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For A Healthy Life

For Natural

Time

Healthy time zone
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BetterTimes advocates the abolition of the clock change and the year-round use of a natural time.

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Initiative:
Healthy Time Zone

Are more like a lark or an owl?

Know Your Chronotype

Image by Toa Heftiba

Here you will find ways to test your chronotype and determine your personal best times for sleeping, eating, working and exercising.  

You will receive scientifically based recommendations on how you can live in harmony with your individual internal clock.

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BodyClock

BetterTimes is a member of

International Alliance for Natural Time
(IANT)

The IANT is an association that advocates for permanent, worldwide observation of natural time, facilitated by geographically appropriate, sun-based time zones. 

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Videos About The Internal Clock

Check out these videos to learn more about our internal clock, what makes it tick, and what makes it malfunction.

Warum wir zur falschen Zeit aufstehen
07:54
MAITHINK X

Warum wir zur falschen Zeit aufstehen

Frühaufsteher sind diszipliniert und Langschläfer sind faul? Oder liegt unsere innere Uhr in unseren Genen? Und warum stehen die meisten maiLab-Zuschauer zur falschen Zeit auf? - Hier eine kleine Übersicht aus der Schlafforschung. Video über Schlafentzug mit Techtastisch: https://youtu.be/gUl49d6cPC4 ► maiLab abonnieren: http://bit.ly/2kru8qh ► Instagram: https://www.instagram.com/maithink ► Twitter: https://www.twitter.com/maithi_nk ►YouTube: https://www.youtube.com/funkofficial ►funk Web-App: https://go.funk.net ►Facebook: https://facebook.com/funk ►https://go.funk.net/impressum QUELLEN Für die molekulare Aufschlüsselung unseren inneren Uhr (“Uhren-Gene” und “Uhren-Proteine” wurde übrigens der Medizin Nobelpreis 2017 vergeben: https://www.sciencedirect.com/science/article/pii/S2319417018300179?via%3Dihub Unsere Körpertemperatur ist zwischen 4 und 6 Uhr morgens am niedrigsten, nachmittags am höchsten: https://www.physiology.org/doi/pdf/10.1152/ajpregu.1999.277.4.R1152 Hier die Studie mit den 129 Teilnehmern (siehe Grafik bei 01:08),, deren innere Uhr anhand der Körpertemperatur gemessen wurde: https://www.pnas.org/content/pnas/108/Supplement_3/15602.full.pdf Bei extremen Lerchen (advanced sleep phase disorder) wurde beobachtet, dass sich ihre “Uhren-Proteine” besonders schnell wieder abbauen, sodass daraus ein kürzere Tageszyklus folgt: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5398888/ Der Zusammenhang zwischen der Länge des Tageszyklus und “Euligkeit” / “Lerchigkeit”: https://www.ncbi.nlm.nih.gov/pubmed/11508728/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609763/ Wieviel Schlaf man braucht (Durchschnitt ist 8 Stunden bei Erwachsenen) ist unabhängig davon, ob man Eule oder Lerche ist. Es gibt Eulen, die wenig Schlaf brauchen, und Lerchen, die viel brauchen, und andersrum: https://link.springer.com/chapter/10.1007%2F978-3-642-25950-0_13 Schlafmangel und verschlechterte Leistungs- und Konzentrationsfähigkeit: https://www.mdpi.com/2079-7737/5/1/11 https://www.physiology.org/doi/full/10.1152/ajpregu.1999.277.4.r1152 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4667372/ (hier insbesondere bei Jugendlichen) Vollkommen Blinde können oft das Problem haben, dass sich ihre innere Uhr nicht an die Tageszeit anpasst: https://www.ncbi.nlm.nih.gov/pubmed/29326647 Die Camping-Studie (1 Woche zelten stellt die innere Uhr um rund 2 Stunden vor): https://www.cell.com/current-biology/fulltext/S0960-9822(13)00764-1 Junge Menschen (16-25 Jahre) sind besonders eulig! Und das auf der ganzen Welt: https://www.cell.com/current-biology/fulltext/S0960-9822(13)00764-1 und selbst bei Jägern und Sammlern: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524507/
Can You Become a Morning Person?
06:32
SciShow Psych

Can You Become a Morning Person?

If you know someone who can’t start their morning without 3 cups of coffee, don’t assume they frequently stay out late partying—it’s probably genetics. We make science kits now! Go to http://UniverseUnboxed.com to learn more, order one online, or find them in a store near you. Hosted by: Hank Green ---------- Support SciShow by becoming a patron on Patreon: https://www.patreon.com/scishow SciShow has a spinoff podcast! It's called SciShow Tangents. Check it out at https://www.scishowtangents.org ---------- Huge thanks go to the following Patreon supporters for helping us keep SciShow free for everyone forever: Adam Brainard, Greg, Alex Hackman. Sam Lutfi, D.A. Noe, الخليفي سلطان, Piya Shedden, KatieMarie Magnone, Scott Satovsky Jr, Charles Southerland, Patrick D. Ashmore, charles george, Kevin Bealer, Chris Peters ---------- Looking for SciShow elsewhere on the internet? Facebook: http://www.facebook.com/scishow Twitter: http://www.twitter.com/scishow Tumblr: http://scishow.tumblr.com Instagram: http://instagram.com/thescishow ---------- Sources: https://www.sciencedirect.com/science/article/pii/S0960982204009285 https://www.rug.nl/research/portal/files/14504057/2003JBiolRhythmsRoenneberg1.pdf https://www.sciencedirect.com/science/article/pii/S0191886907002516 https://www.nature.com/articles/ncomms10448 https://www.nature.com/articles/srep09214 https://www.tandfonline.com/doi/abs/10.3109/07420521003663801 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0013376 https://www.pnas.org/content/115/39/E9247 https://www.pnas.org/content/111/45/16219 https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx https://www.pnas.org/content/115/39/E9247 http://thebrain.mcgill.ca/flash/a/a_11/a_11_cr/a_11_cr_hor/a_11_cr_hor.html https://www.annualreviews.org/doi/abs/10.1146/annurev-physiol-021909-135919 https://www.sciencedirect.com/science/article/pii/S0191886908000974 https://www.sciencedirect.com/science/article/pii/S0191886907002516 https://www.sciencedirect.com/science/article/pii/S0960982204009285 https://www.ncbi.nlm.nih.gov/pubmed/16687322 https://www.sciencedirect.com/science/article/pii/S0960982212003259 https://www.ncbi.nlm.nih.gov/pubmed/26580236 https://www.ncbi.nlm.nih.gov/pubmed/21895489 https://psycnet.apa.org/record/2012-02789-001 https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1819.2009.01965.x https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1360-0443.1994.tb00926.x https://www.sciencedirect.com/science/article/pii/S0165178112003563 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181779/ https://www.vox.com/2016/3/18/11255942/morning-people-evening-chronotypes-sleeping https://pediatrics.aappublications.org/content/134/3/642 https://globalworkplaceanalytics.com/telecommuting-statistics
Was die Zeitumstellung mit deinem Körper macht
13:50
MAITHINK X

Was die Zeitumstellung mit deinem Körper macht

Wie wir unsere Uhr stellen, hat direkte Auswirkungen auf unseren Körper. Wie sinnvoll ist also die Zeitumstellung und wie wirken Sommerzeit und Winterzeit auf unsere Biologie? Mehr dazu: maiLab Video zu Eulen und Lerchen https://www.youtube.com/watch?v=LprmzAzarRU maiLab Video zu Schlafentzug und seinen Folgen: https://www.youtube.com/watch?v=gUl49d6cPC4 ► maiLab abonnieren: http://bit.ly/2kru8qh ► Instagram @maithink: https://www.instagram.com/maithink ► Twitter @maithi_nk: https://www.twitter.com/maithi_nk maiLab wird produziert von Mai Thi Nguyen-Kim für funk (ARD & ZDF) ►funk Web-App: https://go.funk.net ►https://go.funk.net/impressum QUELLEN Die EU-Umfrage zur Zeitumstellung https://www.tagesschau.de/ausland/zeitumstellung-umfrage-103.html Offizieller Bericht zur Umfrage. 56% der Teilnehmer waren für ganzjährige Sommerzeit. https://g8fip1kplyr33r3krz5b97d1-wpengine.netdna-ssl.com/wp-content/uploads/2018/09/discontinuing-seasonal-changes-time-swd-406_en.pdf Interview mit Kommissionspräsident Juncker https://www.zdf.de/nachrichten/heute/sommerzeit-juncker-zuversichtlich-100.html Übersichtsartikel zu Zeitzonen, Chronotypen und Sommerzeit. Roenneberg et al. 2019, Front Physiol 10:944 https://www.frontiersin.org/articles/10.3389/fphys.2019.00944/full#B68 Mathematische Modellierung der inneren Uhr. Warum pendeln sich Eulen und Lerchen zu verschiedenen Tageszeiten ein, warum ändert sich das mit der Stärke des Zeitgebers, an welche Tageslängen könnte sich die innere Uhr maximal anpassen, was wäre anders, wenn unsere innere Uhr kein starker sondern ein schwacher Oszillator wäre. Granada et al. 2013, Plos One 8(3): e59464 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0059464 Die natürliche Länge des “inneren Tages” wurde hier für 129 Versuchsteilnehmer gemessen. Im Mittel war sie 24 h und 9 min plusminus 12 min. Die beiden Ränder der Verteilung lagen etwas mehr als eine Stunde auseinander. Duffy et al. 2011, PNAS 108(3):15602-8 https://www.ncbi.nlm.nih.gov/pubmed/21536890 Die Unterschiede im Chronotyp, also wo sich Eulen und Lerchen tatsächlich im Tag einpendeln, liegen aber viele Stunden auseinander. Roenneberg et al. 2007, Sleep Med Rev 11(6):429-38 https://www.ncbi.nlm.nih.gov/pubmed/17936039 und Fisher et al. 2017, Plos One 12(6):e0178782 https://www.ncbi.nlm.nih.gov/pubmed/28636610 In Russland wurde die Zeitumstellung abgeschafft und für vier Jahre die permanente Sommerzeit eingeführt. Weil das nicht gut funktionierte, ging man zur permanenten Winterzeit. Nach der Umstellung litten deutlich weniger der untersuchten Kinder und Jugendlichen unter sozialem Jetlag. Bei Sommerzeit waren es 69.6%, bei Winterzeit 52.6% mit sozialem Jetlag von mehr als 2 h. Borisenkov et al. 2017, Biological Rhythm Res 48(1):3-12 https://www.tandfonline.com/doi/abs/10.1080/09291016.2016.1223778 Sozialer Jetlag korreliert mit diversen (gesundheitlichen) Problemen. Beauvalet et al. 2017, Chronophysiology and Therapy 7:19-31 https://www.researchgate.net/profile/Andre_Comiran_Tonon/publication/316841939_Social_jetlag_in_health_and_behavioral_research_a_systematic_review/links/591326c3a6fdcc963e7ed3d6/Social-jetlag-in-health-and-behavioral-research-a-systematic-review.pdf Negativer sozialer Jetlag wurde in weniger als 2% der →300.000 Teilnehmer des Munich Chronotype Questionnaire gefunden. Über die Hälfte zeigte positiven Jetlag von mindestens einer Stunde. Roenneberg et al. 2019, Biology 8(3): 54 https://www.mdpi.com/2079-7737/8/3/54/htm Einiges spricht dafür, dass spätere Schulzeiten verschiedene Vorteile für Jugendliche hätten, so wie chronobiologische Erkenntnisse es auch voraussagen. Allerdings ist die Datenlage bisher wenig aussagekräftig. Ob die Vorteile unterm Strich wirklich überwiegen, muss sich in weiteren empirischen Studien zeigen. Marx et al. 2017, Cochrane Database Syst Rev, 7:CD009467 https://www.ncbi.nlm.nih.gov/pubmed/28670711 Eine Berücksichtigung des Chronotyps könnte Schichtarbeit weniger belastend machen. Vetter et al. 2015, Curr Biol 25(7):907-911 https://www.cell.com/current-biology/fulltext/S0960-9822(15)00128-1
What Makes You Tick: Circadian Rhythms
02:34
OxfordSparks

What Makes You Tick: Circadian Rhythms

How do you know when it's time to wake up or go to sleep? More powerful than any alarm are your circadian rhythms. In this animation we take a look at how these rhythms work and what controls them, inspired by the TeenSleep project being carried out at the University to look at how later start times at school might affect achievement. How does our body know when it’s time to sleep? Humans detect light through the eye. Light enters the eye and is focused onto the retina at the back of eye. The retina contains photoreceptive cells that detect light and send this information to the brain, via the optic nerve. The most obvious outcome of this process is the ability to form images; to see. Image-forming vision depends upon rod and cone photoreceptors, which are critical for low light vision and bright light colour vision, respectively. However, it was discovered in 1999 that the circadian system of animals lacking rods and cones could still respond to light. This led to the discovery of a new class of photoreceptive cells: the photo-sensitive retinal ganglion cells (pRGCs), which express the light sensitive pigment melanopsin. These pigments undergo a chemical reaction when they absorb light, which causes the ganglion nerve cells to fire signals to the brain. These signals from the melanopsin pRGCs feed directly into the Suprachiasmatic Nuclei (SCN). These are cells in the hypothalamus, near the base of the brain, which contains the master circadian clock (or pacemaker). The SCN orchestrates our circadian processes, to make sure that systems throughout our bodies are working together, in time. This system is also involved in controlling our sleep-wake cycle. As the level of light gradually decreases at the start of the night we produce increasing levels of a hormone called melatonin. Melatonin plays a vital role in our day-night cycles, acting as an internal signal of night time. Why is being exposed to light at the wrong time so bad? If we are exposed to light at the wrong time, say because we work night shifts, this confuses our system. Light supresses the production of melatonin, and promotes wakefulness. We delay our sleep and other circadian and sleep-dependent processes. We can work nightshifts for years and our circadian system will not adapt to our new sleep-wake cycle – primarily because we are exposed to natural light during the day, which is far brighter than artificial light sources. This leads to a whole host of problems. Working through the night means we are working when our bodies are craving sleep. Is it different for teenagers? The reason we are so interested in sleep during adolescence is because our circadian rhythms change during this period. From the age of 10 until around 21 our circadian rhythms delay. This means that as we go through adolescence and into early adulthood we are naturally more inclined to go to bed later and also to get up later. This is a biological process, and will happen to teenagers regardless of their environment. Asking an adolescent to get up at 07:00 to start school at 09:00 is akin to asking a 55-year-old to get up at 05:00: this leads adolescence to accumulate a significant amount of sleep deprivation. The circadian drive isn’t optimised for wakefulness and engagement until around 10:00.This means that adolescents are typically starting school at a time when they are feeling the effects of sleep deprivation and when their natural rhythms are not optimised for alertness, and therefore learning. There have been a whole host of studies, mostly from the US showing that a delay in the school start time improves sleep, mood, well-being, alertness and academic outcomes with one study suggesting that a delay in the school start time is more effective than improving the quality of the teaching. Whilst timing of sleep (and activity) is important, so too is understanding what other factors might affect the quality of your sleep. Not only do adolescents have a natural biological predisposition to staying up later, but the devices they use to communicate and for entertainment may also impact sleep. TV screens, tablets and phones emit light at a level which may interfere with sleep onset, compounding the effects of the naturally occurring circadian delay. A recent study has suggested that teenagers may be particularly susceptible to the effects of light emitting deceives. Students are also dealing with the stress of exams and the pressure to perform well. The TEENSLEEP study aims to address some of these issues by looking at the effect of sleep education and delaying the start time of teaching on sleep quality and academic outcomes. To find out more about the science behind the animation visit https://www.oxfordsparks.ox.ac.uk/what-makes-you-tick
Circadian Rhythm and Your Brain's Clock
04:10
SciShow

Circadian Rhythm and Your Brain's Clock

Why do we sleep at night instead of during the day? In this episode of SciShow Hank talks about circadian rhythms, how they work, and how they regulate different processes in our bodies. ---------- Our President of Space for this episode: http://www.youtube.com/user/Kurzgesagt ---------- Like SciShow? Want to help support us, and also get things to put on your walls, cover your torso and hold your liquids? Check out our awesome products over at DFTBA Records: http://dftba.com/artist/52/SciShow Or help support us by subscribing to our page on Subbable: https://subbable.com/scishow ---------- Looking for SciShow elsewhere on the internet? Facebook: http://www.facebook.com/scishow Twitter: http://www.twitter.com/scishow Tumblr: http://scishow.tumblr.com Thanks Tank Tumblr: http://thankstank.tumblr.com Sources: http://www.ncbi.nlm.nih.gov/pubmed/18419318 http://www.livescience.com/13123-circadian-rhythms-obesity-diabetes-nih.html http://www.sleepfoundation.org/article/sleep-topics/sleep-drive-and-your-body-clock http://www.aasmnet.org/resources/factsheets/crsd.pdf http://www.helpguide.org/harvard/sleep_cycles_body_clock.htm http://www.princeton.edu/~ota/disk1/1991/9108/910805.PDF http://news.uci.edu/press-releases/circadian-rhythms-control-bodys-response-to-intestinal-infections-uci-led-study-finds/ http://blogs.nature.com/news/2012/03/gaining-control-of-our-circadian-rhythms.html http://news.yale.edu/2013/06/17/rhythm-everything http://online.wsj.com/news/articles/SB10000872396390444180004578018294057070544
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