for this hour, at least 300 people have been killed in an earthquake in eastern afghanistan. hundreds more are injured, weight hit a remote region close to the border with pakistan. rescuers are on the way with deaf toll expected to rise. as all for now of next our documentary losing sleep, why it happens, and how to fix it to make spicer things to watch. ah, leonardo da vinci's, mysterious masterpiece. it is perhaps the greatest leonardo masterpiece to the collection of the louvre. it is the virgin of the rocks. was there another symbolic meaning to this beautiful painting that perhaps we just don't understand

today? the search for answers starts july 7th, and d, w ah ah, we spend one 3rd of our lives sleeping and still we don't know why we sleep. we know some fashions, but overall, his chin and 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. exposition, want to be me, being exposed to light, even at low levels, has an adverse effect nicely swap,

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 and 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. m u is very common high school. it's estimated that nearly 10 percent of adults around the world are severely insomniac the 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. i don't face 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 and 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 lighting is ubiquitous, you know where we would have one lamp in the living room. and electricity was so expensive. i remember my father and i turn off the light, you know, are we in a, 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 in blue and rich live in many cases, and you not tire, ah, we share in common with many of us, this is plants, animals, insects, that the light, dark cyclists, 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, 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 island that has created an entire revolution before then we used incandescent light bulbs with heated filaments. these were replaced with energy saving ellie dee's. and this is where the problem lies today. since the advent of

blue ellie dees, each ball than our homes in midst 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 re selling our internal thought is like, while on steroids. like those tremendous heat in the blue part of the circle. it's time going on 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 said to 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 disruptive 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 sunsets we turn on the light. we don't think about the fact that when we turn on the line, 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 westward. ah. the people here in boston and are living in the same city in the internal clocks

are 12 hours apart. so i mean, that's just sort of a mind boggling signing. 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 what professor chloe coffee is trying to understand. in his lab, he conducts isolation experiments to determine participants, photo sensitivity. there's no form and not instruction or experiment designed to answer the question with a light intensity equal to what's in this room. and so around 150 to 200 logs or what you might have in your kitchen after sundown. and how long does it take for this light to activate the brain just for yourself. 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 in the cellar. i'll let you said a little. this is your room and i hope you are told to take off your washer. i'm 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 to political support. open it again on thursday. okay, z a don't let me show you what we're looking at in public. you said the gallery 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,

loved 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. what you've done, what school supposed to do is like we more result show that it takes between 2 and 5 minutes for light to activate the brain. for oak mall, the pupils construct rapidly to copy the heart rate shoots articles, as does the body temperature copy out you've got so clearly, light activates many parts of the body in which will not organs. melatonin is the hormone that induces sleep. it's produced naturally in the brain and is particularly sensitive to light. ah, on a few more pico, i've given you, we've been able to show that even very low levels of light and 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. i mean, i didn't want to proceed though. we've gone from thinking that very high levels of

light were necessary, can feel stu observing affects a very low level salad. keybo, who some su, who for instance was if the light you're exposed to in bed in the evening committing from a cell phone, a tablet, a computer, i think some of the net b, 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 with 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 ever 300 percent increased risk of calcification at the corner. heard, 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 error in a patient. during surgery. they have 170 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 rhythm. ease san koda is an endocrinologist and metabolism specialist. she's headed a vast study on the links between sleep disorders and obesity.

when you start analyzing hormone are laid out over the 24 hours, i go, you recognize that there are some events that has a major impact. and the one event that has the biggest impact is sleep. we are the only mammalian species that sleep deprived itself. so it's of 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 leptin 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 di synchronize the peripheral origins that are sensitive to dietary intake, which is many, many of them from the brain clock. ah, ah, claudia is slightly overweight. she's agreed to take part in eve, count us 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. he 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 you clock in the brain is synchronized by the light dark cycle, but the clock in the liver doesn't see the light. so what is synchronizing dirt clocked 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 front counter, and aaron hamlin 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 in the funding 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 looks 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 then 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 me. as a result, the patient's quality of sleep has also improved markedly. the brain is a glucose. gus needs 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. to what happens when you eat very late, instead of having the glucose go down in 3 hours a, take 5 hours, 6 hours. so most of the night now you have high glucose levels. the signal

to the brain is that we are awake, sleeping over high glucose levels is going to deteriorate, sleep quality, the 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 in tank 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 larger. tiffany: although this is what we want to see of isolated physical activity at a specific time during the day has immediate consequences was that 9 recalls that gosselin was not the head. the facility defeats this of physical activity triggers the secretion of waking hormones,

which need to be eliminated in order to sleep. well, ramos women, this is like you to see and the more intense of the physical activity, such a squash match. for example, it's that's very demanding and requires a lot of energy. the harder it is to sleep afterwards. i'll play fool remote for we can get a good night sleep booklet. we need to release pressure and return our temperatures to normal doc home 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 hope 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 is done, professor daven analyzes the subject sleep or galaxy. so made a present. we're looking to see if his sleep is more intense his from,

from his deep sleep. in particular. right now, he still awake with considerable muscular activity, but he's falling asleep quite quickly. to slip into splinters, these are what we call spindles, pottery, and they occur as we fall asleep let you defeat 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 health re line 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. ah, one heard a francis population regularly have trouble sleeping 6000000 combat their insomnia, with medication quantities. as i've been an insomniac since i was 20, i know it started before then. yeah. but that was when i started taking sleeping pills and because i'm happy to see me, i did, they were all alone. weren't you dickerson where the line is plum, let's go for one. 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. sofia cause you're on coil and

but i start watching tv right after dinner a p. and i don't watch in the living room though. yeah, there at the lizard, but so as i go to my bedroom and take my computer or my phone with me and i know these aren't the best conditions for me to fall asleep because it will equal his voice 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 pills. worldwide, 600000000 people suffer from poor sleep. one in 5 americans admit to having taken sleeping pills in europe. spain holds the record just ahead of france,

where $131000000.00 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. message these i point insomnia is defined by strict criteria for holly plant, 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 or her and financial nike and hunter, they wanted to kill us. can you tell 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 that. okay, it donna and what's your goal here with dora? could that be? i'd like to do without sleeping pills entirely to some getting myself off them would be wonderful for me that nickel and else converse with the knowledge is him on the so makes or 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 so then we can assess bit by bit on how to help you sleep without more using far fewer sleeping pills. mother to 70 fatima roof chromosome. so ready for your poly thumb? niandra fi, okay, i see you later. i'll take you to the sleep lab. i'm pretty knowledgeable by this will register your eye movements while you sleep, depending on the stage of sleep you're in for the rise, move in different ways, says this device will record your sleeping and to morrow morning. download the data alopecia, 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. ask was it was a good bed test showed you how great difficulties falling asleep in here. it took you nearly 45 minutes, and then you woke up frequently during the 1st part of the night, lenny that they did not worry. they l 7 that can't be normal. i saw i not have been on my no, it's not a 7 year off. it means your sleep is easily disrupted and fragile veneer. ha ha of having a seem said to the civic to test this. here is the spectral analysis we use to measure your brain waves while you sleep may man now and you, whether that he, they or what totally is near. we see very rapid waves. he almost as fast as at the start of the night. a good lead me. he's on tetra pete. can they show that the brain hasn't completely settled down? what was fucking good might good or call you some, a po for in your deep sleep cycle. and his on the waves become much longer and more restorative felt hesky metal has but unfortunately there's not enough of that fast

hidden boys that's quite typical for insomnia. has on design blessedness and the act if it did big. okay, so i have trouble falling asleep and when i finally do, i'm still away. allegorical with ami. yes. thank you. while you sleep, you keep having periods of wakefulness, which get longer and longer as the night goes on. a somebody living, it seems that at least a little nice at me, the medication wasn't effective enough, isn't my he guess i suddenly fur as the name suggests, zix a sleeping pill was a drug than induces sleep. the dog that's not true, okay. of that, it's not really sleep that he but, but a light narcosis is elisha, the patient has half dozing, o. m t prudish only the most common sleeping aids are benzodiazepines from the family of drugs used as minor tranquilizers. they have sedative hypnotic and dam nastic 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. it the reality is quite different. lustily 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 decades before we learned about its long term chronic toxicity clinic. and that's the problem. it's not toxic right away books only when you take it over a long period of time when 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 leon, psychiatrist patrick lame, one heads group therapy sessions for the french association for insomnia. the false branches, the country with the 2nd highest consumption of sleeping pills in europe. nothing's

worse than a symptom centric therapy shimmer in pain. take a pain killer, can't sleep, take a sleeping pill as you're anxious to use a saturday most of us, but we should be treating the cause. i wake up at night and wander around of a man. no, i can't sleep at all. miss of my insomnia manifested itself and lightly wakened states. i just can't get a handle on how she o. u. d junction. got me on can one. when i was young, i slept normally. apl, i had my 4th child. suffers from down syndrome. presently 53. now young, but i'm still constantly worried that she died. that cruiser. so niss it was really insomnia is always caused by a sense of insecurity. why does this person feel unsafe upper as why she afraid to sleep or see me or has kept her vigilant? all these years to so that's what we need to understand is here, good illness or anguish, be causing it blew for a 2nd. i know when my trouble sleeping started the of the when was that all we can talk about that if we june, i was very ill. i didn't think i could talk about that. he only said this also says

imagery will. yes. if i still wouldn't illness, be a good reason to feel uncertain. we met her well, yes. brooke, or poor yoda's lisa little most common cause of sleep disorders is depression medical. so and treating depression with sleeping pills, just worse and the pressure 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, belmont, 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 full bath, hunting woman i understand was admittedly let stand up and got it as you without. keep your eyes open. echo live with her behind, slowly raise your arm. and so can you feel the position of your all?

yes, disabled ha. now low riddle and raise the other are. hello. so david told 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. if was on this at retraced this posture with your eyes closed, who was out there? can you feel your are moving, even though you're not really lifting it in a bit? yes. what under club was it you're using your sensory imagination? you're imagining a movement of your body. he measured, i'm of manuel took off and with her hits were presented to while had to move. if with guam, mindfulness, meditation involves focusing on the present without letting other thoughts distract you. this was a was a call to say a plus. i recommend you keep practicing this. 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 sleepy delva i will to leslie professor lucy also

prescribes light therapy. these sessions primarily use 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 look was he do the principle of photo therapy is to help to re synchronize your biological clock, your wake sleep rhythm. you can stop ugly that got that it. if i had known, i'd have one train as well, not to worry. you can bring them next time since you all won't 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 gl did look at the wall. look at the blue light. this is an alternative to medication to come all 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 day time activity clearly influences how we sleep. palsky, i could do, i believe there are just 2 clinics in france with re synchronization rooms like this as possible. he see anything, one in strasburg, and this here in paris, i'll skip this will skinny. but while this treatment isn't covered by public health insurance, 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 d, westport. out that buildup during wakefulness. no body have really looked in the brain on how to the brain get rid of voice product. so we're starting to wonder what leah shall be in boston. it cleo cells nourish our neurons, supplying them with oxygen and nutrients. however, thanks to my can nieto guards, discoveries. we now know another major purpose. these cells serve in the brain. the arteries are surrounded by space in which cerebro spinal fluid circulates freely. when we fall into a deep sleep, gleick 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 wish. 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 alive 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, that we have all these many, many lid us a fluid binding true, 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 better you clean my can nieto 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 waste product. and those sweet product is viewed by the branch immune system as 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 l time. if you don't sleep,

their medical industries spend billions of dollars trying to block the production be de malloy hoping that that would sure enzymes to sees 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 it's similar to that, it with all of these methods have one thing in common. oswell slow breathing and concentrating on an external pointed, you know what we wanted to concentrate the best of all approaches into one simple

product that's accessible to everyone at home. oh, or potential political say of it was called willis. it did so 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 decline it to fall asleep. you must be offline when it orland in someplace, almost to 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 all around with like when the pool of light grows larger, we breathe in. gwinnett shrinks. so we breathe out of it. 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, ninty,

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 flap, hole naso. normally 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 it you see, irvine is to understand what are the basic mechanisms of sleep that support

cognitive function, including emotion, regulation, memory, creativity alertness. we looked at what is the brain activity using electron stuff like graphy ici, 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 sleep. luck. pumpkin hanger. dog. nuts. ok, now rule such a to sleep. group. time from there. so a nap we would say anything from say 5 minutes to about 3 hours. the ideal

nap time is usually about 6 hours after you walk in up. 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 slowest 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 sleep and 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 so much frustration and so few fish, british fishermen are furious. many of them supported bradford and believed the promises of their government. but instead of more fishing rights, they now have less income, awe troubled waters. british fishermen in brag,

set close in 30 minutes on d. w. me, i'm more precise than you. i am stronger in faster and more efficient and cheaper. your favorite products could be made for less money. eli musk. thanks. i'll replace you one day. i see that you're not convinced. let's talk about it. made in germany. in 90 minutes on d. w. not just another day. so much is happening all at once. we take time to understand this is the day and in depth look at current news. events was analyzed by experts and

critical thinkers. not just another new show. this is the day weekdays on d, w ah ah, this is d, w. news live from bourbon. an earthquake in afghanistan leaves at least 920 people did. hundreds more injured rescue was heading to the remote mountain region where the quite struck close to the border with pakistan also coming up ukrainian troops holding on as russia steps up its attacks in the dawn bass heavy artillery from germany.