every journey begins with the 1st step and every language but the 1st word good from the. cold is in germany to learn german why not go with them simple online on your mobile and free shop for d w z e learning course. german made easy. welcome to in good shape. the american comedian w.c. fields said more than 100 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 to give it completes

beds in berlin i will talk to mr. putin the other patients i will discuss leaving problems with doctors and the like. don't stress yourself with your sleep then you can sleep. when you go to bed at night are you actually getting a good rest and sufficient sleep you can easily find out with a sleep on said test all you need is a fad for a teaspoon at a stop watch. for. how long will it take you to fall asleep and drop the. only 5 minutes you have very tired 10 minutes ok you could use more sleep 15 minutes you're fine so just do it take the test. i hear

a little of the sleep of doctors and your little things having me today and i hope you had a good night's sleep because it got a lot of questions actually i had to get up really early so i'm a little bit tired because i had to dump off my car but. i'm ok ok enough to have the talk and greet here because my expression memory impression is that many people have flippers nights in this time sort of 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 for a 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 3 days or 3 nights a week over more than 3 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 it is a real concern in about 80 percent and their reason for sleeping disorders is not being able to relax or exile he does. orders and stuff like that but it 20 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 this for the sleep disorder and what kind of physical causes can be responsible for sleep constructs is 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 a parody 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 1st 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 our brain and 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 specialist 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. we tend to wake up 10 or 20 times every hour while sleeping but we only notice when we stay awake for at least 30 seconds and

that typically happens several times a night. it's not like being really awake you don't remember afterwards but during those brief ace's for up to 10 or 12 seconds the brain is more active than. a 9th sleep is composed of a number of cycles usually between $4.00 and $6.00 that are similar but with slight variations each cycle lasts between 70 and 110 minutes and itself comprises different phases light intermediate and deep sleep and then the rapid eye movement or r.e.m. face sleeping poorly on a regular basis can make you irritable unfocused and horribly tired. one voice thus we know that sleep deprivation leads to impaired decision making and slower reaction times a lack of sleep leads people to make snap decisions early in the morning and they're often the wrong decisions that'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 laughs like 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 and you know my shut off. recent research suggests that chronic sleep deprivation can raise the risk of brain disease. vanished also actions like 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't do while asleep is learned via some magical us most of us but one giving some rest we do consolidate what we learned during the day. if someone comes to you with sleep problems how do you find the cost 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 and we do that with a with a machine on the 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.d. your brain waves we attach them to your chin to see how tens are your muscles are you grinding your teeth we attach this to your finger that takes you got 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 it exactly because . you don't feel rested when you know oxygen level goes down use have sleep apnea where you have these arousals at night they stress you who are 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 and how do you help the 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 a lifestyle related issue is that an exaggerated disorder depression some kind of emotional thing or is it something physical and then we treat that study suggests

that people 40 or 50 years ago just slept longer than into no days so what is the problem whether 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. they can't unconscious fund of there are identical twins they're helping us with an experiment to explore the effects of illuminated screens on sleep. cultivates

a book before going to sleep the kid reads a novel on her tablet. for the experimenter they each wear a fitness truck the records when there is sleep and when they're awake the data is sent to a smartphone or 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 1st night cutty's up shows that she fell asleep at 11 48 pm and slept for 6 hours and 7 minutes.

it turns out that she cared fell asleep 4 minutes later and slept 10 minutes less. sleep expert dr holger her pain reviews the evidence the key issue is exposure to blue light is on the lips of course short wavelength light between 470 and 480 nanometers it's registered by photo receptors in the eye one consequence is that the production of melatonin and suppressed or other processes are also a factor 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. so will the internal clock shift or get out of sync doing 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 coyotes every night because slept 15 or 20 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. the difference in performance is not very great about exposure to blue light before birth does negatively impact the ability to concentrate during the day or such exposure repeated every evening the resulting difference would probably be significantly larger. 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 blueish 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 was 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 want to sleep we need coziness and safety and who's an expert in this it's can suck here at caprice and he's not only metro salesman no he's asleep consultant and i was picturing to him 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 fill this out 1st why so many questions. because sleep consultants 1st have to analyze a customer's needs before they can recommend the right mattress and it also matters of 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. 50 percent is about feeling comfortable the other 50 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. 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. and how important are 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 and happy to lie down anywhere so you're ready to make compromises in the morning your friends are still aware of what your own mattresses like and you're a lot more critical when you're lying 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. trains 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 20 years of their life dreaming. that 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. sleep specialists explained fail and here's a lot of these kinds of stories. around one in 10 people dream so intensively that they suffer from sleep disorders and that doesn't cause difficulty concentrating and disturb your metabolism long term it can lead to depression. will spend a night in the sleep laboratory where she will be examined for signs of organic disorder 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 1st everything appears normal then suddenly her sleep becomes disturbed. you can see here move ments 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 stress 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 dream. what happens next and alter the dream using their own imagination. for patients like mine are well equipped 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. 6 that found on

suggests her. patients 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 manuel acquaintance hopes that she'll be able to take control of her dreams and get a good night's sleep on a regular basis. up there in the home reviews 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 audio books for example that help you calm 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 teas that are made for sleeping that have 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 of pouring the good why into a glass and have some a colleague actually people a lot of people do that because alcohol 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. the 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 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 disturbances 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 yes 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 with all your 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 why 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. in good shape your weekly health show one that covers many aspects of health care we look at what's new in medical treatment nutrition fitness and beauty we discuss these topics and specialists and offer you opportunities to pose your own questions so get in touch . with. the former british prime minister margaret thatcher once said sleep is for wimps ok i like to be

a wimp and you should too because sleep. important good night and see you next week .

to. read the real talent resides. i come from get lots of people in fact more than a 1000000000 years of blood not just democracy that's one reason why i'm passionate about people and aspirations i am a consultant. to finishing the book is trying to get in my name after the for the fun in one and i remember thinking at the time the sublimely invoking for what anything can happen if people come together and unite for

a cause. when i do the news i often confront decode situations more conflicts being discussed else i see the spot my job to confront goodspeed as on policies and development just put the spotlight on issues that matter most. to security question marks nicely since. a notch has can achieve that so much more needs to be john and i think people have to be at the constitution's money miss on mcclatchy and what kitty down. to france dear antone and dear cecile here is themselves as in us i'm sitting on a terrace in twilight it's peaceful my 3 grandchildren sleep untroubled as are when i was a france's age germany was split in 2 and remain divided for decades and it is my

given one when your mother was born in 1969 the wall was already 8 years old you know and my grandchildren were born after the wall fell born in a marina find a wonderful time a time of great joy. 3 generations of one family on a journey through recent german history. of escaping. the boredom in our family and us starts november 6th on d w. talks

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