welcome to in good shape. american comedian w.c. fields said more than one hundred years ago the best cure for insomnia is to get a lot of sleep well that of course was a joke the best cure for insomnia is this show. that's just because as always i have great experts by my side. here that completes beds in berlin and i will talk to mr comstock. and he'll in the outpatient sleep lab i will discuss sleeping problems with doctors and media. don't stress yourself with your sleep then you can't sleep. when you go to bed at night i you actually getting a good rest and sufficient sleep you can easily find out with a sleep on said latency test all you need is a bad for

a teaspoon at a stopwatch. going. how long will it take you to fall asleep and drop the. only five minutes you have very tired ten minutes ok you could use more sleep fifteen minutes you're fine so just do it take the test. i hear you believe the sleep doctor's i'm a little irked thanks for having me today and i hope you had a good night's sleep because i got a lot of questions actually i have to get up really early so i'm a little bit tired because i had the dump of my car but. i'm ok ok enough to have the talk and great here because my expression my impression is that many people have fleas nights in this time such phenomena not all the time it is on the one hand people are more aware of that there's sleep disorder and that there's sleep

doctors actually that are able to treat dogs and on the other hand it's a very very fast time we're living in and we're always. on edge and stressed and that causes sleep disorders as well so what kind of people come to your practice and seek help on the one hand it's people that have sleep disorders they suffer from insomnia they cannot fall asleep or if they fall asleep they wake up really early and then cannot fall back asleep. and on the other hand it's people that suffer from hypersomnia which means they want to sleep all the time they're tired after they wake up in the morning and they don't feel rested when a lot of stressful time although some examination in the next day so so i've got difficulties falling asleep so i consider this to be normal so of course when is it normal and when it's not if it carries on if it if it continues over. we say if you don't sleep more than three days or three nights

a week over more than three months then you should start considering seeing a sleep doctor because then it's starting to be arm up or could be an illness many of my patients are afraid that it is an illness that has some something in the body going wrong so is the real concern in about eighty percent and the reason for sleeping disorders is not being able to relax or exile he does. orders and stuff like that but it twenty percent of the case it's actually physical causes and we try to find out in the patient history and through our examinations what is the reason for that for the sleep disorder and what kind of physical causes can be responsible for sleep disturbances one very common thing is for example restless legs people go to bed at in the evening and they their legs feel less restless that

keeps them from falling asleep some people they they have restless legs and they don't they don't realize it they don't feel it and what it is it's it's a parry arctic twitching of the muscles in the leg that keeps waking them up again this is for example a physical cause and another thing is breathing disorders waking up because of the you're all snoring and sleep apnea pausing in your breathing and here you sleep you can test for those kinds of condition and we speak about this later on but first we have to take a look at what happens in our sleep anyway because sleep is not passive it's very active and a lot of things go on in your brain and your body. why do we sleep there is still no definitive and all encompassing answer what is clear is that we couldn't survive if we didn't get some shuteye. sleep is not simply downtime there's a lot going on in the body at night too it's documented by sleep specialists doctors

. being asleep is not just lying down passively like you're in a coma there are various phases sometimes you move or change position your legs might twitch if your pulse and blood pressure vary as does your brain activity but it's a very complex event for. we tend to wake up ten or twenty times every hour while sleeping but we only notice when we stay awake for at least thirty seconds and that typically happens several times a night even if it's not like being really awake you don't remember afterwards but during those brief ace's for up to ten or twelve seconds the brain is more active off the. a ninth sleep is composed of a number of cycles usually between four and six that are similar but with slight variations each cycle lasts between seventy and one hundred ten minutes and itself comprises different phases light intermediate and deep sleep and then the rapid eye

movement or r.e.m. phase sleeping poorly on a regular basis can make you irritable unfocused and horribly tired. voice thus we know that sleep deprivation leads to impaired decision making and slower reaction times lack of sleep leads people to make snap decisions early in the morning and they're often the wrong decisions it's a big problem. as. you may be lying there calmly but inside there is a hive of activity. in the pituitary gland in the brain secretes more growth hormone during sleep. throughout the body more new cells are formed than while we're awake. wounds heal faster in the bone marrow new blood cells are produced the body has the chance to repair muscle and other tissues sleep deprivation can

make you look much older than your years. it can also lead to excess weight when you sleep the leptin level in the body rises which in turn reduces our appetite not enough sleep and the leptin level falls and you want to eat more. sleep also reinforces the immune system researchers have discovered that during deep sleep the system is hard at work identifying and neutralizing pathogens in an experiment to test subjects were vaccinated against hepatitis half the group were then allowed to go to bed while the others had to stay awake until the next evening blood tests then revealed that the individuals who had to stay away had only half as many antibodies and were thus more susceptible to getting sick. of course the slots are insufficient sleep has an effect on the cardiovascular system and we know for example that patients with a higher predisposition develop high blood pressure we also know that

a higher rate of depression and anxiety comes with sleep deprivation i mentioned you know my shot off. recent research suggests that chronic sleep deprivation can raise the risk of brain disease. vanished also when you don't sleep enough the toxic waste generated in the brain doesn't get cleared away as it should be and that build up can be conducive to diseases like dementia and parkinson's. and even without brain disease being tired out can make you forgetful. the brain desperately needs a good night's sleep in order to process and file the day's input in significant information is discarded or should be at least important stuff is transferred to the long term memory and stored. the memory is restocked what we

can do while asleep is learned via some magical mosts but one getting some rest we do consolidate what we learned during the day. if someone comes to you with sleep problems how do you find the cause i take my time to talk to the people and find out their history what drugs are they taking what medication what other illnesses do they have how happy are they with their lives is there in exile issues stuff like that and then when it seems like it makes sense we do a sleep study over the night we do that with a with a machine graph and with that we can we can really find out a lot of things about the body functions during your sleeping and your sleep itself there's a lot of flux here for example. and a lot of cables go in there and they they test different things in your sleep for

example we have these cables here now we attach them to the head and we take an e.g. your brain waves we attached to your chin to see how tense are your muscles are you grinding your teeth we attach this to your finger and that's it takes your oxygen oxygen level of your blood that for example is low if you have a breathing disorder but we also take the flow of your breathing with this that goes into your to your nose and right into the machine and so we can see do you have sleep apnea very important to find out and which is a very dangerous cause for sleep disturbances sleep apnea isn't exactly because. you don't feel rested when your oxygen level goes down when you're so have sleep apnea where you have these arousals at night they stress your whole but your whole body you suffer from hypertension high blood pressure and you feel not rested when you wake up and that can even lead to depression and you do all this testing of the

comfort of the home of the patient and not exactly see sleep lab exactly because i believe in that when you test people at home you test them in their own environment their natural environment how do you help your patients how do you adjust this proves that they can sleep better it always depends on what is really the cause and the effect is it more of a lifestyle related issue is that an exaggerated disorder depression some kind of emotional thing or is that something physical and then we treat that study suggests that people forty or fifty years ago just slept longer than into no days so what is the problem why do we sleep but a lot of time a long time ago we were more in fresh air we were working in fresh air we were walking more right now a lot of people they take their car or the train to their work and then they work in offices and they don't have the actual light and natural light is

a very very important thing for your sleep everything you do during the daytime has an impact on your sleep at night and all these modern things like computer monitors or smart phones also have an impact on your sleep so maybe it's not the best idea to stare at your smartphone right before you go to sleep. on catchy funder there are identical twins they're helping us with an experiment to explore the effects of illuminated screams on sleep. cultivates a book before going to sleep the kid reads a novel on her tablet. for the experimenter each wear a fitness tri-care the records when there is sleep and when they're awake the data is sent to a smartphone and registered in a special. they stick to their routines for the duration of the test period one week. the display on the

tablet is set to maximum brightness the question we want to answer is this will recur sleep less than carty we chose identical twins in an attempt to eliminate all other significant differences. after the first night cutty's up shows that she fell asleep at eleven forty eight pm and slept six hours and seven minutes. it turns out that the care fell asleep four minutes later and slept ten minutes less. sleep expert dr hold her in reviews the evidence the key issue is exposure to blue light is on the list of course short wavelength light between four hundred seventy and four hundred eighty nanometers it's registered by photo receptors in the eye one consequence is that the production of melatonin suppressed or other processes are also affected such as

temperature regulation this kind of light disrupts the sleep wake it takes longer to fall asleep and the duration of sleep get shorter. because i'm cold so. so will the internal clock shift or get out of sync tune the experiment. during the day the sisters who live and work together have pretty much the same routine they work a lot in the fresh air and are tired by the end of the day. if you add up the hours the sisters slept over the course of the week because total is considerably lower than counties. every night because slept fifteen or twenty minutes less than carty . a concentration test shows that this really amounts to a sleep deficit and is not merely because the kid needs less sleep the sisters are told to follow a black dot as it moves around the circle for half an hour occasionally it jumps

missing one dot in the circle when it does they're meant to touch the screen. but anyone who is very tired is less likely to notice this is. the difference in performance is not very great about exposure to blue light before bed does negatively impact the ability to concentrate during the day or such exposure repeated every evening the resulting difference would probably be significantly larger on. some smartphone displays can be set to reddish light rather than blue which is less likely to affect your sleep if you must use an electronic device with a bluish display before bed then at least reduce the brightness. but a good alternative would be just to read an old fashioned book instead. when we humans were still living in the wilderness sleeping water a great risk there were predators who could kill you so you would need

a cozy and safe place and it's basically the same today when we went to sleep we need coziness and safety and who's an expert in this it's kind sock here and he's not only a metro salesman no he's a sleek consultant and i was bitter and so what's the difference between a mattress salesman and a sleep consultant. we were able to cater to a customer's individual needs and we've developed protocols for customizing our products because when i see you have a checklist here customers have to help us out first why so many questions. the same because sleep consultant first have to analyze a customer's needs before they can recommend the right mattress and it also matters of the events of what the points are especially important. how do i fall asleep and wake up how often do i wake up what about pain allergies my weight do i have an

artificial joint we have been you know i like to eat read or watch t.v. in bed so how do i figure out which mattress is best for me. fifty percent is about feeling comfortable the other fifty percent is our responsibility we have to make sure that the mattress supports the customer in the right places so they like correctly while they're sleeping at night and how important are pillows and bedding and well one example if i sweat a lot and i have a sick do very in the bed then i'm going to sweat even more so my sleep won't be refreshing. these intel important of the materials that hellos and blankets are made of. we use only natural products because here we believe that humans are still cave dwellers at heart and natural products provide a good climate. interestingly you say the time of day when you buy a mattress is also important you recommend the morning. why. in the evening you

feel tired i'm happy to lie down anywhere so you're ready to make compromises in the morning you're fresh air still aware of what your own mattresses like and you're a lot more critical when you're lie down and try something. thank you so much so there's just one thing left i wish you sweet dreams because bad dreams can also be a problem. dreams can let us take off and fly in an instant to the most beautiful places in the world. we can take a trip back in time to ancient or recent history. dreams also take us into the void a dark world with no escape where we are forced to endure traumatic visions. the average person spends around twenty years of their life dreaming. but what exactly does the process involves. often our dreams appear meaningless arbitrary or bizarre. but in fact they help our brain to process experiences be they negative

ones like stress at work or disputes with our partner are positive such as praise from your boss. ideally they allow us to sift through our memories getting rid of the ones we don't really need and saving the important recollections but what should you do if you're constantly having bad dreams. mine away like quentin is tormented by chronic nightmares. dream i'm arguing with a colleague we lose our tempers and shout horrible things at each other i get such a fright that i wake up and when i get up the next morning i'm shattered and not at all rested i didn't get enough sleep because the whole night was disturbed by the dream. told sleep specialists include failon here's a lot of these kinds of stories. around one in ten people dream so intensively that

they suffer from sleep disorders and that doesn't just cause difficulty concentrating and disturb your metabolism long term it can lead to depression. minor where like quentin will spend a night in the sleep laboratory where she will be examined for signs of organic disorders such as a life threatening sleep apnea the doctors will also perform measurements to see how distinctive her dreams really are. the examination begins at first everything appears normal then suddenly her sleep becomes disturbed . you can see here her mind movements have gotten much faster those are the dreams from the rapid eye movement stage plus her breathing has become irregular and these could be signs of stressful dream content. but there are ways of getting the better of recurring disturbing dreams. you can learn how to transform a nightmare into

a pleasant dream how did change the slide into the abyss into a smooth flight across wide open spaces. the dreamer can influence what happens next and alter the dream using their own imagination. for patients like manuel a quick this could be a solution to make her nightmares go away the night in the sleep lab revealed no underlying physical reasons for the patient's sleep disorder. fix it found one suggests her patient undergo special coaching to teach her how to stay in control of her dreams. she will keep a dream diary and also do a number of specific sleep exercises. a dream diary is a kind of exercise in suggestion the patient records their dream in the morning but constructs for themselves a much happier outcome then the patient can use the diary to have

a kind of supervisory function and over time the patient can see for themselves my dreams are getting nicer i feel better. using this technique mine are well acquainted hopes that she'll be able to take control of her dreams and get a good night's sleep on a regular basis. in the home remedies you would suggest for a good night's sleep the best sleep helper is actually to calm down to take time in the evening to calm down and of course what can help is like for example that help you call down also not looking at your alarm clock all the time because that's like like a counter that counts down until it rings in the morning and that stresses people and what about rituals like drinking tea there's a lot of that are made for sleeping. that half calming herbs and and that helps and

also even though it's very low dose it helps the ritual to make the tea to take time to do something for your own wellbeing that helps falling asleep and what about the ritual in pouring you why into a glass and have some a colleague actually people a lot of people do that because out the whole it does help to relax your muscles to relax your nervous system to calm down and fall asleep better but it cuts your cycle your dreams sleep it cuts you deep sleep and that makes it makes it difficult to actually recover until the next day and also snoring gets worse when you when you drink alcohol sleeping pills to have a bad reputation so what about him sleeping pills are drugs that help you fall asleep better and some are better for you some worse some get get you addicted and some don't it always depends but i always say if you take sleeping pills for

several months and you did this your sleep hasn't improved get it checked out by a sleep doctor sleeping because this can be a little bit like a vicious circle because if you have problems falling asleep you would have problems falling asleep because you're nervous about it so it's a whole can you disrupt the circle reduce the stress about the sleep i know that's easier to say than to do. but try to distract yourself or with audio plays or something like that and start not to worry about your sleep and also your daily concerns try to think about them during the daytime and not when you go to bet a lot of people when they're not the struct anymore they start to worry about their their life and that keeps them away from falling asleep you might be wondering where you should get enough sleep it's because you get very fit and energetic the next day so you can. write us your e-mails. next time on in good shape we'll be

looking at the problem of loneliness more and more people now live alone so how does feeling solitary impact your health send your questions to you in good shape at e.w. dot com just right along in the subject line we look forward to hearing from any of . the former british prime minister said sleep is for wimps ok i like to be a wimp and you should too because sleep is important good night and see you next week.

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