arrogance that they are sensitive to dietary intake which is many many of them from the brain clock. claudia is slightly overweight she's agreed to take part in eve kouddous study she'll spend one week at home then another week at the hospital's lab the goal is to better regulate her meals to allow the brain to rest at night and help her sleep better. eating too often keeps the body awake which upsets the essential fasting phrase during the night so we have you sleep in the lab around the same time that you sleep at home we'd ask you to wear this watch the whole time you will press this button on the side when you wake up and when you go to bed and then we have something called the constant glucose monitor you ready 123. there it is

that set. so every night we're going to wind the sensor and we'll be able to see what you ate when you've eaten across the day and what your glucose levels where ok. dark sleep fast. nice 3 things have to be aligned for our biological clock to be able to control temporal organization in all the organs you clock in the brain is synchronized by the light dark cycle but the clock in the liver doesn't see the light so what do you think realizing the clock in the liver in the bank reality mass and so on is caloric into.

the experiment is being carried out on several subjects under different conditions . as claudia settles into her room. and aaron hanlon analyzed the results of one of their 1st participants who arrived a week earlier so this object was their 1st object and he was randomized to extend it overnight fast and his biggest meal always in the front end and fairly late starting at 8 for an american that's late and day after day this is the mean of 5 days you cannot see where the overnight fast is it looks like his look was level as are all over the place across the 24 hour cycle and then you can see that he is definitely pre-diabetes. the lower curve. or intervention and there we can really see that we changed the glucose levels to a clear no overnight fast grech 1st.

then there so really excited. as a result the patient's quality of sleep has also improved markedly. the brain is a glucose gossamer it needs glucose it's its main fuel and it uses more glucose than any other or again as soon as you fall asleep your brain is not using as much so the metabolism is slowed down drastically. so what happens when you eat very late instead of having the glucose is good 3 hours it takes 5 hours 6 hours so most of the night now you have high glucose levels. the signal to the brain is that we are awake. sleeping

over high glucose levels is going to deteriorate sleep quality. this study points to a terrible vicious cycle the more often we eat at the wrong times the less we sleep and the less we sleep the hungrier we become. how can our brains rest if our food intake is so frequent and so heavy that it simulates us being permanently awake. clearly our bodies have been unable to adapt to our modern day lifestyle too many changes in the space of just a century deeply affected our circadian rhythm. similarly our bodies have not been able to grow accustomed to the increasingly sedentary nature of our lives. at the

university of comm professor down yonder van conducts research on biological rhythms. he's looking to determine the impact of physical activity on the quality of nighttime sleep. at concerts and all you know most of the homo sapiens are designed to move to exert themselves park at the nickel up until the 20th century earning 30024000 calories a day was nothing unusual in the boss in the city this high energy turnover was enough to keep people in good health value of those are. legit he said bojo this they want to see if isolated physical activity at a specific time during the day has immediate consequences that night because of cultural issues you know. the fed to feel if you diffuse is a physical activity triggers the secretion of waking or most of which need to be eliminated in order to sleep well. if you like me to and the more intensive the physical activity which i squash match for example that's very demanding and requires a lot of energy the harder it is to sleep afterwards. for we can get

a good night's sleep we need to release pressure and return our temperatures to normal. we started asking ourselves what type of physical activity could improve sleep and we concluded that it was a real big exercise if the. erotic exercise is a form of endurance training while performing it muscles draw oxygen from cells unlike during quicker more high intensity exercises. once the physical activity is done professor dr van analyzes the subject sleep. a prisoner looking to see if his sleep is more intense from his deep sleep in particular. right now he's still awake to with considerable muscular activity but he's falling asleep quite quickly.

to school open discussion therapies or what we call spindles they occur as we fall asleep. the optimal time for physical activity is in the late afternoon. then its effect on our sleep is ideal. endure in sports carried out in the late afternoon and helped realign our internal clock making it much easier to fall asleep at night and improving the quality of deep sleep. these days the combination of abundant artificial light a poor diet and a lack of exercise are the root causes of sleeplessness.

other factors in particular stress and anxiety also play a role. one 3rd of france's population regularly have trouble sleeping 6000000 combat their insomnia with medication. but there's been an insomniac since i was 20 i know it started before then but that was when i started taking sleeping pills. because i'm happy to see me. if they were all alone once you fire the longest let's go for work. which is i know that in order to sleep well i should be in a completely dark room. or leak and only go to bed once i'm ready to fall asleep. but i start watching t.v. right after dinner. and i don't watch in the living room the value of that image of a thought was i go to my bedroom and take my computer or my phone with me i know

these are the best conditions for me to fall a slave really quick but i can't help myself these are the moments i savor the more walkers on the. my dream would be to give up the pills. worldwide 600000000 people suffer from poor sleep one in 5 americans admits to having taken sleeping pills in europe spain holds the record just ahead of france where 131000000 packets of sleeping pills are sold each year. trouble falling asleep jolting awake in the middle of the night stress anxiety insomnia has

a number of causes and effects. lessen his insomnia as defined by strict criteria for trouble sleeping at least 3 times a week over a period of at least 3 months with the consequences severe enough to have an impact the following day. and i think they want to know me a bit about your trouble sleeping see that i take pills i don't sleep i lie awake all night. he says when the pleasure of them ok and what's your goal. like to do without sleeping pills and silent tips and getting myself off the wonderful there can. be something so what we're going to do is record your sleep cycle to try to understand exactly what happens when you fall asleep and while you're sleeping will you say then we can assess bit by bit how to help you sleep without or using far fewer sleeping pills as an effect than

a. book so ready for your polysomnogram yes i will see you later. i'll take you to sleep. please ok this will register your eye movements while you sleep depending on the stage of. your eyes move in different ways so this device will record just sleep in tomorrow morning and download the data on. the car. a number of sleep cycles occur in one night one complete cycle lasts about 90 minutes and contains 4 stages falling asleep light sleep deep sleep and the rem phase of rapid eye movement during which we dream this cycle is repeated 4 to 7 times in the course of a normal night so it's very important to go to bed when you're tired.

ask question was a good bad test showed you have great difficulties falling asleep it took you nearly 45 minutes and then you woke up frequently during the 1st part of the night they have a good working day as a reason that can't be normal and thus the no no it's not it means your sleep is easily disrupted and fragile. hygiene. said do you see that this here is the spectral analysis we use to measure your brain waves while you sleep and then that knowledge of what the detail of what took place will receive very rapid waves almost as fast as at the start of the night let me use on. a show that the brain hasn't completely settled down. in your deep sleep cycle the waves become much longer and more restored of many of us but unfortunately there's not enough of that was. that's quite typical for insomnia. and yet if it didn't go over so i have trouble falling asleep and when i finally do i'm

still awake when you tell it to me yes while you sleep you keep having periods of wakefulness which get longer and longer as the night goes on to live it seems that at least those that read the medication wasn't effective enough that my success. i singed as the name suggests a sleeping pill was a drug that induces sleep that's not true it's not really sleep but a light narcosis the patient is half dozing and. the most common sleeping aids are benzo die as a penes from the family of drugs used as minor tranquilizers they have sedative hypnotic and amnestic properties they numb the entire brain inhibit memory and are extremely addictive theoretically sleeping pills should only be prescribed for 4 weeks sedatives for 12 weeks maxima. the reality is quite different.

when benzodiazepine was 1st discovered people were thrilled with it while i was studying we were told to prescribe as much as we wanted for however long we wanted and it took decades before we learned about its long term chronic toxicity couldn't and that's the problem if it's not toxic right away only when you take it over a long period of time it will equal. sleep disorders affect people of all ages but it's the older generations who suffer the most and seek medical help most frequently in psychiatrist patrick limb one heads group therapy sessions for the french association for insomnia. well of course france is the country with the 2nd highest consumption of sleeping pills in europe nothing's worse than a symptom centric therapy you're in pain take a pain killer can't sleep take a sleeping pill if you're anxious there's a sedative we should be treating because. i wake up at night and wander around.

my insomnia manifests itself and nightly waking states i just can't get a handle on. when i was young i slept normally it be then i had my 4th child who suffers from down's syndrome if you 53 now but i'm still constantly worried. because they're so nice it really insomnia is always caused by a sense of insecurity why does this person feel unsafe so why is she afraid to sleep what has kept her vigilant all these years so that's what we need to understand. her anguish because. i know when my trouble sleeping started. going was that we could talk about that here we she i was very i didn't think i could talk about that here she. wouldn't illness be a good reason to feel uncertain. well yes. the most common

cause of sleep disorders is depression treating depression with sleeping pills just worsens the depression. at the sleep center at his hospital in paris professor lazy prescribes natalie 2 different kinds of treatment. start with mindfulness exercises which should help with the drug withdrawal. and the. core goal is for you to get a better sense of your current feelings thoughts and experiences so you struggle against them less. and i understand because if we do not stand up. that is you with your eyes open. and slowly raise your arm and something you feel the position of your are yes this is now lower at all and raise the other or. so there will probably feel enormous. and noisy in the lower it and this time try raising your

arm only in your imagination is that for car k. if you solve this that we trace this posture with your eyes closed can you feel your are moving even though you're not really lifting it. a bit yes but on the clover you're using your sensory imagination you're imagining a movement of your body imaging a movement of what the call there was for him to physically provide it to you for what. mindfulness meditation involves focusing on the present without letting other thoughts distract you. of course they are parts i recommend you keep practicing this training helps us work on ourselves right it helps us to accept our thoughts and feelings which in your case will lead to a better night's sleep to get out of italy. professor lizzie also prescribes like therapy these sessions primarily use blue light because this color amplifies the positive affects of natural light and increases alertness during the

daytime photo therapy also regulates the biological clock and helps combat depression nor do the principle of photo therapy is to help to resynchronize your biological clock on wake sleep rhythm you can start paddling up that it would if i had known i'd have worn trainers not to worry you can bring them next time. daily i will settle at your own rhythm it isn't a marathon or the top of hops we have a look at the wall clock at the blue light. this is an alternative to medication. if you enjoy your sasha thanks see you later. during the day exposure to natural light combined with physical exercise improves the quality of our nights so our daytime activity clearly influences how we sleep.

could do i believe there are just 2 clinics in france with resynchronize ation rooms like this has war you security one in strasbourg and this here in paris to ask if this was can you call this treatment is not covered by public health insurance it's very effective for a whole range of patients. for sleep can even be a risk factor for all timers disease as professor mike and meter guard has discovered. to play in this show stretched out during normal weight that it cannot do its normal housekeeping and the speculated that this might be the biological foundation for sleep the purpose of sleep a seclusion the brain for the worst part of their doctor and wait for this. nobody has really looked in the brain on how to the brain get rid of waste and. so we're

starting to wonder who would be involved in that. cells nourish our neurons supplying them with oxygen and nutrients however thanks to mike in need our guards discoveries we now know another major purpose these cells serve. in the brain the arteries are surrounded by space in which cerebro spinal fluid circulates freely when we fall into a deep sleep cells open canals which release this fluid it washes over the neurons clearing away the waste that's collected there during our waking hours. so these cells are key to brain cleansing and want to see if strange ported out of the brain here it's jump back into the circulation and you can forgot the difference as our

professional a 2nd plane. kelly is an engineer specializing in fluid mechanics he's constructed the 1st model which shows how this cleansing system operates in the brain of a sleeping mammal. here's a nursery bordering the surface of the brain of lives and else over here and what a slider it but of course our interest is the cerebral spinal fluid that's flowing through the spaces around. so this is really what happening when be asleep that we have all these mini miletus of fluid warning true our brain to clean. this know is much more efficient when the in deep sleep if you only digest stages of sleep or if you're awake it does nothing. because the deeper your sleep the longer you sleep the better your pin brain. my kin meter guard has discovered that the waste being washed away is an am

a lawyer better protein its accumulation is directly associated with the development of all timers a disease which already affects some 50000000 people worldwide and that number keeps growing. elderly and sleepless well clearly relates some of the choices and there was. a is for you by the way inch immune system the before and object because they're not supposed to be there and the plane was shot that you moved which forms to remove it. and that move response on the sets he made damaging the nerves that. you have increased risk of developing alzheimer's if you don't see. the medical industry spend billions of dollars trying to put option b. to benoit hoping that that would cease it didn't work at all simply because it

is a put option it's. these discoveries could lead to new and far more effective treatments for all timers and sleep disorders but in the race for new remedies alternative treatments are also being studied. inspired by meditation and yoga this paris based company has reinvented the concept of cardiac coherence. of a synagogue and all of these methods have one thing in common slow breathing and concentrating on an external point we wanted to concentrate the best of all approaches into one simple product that's accessible to everyone it. all. fans of political say. we wanted to develop

a simple device today there's a lot of talk of high tech connected products new but we wanted a disconnected product to the quick to fall asleep you must be off like any. corner not something. to turn it on you simply swipe it with your finger and it projects a circle of light on the ceiling and al we synchronize our breathing with the like with and when the pool of like cross larger we breathe then going to shrinks we breathe out and we do that for as long as possible over the exercise last 8 minutes you know in a minute. by slowing down their breathing this little device helps patients relax. it's now recommended by many doctors. not animal we didn't really invent anything new people have been talking about cardiac coherence for years he even skippers use it anyone sailing solo can only

take micro naps and must learn how to fall asleep quickly. and all know. now are actually an important key to better rast. at the sleep and cognition lab at the university of california irvine they're studying this tried and true method. sara mednick is a professor of psychology here she uses neuroscience research to demonstrate the central role naps can play in sleep management. the purpose of the research that we're doing at u.c. irvine is to understand what are the basic mechanisms of sleep that support cognitive function including emotion regulation memory creativity

alertness we look at what is the brain activity using electrodes or philosophy ichi to look at specific sleep features that occurred during that sleep period either in that. or a night time sleep and see how did those sleep features relate to the improvement in performance that we see before and after the sleep. ok. hang. dog. loves. you so much it's leave right. time for a nap so a nap we would say is anything from say 5 minutes to about 3 hours. the ideal nap time is usually about 6 hours after you will get up if you nap earlier than that period you're going to have a nap that has more rapid eye movement sleep rem sleep if you nap later you're

going to have a nap that has more slow wave sleep these are 2 very important sleep cycles and they contribute to very different types of performance improvement so it really also depends on how you want to tailor your nap to suit the goals of your sleep. if you wanted to have more a sort of study help in terms of learning your history lesson maybe you want to sleep with more slow wave sleep when you don't really need rem sleep versus if you're somebody who has to come up with some creative ideas that will require grimsley. if you wanted to just have a quick alertness reset button in booster then you would just have these short power naps these 30 minute naps and you could do that any time during the day signing sleep is about finding a healthy lifestyle sleeping and eating at regular times getting enough exercise

and of course avoiding screams and blue light in the evenings as much as possible by respecting sleep and our circadian rhythms we can strengthen our memory. to teach and stress to bed. now is a. sexual assault is part of everyday life for women in egypt. it's time to resist. the filmmaker shows a young female superhero downstream. and islamised clear. expired putting their foot down initiatives against sexual violence and global 3 times a. day and 30 minutes long.

this speech go it doesn't leave any crumbs behind because there's enough plastic liner around in cheek town to 10 in cool enough to make a difference cycling this limerick or break your hand educating others when kids see the bigger picture they will they get the kill where they live. the answer go. to 90 minutes w. . it's about billions. it took our power. it's about the foundation of the world order and the new silk road. china wants to expand its influence with this trade network only so camera. china is promising news

partners for the rich. but in europe there's a sharp morning to never accept some money from the new superpower will become dependent on it china's gateway to europe. starts feb 19th on d. w. . bush this is news and these are our top stories the u.s. senate has voted to move forward with the impeachment trial of donald trump senators voted by a margin of 56 to 44 on whether the proceedings are constitutional the former president stands accused of inciting the storming of the capitol by his supporters that left 5 people dead last month. the un has condemned the use of force against anti kook protesters in nam our security force.