frustration has reached a boiling point. what began as a protest movement has turned ugly as protesters fight with police. several embassies, including germany and the u. s. have asked both sides to negotiate before the situation deteriorates any further. you're watching dw news up next we have a documentary looking at snip disorders and how to get a good night's rest. and you can always find out more on our website. that is d w dot com. i'm monica jones for me and the team of the lands. thanks for watching season. we're all set to go beyond the obvious citizenship, a man we're all in. as we take on the we're all about the stories that matter to do whatever it takes. policeman follow

with w. fire made for mines. lou. 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 does asleep, 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 swap,

cinnamon even just the equivalent of a couple of candles a 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 him, sit, omnia is very common to 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? any things 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, anyway, you know, are you paying for this, you know, 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 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 it accumulative 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 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 we selling our internal car is like, while on still it's like those tremendous heat in the blue part of the stopper. it's talking going on with us. it's the middle of the gate hall. 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 it 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 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 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 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. expect else women not shy or experiment is designed to answer the questions with a light intensity equal to what's in this route. so around 150 to 200 locks or what you might have in your kitchen after sundown in by august, how long does it take for this light to activate the brain?

you just walk 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 with justin work. i'll let you said a little, this is your room is amazing. i hope you are told to take off your watch. i mean, 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. z a thought to let me show you what we're looking at in public. you said there are generally 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, love 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 you tell me what school supposed to do? cycling more result show that it takes between 2 and 5 minutes for light to activate the brain. oakmore, the pupils constrict rapidly to copy the heart rate shoots articles. as does the body temperature. don't be hot. 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 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. 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 saturday, cuba you. so su, who, for instance, was the light you're exposed to in bed in the evening committing from a cell phone, a tablet or computer, the smoke 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 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 less, have a 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 or scalpels. the more senior physicians have an increased risk of making a serious error in the 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 hormonal leader 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 deprive 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 grilling 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 increase intake of high carbohydrate and high fat foods. so one of the question 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, roman endo cannot 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 or against 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 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 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 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 de clocked in the liver and of 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 over night fast. and his biggest meal, always in div 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. mm hm. as a result, the patient's quality of sleep has also improved markedly. the brain is a glucose guster 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, the 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 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 had 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. mo, most of the homo sapiens are designed to move to exert themselves. torque of miguel, up until the 20th century, burning 30024000 calories a day, was nothing unusual of in the boston. that should be this high energy turnover was enough to keep people in good health vulnerability. so lucia tiffany: although this that we want to see if isolated physical activity at a specific time during the day has immediate consequences was that 9 recalls gosselin shield the fed. the full, if you defeat this of physical activity triggers the secretion of waking hormones

which need to be eliminated in order to sleep. well, ramos women like you to see in 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 the fool more for we can get a good night sleep booklet. we need to release pressure and return our temperatures to normal. talk home on its own, we started asking ourselves what type of physical activity could improves leaves layer, 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 is done, professor daven analyzes the subject sleep or galaxy. so made a present. we're looking to see if his sleep is more intensive from,

from his deep sleep in particular. for you. right now, he still awake at him with considerable muscular activity, but he's falling asleep quite quickly. to school up in this pin disease or what we call spindles, pottery among the occurs we fall asleep let you defeat it 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 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 the person i am on is palm. that's good 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 caused online, but i start watching tv right after dinner. if she and i don't watch in the living room though. yeah, there at the leisure before i go to my bedroom and take my computer or my phone with me that 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, see them when walkers, some war on mental ah my dream would be to give up the pills. world wide, 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 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 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 or her at financial nike fee. and how does the money to kill us? can you tell me a bit about your trouble sleeping? a decision papa? i gotta take pills. i don't sleep, i lie awake all night on the co exist gwinnett closer than. okay, donna, and what's her goal of here? get dominique with that. i'd like to do without sleeping pills entirely. today i'm getting myself off them would be wonderful for me that they're gone. i don't square foot and i was just to remind you. so make. so 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 on how to help you sleep without more using far fewer sleeping pills, mother to 70 fatima rule for her, ready for your polish non graphy. okay, i see you later when a guy i'll take you to the sleep lamp on pretty well clearly visible by this will register your eye movements while you sleep, depending on the stage of sleep your in your eyes move in different ways. so if someone has home, this device will record your sleeping and 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 in here. it took you nearly 45 minutes. and then you woke up frequently during the 1st part of the night. they would let me that they did not worry, they, elsa was not, can't be normal. i saw i not been on my no, it's not a vehicle. it means your sleep is easily disrupted and fragile. junior ha ha of hushing, 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 have a our what cookies near we see very rapid waves, he almost as fast as at the start of the night, a good lead me. he's on the cloud deep. can they show that the brain hasn't completely settled down? what was fucking good model, good or called you some, a po for in your deep sleep cycle and he's on the waves become much longer and more restorative filters keep mental has but unfortunately there's not enough of that us

hidden was that's quite typical for insomnia. has on development, proceed us and yet the 50 big. okay. so i have trouble falling asleep and when i finally do, i'm still away. hello, colorado. me? yes, thank you. while you sleep, you keep having periods of wakefulness which get longer and longer as the night goes. on is on the to limit. it seems that at least a little nice at me, the medication wasn't effective enough that my sheet is awesome. the fur, as the name suggests, zix a sleeping pill was a drug that induces sleep. the dog that's not true. okay, of it's not really sleazy, but a light narcosis is eliza, the patient is half dozing. oh, she put is only 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. 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 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 oxy 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 leon, psychiatrist patrick lame one heads group therapy sessions for the french association for insomnia. will of course rance, as 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, but i can't sleep, take a sleeping pill as 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 among. i can't sleep at all. miss my insomnia manifested itself a nightly waking states. i just can't get a handle on a j o g d junction dummy concrete, one. when i was young, i slept normally. it be. then i had my 4th child to suffer from down syndrome. presently 53. now young, i'm still constantly worried, just received the one that goes underneath it to zillow insomnia is always caused by a sense of insecurity. why does this person feel unsafe? philipo as why she afraid to sleep, see me what has kept her a vigilant all these years to. so that's what we need to understand is scope, good illness or anguish be causing a blue to sick. i know when my travel sleeping started, the other when was that all we can talk about that if we gene i was very ill. i

didn't think i could talk about that. he only said that is also she imagery will yes event. so wouldn't illness be a good reason to feel uncertain? we met her well, yes. regard poor you're there. so this is i did the most common cause of sleep disorders is depression for americans who can treating depression with sleeping pills, just worse and the brush 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, palmetto, and movement crystal neck. our goal is for you to get a better sense of your current feeling, thoughts, and experiences. v dot. so you struggle against them less for one from beth hunting women, i understand was that women to let stand up. god, that is you without. keep your eyes open. go live with her behind,

slowly raise your arm. who so can you feel the position of your all? yes, disabled ha. now low riddle and raise the other are. hello, so david policy, 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 all 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 out in a bit? yes. well, i'm closer to your using your sensory imagination. you're imagining a movement of your body making arm of mon would hook off and with her hits were presented, provide it to move. if wigwam mindfulness meditation involves focusing on the present without letting other thoughts distract you, this is a washer equity i 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 sleep in dover for travel to listening. professor lucy also

prescribes white 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, no quasi to 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 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 all to a specific enjoy your session. thanks. look, 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. firstcare could do, i believe there are just 2 clinics in france with re synchronization rooms like this as possible. he said, i think one in strossberg and this here in paris, chelsea this was can you both while this treatment isn't covered by public health insurance, it was very effective for a whole range of patients. mm . poor sleep can even be a risk factor for alzheimer's disease. as professor my can need, our guard has discovered the brain so stressed out during normal wait time, that it had not to 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 wish product. so we're starting to wonder what lisa be involved in it. gleick cells nourish our 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, gl sells 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 don't back into the blood circulation, and you can forgot 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 alive mouse and what is flowing through yet, but of course our interest is the cerebral spinal fluid that's flowing through the spaces around so this is really one happening. one be asleep that we have all these many, many let us have fluid morning to our brain to clean it. this snow is much more efficient when we in 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 your clinical 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 alzheimer's disease which already affect some 50000000 people worldwide. and that number keeps growing. once we get elderly and sleepless, well, clearly we start to accumulate some of the choice part of and those white part of it is viewed by the brains 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. how they nerve cells you have increased risk of developing l time. if you don't sleep,

their medical industry spend billions of dollars trying to block the production be day 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 reinvented the concept of cardiac coherence of its sim. it put all of these methods have one thing in common. oswell slow breathing 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, or general political say. all of it was called melissa did sell and 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 in the clinic to fall asleep. you must be offline quickly. 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 just now we synchronize our breathing with the like, online 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, 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 whole not normally only 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 neck 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 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. nasty. 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

net 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 slowing 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 in good shape antibiotics shots to lose weight medicine for women and men. we pop appeal here, take some medication there, but not all treatments work, how they're supposed to what really helps. and what does more

harm than good in good shape. in 30 minutes on d, w. o. in come mikes. how can this passionate hatred of the people be explained? your goal tongue or a history of anti semitism is a history of stigmatization and exclusion of religious and political power. struggles in a christian christianity wants to come from. that is why christianity use the figure of the gym as a deter. it's a history of slender, of hatred and violence. a 3rd of our people were exterminated $6000000.00 jews,

like microbes to be annihilated or even 77 years after the holocaust hatred towards jews is still pervasive. history. that to semitism starts july, 2nd on d. w. a blue ah name. this is, it'll be a news, live from berlin, germany, gears up to host a summit off g 7, lead us. the idyllic setting as a castle in the bavarian ald might belie a brewing storm as po, just a set up camp near by. what are their demands? we ask a leading activist.