that the priest story stonehenge monument to mark the longest day of the year and the northern hemisphere. thousands of druids, pagans, of new age revelers greeted the dawn at the ancient stone circle to celebrate the summer solstice. it was the 1st time they were allowed to gather in 3 years due to pandemic restrictions on june 21st. every year the sun rises behind the largest stone in the circle. you can see it there, which is built some 5000 years ago. and that's our time i'm nichol for lee. thank you so much for a company. ah stay informed. ah lloyd and demand podcast and language courses in video and audio. any time anywhere. but

d w media center. ah, ah ah, we spend one 3rd of our lives sleeping and still we don't know why we sleep. we know some functions. but overall, his general 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 to life. if you don't sleep, if an animal doesn't sleep, it dies. yet for many modern day humans, a good night sleep has become elusive. mixed was one of the we are being exposed to light even at low levels has an adverse effect on sleep. walk,

cinnamon, even just the equivalent of a couple of candles and meter away from you. this was who said, well, need to know how to switch off at night when above all, never use a screen after 8 pm. so that's one of the reasons that has contributed to this epidemic of sleep deficiency that is in our society to day lack of sleep affects all age groups. miss m. c. omnia is very common with high school. it's estimated that nearly 10 percent of adults around the world are severely insomnia. actually, there, 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? anything's worth a try from the most natural remedies to the most high tech io faced the night. like, i'm not going to sleep. i don't have that anymore. that's gone.

in just 2 generations. we've lost around 90 minutes of sleep each night. ah, 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 omni presence of blue light. it doesn't just bother us when the time comes to sleep. it also throws our everyday lives out of sink,

adolescence fall asleep later and later, half of them suffer greatly from sleep deprivation or sleep debt. to day, the per capita exposure to life is about 10 times more than it was 50 years ago. so whiting is ubiquitous. you know, where we would have one lamp in the living room. ah, electricity was so expensive. i remember my father, i turn off the light, you know, where we are you paying for this? and now it's so much cheaper to keep the lights on, that the ceilings are covered with a, with built in a lives. and when you switch on your being bathed and blue and rich live in many cases, and in our time, ah, we share in common with many of us, this is plants, animals, insects, that the life dark slackness, the most important synchronize of our internal biological clock. professor charles

seidler is the father of modern chrono biology. the science of our bodies, internal rhythms. he's investigated the effects of natural and artificial light. ah, since the dawn of time, most living species have been downright bombarded with the white light emitted by the sun. ah, a white light is composed at a pallet of colors. they range from red to violet. but the blue tones predominate how it is could not make quite light, because no one knew how to make a blue l. it. so when the scientists discovered how to make a blue alley that has created an entire revolution before then we used incandescent light bulbs with heated filaments. these were replaced with energy saving eli d's. and this is where the problem lies today. since the advent of blue eli dees,

each bulb in our homes emits the white light of a small sun all our screens use the same technology. they flood us with blue light without us noticing it. ah, now the electric light to which were exposed in terms of resetting our internal clock is like, while on steroids, like those tremendous heat in the blue part of the stopper. it's talking going on with them since the middle of the day tomorrow. 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 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, when we turn on the lights to do things in the evening after the sunsets return 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 $3.00 to $5.00 times zones, westward. ah, national study people here in boston and are living in the same city and their

internal clocks are 12 hours apart. so i mean, that's just sort of a mind boggling 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 can boston. and then we wonder, why are we having trouble falling asleep at night? this is precisely what professor clued coffee is trying to understand. in his lab, he conducts isolation experiments to determine participants. photo sensitivity expect else from in not and show shy or experiment is designed to answer the questions with a light intensity equal to what's in this room. it was all around 150 to 200 locks or what you might have in your kitchen after sundown buys. how long does it take

for this light to activate the brain from? yep. what you would sell to find the answer, professor golf. yes. studies the effect of light on test subjects who spend 3 days in total isolation with no temporal reference points, and with no sleep for 34 hours. who is invested were i'll let you said a little. this is your room is amazing. i hope you are told to take off your watch . i'm. you're not wearing one? no, i just have my phone, but i'll turn it off. nickel. okay, louise. i mean we're going to close the door and start the experiment. the political trouble open it again on thursday. okay, and see, i think let me show you what we're looking at in public. you said through carefully that they want to calculate the size of your pupils when they're exposed to light. once the light starts to bother you click this button. ah,

load you to do these kinds of light activate, different kinds of photo receptors with the participant is subjected to the same lighting every 2 hours is this helps us determine if there are certain times of day when we're more affected by light than others. was he, tom all school supposed to do cycling more results show that it takes between 2 and 5 minutes for light to activate the brain. for obama, the pupils construct rapidly to copy the heart rate shoots, stopping oscar as does the body temperature populate, you've got so clearly, light 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 ah, on if you will take who i've given you. we've been able to show that even very low levels of light between one and 2 locks, the equivalent of a couple of candles a meter away from your shipping can reduce melatonin. secretion by 10 percent mid

afternoon. not only proceed though. we've gone from thinking that very high levels of light were necessary, can feel stu observing affects a very low level saturday typo you some su who for instance, the light you're exposed to in bed in the evening committing from a cell phone or tablet or computer where the smoke neto 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 along the consequences are dramatic shift workers who continuously shift from day time to night time, ah flight attendants who are flying continuously across time zones. them increased risk of cancer. people sleep 5 hours a night or last, have a 300 percent increased rescue of calcification of the corner hurries. wow. we've shown that when resident physicians work extended duration shifts,

they make significantly more serious medical hers. they stab themselves more often with needles of course scalpels. the more senior physicians have an increased risk of making a serious here in a patient or extra. they have hun 70 percent increased risk of having motor vehicle crash driving home from work. 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. a rhythm east encoder is an endocrinologist, and metabolism specialist. she's headed

a vast study on the links between sleep disorders and obesity. when you start analyzing hormonal leader 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 deprive itself. so it's a behavior that is completely abnormal and artificial. we started inquiring about whether this behavior could actually be involved in d. yep. you demick of obesity, which affects all industrialized countries in on every continent. to hormones regulate our appetite. leptin decreases appetite,

while gremlin increases it that was just amazing that these 2 molecules, measuring the blood, were 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 left in goes wrong and growling goes rom and endo can be no he does this regulated and there's another 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 you synchronize the peripheral oregon's that are sensitive to dietary intake, which is many, many of them from the brain clock. ah, claudia is slightly overweight. she's agreed to take part in each county study. she'll spend one week at home, then another week at the hospitals 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'd ask you to wear this wash 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're ready, 123. there it is. at that so every night we're gonna wind the sensor and we'll be able to see what you eat when you've eaten across the day and what your glucose levels were. okay. dark sleep fast. these 3 things have to be aligned for our biological clock to be able to control temporal organisation in all the oregon's. your truck 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 dirt clock in the liver and up banker yas, in muscle and so on. hello weekend. ah

ah. the experiment is being carried out on several subjects under different conditions . as claudia settled into her room, so e from coda and erin handland analyzed the results of one of their 1st participants who arrived a week earlier. so this subject was their 1st object and he was randomized to the extended overnight fast and his biggest meal, always indeed finding ok and fairly late, starting at 8 for an america that's late and day after day. this is the mean of 5 days. you cannot see where the overnight fastest, they look like his lucas levels are all over the place across the 24 hour cycle.

and then you can see that he is definitely pre diabetes us. yeah. the lower curve is or intervention. and there we can really see that we change the glucose levels to a clear no overnight, fast breakfast, lunch dinner. so i'm really excited. mm hm. as a result, the patient's quality of sleep has also improved markedly. the brain is a glucose guster. if you need glucose, if it's main fuel and it uses more glucose than any other oregon. as soon as you fall asleep, your brain is not using as much. so the metabolism is slow down drastically. so what happens when you eat very late, instead of having the glucose go down in 3 hours, a, takes 5 hours,

6 hours. so most of the night now you have high glucose level. 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. unless we sleep the hungry or 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 com, professor dumb yonder, then conducts research on biological rhythms. he's looking to determine the impact of physical activity on the quality of nighttime sleep or conflict. more numerous other homo sapiens are designed to move to exert themselves pork of miguel, up until the 20th century, burning 30024000 calories a day. was nothing unusual in the boston city, this high energy turnover was enough to keep people in good health vulnerability. so lucia, he said, all the others that we want to see of isolated physical activity at a specific time during the day has immediate consequence. was that 9 recalls that gosselin was not the fed. the facility defeats this of physical activity,

triggers the secretion of waking hormones which need to be eliminated in order to sleep well above almost women. it seems like you to see and the more intense of the physical activity, much a squash match. for example, it's that's very demanding and requires a lot of energy. the harder it is to sleep afterwards and i'll play fool my more for we can get a good night sleep folk like we need to release pressure and return our temperatures to normal. talk on, on its own. we started asking ourselves what type of physical activity could improve sleep somalia, and we concluded that it was aerobic exercises. if you move i home aerobic 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 has done, professor daven analyze is the subject, sleep, or galaxy. so made a present. we're looking to see if his sleep is more intense,

his group for his deep sleep in particular. right now, he still awake at him with considerable muscular activity, but he's falling asleep quite quickly off to school and his pin disease or what we call spindles, pottery on the occurs we fall asleep, let you to see keep to the optimal time for physical activities in the late afternoon, then it's effect on our sleep is ideal, dep ah endurance sports carried out in the late afternoon help 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. ah, other factors, in particular, stress and anxiety also play a role. ah, one 3rd of frances population regularly have trouble sleeping 6000000 combat their insomnia with medication squatters who's ever been an insomniac since i was 20? i know it started before then. yeah, but that was when i started taking sleeping pills in because i'm happy to see me. i did, they were all alone, weren't you the person where the line is palm, let's go for one is i know that in order to sleep, well, it doesn't. i should be in a completely dark room, yearly or nickel,

and only go to bed once i'm ready to fall asleep via cars are on coil and but i start watching tv right after dinner. if she and i don't watch in the living room that we got there, a delivery but so i was, i go to my bedroom and take my computer or my phone with me that there. i know these aren't the best conditions for me to fall asleep because it's really cool. he saw it the but i can't help myself. these are the moments i say bhaskar sydney, man walkers, some war on mental ah my dream would be to give up the pill. 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 $131000000.00 pockets 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. message these i thought insomnia is defined by strict criteria for body trouble sleeping at least 3 times a week over a period of at least 3 months or more with the consequences severe enough to have an impact the following day, we'll have effect financial nike fee assume wanted to kill us, kill me, a bit about your trouble sleeping decision papa. i gotta take pills. i don't sleep, i lie awake all night. don't deco exist in gwinnett closer than okay, donna and what's her goal of here? get dominique with that? i'd like to do without sleeping pills in thailand to some getting myself off them would be wonderful for me that they're come and ask her for the knowledge is her mom. you some makes

a what we're going to do was recorder sleep cycle to try to understand exactly what happens when you fall asleep. my mom did, and while you're sleeping, cool you sa. then we can assess bit by bit ok, how to help you sleep without more using far fewer sleeping pills. mother to 70 fatima rule chromosome. so ready for your poly from niandra fi. okay. i see you later when a guy i'll take you to the sleep lamp. i'm pretty okay visible by 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 to some of this device will record your sleeping in to morrow morning. download the data to show you how to schedule decker . 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 ram phase of rapid eye movement during which we dream. this cycle is

repeated $4.00 to $7.00 times in the course of a normal night. so it's very important to go to bed when you're tired of squashy. lucy, committed tests showed you how great difficulties falling asleep. they knew it took you nearly 45 minutes and then you woke up frequently during the 1st part of the night. they would let me, they did good turn on working. they else i was not, can't be normal. i saw i not been on my no, it's not a 7 year off. it means your sleep is easily disrupted and fragile, drew near hargrove, hushing you said to the civic to tell us this here as the spectral analysis. we used to measure your brain waves while you sleep may man now and you were the da, our what cookies knew we see very rapid waves. he almost as fast as at the start of the night, a good lead me. his on cloud peaking, they show that the brain hasn't completely settled down. what was fucking good model, good, or call you some, a po for in your deep sleep cycle and he's on the waves become much longer and more

restorative felt risky. metal has but unfortunately there's not enough of that us hidden was that's quite typical for insomnia. has on develop fussiness and yet the 50 big. okay, so i have trouble falling asleep. and when i finally do, i'm still away. we alagood colorado. me, it actually vacate, while you sleep, you keep having periods of wakefulness which get longer and longer as the night goes on. he's on the to limit. it seems that at least a little nice at me, the medication wasn't effective enough isn't why she gives a some new fur. as the name suggests, zix a sleeping pill was a drug than induces sleep. you don't live, that's not true. hopefully, it's not really sleazy, but, but a light narcosis is illusion. the patient has half dozing. oh, typically the most common sleeping aids are benzodiazepines from the family of drugs used as minor tranquilizers. they have said to have hypnotic and a diagnostic properties. they know 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. law school lee, when benzodiazepine was 1st discovered the people were thrilled with us while i was studying, we were told to prescribe as much as we wanted for, however long we wanted. it took the decades before we learned about its long term chronic toxicity clinic. and that's the problem, it will, it's not toxic right away, but cooksey only when you take it over a long period of time on the portal. sleep disorders affect people of all ages. but it's the older generations who suffer the most and seek medical help most frequently in lee or psychiatrist patrick lame, one heads group therapy sessions for the french association for insomnia. will of course, frances the country with the 2nd highest consumption of sleeping pills in europe.

nothing's worse than a symptom centric therapy. general pain, take a pain killer. can't sleep, take a sleeping pill us on. if you're anxious to use a saturday or on the spot, we should be treating the cause. i don't mean i wake up at night and wander around of a man. i can't sleep at all. miss of my insomnia manifested itself a nightly waking states. i just can't get a handle on a j o g d junction gamache on can one. when i was young, i slept normally a peel. i had my 4th child who suffers from down syndrome, presently 53 now young. but i'm still constantly worried, just received the one that goes underneath it to insomnia is always caused by a sense of insecurity. why does this person feel unsafe upper? that's why she afraid to sleep or see me what has kept her vigilant all these years to. so that's what we need to understand is kirkwood illness or anguish be causing a blue to 2nd. i know when my travel sleeping started, the other one was that, or we can talk about that if we june,

i was very ill. i didn't think i could talk about that. he actually said he's also, she's imagery will. yes, events wouldn't illness be a good reason to feel uncertain? we met her well. yes. reprogram poor yoda so this i did, the most common cause of sleep disorders is depression. we may, i could sue and treating depression with sleeping pills just worse and the depression. idealism at the sleep center of his hospital in paris, professor lacy prescribes natalie, 2 different kinds of treatment. she'll start with mindfulness exercises, which should help with the drug withdrawn. and objective citizen helmet and movement crystal neck. our goal is for you to get a better sense of your current feeling, thoughts, and experiences v d, and also you struggle against them less. for one from beth hunting, whom am i understand was admitted to let stand up again. it is without. keep your eyes open because the vehicle towable and slowly raise your arm. and so can you

feel the position of your all? yes, disabled football. now low riddle and raise the other or hello, so david pulled, you feel it on visit him unless he and now lower it in this time. try raising your arm only in your imagination measure. national said for go, okay, it was helpless at retrace this posture with your eyes closed. who was out there. can you feel your are moving, even though you're not really lifting it out in a bit? yes. well, i will close it if you're using your sensory imagination. you're imagining a movement of your body making. i'm of long with local and with her hits were visited while had to live with guam. mindfulness meditation involves focusing on the present without letting other thoughts distract you. this is a washer. i will say a plus. i recommend you keep practicing just this training helps us work on ourselves so slow. it helps us to accept our thoughts and feelings, which in your case will lead to a better night sleep in dover for travel to history. professor lucy also

prescribes light therapy. these sessions primarily used blue light because this color amplifies the positive effects of natural light. and increases alert as during the day time. photo therapy also regulates the biological clock and helps combat depression. no, no, cause he did. the principle of photo therapy is to help to re synchronize your biological clock, your wake sleep rhythm. you can stop at lee that got that it. if i had known, i'd have one trainings. what not to worry. you can bring them next time since y'all will be there early. i will peddle at your own rhythm. ok, that's it. it isn't a marathon or the toward of house. we have a yell day look at the wall. look at the blue light. this is an alternative to medication to come or to a specific enjoy your session. 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. palsky, i could do, i believe there are just 2 clinics and france with re synchronization rooms like this as possible. he said, i think one in strossberg and this here in paris, i'll skip this will skinny but well this treatment isn't covered by public health insurance and it was very effective for a whole range of patients. poor sleep can even be a risk factor for alzheimer's disease. as professor my can need, our guard has discovered the brain so stretched out during normal wait time that it cannot do it's normal housekeeping and we speculated that this might be the biological foundation for sleep. the

purpose of sleep is to clean the brian for all the waste product that build up during wakefulness. nobody had really looked in the buy in on how to the brand get rid of voice product. so we're starting to wonder what theosophy in boston lead glee. oh sells nourish. are neurons supplying them with oxygen and nutrients? however, thanks to my can, nita guards discoveries. we now know another major purpose. these self serve in the brain, the arteries are surrounded by space in which cerebro spinal fluid circulates freely. when we fall into a deep sleep, global cells open canals which released 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 transported out of the brain, here it's dump back into the blood circulation, and you convert got the liver as our professional, which i complained. doug 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 middle cerebral artery at the surface of the brain of allies, mouse, and what is the laundry yet? but of course, our interest is the cerebral spinal fluid that is flowing through the spaces around . so this is really what happening when be asleep, then we have all these mini mini let us have fluid morning to our brain to clean this know is much more efficient when deep sleep. if you're an die the status of

sleep or if you're awake, it does not work to the deep or your sleep, the longer your sleep, the bit of your clean the brain. my can nita guard has discovered that the waste being washed away is an amyloid better protein. it's accumulation is directly associated with the development of all timers. disease which already affect some 50000000 people worldwide. and that number keeps growing. once we get elderly and shapeless, well, clearly we start to accumulate some of these choice part of and those white product is viewed by the branch immune system at for an object because they're not supposed to be there. and the brain will start at immune response to remove it. and that immune response on long term is actually very damaging for their nerve cells. you have increased risk of developing alzheimer. if you don't sleep they medical

industry spend billions of dollars trying to block the production be de malloy hoping that that would sure inside was to cease. it didn't work at all simply because it is not a production problem. it's a cleanser. these discoveries could lead to new and far more effective treatments for alzheimer's and sleep disorders, but in the race for new remedies, alternative treatments are also being studied ah, inspired by meditation and yoga. this paris based company has re invented the concept of cardiac coherence of its sim. it with all of these methods have one thing in common, oswell slow breathing data and concentrating on an external point. and you know what, we wanted to concentrate the best of all approaches into one simple product that's

accessible to everyone at room. oh, those were, since a little say of it was cold as it did show on the object. if we wanted to develop a simple device today, there's a lot of talk of high tech connected product new, but we wanted a disconnected product to the clinic to fall asleep. you must be offline quickly. orland, in the simplest form on to do all to turn it on, you simply swipe it with your finger in the projects a circle of light on the ceiling. thighs jaws. now we synchronize our breathing with the light on even with like when the pool of light grows larger, we breathe in. when it shrinks, we breathe out. can we do that for as long as possible, offered the exercise last 8 minutes is not an exhausted union in mm. by slowing down their breathing. this little device helps patients relax. it's now recommended by many doctors.

ah, it's mindy, we didn't really invent anything new. somebody p people have been talking about cardiac coherence for years. we can even skippers, use it any one sailing. solo can only take micro naps and must learn how to fall asleep. quick legal sized web haul naso nominal naps 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. sarah med. nick is a professor of psychology here. she uses neuro science 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 electrons, f law, graphy, e g to look at specific sleep features that occurred during that sleep period, either a nap or a night time sleep and see how those sleep features relate to the improvement in performance that we see before and after the sleep look. okay. hang dog. nice. okay, now you said you sleep great. time from there. so a nap, we would say anything from, say 5 minutes to about 3 hours. the ideal nat time is usually about 6 hours

after you walk enough. if you nap earlier than that period, you're going to have an app that has more rapid eye movement sleep rem sleep. if you nap later, you're going to have an app that has more slow wave sleep. these are 2 very important sleep cycles and they contribute to very different types of performance improvement. so 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 sleeping. 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. you know, 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. 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 and but fatigue and stress to bed. oppose ah, the beginning of a story that moves us and takes us along for the ride. it's all about the perspective. culture

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this is dw news live from berlin tonight more russian attacks in eastern ukraine. the governor of hans says, every thing that can burn is on fire. it's russian missiles, rain down, ukraine is still waiting for more heavy weapons from the west. also coming up tonight a diplomatic cry.