and all the rest of the classify as discussing the w series about our complex relationship with animals. the debate watch now on youtube, dw documentary, the horse races, your knees don't walk away. you're on cloud 9. if nice feel love. how wonderful. but people in the 1st flush of love get less shut on 90 minutes, less than singletons or established couples on average. i wonder why interestingly, the study also found that even though people in love slips less, they felt better rest if they weren't as tired during the day and were more focused . you want to sleep better and wake up feeling bright and breezy. even if you're not in the 1st flush of a new load. well,

stay tuned for say in good shape the do you find it difficult to drop off to sleep through the night? if that happens at least 3 times a week for more than 3 months, don't classify it as a sleep disorder that the role novelle, but natalie has had one for years. and a physical cause has been found. for me up i'm just going to sleep just sort of started when i was 19 and studying. maybe that's a time when people feel a kind of existential stress as well. no. i remember that money was very short at the time, and they're also the is when you're really planning your future. i'm all, i'm but of cdls and them. i'm so confused long to me i would say it is

a sleeper search. there were several reasons why young people don't wind down in the evening. he says, circle is the best reason is the rise and pressure stress anxiety on site. we live in on certain times with fits of war and job anxiety and so on by to the 2nd could be increased consumption of stimulants, caffeine, an energy drinks. and the 3rd is the consumption of digital media, especially before going to bed by 12000. some studies say the blue light from screens may delay the onset to sleep. information overload, spock stressed. you should switch off at least an hour for full bed herbal remedies, all melatonin, the natural sleep hormone and tablet full might also help this coming also. i mean, i could give it a try but not during cubic feet. if you're ready for 18, you can try it for full week. civil can just don't do it during puberty one significant because melatonin can have side effects so that a legit needs. okay. so what about sleep aids?

even if some experts advise against it, some people use the cell phones to help them relax. i usually watch a few. we like section videos on youtube. i listen to podcasts, so the like. how about this a trick? what you test your body and relax it again, then i put on some music and try again. but if i really can't sleep, i just have to read the real book is not makes me tired right away. and developing natalie has been sleeping better since he started meditating. i'm switching now usually wake up $2.00 to $3.00 times a night. and that's actually very, very good for me because i haven't slept through the night since october 2013. kind of going to sleep just so what is a tough and service identifying the root cause is, but usually it can be traced back to what happens during the day to use leave. poorly consistent routine could help like getting up and going to bed at the same time each day. and enjoying as much natural light as possible in the evening. steer

clear of heated discussions, gripping fumes and doomed scrolling. instead, you might go for a short walk by sticking to the same rituals. your body gets a custom to winding down and lullabies have a similar soothing rhythm the world over. they can also help adults drop off more quickly and sleep better to whereas and alcohol might make you feel those yet often leads to a restless night. and your evening meal can also affect how you sleep element likes cooking, and she frequently eats late. as much time, so i have to admit that i tend to cook very late, often at 10 pm. and this is late to the my friends that i also cook myself. proper meals, not just a small smack um i was calling with them. i make it past the dish or a pizza,

sometimes banks and then head to the back minutes. it's fast. and then they usually goes to bed one to 2 hours off to retain. she frequently finds it difficult to fall asleep. on the 34 year old also doesn't sleep through the night. the caution as i often wake up in the middle of the night and get back to sleep conscience to be honest, i sometimes gets up again, go into the kitchen and make myself another snack. now i wish i could get back to night sleep nick, on this with my sons engine bessolo left, and that's what elena has an appointment at the sleep clinic. her sleep is going to be monitored for nights using a mobile device that she can take with her, so she can stick to her usual evening and bedtime routine. this is, this is for the brain. yes, as you can see,

the senses measure eleanor's brain activity, heart rate, movement, breathing and muscle tension while she to sleep. it will show how quickly she fell asleep and how well she slept. the next day, talk to and sleepers the chick connecting you have reached a takes a closer look at ellen. it's data. me see? yeah, i got see here, it's up to about an hour to fall asleep. i'm going to find that it could be linked to your maybe getting something heavy before going to bed. i think it's what did you reset it? think it? yes sir. and i had stuff to take it. kate's with salad, here in the restaurants in your, in the getting that a lot of salad isn't so good. most people can't cope with and cook vegetables before bed the intestine to be much more energy to digest them, then it does for cooked vegetables at all. so you can call this give me these at the, and that's the most ideal, cuz the good also needs to get some rest at night. my name is jose o brain and got

a closely connected ones in the night when we sleep, our brain should recover in parallel with that got our lives. so if we eat at nights or before going to beds, we simply stress on we've got that's nice and yeah, i'm talking about that. ok. the sleep reset. your recommend avoiding smacks altogether. un only eating something lights in the evening. it's different that there is research on how new courtland seats litigate this law. we know that small males with protein and electric carbohydrate, can you really promote sleep and have a calming effect that it takes a lot for the weekend to conclude and vegetable proteins are good because they are easy to digest. dairy products fruit such has been known as a blueberries, dark chocolate notes, and pulses also contain particularly high levels of the amino acid trip to from it's especially important for sleep because the body converts trip define into serotonin once it's been absorbed to say,

return and brighten shall new during the day can have a calming effect. when it gets dark, the body can fit the available serotonin into the sleep home of melatonin. we become sleeping. at night, the concentration of melatonin increases up to 10 folds up the gym and institute of human nutrition. oh good. how much in her team are investigating the connection between metabolism can sleep the fact that people eat and sleep at different times. it's also due to our internal cloak. she sense escaped uh north. there are people who get so badly right to them. you know, so like to go to bed earlier that referred to as locks that things are going on. and there are people who tend to wake up later with are become more active later in the day, perhaps not hungry in the morning, and tend to reach instead, several meals in the evening and go to bed later. is that what we call our team?

so simple getting out there for aging late also increases the risk of diabetes and metabolic diseases. owls in particular need to change that habits waiting to con, oh, could try eating breakfast in the morning. even small quantities, so as to shift all those calories for the little and they should try not to eat large meals so late in the evening before bed and eat dinner a little earlier was sizes and a buffalo. they should try to get plenty of exercise outdoors because sunlight can also shift all these internal rhythms going forward and the so called all the different guns. so in the reason and this in the form associated with 3 weeks up now passed, elena has changed to diet. she's trying to eat smaller portions in the evening to get plenty of light during the day. so i know you to be totally a, in slightly different things. i've also be making a big effort to go as in the afternoon to get some sunshine and i'm sleeping

a bit better. and so in the coming, that's the next time this invest in best buy should alpha helena plans to stick with it. she hopes it will continue to be used to day time energy levels. you've fallen out with your girlfriend. your boss shouted at you. you're terrified of flunking, you're driving test, stressful situations like these make it hard to relax, but some people feel constantly under stress that often leads to poor sleep, which triggers more stress. it's a vicious cycle. a hobby might help you relax or yoga and breathing exercise. if they don't work, try giving this a go on to you have. this is where the trembling slowly begins. so move your needs to send to me to close it together. exactly. to hold the perfect

course. participants are consciously making the muscles tremble. the aim is to release pressure tension. so i do a typical office job, so net can back tension or a frequent problem. this exercise is a great way to 1st tense up and then relax, bundled with them in the interest, but also come, instruct you how to schafer, guides the participants through the exercises, to make your body tremble. you 1st have to put certain muscles under lots of strain . c, r e is the name of this method tension and former leasing exercises. it's a way of dealing with all manner of stress and tension. many people perceive trembling as something negative. we tremble after the 5th, cold, or fury, but it can also act as a safety vile for the body. of the animal show us how to do this when an animal is being chased by a larger animal, a debt by a wolf, a gazelle,

by allowing you can observe that if the animal doesn't get eaten, if it escapes, then it goes somewhere and stalls trembling. it automatically trembles, so we can channel distress at woods this fear of death from the chase. and i think that's a good learning to say like, this is relatively easy. it sets in naturally at some point, some need a little more practice than others. and we push the pelvis forward a little and imagine we want to touch the bowl in front of us without stomach and it's already shaking. it's just right crate. t r e was developed in the 1990s by the us psychotherapist david. but sadly, he was looking for a way in which people traumatized by war natural disasters could help themselves. it turned out that t, r e also reduce the stress relaxes unimproved sleep more. i don't know where to fill something very good. you would need too much longer instruct. tatiana schafer trained as

a freshman designer and worked in the industry for 10 years. her last job was in a very stressful management position. then she learned about new or genic tremors. on the trip to thailand. she loved the technique and has been giving courses ever since. you can also find instructions on the internet. for example, on youtube, about how to do it. after 10 minutes, the participants have achieved what they wanted to see them. you know, if i have the feeling that everything is flowing freely from head to toe, that's what i like about it. because usually i feel my body is blogs. thanks my social part of us come with us. i can imagine doing it more frequently to help somebody a d h d. that's okay. comedy compared to trembling with cold. i saw that at the beginning, but it feels like that, but it's much more intense and can see the feet intensify. practice frequently the technique is set to help with back pain intention. after

a few weeks sleep disorders often disappear. i mean, tamale is here for the 1st time today. somehow it's not working for like 5 minutes or so then i maybe i was too cool top in my in the thoughts i wanted to do everything right. and just couldn't let go last lesson. surrender to the shaking and let go stress on professionals like you. how to can do this without any median exercises for her t r e is the new yoga, or some people have of pad night's sleep and blame disturbing dreams. but it's actually day time stress that often triggers those dream. everyone dream several times a night. even if you don't always remember these are some of the most common dreams, no matter where you come from. you're being chased or you're late for an important appointment. you have an out of the box sexual experience. you're back at school

or you're falling the some people are even aware that they're dreaming. while it's happening the. it might look like they're rehearsing dance moves, but it's all in the name of science. the dream group at the university of austin. that book is training for the night. they want to take control of that dreams and cap, homeless and home. a lucid dream is a dream in which you realize you're dreaming as you sleep and dream and suddenly you realize, okay, what's happened them? it's a dream and we help them with and home. the lucid, dreaming was this mentioned in ancient times, but it's only been scientifically researched, unacknowledged since the 1980s. many people have probably occasionally

experienced the lucid dream before because i rarely have lucy dreams, but when i do, i find it to a very special, exciting, very crazy state. nobody but crazy. in a positive way. catalina lute is also scientifically interested in this press, and they think phenomenon. the cognitive scientists wants to know. how long does it take to learn to dream lucidly? what happens in the brain when we know that we are dreaming? to find this out, she sent 20 test subjects to the sleep level retreat and they were all inexperienced participants. they doesn't frequently dream lucidly, but they would keen to learn that will come up in the morning and then listen to an hour of affirmations. rephrase is designed to help them develop the skills a met told to move that eyes left and right. well the sleeping to indicate when

they are having a lucid dream. don't have the we watch on the computer whether the person use the previously agreed i sake, no left, right, left, right there. and it worked for 10 out of $21.00 funds. the subject except katerina lute is not the only one interested in the subject. there is a dream and sleep group at the university that regularly discusses, lucid dreams lena own as august started having the when she was a child. and she can consciously influence what's happening in dreams. i'm kind of trying to think i can do the exciting things that wouldn't be possible in real life . sometimes i fly into space. i was a ma, a search. i found that very exciting too, but it was very lonely. i also use lucid dreams to process the things i've experienced during the day. for example, to resolve conflict situations. you can also practice skills very well in dreams,

and this is exactly what lucid dreaming. research focuses on. because becoming consciously aware during sleep could help with nightmare as stress and psychosis. good dream recall is the 1st step towards learning lucid, dreaming. or the flight to is the 2nd step is to start questioning reality, thinking several times a day. is this a dream or is it real life? by looking at your homes? for example, i'm thinking okay, i have 10 fingers that look completely normal. so i'm probably awake. in a dream, something else might appear. an 11 finger or the thing is a sudden the green jumping when you're awake, is it not the reality check that can help you catch yourself out to night? because dreams don't usually follow the rules of gravity. and when they don't dream, it will realize this must be a dream. over 70 years,

we spend roughly 6 years dreaming about 150000 dreams that we still don't really know why we dream. maybe it's a way for the brain to consolidate memories. nightmares though, or a different story. they often wake us up and can become a regular occurrence. experts call this a nightmare disorder. frequent night mirrors can even be a for warning of all timers, but mostly they're assign, we just haven't processed negative experiences. many of us are in glass half empty thinkers, which can affect our sleep, the if you want to sleep better, it could help to focus on the positive, enjoyable things in life processing. gratitude can teach you how. a 23 year old kazi, mila had a red type of cancer, as

a child. keyma therapy damage to hot. so babbling that she needed a heart transplant in 2019. then she contract to the virus which put to a new hall to risk over the years, cottages learn to cope. for example, by writing a grant that you diaries increased at the moment i was right down in the evening. what made me happy during the day? what i'm grateful for. it helps, especially when the bad days come the reading. my diary gives me strength. summers county regularly reports on the ups and downs on the instagram blog. sharing with a follow is helps that to carry on. not just focus on the negatives. she learned about how gratitude helps in her sessions with her therapist. so i know the so says i think it's very,

very difficult to cope alone. and sometimes you need the courage and strength of others to help keep fighting by the telephone. but why do we say well, for me to focus on the negative and you know, the positive this habit may have been vital for, i am systems survival says brain reset your mouth, you can call to the sucker shine image. so they were probably evolutionary reasons for it is probably better to ignore something positive then to ignore a dangerous animal. that's where our tendency to focus on the negative, appropriately comes from team. it's off. but constantly looking at the negative stresses is out and makes a sleep badly. that's why it's was focusing on the positive. when we experience gratitude, the frontal lobes of the brain are activated easily because here in this area of the brain, i'm also serves and controls the brain. what centers and triggers the release of positive feel? good substances. the endorphins i'm the aids went on to cro, buying the end of the funeral piazza. oscar should have been corrupted. you'd have

an effect on the brains reward system. what small it also stimulates. important areas. the foster social bones, grateful people have happier relationships and make friends more easily. they also sleep, that's all. i can deal better with stressful events. the tendency to think negatively unexperienced feelings, such as envy, a suppressed by gratitude for the limits. gratitude training is not suitable for everyone and is not appropriate at all times. when if, if you're having a serious crisis, you've just received a life threatening diagnosis. someone close tv has died, then you'll feel sadness, disappointment, and see a are is at some point over time. it becomes impossible to see rays of hope of my individual limits, but which will grateful so much the best of your stuff. but you shouldn't for soft

onto someone else. other thoughts about the ultimate coffee spends a lot of time at the clinic, getting examinations and treatment of the exercises the therapy show to help her coat and help her sleep. awesome kinds of study. i think mindfulness is the right approach, living in the here and now and not looking too far ahead. some things comp be planned on some situations the account the way you want them to. but you can still enjoy the movement and be grateful for it. seems like himself us most of all coffee likes being out in nature for guessing about daily hospital life and recharging her batteries. always with her. the sort of hot don't know when it's such as that i feel grateful to my organ don't. of course, without that i probably wouldn't be here. of course that's where i feel the great is gratitude. that's not just it was because the kids pushing well life is like a gift. there's no bigger gratitude than that,

just so that there are some questions for kathy miller corrupted choose has helped her enjoy life. despite the set back, she's faced gratitude is a skill you can learn our in house trainer. jim has a simple exercise that can help with the night, time was painful, half crowned. here's how high nice is here today. now me doing, cried but simple exercise which helps you prevent crimes and your costs. all you need is this to the tennis balls. first of all, sit down, need something which is kind of stable. it says take this world, place the bowl in the federal home, suitable. com for the weight. now i place my calls onto the bowl until i find a sweet spot. we sit a little bit painful. i stop rolling and circling my foot when

i pull the foot towards me for you, the difference in this sweet spot. and we do $10.00 to $12.00 for tyson's was your home foot. and you've had some issues with crimes and it calls on to do it in a daily basis and learn to like this with a sweet pain. in the next you, its permanent call happens. we do a classic exercise which will release your pain immediately. therefore, you test the will to place your hands on the wall and the foot of where the crime happens. inspect ports, and keep you like straight. and then you intensify. the stretch was getting closer to the wall was the whole body. that might happen. a pain in your call them your

leave slide the, the stretch while i go in blackboard. keep on stretching and says, your crime is gone. we wish you sweet dreams and see you next time on in good shape by the the,

the bubbles in, pushed in on the 1st we're far in cost of the options. we didn't know the cost of it was ready to accept something like this. we took the step, i said let's try it. let's see if we can open the box on tv to open up the number of poles steps. and it's making a successful not only among the clear community euro mac team see minute dw. this is a battery. and this is the battery. and this whole or this

skyscraper put also store tremendous amounts of energy. gravity, batteries the total for the energy transitions with how would they work? and what project already exist. noble as being 75 minutes on d w. the similar in the days age between geneva our investigative research shows the realities behind the use re p t d. us chevy? migration policy. starts february 15th on dw. how

many platforms can you handle single tenuously without having the feeling that it's just too much? you might see me how much can we do simultaneously? multi tasking, diesel modern met. because if we do too much, we teddy all wrong. we messed things up. risk and brain damage. so let's stop this self sabotage. humans and multitasking. want to now on youtube v. w documentary, frankfurt a heart international gateway to the best connection, self you know, road and radio. located in the heart of europe, you are connected to the world experience outstanding shopping and dining offers, enjoying our services,

be our guest at frankfurt. airport city managed by front bought the the, this is the, the news live from berlin, israel and 11 on agree to extend the deadline for as very the troops to leave. southern lebanon postponement keeps the ceasefire between israel and the northern hezbollah life. it comes after deadly clashes between these rarely forces and loving these residents fine to return home to the country. so and palestinian militants promises really civilian a hostage. our bell and your foot will be released by friday. this real has been waiting for your release for, for it allows tens of thousands of displays, palestinians to return to the north of gaza.