of osteoporosis and bone fragments. 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. 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 young size. yeah . though, 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 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, i 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's firestone. 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 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. 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. how about the 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. but the 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 enough 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 sleeping and then you just know so, so on the hygiene it's, it's a personal decision to some people who prefer it should absolutely do say, do some of that then it's important to have good bedlam and weeks away, the sweat and dish this job. you should also change your sheets regularly fixed, then it's not an energy nick. 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 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 the 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 besta with, with mucus, that's a new one. never that before is 12. 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 are just enough text as part 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 let me 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 to 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 if nice. this is a common model in asia and africa. the. each of these models has health benefits. the proper 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 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 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 neuro 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 doc should compensate with a daylight,

not if they can last but not least, yoga. after 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 you 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 in reality, the stones sit on phones to go hunting, 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 the selma involved to put started between 7 and 8 am. so dolphin, every morning was an old deal with my nick, a cleaning of the house. i hated when my alarm clock goes off the weekend to munitions. i press news at least once. then it wakes me up again after 10 minutes. if mother 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 me that should be a wellbeing manager. she designed the study was corner biology expert, michelle's eden, and she laughed if you 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 deficit 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. 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 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 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, the same task. when the study began, selma found sir on 10 other employees. first underwent health checks to make sure

that when the underlying causes for possible fleet disorders of the questionnaire was useful to provide an initial indication of the participants. cronum of types is selma. an early bird or more of a nice, how a person's kroner type is genetically determined and not really old. triple, the most deposit is mostly sits the tablet and based on what i have heard, it's safe to assume that she's a normal to mildly early criminal type. but only time will tell i can live and is always decent 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 cell number and 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 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 spent 2 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 people 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 and

nice. i really didn't think it would make such a big difference to be woken up by an alarm or to wake up naturally. one else did it. because the alarm jill was me out of my sleep slash, 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 homeless 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 clock means routine. and that has its advantages to move the music in the regular bed times 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 feedin presents the results. all the participants actually sleep longer

without an alarm trunk 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 come on the one hand, it will lead to a reduction in absentee 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, 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 work when you're wide awake and the times is on. you can also help regulate your 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 up the do this exercise for one minute risk, 30 seconds and repeated 3 times. the exercise is perfect. to trade your lower back to that and the homes through

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

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