ABOUT THE SPEAKER
Russell Foster - Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms.

Why you should listen

Much as your ear does double duty (balance plus hearing), Russell Foster posits that the eye has two jobs: creating vision, but also -- as a completely separate function -- managing our perception of light and dark, providing the clues that our circadian rhythms need to regulate sleep-wake cycles. He and his team at the University of Oxford are exploring a third kind of photoreceptor in the eye: not a rod or a cone but a photosensitive retinal ganglion cell (pRGC) that detects light/dark and feeds that information to the circadian system. As Foster explains: "Embedded within our genes, and almost all life on Earth, are the instructions for a biological clock that marks the passage of approximately 24 hours." Light and dark help us synchronize this inner clock with the outside world.
 
The research on light perception hits home as we age -- faced with fading vision, we also risk disrupted sleep cycles, which have very serious consequences, including lack of concentration, depression and cognitive decline. The more we learn about how our eyes and bodies create our sleep cycles, the more seriously we can begin to take sleep as a therapy.

More profile about the speaker
Russell Foster | Speaker | TED.com
TEDGlobal 2013

Russell Foster: Why do we sleep?

罗素·福斯特: 我们为什么要睡觉?

Filmed:
8,011,042 views

罗素·福斯特是一位睡眠神经科学家,他研究脑部的睡眠周期。他提问:关于睡眠,我们知道什么?事实证明,对于占据我们三分之一生命时光的这件事,我们知之甚少。在此次演讲中,福斯特分享了关于睡眠原因的三种流行的理论,揭示了对于不同年龄层需要睡眠量的一些迷思,也提出了一些大胆的将睡眠作为预测心理健康的新用途。
- Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms. Full bio

Double-click the English transcript below to play the video.

00:12
What I'd like to do today今天 is talk about one
0
486
2969
我今天想和大家探讨的是
00:15
of my favorite喜爱 subjects主题,
1
3455
1357
一个我很喜欢的主题,
00:16
and that is the neuroscience神经科学 of sleep睡觉.
2
4812
3452
神经科学睡眠。
00:20
Now, there is a sound声音 --
3
8264
3084
现在,有一个声音——
00:23
(Alarm报警 clock时钟) --
4
11348
1880
(闹钟声)——
00:25
aahAAH, it worked工作 --
5
13228
2112
哈哈,它响了——
00:27
a sound声音 that is desperately拼命, desperately拼命 familiar to most of us,
6
15340
3583
我们大部人对这声音都非常非常熟悉,
00:30
and of course课程 it's the sound声音 of the alarm报警 clock时钟.
7
18923
2186
当然,这是闹钟声。
00:33
And what that truly ghastly阴森, awful可怕 sound声音 does
8
21109
3059
这个讨人厌的可怕的声音做了什么呢
00:36
is stop the single most important重要 behavioral行为的 experience经验
9
24168
5387
它终止了我们所拥有的非常重要的一种行为体验
00:41
that we have, and that's sleep睡觉.
10
29555
3177
那就是睡眠。
00:44
If you're an average平均 sort分类 of person,
11
32732
3298
如果你是一个正常人,
00:48
36 percent百分 of your life will be spent花费 asleep睡着,
12
36030
4280
那么你生命的36%都将花在睡眠上,
00:52
which哪一个 means手段 that if you live生活 to 90,
13
40310
2244
这意味着如果你活到90岁,
00:54
then 32 years年份 will have been spent花费 entirely完全 asleep睡着.
14
42554
6969
那么32年的时间完完全全地都用在了睡眠上。
01:01
Now what that 32 years年份 is telling告诉 us
15
49523
2041
这32年告诉我们
01:03
is that sleep睡觉 at some level水平 is important重要.
16
51564
3264
在某种程度上睡眠是重要的。
01:06
And yet然而, for most of us, we don't give sleep睡觉 a second第二 thought.
17
54828
2751
但是,对于大部人来说,我们不会对睡眠这件事多加思索。
01:09
We throw it away.
18
57579
2161
我们把它扔掉了。
01:11
We really just don't think about sleep睡觉.
19
59740
3211
关于睡眠,我们没有真正好好思考过。
01:14
And so what I'd like to do today今天
20
62951
1509
所以,今天我要做的就是
01:16
is change更改 your views意见,
21
64460
2000
改变你们对睡眠的认识,
01:18
change更改 your ideas思路 and your thoughts思念 about sleep睡觉.
22
66460
3222
改变你们对睡眠的想法和观点。
01:21
And the journey旅程 that I want to take you on,
23
69682
2264
在带领你们开始这段旅程的时候,
01:23
we need to start开始 by going back in time.
24
71946
4355
我们先来个时光倒流。
01:28
"Enjoy请享用 the honey-heavy蜂蜜重 dew of slumber睡眠."
25
76301
4986
“享受沉稳香甜的睡眠甘露。”
01:33
Any ideas思路 who said that?
26
81287
3360
知道谁说过这话吗?
01:36
Shakespeare's莎士比亚 Julius朱利叶斯 Caesar凯撒.
27
84647
2367
莎士比亚的凯撒大帝。
01:39
Yes, let me give you a few少数 more quotes报价.
28
87014
3380
对,我再给你们多念点引用的句子吧。
01:42
"O sleep睡觉, O gentle温和 sleep睡觉, nature's大自然 soft柔软的 nurse护士,
29
90394
3832
“噢,睡眠,噢,温柔的睡眠,自然界的温柔护士,
01:46
how have I frighted吓坏了 thee?"
30
94226
1716
我吓坏你了吗?”
01:47
Shakespeare莎士比亚 again, from -- I won't惯于 say it --
31
95942
2181
又是莎士比亚的,但我不会说出处。
01:50
the Scottish苏格兰的 play. [Correction更正: Henry亨利 IVIV, Part部分 2]
32
98123
2381
那是一个苏格兰戏剧。[更正:应为亨利四世,第二部分]
01:52
(Laughter笑声)
33
100504
1983
(笑声)
01:54
From the same相同 time:
34
102487
1256
来自同一时代:
01:55
"Sleep睡觉 is the golden金色 chain
35
103743
1700
“睡眠是一个金链条
01:57
that ties联系 health健康 and our bodies身体 together一起."
36
105443
2626
将我们的健康和身体紧联。”
02:00
Extremely非常 prophetic预言的, by Thomas托马斯 Dekker德克尔,
37
108069
1988
托马斯·德克尔曾说过的,非常有预见性。
02:02
another另一个 Elizabethan伊丽莎白 dramatist剧作家.
38
110057
2384
另一位伊丽莎白时代的剧作家。
02:04
But if we jump forward前锋 400 years年份,
39
112441
3311
如果我们前进400年,
02:07
the tone about sleep睡觉 changes变化 somewhat有些.
40
115752
3105
关于睡眠的论调变了,
02:10
This is from Thomas托马斯 Edison爱迪生, from the beginning开始 of the 20th century世纪.
41
118857
3253
下面这一句是托马斯·爱迪生说的,在20世纪初期,
02:14
"Sleep睡觉 is a criminal刑事 waste浪费 of time
42
122110
1956
“睡眠是犯罪性的时间浪费,
02:16
and a heritage遗产 from our cave洞穴 days." Bang.
43
124066
2748
是原始人的遗物。” 砰。
02:18
(Laughter笑声)
44
126814
2893
(笑声)
02:21
And if we also jump into the 1980s, some of you
45
129707
4231
如果我们再跳到1980年代,
02:25
may可能 remember记得 that Margaret玛格丽特 Thatcher撒切尔
46
133938
1701
你们有些人可能会记得撒切尔夫人
02:27
was reported报道 to have said, "Sleep睡觉 is for wimps懦夫."
47
135639
3372
在一次采访中曾经说道“懦夫才需要睡觉。”
02:31
And of course课程 the infamous臭名昭著 -- what was his name名称? --
48
139011
2610
当然,还有名声不怎么样的人——他叫什么来着?
02:33
the infamous臭名昭著 Gordon戈登 Gekko壁虎 from "Wall Street" said,
49
141621
2382
对,就是声名狼藉的《华尔街》电影中的戈登·盖柯,
02:36
"Money never sleeps睡觉."
50
144003
2456
他说”金钱从不睡觉。“
02:38
What do we do in the 20th century世纪 about sleep睡觉?
51
146459
2702
在20世纪,我们对睡眠做了什么?
02:41
Well, of course课程, we use Thomas托马斯 Edison's爱迪生 light bulb灯泡
52
149161
3275
当然,我们用托马斯·爱迪生的灯泡
02:44
to invade入侵 the night, and we occupied占据 the dark黑暗,
53
152436
2875
侵袭了夜晚,而且我们也占领了黑暗,
02:47
and in the process处理 of this occupation占用,
54
155311
2611
并且在这个占领的过程中,
02:49
we've我们已经 treated治疗 sleep睡觉 as an illness疾病, almost几乎.
55
157922
2817
我们对待睡眠几乎象对待一种疾病。
02:52
We've我们已经 treated治疗 it as an enemy敌人.
56
160739
2799
我们把它当成敌人。
02:55
At most now, I suppose假设, we tolerate容忍 the need for sleep睡觉,
57
163538
5425
现在,最多,我想我们容忍着对睡眠的需要,
03:00
and at worst最差 perhaps也许 many许多 of us think of sleep睡觉
58
168963
2393
但在最坏的情况下,也许很多人认为睡眠
03:03
as an illness疾病 that needs需求 some sort分类 of a cure治愈.
59
171356
2769
是一种疾病,某种程度上它需要被治愈。
03:06
And our ignorance无知 about sleep睡觉 is really quite相当 profound深刻.
60
174125
4246
我们对睡眠的无知真的是很严重。
03:10
Why is it? Why do we abandon放弃 sleep睡觉 in our thoughts思念?
61
178371
3320
为什么?为什么我们不想睡觉呢?
03:13
Well, it's because you don't do anything much
62
181691
2504
因为,在你睡觉时,
03:16
while you're asleep睡着, it seems似乎.
63
184195
1800
看起来,你不做任何事情。
03:17
You don't eat. You don't drink.
64
185995
3518
你不吃。你不喝。
03:21
And you don't have sex性别.
65
189513
1379
你也没有发生性行为。
03:22
Well, most of us anyway无论如何.
66
190892
1606
我指的是大部分人没有。
03:24
And so therefore因此 it's --
67
192498
1705
所以它是——
03:26
Sorry. It's a complete完成 waste浪费 of time, right? Wrong错误.
68
194203
5312
抱歉。睡眠完全是浪费时间,对不对?
03:31
Actually其实, sleep睡觉 is an incredibly令人难以置信 important重要 part部分 of our biology生物学,
69
199515
4026
错了!事实上,睡眠对我们至关重要。
03:35
and neuroscientists神经学家 are beginning开始 to explain说明 why
70
203541
3294
神经科学家已经开始解释为什么
03:38
it's so very important重要.
71
206835
1644
睡眠是那么重要。
03:40
So let's move移动 to the brain.
72
208479
2932
我们来看看大脑。
03:43
Now, here we have a brain.
73
211411
4776
这里有一个大脑。
03:48
This is donated捐赠 by a social社会 scientist科学家,
74
216187
2484
这是一个社会学家捐赠的,
03:50
and they said they didn't know what it was,
75
218671
3115
他们说他们不知道这是什么,
03:53
or indeed确实 how to use it, so --
76
221786
2025
或者他们不知道该怎么用它,所以——
03:55
(Laughter笑声)
77
223811
2595
(笑声)
03:58
Sorry.
78
226406
1933
抱歉。
04:00
So I borrowed it. I don't think they noticed注意到. Okay.
79
228339
3577
所以,被我借过来了。我觉得他们没注意到。好吧。
04:03
(Laughter笑声)
80
231916
2815
(笑声)
04:06
The point I'm trying to make is that when you're asleep睡着,
81
234731
2918
我想说的是当你在睡觉时,
04:09
this thing doesn't shut关闭 down.
82
237649
1970
大脑是不会停止的。
04:11
In fact事实, some areas of the brain are actually其实 more active活性
83
239619
2328
事实是,当人在睡眠时,大脑的某些区域
04:13
during the sleep睡觉 state than during the wake唤醒 state.
84
241947
3305
要比醒着的时候更活跃。
04:17
The other thing that's really important重要 about sleep睡觉
85
245252
2178
另外一个关于睡眠的非常重要的事是
04:19
is that it doesn't arise出现 from a single structure结构体 within the brain,
86
247430
3224
它不会从大脑内部的单一的结构产生,
04:22
but is to some extent程度 a network网络 property属性,
87
250654
2954
而是在某种程度上由一个网状的结构产生,
04:25
and if we flip翻动 the brain on its back --
88
253608
2051
如果我们看大脑的后面——
04:27
I love this little bit of spinal cord here --
89
255659
2863
我喜欢这个,这是脊髓
04:30
this bit here is the hypothalamus下丘脑,
90
258522
2969
这个点是下丘脑
04:33
and right under there is a whole整个 raft of interesting有趣 structures结构,
91
261491
3954
在这下面是一个有趣的结构,
04:37
not least最小 the biological生物 clock时钟.
92
265445
1573
尤其是生物钟。
04:39
The biological生物 clock时钟 tells告诉 us when it's good to be up,
93
267018
2705
生物钟告诉我们何时该起床,
04:41
when it's good to be asleep睡着,
94
269723
1417
何时该睡觉,
04:43
and what that structure结构体 does is interact相互作用
95
271140
1783
这个结构是与下脑丘内的
04:44
with a whole整个 raft of other areas within the hypothalamus下丘脑,
96
272923
3588
其它部位互动,
04:48
the lateral hypothalamus下丘脑, the ventrolateral腹外 preoptic视前 nuclei原子核.
97
276511
2770
与下丘脑外侧,脑侧室前视核互动。
04:51
All of those combine结合, and they send发送 projections预测
98
279281
2309
所有这些组合在一起,他们发出预测信息
04:53
down to the brain stem here.
99
281590
2001
向下传送到这里的脑干。
04:55
The brain stem then projects项目 forward前锋
100
283591
3230
之后,脑干再将信息发送出
04:58
and bathes沐浴 the cortex皮质, this wonderfully奇妙 wrinkly bit over here,
101
286821
3874
并且包裹住大脑皮层,覆盖这里的这些漂亮的褶皱型的物质,
05:02
with neurotransmitters神经递质 that keep us awake苏醒
102
290695
2825
和神经递质一起让我们保持清醒
05:05
and essentially实质上 provide提供 us with our consciousness意识.
103
293520
2279
让我们有意识。
05:07
So sleep睡觉 arises出现 from a whole整个 raft
104
295799
2885
所以睡眠是从脑内
05:10
of different不同 interactions互动 within the brain,
105
298684
2127
不同部位的相互作用而产生的,
05:12
and essentially实质上, sleep睡觉 is turned转身 on and off
106
300811
2401
根本上说,睡眠是在这里一系列互动活动的作用下
05:15
as a result结果 of a range范围 of interactions互动 in here.
107
303212
2625
产生和停止。
05:17
Okay. So where have we got to?
108
305837
1870
好。我们讲到哪里了?
05:19
We've我们已经 said that sleep睡觉 is complicated复杂
109
307707
3907
我们已经说过睡眠是复杂的
05:23
and it takes 32 years年份 of our life.
110
311614
4606
和它占据了我们生命的32 年时间。
05:28
But what I haven't没有 explained解释 is what sleep睡觉 is about.
111
316220
3003
但我还没解释什么是睡眠。
05:31
So why do we sleep睡觉?
112
319223
1932
那么我们为什么睡觉?
05:33
And it won't惯于 surprise any of you that, of course课程,
113
321155
2019
它不会给你们任何一个人惊喜,当然,
05:35
the scientists科学家们, we don't have a consensus共识.
114
323174
2129
科学家们还没达成一致的观点。
05:37
There are dozens许多 of different不同 ideas思路 about why we sleep睡觉,
115
325303
3480
关于为什么我们睡觉,有几十个不同的说法,
05:40
and I'm going to outline大纲 three of those.
116
328783
2651
我从中提炼出三点原因。
05:43
The first is sort分类 of the restoration恢复 idea理念,
117
331434
2796
第一,是修复的观点
05:46
and it's somewhat有些 intuitive直观的.
118
334230
1881
这个观点有点直观假设。
05:48
Essentially实质上, all the stuff东东 we've我们已经 burned up during the day,
119
336111
2786
基本上,在白天我们已经燃烧用尽了所有精力,
05:50
we restore恢复, we replace更换, we rebuild重建 during the night.
120
338897
3337
我们需要在夜间得到修复,更换,和重新生成。
05:54
And indeed确实, as an explanation说明,
121
342234
1739
的确,作为一种解释,
05:55
it goes back to Aristotle亚里士多德,
122
343973
1299
这要追溯到亚里斯多德
05:57
so that's, what, 2,300 years年份 ago.
123
345272
2409
所以也就是要追溯到2300年前。
05:59
It's gone走了 in and out of fashion时尚.
124
347681
1639
这个观点曾经流行过。
06:01
It's fashionable时髦 at the moment时刻 because what's been shown显示
125
349320
3036
当时流行的原因是
06:04
is that within the brain, a whole整个 raft of genes基因
126
352356
2345
人们发现只有在睡眠时,
06:06
have been shown显示 to be turned转身 on only during sleep睡觉,
127
354701
3518
大脑内部的很多基因才会活动起来,
06:10
and those genes基因 are associated相关 with restoration恢复
128
358219
2694
而且这些基因与修复
06:12
and metabolic新陈代谢 pathways途径.
129
360913
1396
和新陈代谢的途径相关联。
06:14
So there's good evidence证据 for the whole整个 restoration恢复 hypothesis假设.
130
362309
3998
所以这就为这整个修复的假设观点提供了证据。
06:18
What about energy能源 conservation保护?
131
366307
2204
关于节约能源的观点呢?
06:20
Again, perhaps也许 intuitive直观的.
132
368511
2864
这或许也是一种直观的假设。
06:23
You essentially实质上 sleep睡觉 to save保存 calories卡路里.
133
371375
3017
基本上,当你睡觉时你是在保存热量。
06:26
Now, when you do the sums总和, though虽然,
134
374392
1949
现在,当你算个总数的话,
06:28
it doesn't really pan out.
135
376341
1776
这个观点并没说服力。
06:30
If you compare比较 an individual个人 who has
136
378117
2573
如果你把一个晚上睡觉的与另一个熬夜的但没有做多少运动的人
06:32
slept at night, or stayed awake苏醒 and hasn't有没有 moved移动 very much,
137
380690
4912
放一起比较,
06:37
the energy能源 saving保存 of sleeping睡眠 is about 110 calories卡路里 a night.
138
385602
5019
那么睡一晚上大约存了110 卡路里热量。
06:42
Now, that's the equivalent当量 of a hot dog bun包子.
139
390621
3276
这是相当于一个热狗面包。
06:45
Now, I would say that a hot dog bun包子
140
393897
3520
我要说,对于睡眠,这样一个复杂和必须的行为来说,
06:49
is kind of a meager微薄 return返回 for such这样 a complicated复杂
141
397417
2929
最后才换来一个热狗面包,
06:52
and demanding严格 behavior行为 as sleep睡觉.
142
400346
2016
实在是有点说不过去。
06:54
So I'm less convinced相信 by the energy能源 conservation保护 idea理念.
143
402362
3842
所以我不太相信这种能量保存的观点。
06:58
But the third第三 idea理念 I'm quite相当 attracted吸引 to,
144
406204
2532
但第三个观点很吸引我,
07:00
which哪一个 is brain processing处理 and memory记忆 consolidation合并.
145
408736
3516
就是大脑处理和记忆整合。
07:04
What we know is that, if after you've tried试着 to learn学习 a task任务,
146
412252
3663
我们知道的是,如果你试图学习某项事物,
07:07
and you sleep-deprive睡眠剥夺 individuals个人,
147
415915
1899
如果你的睡眠被剥夺了的话,
07:09
the ability能力 to learn学习 that task任务 is smashed被砸.
148
417814
2612
那么学习这项事物的能力就被破坏了。
07:12
It's really hugely巨大 attenuated减毒.
149
420426
3056
这真是巨大的退步。
07:15
So sleep睡觉 and memory记忆 consolidation合并 is also very important重要.
150
423482
2975
所以睡眠和记忆的巩固也是非常重要的。
07:18
However然而, it's not just the laying铺设 down of memory记忆
151
426457
2843
然而,我们不只是躺下来
07:21
and recalling回顾 it.
152
429300
1346
开始回顾。
07:22
What's turned转身 out to be really exciting扣人心弦
153
430646
2271
真正让人兴奋的是
07:24
is that our ability能力 to come up with novel小说 solutions解决方案
154
432917
3165
我们用新颖的办法解决复杂问题的能力
07:28
to complex复杂 problems问题 is hugely巨大 enhanced增强 by a night of sleep睡觉.
155
436082
3876
被一晚上的睡眠给大大加强了。
07:31
In fact事实, it's been estimated预计 to give us a threefold三倍 advantage优点.
156
439958
3531
事实上,这带给我们三倍的优势。
07:35
Sleeping睡眠 at night enhances提高 our creativity创造力.
157
443489
2588
晚上睡觉增强了我们的创造力。
07:38
And what seems似乎 to be going on is that, in the brain,
158
446077
2822
在大脑中,
07:40
those neural神经 connections连接 that are important重要,
159
448899
2645
那些重要的神经连接将继续工作,
07:43
those synaptic突触 connections连接 that are important重要,
160
451544
2249
那些重要的突触连接
07:45
are linked关联 and strengthened加强,
161
453793
1292
会连接在一起并得到加强,
07:47
while those that are less important重要
162
455085
1780
而那些不重要的东西
07:48
tend趋向 to fade褪色 away and be less important重要.
163
456865
3343
会被弱化,显得不重要了。
07:52
Okay. So we've我们已经 had three explanations说明 for why we might威力 sleep睡觉,
164
460208
4059
好,这样我们有三种解释,为什么我们要睡觉,
07:56
and I think the important重要 thing to realize实现 is that
165
464267
2893
我认为我们需要意识到
07:59
the details细节 will vary变化, and it's probable可能 we sleep睡觉 for multiple different不同 reasons原因.
166
467160
4078
细节是多样的,我们可能是有很多不同的原因要睡觉。
08:03
But sleep睡觉 is not an indulgence放纵.
167
471238
3005
但是,睡眠不是一种放纵。
08:06
It's not some sort分类 of thing that we can take on board rather casually胡乱.
168
474243
4868
它不是某种我们可以随随便便看待的事情。
08:11
I think that sleep睡觉 was once一旦 likened比喻 to an upgrade升级
169
479111
3583
我认为睡眠可以比喻为
08:14
from economy经济 to business商业 class, you know, the equiavlentequiavlent of.
170
482694
2886
从经济舱升级到商务舱。
08:17
It's not even an upgrade升级 from economy经济 to first class.
171
485580
4073
但它没到从经济舱升级到头等舱那个地步。
08:21
The critical危急 thing to realize实现 is that
172
489653
2923
最关键的事是,
08:24
if you don't sleep睡觉, you don't fly.
173
492576
3652
如果你不睡觉,就好比你无法起飞。
08:28
Essentially实质上, you never get there,
174
496228
2096
从根本上讲,你也无法做成任何事情,
08:30
and what's extraordinary非凡 about much of our society社会 these days
175
498324
3177
如今,我们的社会
08:33
is that we are desperately拼命 sleep-deprived睡眠剥夺.
176
501501
3033
却拼命绝望地剥夺我们的睡眠。
08:36
So let's now look at sleep睡觉 deprivation剥夺.
177
504534
2456
所以,我们现在看看睡眠的剥夺。
08:38
Huge巨大 sectors行业 of society社会 are sleep-deprived睡眠剥夺,
178
506990
2874
社会中大部分人的睡眠都被剥夺了,
08:41
and let's look at our sleep-o-meter睡眠邻米.
179
509864
2720
让我们看看我们的睡眠计量表。
08:44
So in the 1950s, good data数据 suggests提示 that most of us
180
512584
3508
在 50 年代,良好的数据表明我们大多数人
08:48
were getting得到 around about eight hours小时 of sleep睡觉 a night.
181
516092
3307
每晚约睡8 个小时。
08:51
Nowadays如今, we sleep睡觉 one and a half to two hours小时 less every一切 night,
182
519399
3995
如今,我们每晚少睡一个半到两个小时,
08:55
so we're in the six-and-a-half-hours-every-night六及半小时,每天晚上 league联盟.
183
523394
4456
所以,我们每晚只睡6个半小时。
08:59
For teenagers青少年, it's worse更差, much worse更差.
184
527850
2763
对于青少年来说、 情况更加糟糕。
09:02
They need nine hours小时 for full充分 brain performance性能,
185
530613
3096
为了大脑的充足表现,他们需要睡够9 个小时,
09:05
and many许多 of them, on a school学校 night,
186
533709
1712
但他们很多人,在上学的夜晚,
09:07
are only getting得到 five hours小时 of sleep睡觉.
187
535421
1938
只睡5个小时。
09:09
It's simply只是 not enough足够.
188
537359
1500
这是根本不够的。
09:10
If we think about other sectors行业 of society社会, the aged,
189
538859
3615
想想社会的其他人群,老年人,
09:14
if you are aged, then your ability能力 to sleep睡觉 in a single block
190
542474
4030
老年人的睡眠
09:18
is somewhat有些 disrupted破坏, and many许多 sleep睡觉, again,
191
546504
2712
被打断成好几部分,
09:21
less than five hours小时 a night.
192
549216
1558
加起来一晚上睡眠少于五个小时。
09:22
Shift转移 work. Shift转移 work is extraordinary非凡,
193
550774
2639
轮班工作的人
09:25
perhaps也许 20 percent百分 of the working加工 population人口,
194
553413
2324
大概占工作人口的20%,
09:27
and the body身体 clock时钟 does not shift转移 to the demands需要
195
555737
3393
但人体生物钟
09:31
of working加工 at night.
196
559130
1036
不会随夜间工作的要求而调整。
09:32
It's locked锁定 onto the same相同 light-dark光线暗 cycle周期 as the rest休息 of us.
197
560166
2750
它和我们其他人一样拥有相同的光暗周期。
09:34
So when the poor较差的 old shift转移 worker工人 is going home
198
562916
2502
所以当可怜的轮班工人非常疲惫地回到家
09:37
to try and sleep睡觉 during the day, desperately拼命 tired,
199
565418
2559
试着在白天睡觉,
09:39
the body身体 clock时钟 is saying, "Wake唤醒 up. This is the time to be awake苏醒."
200
567977
3024
人体生物钟会说,"醒醒。现在应该是醒着的时间"。
09:43
So the quality质量 of sleep睡觉 that you get as a night shift转移 worker工人
201
571001
3067
所以身为一名值夜班工作者的睡眠质量
09:46
is usually平时 very poor较差的, again in that sort分类 of five-hour五小时 region地区.
202
574068
3388
通常非常差,他们同样被划分为只睡5小时的人群里。
09:49
And then, of course课程, tens of millions百万 of people
203
577456
2531
然后,数以千万的人们
09:51
suffer遭受 from jet喷射 lag落后.
204
579987
1090
受时差影响。
09:53
So who here has jet喷射 lag落后?
205
581077
3436
那么,在座的有谁受时差影响?
09:56
Well, my goodness善良 gracious亲切.
206
584513
1986
我的天啊。
09:58
Well, thank you very much indeed确实 for not falling落下 asleep睡着,
207
586499
2562
好,非常感谢您现在没睡着,
10:01
because that's what your brain is craving.
208
589061
2825
因为那是你大脑正在渴望的。
10:03
One of the things that the brain does
209
591886
1964
大脑还会做一件事
10:05
is indulge放纵 in micro-sleeps微睡,
210
593850
3250
它会沉溺于微睡眠,
10:09
this involuntary非自愿 falling落下 asleep睡着,
211
597100
2034
这是非自愿性的睡眠,
10:11
and you have essentially实质上 no control控制 over it.
212
599134
2030
你根本无法控制它。
10:13
Now, micro-sleeps微睡 can be sort分类 of somewhat有些 embarrassing尴尬,
213
601164
2832
微睡眠让人尴尬,
10:15
but they can also be deadly致命.
214
603996
1880
但他们也可以致命。
10:17
It's been estimated预计 that 31 percent百分 of drivers司机
215
605876
3655
据估计,31%的司机
10:21
will fall秋季 asleep睡着 at the wheel at least最小 once一旦 in their life,
216
609531
4467
一生中至少有一次在开车时睡着了,
10:25
and in the U.S., the statistics统计 are pretty漂亮 good:
217
613998
2429
在美国,统计数字显示惊人:
10:28
100,000 accidents事故 on the freeway高速公路
218
616427
2675
在高速公路上发生的10万起交通事故
10:31
have been associated相关 with tiredness疲劳,
219
619102
2290
与疲倦,放松警惕,
10:33
loss失利 of vigilance警觉, and falling落下 asleep睡着.
220
621392
1766
和打瞌睡有关。
10:35
A hundred thousand a year. It's extraordinary非凡.
221
623158
2378
平均每年10 万起。这很惊人。
10:37
At another另一个 level水平 of terror恐怖,
222
625536
2227
另一种恐怖是
10:39
we dip into the tragic悲惨 accidents事故 at Chernobyl切尔诺贝利
223
627763
3683
我们看到切尔诺贝利的事故
10:43
and indeed确实 the space空间 shuttle穿梭 Challenger挑战者,
224
631446
2354
和挑战者航天飞机失事,
10:45
which哪一个 was so tragically可悲 lost丢失.
225
633800
1692
都是损失惨重。
10:47
And in the investigations调查 that followed其次 those disasters灾害,
226
635492
3480
随后的调查中发现
10:50
poor较差的 judgment判断 as a result结果 of extended扩展 shift转移 work
227
638972
3151
由于轮班工作者延长的工作时间所造成的
10:54
and loss失利 of vigilance警觉 and tiredness疲劳
228
642123
2028
判断力差,丧失警惕和疲倦
10:56
was attributed由于 to a big chunk of those disasters灾害.
229
644151
4381
是导致悲剧的主因。
11:00
So when you're tired, and you lack缺乏 sleep睡觉,
230
648532
3858
所以,当你累了,缺觉了,
11:04
you have poor较差的 memory记忆, you have poor较差的 creativity创造力,
231
652390
3394
你的记忆力变差,你的创造力降低,
11:07
you have increased增加 impulsiveness冲动,
232
655784
2395
你容易冲动,
11:10
and you have overall总体 poor较差的 judgment判断.
233
658179
2887
你的整体判断也会下降。
11:13
But my friends朋友, it's so much worse更差 than that.
234
661066
2925
但我的朋友们,还有比这更糟的事呢。
11:15
(Laughter笑声)
235
663991
2140
(笑声)
11:18
If you are a tired brain,
236
666131
1858
如果大脑累了,
11:19
the brain is craving things to wake唤醒 it up.
237
667989
2934
它渴望某种东西来唤醒它。
11:22
So drugs毒品, stimulants兴奋剂. Caffeine咖啡因 represents代表
238
670923
4036
所以,药品,兴奋剂,和咖啡因是大多数
11:26
the stimulant刺激物 of choice选择 across横过 much of the Western西 world世界.
239
674959
3620
西方世界的选择。
11:30
Much of the day is fueled燃料 by caffeine咖啡因,
240
678579
2192
大部分时间我们用咖啡因提神,
11:32
and if you're a really naughty淘气 tired brain, nicotine尼古丁.
241
680771
2896
如果大脑过度劳累,就会选择尼古丁。
11:35
And of course课程, you're fueling加油 the waking醒来 state
242
683667
1845
当然,你要保持清醒状态,
11:37
with these stimulants兴奋剂,
243
685512
1358
就会用这些兴奋剂,
11:38
and then of course课程 it gets得到 to 11 o'clock at night,
244
686870
1906
然后,到了晚上11点时,
11:40
and the brain says to itself本身, "Ah, well actually其实,
245
688776
2177
大脑会说,"啊,实际上,
11:42
I need to be asleep睡着 fairly相当 shortly不久.
246
690953
1707
我需要小睡一会。
11:44
What do we do about that when I'm feeling感觉 completely全然 wired有线?"
247
692660
2889
当我们特困的时候,我们该做点什么呢?"
11:47
Well, of course课程, you then resort采取 to alcohol.
248
695549
2967
嗯,当然,你会求助于酒精。
11:50
Now alcohol, short-term短期, you know, once一旦 or twice两次,
249
698516
3526
酒精,短期内用一两次,
11:54
to use to mildly温和 sedate稳重 you, can be very useful有用.
250
702042
2948
可以让你轻度镇静,这非常有用。
11:56
It can actually其实 ease缓解 the sleep睡觉 transition过渡.
251
704990
2710
它实际上可以帮助睡眠的过渡。
11:59
But what you must必须 be so aware知道的 of
252
707700
2063
但你必须意识到
12:01
is that alcohol doesn't provide提供 sleep睡觉,
253
709763
3250
酒精只会麻醉你,但它不能提供真正的睡眠,
12:05
a biological生物 mimic模仿者 for sleep睡觉. It sedatessedates you.
254
713013
2739
那只是一个生物模仿性的睡眠。
12:07
So it actually其实 harms危害 some of the neural神经 proccessing等待处理
255
715752
2629
它实际上会危害神经活动过程,
12:10
that's going on during memory记忆 consolidation合并
256
718381
1987
这包含记忆的强化
12:12
and memory记忆 recall召回.
257
720368
1366
和回忆。
12:13
So it's a short-term短期 acute急性 measure测量,
258
721734
2363
所以它是一个短期急性措施,
12:16
but for goodness善良 sake清酒, don't become成为 addicted上瘾
259
724097
2413
但看在上帝的份上,千万不要上瘾,
12:18
to alcohol as a way of getting得到 to sleep睡觉 every一切 night.
260
726510
3401
不要每晚都得依靠酒精睡眠。
12:21
Another另一个 connection连接 between之间 loss失利 of sleep睡觉 is weight重量 gain获得.
261
729911
3591
另外,睡眠和体重增加有关联。
12:25
If you sleep睡觉 around about five hours小时 or less every一切 night,
262
733502
3811
如果你每晚只睡5个小时或更少,
12:29
then you have a 50 percent百分 likelihood可能性 of being存在 obese肥胖.
263
737313
3603
那么你有 50%超重的可能性。
12:32
What's the connection连接 here?
264
740916
1806
这两者之间的关联是什么?
12:34
Well, sleep睡觉 loss失利 seems似乎 to give rise上升 to the release发布
265
742722
3224
睡眠缺失看起来会释放
12:37
of the hormone激素 ghrelin生长素, the hunger饥饿 hormone激素.
266
745946
2115
更多的荷尔蒙生长激素(ghrelin),即饥饿激素。
12:40
Ghrelin生长素 is released发布. It gets得到 to the brain.
267
748061
3098
饥饿激素(ghrelin)一旦被释放,
12:43
The brain says, "I need carbohydrates碳水化合物,"
268
751159
2724
它就到达大脑,大脑就会说"我需要碳水化合物,"
12:45
and what it does is seek寻求 out carbohydrates碳水化合物
269
753883
2257
它会寻找碳水化合物
12:48
and particularly尤其 sugars.
270
756140
1326
特别是糖。
12:49
So there's a link链接 between之间 tiredness疲劳
271
757466
2516
这就是疲倦和增重的代谢倾向
12:51
and the metabolic新陈代谢 predisposition倾向 for weight重量 gain获得.
272
759982
2949
两者之间的关联。
12:54
Stress强调. Tired people are massively大规模 stressed强调.
273
762931
4751
压力。疲惫的人压力都很大。
12:59
And one of the things of stress强调, of course课程,
274
767682
1636
压力造成的后果之一
13:01
is loss失利 of memory记忆,
275
769318
702
是记忆丧失,
13:02
which哪一个 is what I sort分类 of just then had a little lapse失误 of.
276
770020
4112
这就是为什么刚刚我跳过一小段。
13:06
But stress强调 is so much more.
277
774132
2498
但压力影响更大。
13:08
So if you're acutely急性 stressed强调, not a great problem问题,
278
776630
3411
所以如果只是突然感受到压力,这不是一个很大的问题,
13:12
but it's sustained持续 stress强调
279
780041
1629
但如果是一个与睡眠损失相关的
13:13
associated相关 with sleep睡觉 loss失利 that's the problem问题.
280
781670
2291
持续的压力,这会是个问题。
13:15
So sustained持续 stress强调 leads引线 to suppressed抑制 immunity免疫,
281
783961
4409
所以,持续的压力导致免疫功能被抑制,
13:20
and so tired people tend趋向 to have higher更高 rates利率 of overall总体 infection感染,
282
788370
3557
所以,疲惫的人更容易受到感染,
13:23
and there's some very good studies学习 showing展示
283
791927
1702
有一些很好的研究显示
13:25
that shift转移 workers工人, for example, have higher更高 rates利率 of cancer癌症.
284
793629
3736
轮班工作者,有较高的癌症患病率。
13:29
Increased增加 levels水平 of stress强调 throw glucose葡萄糖 into the circulation循环.
285
797365
3278
压力会增加血液循环中的葡萄糖。
13:32
Glucose葡萄糖 becomes a dominant优势 part部分 of the vasculature血管
286
800643
4091
当葡萄糖成为血管中重要成分时,
13:36
and essentially实质上 you become成为 glucose葡萄糖 intolerant不可忍耐.
287
804734
2579
身体对葡萄糖的耐受性降低。
13:39
Therefore因此, diabetes糖尿病 2.
288
807313
2171
因此,会患上2型糖尿病。
13:41
Stress强调 increases增加 cardiovascular心血管 disease疾病
289
809484
3524
压力会增加心血管疾病
13:45
as a result结果 of raising提高 blood血液 pressure压力.
290
813008
2591
会升高血压。
13:47
So there's a whole整个 raft of things associated相关 with sleep睡觉 loss失利
291
815599
3096
所以,有很多与睡眠损失相关的事情
13:50
that are more than just a mildly温和 impaired受损 brain,
292
818695
3609
并不仅仅像大多数人认为的
13:54
which哪一个 is where I think most people think
293
822304
1235
睡眠不足只会引起
13:55
that sleep睡觉 loss失利 resides所在.
294
823539
2115
大脑轻度受损。
13:57
So at this point in the talk, this is a nice不错 time to think,
295
825654
3470
现在,这个演讲是个很好的机会让我们想想,
14:01
well, do you think on the whole整个 I'm getting得到 enough足够 sleep睡觉?
296
829124
3166
你觉得整体上而言,你的睡眠充足吗?
14:04
So a quick show显示 of hands.
297
832290
1505
请举手让我们看看。
14:05
Who feels感觉 that they're getting得到 enough足够 sleep睡觉 here?
298
833795
2839
这里谁觉得自己睡眠充足?
14:08
Oh. Well, that's pretty漂亮 impressive有声有色.
299
836634
3010
噢,非常好。
14:11
Good. We'll talk more about that later后来, about what are your tips提示.
300
839644
2564
很好。我们稍后会详细谈谈你们入睡的秘诀是什么。
14:14
So most of us, of course课程, ask the question,
301
842208
2779
大部分人都会问个问题,
14:16
"Well, how do I know whether是否 I'm getting得到 enough足够 sleep睡觉?"
302
844987
1888
"怎么知道我是否得到足够的睡眠?"
14:18
Well, it's not rocket火箭 science科学.
303
846875
1596
嗯,这不是深奥的科学。
14:20
If you need an alarm报警 clock时钟 to get you out of bed in the morning早上,
304
848471
2947
如果早上起床你需要一个闹钟,
14:23
if you are taking服用 a long time to get up,
305
851418
2465
如果你花很长时间起床,
14:25
if you need lots of stimulants兴奋剂,
306
853883
1400
如果你需要大量的兴奋剂,
14:27
if you're grumpy性情乖戾的, if you're irritable急躁,
307
855283
2028
如果你脾气乖戾易怒,
14:29
if you're told by your work colleagues同事
308
857311
2082
如果你的同事告诉你
14:31
that you're looking tired and irritable急躁,
309
859393
1796
您看起来疲倦和易怒、
14:33
chances机会 are you are sleep-deprived睡眠剥夺.
310
861189
2429
你很可能就是睡眠不足。
14:35
Listen to them. Listen to yourself你自己.
311
863618
1835
听听他们,听听你自己。
14:37
What do you do?
312
865453
1775
你该怎么办呢?
14:39
Well -- and this is slightly offensive进攻 --
313
867228
1813
这有点冒犯之意。
14:41
sleep睡觉 for dummies假人:
314
869041
3494
白痴睡眠法:
14:44
Make your bedroom卧室 a haven避风港 for sleep睡觉.
315
872535
3047
将你的卧室变成睡眠天堂。
14:47
The first critical危急 thing is make it as dark黑暗 as you possibly或者 can,
316
875582
3626
关键的第一步是让卧室尽可能的保持黑暗,
14:51
and also make it slightly cool. Very important重要.
317
879208
2653
并让室温稍微低一些。这非常重要。
14:53
Actually其实, reduce减少 your amount of light exposure曝光
318
881861
3080
实际上,至少在睡前半个小时
14:56
at least最小 half an hour小时 before you go to bed.
319
884941
2396
就需要少接受光线的照射。
14:59
Light increases增加 levels水平 of alertness警觉 and will delay延迟 sleep睡觉.
320
887337
2614
光线增加警醒度,并延迟睡眠。
15:01
What's the last thing that most of us do before we go to bed?
321
889951
2557
我们大多数人睡前做的最后一件事是什么?
15:04
We stand in a massively大规模 lit发光的 bathroom浴室
322
892508
2469
我们站在一个光线明亮的浴室
15:06
looking into the mirror镜子 cleaning清洁的 our teeth.
323
894977
2278
对着镜子清洁牙齿。
15:09
It's the worst最差 thing we can possibly或者 do
324
897255
2091
这是入睡前
15:11
before we went to sleep睡觉.
325
899346
1620
最不适合做的事。
15:12
Turn off those mobile移动 phones手机. Turn off those computers电脑.
326
900966
2809
请关闭移动电话,计算机。
15:15
Turn off all of those things that are also going to excite激发 the brain.
327
903775
3811
关闭所有的那些会让大脑兴奋的东西。
15:19
Try not to drink caffeine咖啡因 too late晚了 in the day,
328
907586
2954
尽量不要在一天太晚的时间喝咖啡因
15:22
ideally理想 not after lunch午餐.
329
910540
3072
最好午餐后就不要喝了。
15:25
Now, we've我们已经 set about reducing减少 light exposure曝光 before you go to bed,
330
913612
3457
现在,我们降低睡前接受的光线,
15:29
but light exposure曝光 in the morning早上
331
917069
1721
但早上接受的光线
15:30
is very good at setting设置 the biological生物 clock时钟 to the light-dark光线暗 cycle周期.
332
918790
3568
对调整生物钟的光暗周期非常有益。
15:34
So seek寻求 out morning早上 light.
333
922358
1532
所以早上要迎接晨光。
15:35
Basically基本上, listen to yourself你自己.
334
923890
2570
根本地说,你要听听你自己。
15:38
Wind down. Do those sorts排序 of things that you know
335
926460
2979
放轻松。做那些可以舒缓,
15:41
are going to ease缓解 you off
336
929439
1392
让你平静的
15:42
into the honey-heavy蜂蜜重 dew of slumber睡眠.
337
930831
3509
进入一个沉稳香甜的睡眠甘露的事情。
15:46
Okay. That's some facts事实. What about some myths神话?
338
934340
3358
好,这是一些事实。其他的误区是什么?
15:49
Teenagers青少年 are lazy. No. Poor较差的 things.
339
937698
3007
青少年很懒惰,错了!可怜的孩子们。
15:52
They have a biological生物 predisposition倾向
340
940705
1921
他们的生理
15:54
to go to bed late晚了 and get up late晚了, so give them a break打破.
341
942626
3117
倾向于晚睡晚起,所以饶了他们吧。
15:57
We need eight hours小时 of sleep睡觉 a night.
342
945743
3706
我们每晚需要8个小时的睡眠。
16:01
That's an average平均. Some people need more. Some people need less.
343
949449
3620
这是一个平均值。有些人需要更多,有些人需要较少。
16:05
And what you need to do is listen to your body身体.
344
953069
2165
你需要做的就是听从你的身体。
16:07
Do you need that much or do you need more?
345
955234
2333
睡那么多就够了或者你还需要更多吗?
16:09
Simple简单 as that.
346
957567
1207
就这么简单。
16:10
Old people need less sleep睡觉. Not true真正.
347
958774
3636
老年人需要较少的睡眠。不正确。
16:14
The sleep睡觉 demands需要 of the aged do not go down.
348
962410
2909
老年人的睡眠不会随年纪增长而减少。
16:17
Essentially实质上, sleep睡觉 fragments片段 and becomes less robust强大的,
349
965319
3396
从根本上讲,是睡眠变成片段式的,变得没那么沉稳了,
16:20
but sleep睡觉 requirements要求 do not go down.
350
968715
2532
但睡眠的需求不会减弱。
16:23
And the fourth第四 myth神话 is,
351
971247
2228
第四个误区是,
16:25
early to bed, early to rise上升
352
973475
1913
早睡早起
16:27
makes品牌 a man healthy健康, wealthy富裕 and wise明智的.
353
975388
2813
使人拥有健康、 财富和智慧。
16:30
Well that's wrong错误 at so many许多 different不同 levels水平.
354
978201
2782
在很多层面上,这个观点都是错的。
16:32
(Laughter笑声)
355
980983
2480
(笑声)
16:35
There is no, no evidence证据 that getting得到 up early
356
983463
3510
没有证据表明
16:38
and going to bed early gives you more wealth财富 at all.
357
986973
2525
早睡早起给你更多的财富。
16:41
There's no difference区别 in socioeconomic社会经济 status状态.
358
989498
2669
在社会经济地位上没有区别。
16:44
In my experience经验, the only difference区别 between之间
359
992167
1790
以我的经验,
16:45
morning早上 people and evening晚间 people
360
993957
1364
早起和晚起的人的唯一区别在于
16:47
is that those people that get up in the morning早上 early
361
995321
2744
只是那些清晨早起的人
16:50
are just horribly可怕 smug踌躇满志.
362
998065
2354
会沾沾自喜罢了。
16:52
(Laughter笑声) (Applause掌声)
363
1000419
3967
(笑声)(掌声)
16:56
Okay. So for the last part部分, the last few少数 minutes分钟,
364
1004386
3022
所以,最后几分钟,
16:59
what I want to do is change更改 gears齿轮
365
1007408
1957
我想换个话题
17:01
and talk about some really new, breaking破坏 areas of neuroscience神经科学,
366
1009365
3459
和大家谈谈新的突破性的神经科学领域的发现,
17:04
which哪一个 is the association协会 between之间 mental心理 health健康,
367
1012824
3016
这些与心理健康,精神疾病
17:07
mental心理 illness疾病 and sleep睡觉 disruption瓦解.
368
1015840
2277
和睡眠失调有关。
17:10
We've我们已经 known已知 for 130 years年份 that in severe严重 mental心理 illness疾病,
369
1018117
3576
130年来,我们都知道,
17:13
there is always, always sleep睡觉 disruption瓦解,
370
1021693
3753
重症精神疾病和失调有关
17:17
but it's been largely大部分 ignored忽视.
371
1025446
1554
但这一认识却被大家忽视了。
17:19
In the 1970s, when people started开始 to think about this again,
372
1027000
2644
在20 世纪70年代,当人们重新开始想起这件事,
17:21
they said, "Yes, well, of course课程 you have sleep睡觉 disruption瓦解
373
1029644
2489
他们说,"是的,精神分裂症患者当然会受到睡眠干扰
17:24
in schizophrenia精神分裂症 because they're on anti-psychotics抗精神病药.
374
1032133
3653
因为他们服用抗精神病药物。
17:27
It's the anti-psychotics抗精神病药 causing造成 the sleep睡觉 problems问题,"
375
1035786
3007
是这些药物导致了睡眠问题,"
17:30
ignoring无视 the fact事实 that for a hundred years年份 previously先前,
376
1038793
3153
这忽视了之前一百年来的事实,
17:33
sleep睡觉 disruption瓦解 had been reported报道 before anti-psychotics抗精神病药.
377
1041946
3788
事实显示睡眠失调发生于用药之前。
17:37
So what's going on?
378
1045734
2031
所以到底怎么回事?
17:39
Lots of groups, several一些 groups are studying研究
379
1047765
2588
有很多团队和小组正在研究
17:42
conditions条件 like depression萧条, schizophrenia精神分裂症 and bipolar双极,
380
1050353
3649
抑郁症、 精神分裂症和双重人格,
17:46
and what's going on in terms条款 of sleep睡觉 disruption瓦解.
381
1054002
2878
和睡眠失调的原因。
17:48
We have a big study研究 which哪一个 we published发表 last year on schizophrenia精神分裂症,
382
1056880
3420
去年我们针对精神分裂症患者发表了一项重大的研究,
17:52
and the data数据 were quite相当 extraordinary非凡.
383
1060300
3667
那些数据非同寻常。
17:55
In those individuals个人 with schizophrenia精神分裂症,
384
1063967
2837
那些患有精神分裂症的人,
17:58
much of the time, they were awake苏醒 during the night phase
385
1066804
3668
很多的时间,他们在晚上睡眠的时间却是醒着的
18:02
and then they were asleep睡着 during the day.
386
1070472
2426
然后他们白天睡着了。
18:04
Other groups showed显示 no 24-hour-小时 patterns模式 whatsoever任何.
387
1072898
2573
其他团队显示他们没有遵守24小时的生理周期。
18:07
Their sleep睡觉 was absolutely绝对 smashed被砸.
388
1075471
2256
他们的睡眠完全被摧毁了。
18:09
And some had no ability能力 to regulate调节 their sleep睡觉 by the light-dark光线暗 cycle周期.
389
1077727
3891
有些人无法通过光暗周期来调节睡眠的能力。
18:13
They were getting得到 up later后来 and later后来 and later后来
390
1081618
1762
他们起的越来越晚睡的也越来越晚
18:15
and later后来 each night. It was smashed被砸.
391
1083380
2782
睡眠被摧毁了。
18:18
So what's going on?
392
1086162
2165
为什么会这样呢?
18:20
And the really exciting扣人心弦 news新闻 is that
393
1088327
3161
让人兴奋的消息是,
18:23
mental心理 illness疾病 and sleep睡觉 are not simply只是 associated相关
394
1091488
4040
精神疾病和睡眠并不是简单的关联
18:27
but they are physically物理 linked关联 within the brain.
395
1095528
3028
而是在脑部有生理上的连接。
18:30
The neural神经 networks网络 that predispose易患 you to normal正常 sleep睡觉,
396
1098556
2786
神经网络的正常连接让你倾向于正常睡眠
18:33
give you normal正常 sleep睡觉, and those that give you
397
1101342
2178
正常的睡眠
18:35
normal正常 mental心理 health健康 are overlapping重叠.
398
1103520
2714
与帮助你获得正常心理健康的物质重叠。
18:38
And what's the evidence证据 for that?
399
1106234
1763
证据是什么?
18:39
Well, genes基因 that have been shown显示 to be very important重要
400
1107997
3708
能令睡眠正常的
18:43
in the generation of normal正常 sleep睡觉,
401
1111705
2265
那些非常重要的基因
18:45
when mutated突变, when changed,
402
1113970
1381
当它们变异和发生改变时,
18:47
also predispose易患 individuals个人 to mental心理 health健康 problems问题.
403
1115351
3365
人的心理健康也会倾向产生问题。
18:50
And last year, we published发表 a study研究
404
1118716
2001
过去一年,我们发表了一份研究报告
18:52
which哪一个 showed显示 that a gene基因 that's been linked关联 to schizophrenia精神分裂症,
405
1120717
3529
表明与精神分裂症相连的基因,
18:56
which哪一个, when mutated突变, also smashes摔破 the sleep睡觉.
406
1124246
3633
当它们变异时也会摧毁睡眠。
18:59
So we have evidence证据 of a genuine真正 mechanistic机械 overlap交叠
407
1127879
3153
所以我们有证据显示两大系统有某种
19:03
between之间 these two important重要 systems系统.
408
1131032
2764
重要的巧妙的关联。
19:05
Other work flowed流入 from these studies学习.
409
1133796
2173
还有其他相关的研究。
19:07
The first was that sleep睡觉 disruption瓦解 actually其实 precedes先于
410
1135969
4916
第一是,睡眠失调会发生在
19:12
certain某些 types类型 of mental心理 illness疾病,
411
1140885
2038
某些特定类型的精神病之前,
19:14
and we've我们已经 shown显示 that in those young年轻 individuals个人
412
1142923
2677
我们已经证明,
19:17
who are at high risk风险 of developing发展 bipolar双极 disorder紊乱,
413
1145600
2919
那些极容易患双重人格的年轻人,
19:20
they already已经 have a sleep睡觉 abnormality异常
414
1148519
2629
他们在诊断出双重人格之前
19:23
prior to any clinical临床 diagnosis诊断 of bipolar双极.
415
1151148
4036
已经有睡眠失常的表现。
19:27
The other bit of data数据 was that sleep睡觉 disruption瓦解
416
1155184
5779
其他关于睡眠失调的数据
19:32
may可能 actually其实 exacerbate加剧,
417
1160963
1818
实际上可能
19:34
make worse更差 the mental心理 illness疾病 state.
418
1162781
2625
会加剧精神疾病。
19:37
My colleague同事 Dan Freeman弗里曼 has used a range范围 of agents代理
419
1165406
2499
我的同事丹 · 弗里曼已使用一系列方法
19:39
which哪一个 have stabilized稳定 sleep睡觉 and reduced减少 levels水平 of paranoia偏执
420
1167905
3797
可以稳定偏执狂患者的睡眠
19:43
in those individuals个人 by 50 percent百分.
421
1171702
2401
减轻这些人50%的症状。
19:46
So what have we got?
422
1174103
1621
所以我们得到了什么?
19:47
We've我们已经 got, in these connections连接, some really exciting扣人心弦 things.
423
1175724
5766
我们看到了这些令人兴奋的关联。
19:53
In terms条款 of the neuroscience神经科学, by understanding理解
424
1181490
1910
在神经科学领域,
19:55
the neuroscience神经科学 of these two systems系统,
425
1183400
1268
通过了解这两大系统,
19:56
we're really beginning开始 to understand理解 how both sleep睡觉
426
1184668
2411
我们真正开始理解
19:59
and mental心理 illness疾病 are generated产生 and regulated调控 within the brain.
427
1187079
4078
睡眠和精神疾病是由脑部产生和调控的。
20:03
The second第二 area is that if we can use sleep睡觉
428
1191157
3727
第二是,如果我们可以使用睡眠
20:06
and sleep睡觉 disruption瓦解 as an early warning警告 signal信号,
429
1194884
2246
并把睡眠失调作为一个早期的预警信号,
20:09
then we have the chance机会 of going in.
430
1197130
2337
那么我们就有机会介入。
20:11
If we know that these individuals个人 are vulnerable弱势,
431
1199467
2589
如果我们知道这些人是脆弱的
20:14
early intervention介入 then becomes possible可能.
432
1202056
2493
早期的干预会成为可能。
20:16
And the third第三, which哪一个 I think is the most exciting扣人心弦,
433
1204549
2460
第三,也是我认为最令人兴奋的
20:19
is that we can think of the sleep睡觉 centers中心 within the brain
434
1207009
2683
是我们可以把脑部的睡眠中心
20:21
as a new therapeutic治疗 target目标.
435
1209692
1590
作为一个新的治疗目标。
20:23
Stabilize稳定 sleep睡觉 in those individuals个人 who are vulnerable弱势,
436
1211282
2671
稳定那些脆弱人群的睡眠
20:25
we can certainly当然 make them healthier健康,
437
1213953
2366
我们当然可以让他们更健康,
20:28
but also alleviate缓和 some of the appalling骇人听闻的 symptoms症状 of mental心理 illness疾病.
438
1216319
4861
也会缓解精神疾病带来的不适。
20:33
So let me just finish.
439
1221180
1241
我来做个总结。
20:34
What I started开始 by saying is take sleep睡觉 seriously认真地.
440
1222421
3316
我们需要认真对待睡眠。
20:37
Our attitudes态度 toward sleep睡觉 are so very different不同
441
1225737
2601
从工业化时代前,
20:40
from a pre-industrial前工业 age年龄,
442
1228338
1205
我们对睡眠的态度是非常不同的,
20:41
when we were almost几乎 wrapped包裹 in a duvet羽绒被.
443
1229543
2263
那时,我们热爱和留恋睡眠,
20:43
We used to understand理解 intuitively直观地 the importance重要性 of sleep睡觉.
444
1231806
3421
我们过去是理解睡眠的重要性的。
20:47
And this isn't some sort分类 of crystal-waving晶体挥手 nonsense废话.
445
1235227
3510
这不是什么无稽之谈。
20:50
This is a pragmatic务实 response响应 to good health健康.
446
1238737
2832
这是对于良好的健康的正常的反应。
20:53
If you have good sleep睡觉, it increases增加 your concentration浓度,
447
1241569
2925
如果你有良好的睡眠,它能增加你的集中力,
20:56
attention注意, decision-making做决定, creativity创造力, social社会 skills技能, health健康.
448
1244494
3833
注意力、 决策力、 创造力、 社会技能、和 健康。
21:00
If you get sleep睡觉, it reduces减少 your mood心情 changes变化, your stress强调,
449
1248327
4282
如果你入睡了,它能减少你的情绪变化,你的压力,
21:04
your levels水平 of anger愤怒, your impulsivity冲动,
450
1252609
2196
你的愤怒,你的冲动,
21:06
and your tendency趋势 to drink and take drugs毒品.
451
1254805
2781
也减少你喝酒和服用药物的倾向。
21:09
And we finished by saying
452
1257586
2639
我们可以这样总结
21:12
that an understanding理解 of the neuroscience神经科学 of sleep睡觉
453
1260225
3042
对睡眠的神经科学的理解
21:15
is really informing通知 the way we think about
454
1263267
3372
正在改变
21:18
some of the causes原因 of mental心理 illness疾病,
455
1266639
2115
我们对精神疾病成因的看法,
21:20
and indeed确实 is providing提供 us new ways方法
456
1268754
1923
也的确为这些极端状况的病情
21:22
to treat对待 these incredibly令人难以置信 debilitating衰弱 conditions条件.
457
1270677
4607
提供了新的治疗方式。
21:27
Jim吉姆 Butcher屠夫, the fantasy幻想 writer作家, said,
458
1275284
3871
幻想作家,吉姆·布契曾说,
21:31
"Sleep睡觉 is God. Go worship崇拜."
459
1279155
2365
"睡眠是上帝。去崇拜它吧"。
21:33
And I can only recommend推荐 that you do the same相同.
460
1281520
2195
我会建议你们也这样做。
21:35
Thank you for your attention注意.
461
1283715
751
谢谢大家的关注。
21:36
(Applause掌声)
462
1284466
5054
(掌声)
Translated by Ning Zhang
Reviewed by xuan wang

▲Back to top

ABOUT THE SPEAKER
Russell Foster - Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms.

Why you should listen

Much as your ear does double duty (balance plus hearing), Russell Foster posits that the eye has two jobs: creating vision, but also -- as a completely separate function -- managing our perception of light and dark, providing the clues that our circadian rhythms need to regulate sleep-wake cycles. He and his team at the University of Oxford are exploring a third kind of photoreceptor in the eye: not a rod or a cone but a photosensitive retinal ganglion cell (pRGC) that detects light/dark and feeds that information to the circadian system. As Foster explains: "Embedded within our genes, and almost all life on Earth, are the instructions for a biological clock that marks the passage of approximately 24 hours." Light and dark help us synchronize this inner clock with the outside world.
 
The research on light perception hits home as we age -- faced with fading vision, we also risk disrupted sleep cycles, which have very serious consequences, including lack of concentration, depression and cognitive decline. The more we learn about how our eyes and bodies create our sleep cycles, the more seriously we can begin to take sleep as a therapy.

More profile about the speaker
Russell Foster | Speaker | TED.com

Data provided by TED.

This site was created in May 2015 and the last update was on January 12, 2020. It will no longer be updated.

We are currently creating a new site called "eng.lish.video" and would be grateful if you could access it.

If you have any questions or suggestions, please feel free to write comments in your language on the contact form.

Privacy Policy

Developer's Blog

Buy Me A Coffee