on wednesday vakil announced that the coronavirus locked off will be extended until at least march 7th vakil said the government's objective is to lift the restrictions as soon as possible. you want to be there when you stop films coming up next all about the dangers of sleep deprivation the making of all the commotion on the left side alphas best watch. young german and jewish i'm jewish so what. does that mean in daily life and at school 11 teenagers 11 stories. i'm jewish and so. german and jewish starts feb 22nd on d w. a. we

spend one 3rd of our lives sleeping instead we don't know why we sneak we know some functions but overall research in a mystery. from the beginning of time all living beings have been governed by the need for sleep. sleep is considered one of the necessary components to life if you don't sleep and even animal of the free dives. yet for many modern day humans a good night's sleep has become elusive. mix was just one of the being exposed to light even at low levels it has an adverse effect on sleep one sudanese even just the equivalent of a couple candles a metre away from you this was of world need to know how to switch off at night and above all never use a screen after 8. 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 messam sick and so on is very common place because estimated at nearly 10 percent of adults around the world are severely and so obviously they're. in the space of 50 years we've lost some one and a half hours of 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 many things worth a try from the most natural remedies to the most high tech. i am faced and i like i am not going to sleep i don't have anything. that's gone.

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 a 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. the per capita exposure to life is about 10 times more than it was 50 years ago so wilding is ubiquitous you know where we

would have one lamp in the living room and electricity was so expensive our my father like turn off the light you know or you know are you paying for this stuff and now it's so much cheaper to keep the lights on the ceilings are covered with with built a lives and when you switch on your being blower rich cases and you know time. we share in common with various places players have walls insects. the light dark cycle is the most important synchronizer of our internal clock. professor charles sized or is the father of modern cron-o. biology the science of our bodies internal rhythms he's investigated 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 the sun. white light is composed of a palette of colors they range from red to violet but the blue turns predominate. it is could not be quite light because no one knew how to avoid. so when the scientists discovered how big a blow is that has created an entire revolution. before that we used in can dress and 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 inlets 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 to a church. in terms of resetting our internal car is like a wire on steroids it's like there is tremendous. the whole purpose. of us it's 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. reduced

the strict. 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. actual study people here in boston that are living in the same city and their internal clocks are 12 hours apart. so i mean that's just sort of. funny 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 but not. this is precisely what professor claude coffee is trying to understand in his lab he conducts isolation experiments to determine participants photosensitivity. explained 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 that you know what you sell. to find the answer. 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 policing to work i'll let you settle this is your room i hope you were told to take off your watch you're not wearing one now i just have my fun part on time and on the call ok leak we're going to close the door and start the experiment report of course it will open it again on thursday ok 0 i'm hoping. this is. going to let me show you what we're looking at. concluded ok we want to calculate the size of your peoples when they're exposed to light once the light starts to clear this. project to various kinds of light activate different kinds of photoreceptors within the participant are subjected to the 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. most of them won't support producing 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 instant. melatonin is the hormone that induces 3 it's produced naturally in the brain and is particularly sensitive to light. and if you will think through i think did you mean we've been able to show that even very low levels of light between one and 2 locks the quibbling of a couple of candles a meter away from you you can reduce melatonin secretion by 10 percent i mean i can . go for the perceived that we've gone from thinking that very high levels of light were necessary fuel stored serving affect the 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 of 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 their priest 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 when the resident physicians work instead the duration shifts that they kill significantly more serious medical her they stab themselves more often with needle support scalpels the more senior physicians have an increased risk of making

a serious error in a patient or assert. they have a 170 percent increased risk of having a motor vehicle crash driving home for so many 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 rhythm. 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. we are the only mammalian species that sleep deprived itself so it's a behavior that is completely abnormal an artificial. we started inquiring about whether this behavior could actually be involved in the epidemic of obesity which affects all industrialized countries in every continent. to hormones regulate our appetite lot 10 decreases appetite well grell and 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. we know from previous studies that sleep restriction is associated with an increased intake of 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 growling goes wrong when in the car we know he does 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 d. 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. 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 ask you to wear this watch the whole time you will press the 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 that set. so every night we're going to one into the

sensor and will be able to see what you eat when you've eaten across the day and what your glucose levels were ok. and 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 large dark cycle but the clock in the liver doesn't see the light so well the synchronizing the clock in the liver in the bank the muscle and so on is. recanted.

the experiment is being carried out on several subjects under different conditions . as claudia settles into her room. and erin 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 be extended overnight fast and his biggest me always in the front end and fairly late starting at age 4 an american that slate and day after day this is the mean of 5 days you cannot see where the overnight fast is it looks like his you cause levels are all over the place across the 24 hour cycle and then you can see that he is definitely pre-diabetes us up the lower curve is our intervention and there we can really see that we changed the glucose levels to a clear no overnight fast grech 1st.

then there so i'm really excited. as a result the patient's quality of sleep has also improved markedly. the brain is a glucose guzzler it needs glucose it's its main fuel and it uses more glucose than any other organ 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 hyde lucozade 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. 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 no no 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 in the boss in the city this high energy turnover was enough to keep people in good health would you have ever said. those are key said although this they want to see if isolated physical activity at a specific time during the day has immediate consequences that night because it calls for alleged misuse of. the fed the facility to feed says a physical activity triggers the secretion of waking or most of which need to be eliminated in order to sleep well most of. 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 row bigger 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 dr van analyzes the subject sleep. got see so many a prisoner looking to see if his sleep is more in the head from his deep sleep in particular. right now he's still awake to a considerable muscular activity but he's falling asleep quite quickly.

to school open to speak and there are these are what we call spindles part you know they occur as we fall asleep. next to. the optimal time for physical activities in the late afternoon and then 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. heard 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 they were all alone when she was there for a long as it's clear for work. 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 the elizabeth i was i go

to my bedroom and take my computer and i 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 save our. lives. 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 eyeball and insomnia as defined by strict criteria. i 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 what he wanted to do does he know me a bit about your trouble sleeping see him pop i'm going to take pills i don't sleep i lie awake all night long there if there's one of pleasure them to look at me and what's your goal. like to do without sleeping pills entire lives and getting myself off the would be wonderful for me that there come. a knowledge of some of 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 then we can assess bit by bit how to help you sleep without or using far fewer sleeping pills

as an effect than a. commitment will show ready for your colleagues on non-graphic yes i will see you later. on take you to the sleep. company ok as you support this will register your eye movements while you sleep depending on the stage of sleep you're in your eyes move in different ways so this device will record just sleep and tomorrow morning download the data on how 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. or

squash it was a good bed 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 . the head on working very well so it's not can't be normal i'm not a no no it's not it means your sleep is easily disrupted and fragile. hygiene e.c.u. said lucy that took us this here is the spectral analysis we used to measure your brain waves while you sleep that night when you were the t.v. what do we see very rapid waves almost as fast as at the start of the night let me is on can they 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 so i have trouble falling asleep and when i finally do i'm

still awake with hello 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 that we know medication wasn't effective enough that my success. isin the 1st as the name suggests a sleeping pill is a drug that induces sleep that's not true it's not really sleepy but a light narcosis the patient is half dozing and. the most common sleeping aids are benzo die as a teens from the family of drugs used as minor tranquilizers they have sedative hypnotic and damn nasty 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 its long term chronic toxicity can eat and that's the problem if it's not toxic right away but only when you take it over a long period of time. sleep disorders affect people of all ages but it's the older generations who suffer the most and seek medical help most frequently in a psychiatrist patrick claim one heads group therapy sessions for the french association for insomnia. a false france is the country with the 2nd highest consumption of sleeping pills in europe nothing's worse than a symptom centric therapy or a 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

a lot of i can't sleep at all my insomnia manifests itself and nightly waking states i just can't get a handle on. when i was young i slept normally it began i had my 4th child who suffers from down syndrome 53 now but i'm still constantly worried. because they're so nice into you 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 because that's what we need to understand. her anguish because. i know when my trouble sleeping started you know when was that we could talk about that here we i was very i didn't think i could talk about that he. wouldn't illness be a good reason to feel uncertain. well yes. so these are the most common

cause of sleep disorders is depression and treating depression with sleeping pills just worsens the depression i did assume. 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. to give them a good movement course on their core goal is for you to get a better sense of your current feelings thoughts and experiences so you struggle against them less about hiding from them i understand because if women do not stand up. guy that is you with your eyes open. and slowly raise your arm and something you feel the position of your are yes this it was now lower at all and raise the other or. do you feel it on this. and the noise here in the lower it and this

time try raising your arm only in your imagination imagine as that for i k it was obvious that retrace this posture with your eyes closed it was out of the 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 image you know movement of what he calls their will for him to physically provide him to your food. mindfulness meditation involves focusing on the present without letting other thoughts distract you. for a while of course there 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 the challenge of the story. professor lazy also prescribes like they're a pain 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. do the principle of photo therapy is to help to resynchronize your biological clock on wake sleep rhythm you can start paddling. if i'd known i don't want trainers not to worry you can bring them next time. daily that'll add your own rhythm it isn't a marathon all about order we have a look at the wall look at the blue light. this is an alternative to medication and . if you enjoy your stash that's 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 war you see here at the 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 so stressed out during normal weight that it cannot do its normal housekeeping envious picture late at that this might be the biological foundation for sleep the purpose of sleep is to clean the brain for all the worst part of what they're doing great for us. nobody has really looked in the brain on how to the brain get rid of it.

so busy studying to wonder would you say that in boston that. 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 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 once it's strange poured it out of the brain here it stung back into the relation and you can fake that the professional way

2nd ping. 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 our lives and else over and destroyed or it but of course our interest is the cerebral spinal fluid that's flowing through the spaces around. so this is really what happening why this sleep that we have all these many miletus of fluid warning to our brain is to clean. this you know is smart more efficient when the in deep sleep if you are in the diet or states or sleep or if you're awake it does not work. for the deeper your sleep the longer you sleep the better your in the brain. my kin meter guard has discovered that the waste being washed away is an am

a lawyer better protein it's 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 sick less well silly me sad sick children ate some of the choice and there was. a is fueled by the brain's immune system the foreign doctors because they're not supposed to be there and the plane was shot that you moved us forms to remove it. and that was fun so on the 6 he made damaging the nerves. you have an increased risk of developing alzheimer's if you don't see. the medical industry spend billions of dollars trying to put option b. day and you know it hoping that that would cease it didn't work it out simply

because it is flawed the production 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 at. all. sense of political say. 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 be quick to fall asleep you must be off like any. no corner not some platform on to the wall 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 with and when the pool of like rose larger we breathe in going to shrinks we breathe out and we do that for as long as possible for the exercise last 8 minutes when you're in it. by slowing down their breathing this little device helps patients relax. it's now recommended by many doctors. not animal thing we didn't really invent anything new people have been talking about cardiac coherence for years you can 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 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 electroencephalography ichi to look at specific sleep features that occurred during that sleep period either a nap or a nighttime sleep and see how did those sleep features relate to the improvement in performance that we see before and after the sleep. how can. handle. the. last. ok now drill sergeants leave right. time for next 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 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 3 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 light in the evenings as much as possible by respecting sleep and our circadian rhythms we can strengthen our memory. but fatigue and stress to bed. and they're crammed into the crowded cells underneath you. main conditions. picked up in russia thousands of lavani supporters have been arrested so many of the jails in and around moscow are 1st in at the scene volunteers are providing aid to the jailed demonstrators because the prisons are cold and food is in short supply some goods under a. few minutes are w. . children to come to.

one giant problem and nearly get in no limit to see the picture you. entirely legal cases they feel it's time to get to. how will climate change affect us and our children. and e.w. dot com slash water. by calling me and i'm game did you know that the 17 through the end of the end was killed world war i sure so that we can include but it's not just the animals at all suffering it's the environment we went on a journey to find ways to meet machines if you want to know how old one click to the priest i'm a culture has changed us weekly's is listening to our podcast on the plane.

plane. to the c.w. news live on the land chancellor merkel defended before parliament in germany and continued lockdown she expressed empathy for how hard the restrictions are and called for patience for a few more weeks so that the country can conquer the pandemic. also coming up prosecutors failed chilling images.