a. this is deja vu news live from berlin the u.s. senate votes to move ahead with the donald trump's a 2nd impeachment trial that's despite his lawyers arguing it's unconstitutional to impeach a former president but democrats insist he's guilty of inciting the violence each of congress last month look at an update from washington also coming up on the show protesters are out in the streets of nam are again to demonstrate against the military coup as the rallies continue the e.u. says it could impose fresh sanctions on myanmar as military wants worldwide

measures that will hurt the population. and investigators say a pilot's court decisions are probably to blame for the crash that killed a basketball legend kobe bryant and 8 others last year. i am. hello i'm claire richardson welcome to the show in the united states senators have voted to proceed with a full impeachment trial against donald trump the senate was divided largely along party lines and backing the democrats' argument that the trial is constitutional the former president stands accused of inciting the storming of the capitol by his supporters that left 5 people dead early last month and this fall gliese are $36.00 the sheriff $44.00. a clear decision in a divided chamber donald trump will face

a 2nd impeachment trial. proceed with a trial the senate vote affirmed that the trial was constitutional we will stop this deal to make their case the democratic prosecutors presented a video as evidence that trump fired up his supporters ahead of the january 6th storming of the capitol. and you can't. get through it breaks up everything doesn't it when you catch somebody in a fraud you're allowed to go by very different rules you ask with a high crime and misdemeanor is under our constitution. that's a high crime and misdemeanor. ahead of the vote republicans had argued that trump could not be impeached once out of office this was dismissed by the prosecution. their argument is that if you commit an impeachable offense in your last few weeks

in office you do it with constitutional impunity you get away with it right. trumps lawyers also resorted to video arguing that the trial was politically motivated and divisive. based on the impeachment would you vote yes for i would vote yes i would i would go. with this trial you will open up new and bigger wounds across the nation for a great many americans see this process for exactly what it is a chance by a group of partisan politicians seeking to eliminate donald trump from the american political scene in a congress is still reeling from last month's events it is partisan politics that makes it very unlikely the prosecution will get the 2 thirds majority required in the senate to convict trump. correspondent all over zealous joins us now from washington d.c. for more of our we now have the all clear to hold

a full impeachment trial how are democrats going to make their case that trump incited the storming of the capitol. well clearly the democrats are trying to lay out how they believe the doll trump is responsible for that violence took place at the u.s. capitol in january so they're going to be looking at the actions also of donald trump in the weeks leading up to this insurrection they're going to be talking about donald trump's baseless claims will holder fraud and then how he later inside a violent mall to storm the capitol also his failure to stop it that he did not really calm down the actions. also you remember that 5 people were killed there of course so the democrats will try to draw the bigger picture put things into context we've seen today how they showed some video excerpts all of the raw it also quotes all of the u.s. president of course the former president so very damaging material in it also the 1st day also had some very emotional moments when the lead impeachment manager of the democrats cried over some descriptions of injuries of the police officers but

as we move forward a conviction of donald trump will require 2 thirds of the senate to vote how likely is that. is not likely clear at this point of course this impeachment trial is different than the one last year a year ago when congress people really voted along party lines so we are going to see a slight shift here and some republican congress people will vote to impeach donald trump thoughts as you mentioned yourself it needs 2 thirds of the senate to convict on a trump so it would mean 17 republicans would have to change sides and that's very unlikely at least at this point what the democrats are well aware of that what they are trying to do here is to hold congress people accountable especially eyeing also the next mid-term elections to tell us what the days ahead look like and when can we expect to see a vote on conviction. well 1st of all the actual trial begins on wednesday

tomorrow so both sides agreed that this will be a fast trial nothing of the likes we've seen last time so we're going to listen to a few days of arguments from both sides debates that will take place if everything goes as planned until friday and then if we stay in schedule the verdict might be there as soon as next wednesday a week from now on t.v. correspondent all of us at it thank you as. and let's take a look now at some of the other stories making headlines at this hour authorities say at least one person has died and several people have been injured in an attack at a health clinic in the u.s. state of minnesota a suspect was taken into custody after police responded to a report of gunfire bomb technicians were also investigating a suspicious device left at the clinic and others at a motel where the suspect was stating. the little italian it legal leader

of any says his right wing party is prepared to back a new government led by mario. support from the leak is crucial to drug use bid to become prime minister after step down at the end of january. turkey has unveiled an ambitious 10 year plan for its newest space agency including the goal of launching astronauts into outer space turkish president recha tie a pair to one said the program would aim to land a spacecraft on the moon by 2023 2. hungary's media regulator has denied an appeal by the country's most prominent independent radio station to keep its broadcasting license the station cooper audio claims the decision was a politically motivated by the state regulator which has political ties to prime minister viktor are found. and protesters in myanmar have gathered

again to oppose the military coup that deposed elected leader aung san suu kyi dozens of demonstrators have been wounded in clashes with police after days of unrest following the february 1st coup. a civil disobedience campaign against the military junta has games the support of doctors teachers railway workers and students the u.s. and the united nations have condemned the use of force against the protesters and joined the call for the release of one son suchi. and the european parliament is debating new sanctions on myanmar to put pressure on the leaders of the coup but e.u. foreign policy chief joseph urged a cautious approach. we should avoid rushing into measures that grew dursley affected most vulnerable part of the population this often happens when you get restrictive measures at the n.l.r.b. a poor as among your poor us who paid the consequence of. having gauge with. india

the us stralia and discuss this you do a shoot just today with the chinese foreign minister. we all agree on the need to create responses to avoid telling a fit accompli that can last quite a long time. and with one year to go until the start of the winter olympics in beijing human rights organizations are calling for a diplomatic boycott of the games over china's human rights record 180 rights groups are asking world leaders to take this action on the games to quote ensure they are not used to embolden the chinese government's appalling rights abuses and crackdowns on dissents so far though that call has had little impact. beijing. the aesthetic winners of the 2022 winter olympics for china another chance to showcase itself to the world after the 2008 summit games those prestige

venues are now being repurposed in a slew of new winter sport facilities a skating arena. downhill skiing runs all the world's longest bobsled and lose track and a state of the art national ski jumping center. to spot the pandemic preparations are surging ahead in what the i.o.c. describes as almost a miracle but charges human rights record is causing a shadow over the major event activist groups a calling for boycott of the woman. if china does north top human rights. what if since in tibet and the neighboring region 10 i should not be able to haas these 2022 winter olympics. the chinese government has drawn international condemnation for its repression of minorities in particular the mass detention of shin johns we go in so-called reeducation camps. and this past year has seen

a massive crackdown on political freedoms in hong kong but while the i.o.c. claims to be paying heed to human rights activists say it's only paying lip service to. the commitments that the chinese government made to the i.o.c. and the and the commitments of the i.o.c. made to itself and human rights are clearly not worth the paper they were written on. china dismisses calls to boycott beijing 2022 as political gamesmanship to return to the words any attempt to interfere with and disrupt the normal preparation and holding of the olympics out of political motives is highly irresponsible just feet before they're in this war. meanwhile olympic athletes a lift to walk a fine diplomatic line we haven't been talking about anything we have seen ours up like that neither situation with china usa usually we don't talk that much about.

but politics will be hard to escape as china counts down the days to its 1st winter olympics. in u.s. investigators say the pilot who crashed the helicopter carrying basketball star kobe bryant a year ago made a series of 4 decisions one of them was to blindly fly into a wall of clouds where he became disoriented bryant his daughter and 7 others were killed when their helicopter went down near los angeles. kobe bryant's hired helicopter crashed shortly after takeoff in cloudy conditions afterwards investigators began unraveling the circumstances surrounding the accident. should the pilot have been flying in that in the fog. at that time i mean that's part of our investigation we look at weather and we'll

have to determine that at some point now transport safety authorities have completed their inquiries their conclusion human error played a significant role the national transportation safety board determines that the probable cause of this accident was the pilots decision to continue flight under visual flight rules and instrument meteorological conditions which resulted in the pilot spatial disorientation wasit control. the board noted that there had not been an adequate safety management system in place and the craft had been travelling at excessive speed investigators also suspected the pilot may have put himself under pressure to satisfy his client the helicopter was not equipped with the flight recorder device. and mary wilson the co-founder of u.s. pop group the supremes has died she was 76 years old wilson seen here in the middle started the group in the city of detroit when she was just 15 as

a prince went on to have 12 number one singles in the u.s. and wilson was inducted into the rock and roll hall of fame supremes hits include you can't hurry love and stop in the name of love. saying goodbye to a legend don't forget you can always get news on the go just download our app from google play or from the app store i'll give you access to all the latest news from around the world as well as push notifications for any breaking news and if you yourself are part of a news story you can also use the g w out to send us photos and videos of what's been happening. to your news update at this hour up next is d w documentary about experimental new ways to get

a good night's sleep stay tuned for that remember you can always get the latest news on our web site to d.w. dot com or you can follow us on twitter and instagram at ease of use and clay richardson in berlin for me in the whole team thanks so much for watching. young german and jewish i'm jewish so what. does that mean in daily life and at school. level and teenagers 11 stories how. i'm jewish and so. young german and jewish starts feb 22nd on d w. we

spend one 3rd of our lives sleeping and steer we don't know why we sneak we know some functions but overall the steering mystery. from the beginning of time all living beings have been governed by the need for sleep. sleep is considered one of the critical necessary components of life if you don't sleep even animal those are 3 dives. yet for many modern day humans a good night's sleep has become elusive. mix with just one of them your being exposed to light even at low levels has an adverse effect on sleeps was seen in use even just the equivalent of a couple candles a metre away from the sloth to some world need to know how to switch off at night when above all never use a screen after a year. and that's one of the reasons that has contributed to this epidemic of

sleep deficiency that is in our society. today lack of sleep affects all age groups less and less occurrence on years very common has good estimated that nearly 10 percent of adults around the world are severely insomnia there. in the space of 50 years we've lost some one and a half hours a. sleep per night scientists around the world are racing to find solutions but how do you recover sleep that's been lacking for so long anything's worth a try from the most natural remedies to the most high tech. i don't face the night like i'm not going to sleep i don't have any. that's got.

in just 2 generations we've lost around 90 minutes of sleep each night. today the average european sleeps less than 7 hours a night we're still one out of 318 to 35 year olds gets fewer than 6 hours of rest and night. one reason is the army presence of blue light it doesn't just bother us when the time comes to sleep it also throws our every day lives out of sync. adolescents fall asleep later and later half of them suffer greatly from sleep deprivation or sleep debt today the per capita exposure to life is about 10 times more than it was 50 years ago so while it is ubiquitous you know where we

would have one lamp in the living room and electricity was so expensive our my father life turn off the light you know or when you know are you paying for the stuff and now it's so much cheaper to keep the lights on the ceilings are covered with with built in a lives and when you switch on you're being a blower rich 5 cases and you're not tired. we share in common with various places planets where walls insects but the life our cycle is the most important synchronizer of our internal clock. professor charles sized lawyer is the father of modern cron-o. biology the science of our bodies internal rhythms he's investigating the effects of natural and artificial light. since the dawn of time. most living

species have been downright bombarded with the white light emitted by design. white light is composed of a palette of colors they range from red to violet but the blue towns predominate. though it is could not be quite light because no one knew where a blowout. so when the scientists discovered out of a couple that has created entire revolution. before that we used in can death of light bulbs with heated filaments. these were replaced with energy saving l.e.d.s. and this is where the problem lies today since the advent of blue l.e.d.s. each ball then our homes in it's the white light of a small sun. all our screens

use this same technology they flood us with blue light without us noticing it. now the electric light which works. in terms of resetting our internal clock is like white on steroids it's like there's tremendous. progress that let's tell you since the middle of the day. our main biological clock is located in the brain right behind the optic nerve it is synchronized by sunlight and controls all our bodily rhythms this clock is set to a 24 hour cycle the time it takes the earth to complete one rotation on its axis. so what happens if we are constantly exposed day and night to light that is not sunlight but which the brain interprets as such. as we have we do see

the strength. of the synchronizing effect of solar light and increased the destructive effect of electric light it has dispersed us because we don't think about you know we turn on the lights to do things in the evening after the sun sets we turn on the light we don't think about the fact that when we turn on the light it is shifting our circadian rhythms to a later hour so all of us on average compared to where we would have been 200 years ago we have shifted ourselves about 3 to 5 times those westward. circles little people here in boston that are living in the same city and the internal clocks are 12 hours apart. so i mean that's a sort of. finding so one person's internal clock will be on hawaiian time

and the other person's biological clock will be on paris time and they're both living in boston. and then we wonder why are we having trouble falling asleep at night. this is precisely why professor claude coffee is trying to understand in his lab he conducts isolation experiments to determine participants photosensitivity. expect no not in shock or experiment is designed to answer the question with a light intensity equal to what's in this room was around 152200 looks or what you might have in your kitchen after sundown how long does it take for this light to activate the brain if you know what you sell. to find the answer 1st studies the effect of light on test subjects who spent 3 days in total isolation

with no temporal reference points and with no sleep for 34 hours. after the work i'll let you set a little this is your room i hope you were told to take off your watch you're not wearing one now i just have my farm but i'll turn it off. ok leak we're going to close the door and start the experiment the part of course will open it again on thursday ok. ok. this is. going to let me show you what we're looking at. a critical day we want to calculate the size of your peoples when they're exposed to light once the light starts to clear this. group to today's kinds of light activate different kinds of photo receptors within the participant are subjected to this same lighting every 2 hours is that this helps us determine if there are certain times of day when we're more affected by

light than others. i want you to move through some point producing 3 more results show but it takes between 2 and 5 minutes for like to activate the brain. the pupils constrict rapidly the heart rate shoots off as does the body temperature so clearly like activates many parts of the body in a mutual organs. melatonin is the hormone that induces sleep it's produced naturally in the brain and is particularly sensitive to light. in the commode think ooh i think it will mean we've been able to show that even very low bubbles of light between one and 2 locks the equivalent of a couple of candles a meter away from your sleeping can reduce melatonin secretion by 10 percent i mean i can. see that we've gone from thinking that very high levels of like were necessary to observing affects in very low levels. who for instance the light you're exposed to in bed in the evening committing from a cellphone use

a tablet or a computer because. the incessant light pollution has an impact on society as a whole day and night swarms of people work in shifts to meet growing production demands there are 25000000 shift workers in the united states alone the consequences are dramatic. shift workers who continuously shift from daytime to night time. flight attendants who are flying into their sleep time zones ever increasing risk of cancer people sleep 5 hours a night or less have a 300 percent increased risk of calcification of the corner. we've shown that where the resident physicians work instead the duration shifts they they keep us significantly more serious medical her they step themselves more often with needle support scalpels the more senior physicians have an increased risk of making

a serious error in a patient during surgery they have 170 percent increased risk of having a motor vehicle crash driving home from work so the body adverse effects of insufficient sleep and extended work hours. for those who cannot escape shift work and otherwise healthy lifestyle can help improve their quality of sleep. nutrition for example plays an essential role in stabilizing our sleep wake a random. event counter is an endocrinologist and metabolism specialist she's had a vast study on the links between sleep disorders and obesity. when you start analyzing hormonal deed out over the 24 hours i go you

recognize that there are some events that have a major impact and the one event that has the biggest impact is sleep. we are the only mammalian species that sleep deprived self so it's a behavior that is completely abnormal an artificial. we started inquiring about whether this behavior could actually be enforced in the epidemic of obesity which affects all industrialized countries in every continent. to hormones regulate our appetite look 10 decreases appetite while grell an increases it. that was just amazing that these 2 molecules measuring the blood where is able to predict

how much more an individual would be hungry due to that sleep restriction. what. we know from previous study is that sleep restriction is associated with an increase in take high carbohydrate and high fat foods so one of the questions i have is what is involved in this increased drive for highly palatable foods. when there's not enough sleep everything goes wrong so goes wrong and grilling goes wrong when and look at this regularly and there's not a single system that is not affected by the lack of sleep. so our study addresses that issue of how dietary intake can help synchronize or do synchronize the peripheral oregon's that 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 each count a 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 phase during the night so we have you sleep in the lab around the same time that you sleep at home we 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 ready 123. there it is at that. so every night we're going to one to the sensor and we'll

be able to see what you ate when you've eaten across the day and what your glucose levels were ok. some dark sleep fast. these 3 things have to be aligned for our biological clock to be able to control temporal organization in all the organs clock in the brain is synchronized by the light dark cycle but the clock in the liver doesn't see the light so what is synchronizing the clock in the liver and pancreas in muscle and so on is caloric into.

the experiment is being carried out on several subjects under different conditions . as katia settles into her room. and aaron hanlon analyzed the results of one of their 1st participants who arrived a week earlier so this subject was their 1st object and he was randomised to the extend that overnight fast and his biggest meal always in the funny and fairly late starting at 8 for an american that's late and day after day this is the mino 5 days you cannot see where the overnight fast is it looks like his yukos levels are all over the place across the 24 hour cycle and then you can see that she is definitely pre-diabetes. the lower curve. or intervention and there we can really see that we changed the glucose levels to a clear. overnight fast breakfast lunch

dinner so we're really excited. as a result the patient's quality of sleep has also improved markedly. the brain is a glue goes 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 in 3 hours takes 5 hours 6 hours so most of the nights 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 lifestyles too many changes in the space of just a century deeply affected our circadian rhythm the best 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 most of the homo sapiens are designed to move to exert themselves pocket and up until the 20th century earning 30024000 calories a day was nothing unusual having the boss in the city this high energy turnover was enough to keep people in good health of the over some. logic he said the idea of this very want to see if isolated physical activity at a specific time during the day has immediate consequences that night and it was a colossal it was felt. in the fed to follow at least a few pieces of physical activity triggers the secretion of waking or most of which need to be eliminated in order to sleep well. if you like it if you're in the more intense of the physical activity such a squash match for example that's very demanding and requires a lot of energy the harder it is to sleep afterwards for more 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 it's an. aerobic exercise is a form of endurance training while performing at muscles draw oxygen from cells unlike during quicker more high intensity exercises. once the physical activity is done professor don van analyzes the subject sleep. a prisoner looking to see if his sleep is more intense than 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 to splinter these are what we call spindles they occur as we fall asleep. the optimal time for physical activity is in the late afternoon. the betting its effect on our sleep is ideal. and during sports carried out in the late afternoon it 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 i've 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 that if they were all alone once you fire the largest part of let's go for a walk. i know that in order to sleep well i should be in a completely dark room. or liquor 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 together elizabeth or 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 asleep really quickly 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 horsley 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 these are some years 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 the multitude has me a bit about your trouble sleeping see that i take pills i don't sleep i lie awake all night long if that's when the closer than the ok and what's your goal. like to do without sleeping pills and getting myself off the would be wonderful. and ologist from all the 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 you so may then we can assess bit by bit how to help you sleep without or using far fewer sleeping pills as an effect than the. rules committee

and also. read if you're polysomnogram yes see you later. take you to the sleep. ok this will register your eye movements while you sleep depending on the stage of sleep. your eyes move in different ways so this device will record just sleep and tomorrow morning download the data to. back up. 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. after

school where she 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 there. working very well so busy that can't be normal i lost my no it's not it means your sleep is easily disrupted and fragile. e.c.m. said do you see that to this here is the spectral analysis we used to measure your brain waves while you sleep and then when you were to give a what do we see very rapid waves almost as fast as at the start of the night to let me. sleep can we show that the brain has a 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 the. cause . that's quite typical for insomnia. and yet if it didn't go so i have trouble falling asleep and when i finally do i'm still awake when you tell it to

the commodore 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. as the name suggests a sleeping pill is a drug that induces sleep you don't look that's not true you have it 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 penis from the family of drugs used as mine are trying. they have sedative hypnotic and damn nesting 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 maximum. if 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 it took decades before we learned about it long term chronic toxicity couldn't and that's the problem if it's not toxic right away but 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 lamb 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 and you're in pain take a pain killer can't sleep take a sleeping pill and you're anxious there's a sedative we should be treating because. i wake up at night and wander around

i can't sleep at all my insomnia manifests itself and nightly waking states i just can't get a handle on. normally it be then i had my 4th child who suffers from down syndrome. but i'm still constantly worried. that gives us a nice interview 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 was very i didn't think i could talk about that he. wouldn't illness be a good reason to feel uncertain. well yes. the most common

cause of sleep disorders is depression and 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 move in with chris on that core goal is for you to get a better sense of your current feelings thoughts and experiences so you struggle against them less. i think i understand because if not stand up. it is you with your eyes open. and slowly raise your arm in something you feel the position of your are if this is now lower at all and raise the other or. do you feel it on this. and the noise here in our lower it and this time try raising your

arm only in your imagination is that for car k. this up 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 what i'm closer to you're using your sensory imagination you're imagining a movement of your body image you know movement what the call there was for him to visit him for walking to the food was. mindfulness meditation involves focusing on the present without letting other thoughts distract you. this is a of course they are parts i recommend you keep practicing this training helps us work on ourselves 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 it so. professor lizzie also prescribes like therapy these sessions primarily used 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 gone wake sleep rhythm you can start paddling up that it if i'd known i'd have one train and not to worry you can bring them next time. daily i will pedal at your own rhythm it isn't a marathon or the top of hops we have to go look at the wall and look at the blue light. this is an alternative to medication. if we could enjoy your session best 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 of france with resynchronize ation rooms like this war you spirited one in strasbourg and this here in paris if this was can you call this treatment isn't covered by public health insurance it's very effective for a whole range of patients. for sleep can even be a risk factor for alzheimer's disease as professor mike and meter guard has discovered. the brain is shows stressed out during normal weight child that it cannot do its normal housekeeping envision becker leave it at that this might be the biological foundation for sleep the purpose of sleep is to clean the brain for the worst part or the 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 would be yourself 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 the cell cern. 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 once it's strange pointed out of the brain here it's jump back into the collation and you convict got the living 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 the minister level or at the surface of the brain of a live in else over here and blood is flowing through 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 many miletus of fluid warning to our brain to clean. this know is much more efficient when the in deep sleep if you are in the diet or stages of sleep or if you're awake it does not. show the deeper your sleep the longer you sleep the better your clean break. 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 killing. some of the choice and there was. a is for you by the way inch immune system a foreign doctor because you're not supposed to be there and the brain was bad that you moved which forms to remove it. and that response on long term effects he made damaging the nerves that. you have an increased risk of developing alzheimer's if you don't see. the medical industry spend billions of dollars trying to bridge the production you know it hoping that that would wish to see it didn't work. simply because it is flawed.

it's the kids. 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. already. political so.

we wanted to develop a simple device today there's a lot of talk of high tech connected products but we wanted a disconnected product to fall asleep you must be off like any. no not something for mom to do or to turn it on you simply swipe it with your finger and it projects a circle of light on the ceiling now we synchronize our breathing with the light and without when the pool of light cross larger we breathe and when to shrinks we breathe out and we do that for as long as possible for the exercise last 8 minutes ago when you're in it. by slowing down they're creating this little device helps patients relax. it's now recommended by many doctors. we didn't really invent anything new people have been talking about cardiac coherence for years even skippers use it anyone sailing solo can only take my

current apps and must learn how to fall asleep quickly. and all know. now are actually an important key to better rest. at the sleep and cognition lab at the university of california irvine they're studying this tried and true method. serum ethnic is a professor of psychology here she uses neuroscience research to demonstrate the central role maps 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 at logger feet 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. that was. ok now really such a sleep great. time for that 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 enough 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 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 rem sleep. 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 can do that any time during the day finding sleep is about finding a healthy lifestyle sleeping and eating at regular times getting enough exercise

and of course avoiding screens and blue lights in the evenings as much as possible by respecting sleep and our circadian rhythms we can strengthen our memory. but for teeth and stress to bad. mouth 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 looking down the street. and as long as clear. ex-parte including their flick down initiatives against sexual violence between. 30 minutes till.

we can start rewriting the software of sample bacterial cells. we're not creating life grabs we're rewriting they have programmed for all the software or read all of our selves we can redesign them mail will have different properties i don't have a clue where will begin and changing the amino acid coffers to procure could give us better christian background to serve using fossil fuels. to bake plaster. you could have fired lord of synthesizers of all fields of the lake never. left we're just learning this is a new field. this

is the news live from the u.s. senate's gives the go ahead for the 2nd impeachment trial is always said it's unconstitutional to impeach a former president democrats insist he's guilty of inciting the storming of congress last month. also coming up international condemnation grows as myanmar's minutes.