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?

羅素.福克斯 (Russell Foster): 我們為什麼需要睡眠?

Filmed:
8,011,042 views

羅素.福克斯 (Russell Foster) 是週期神經學家:他研究大腦的睡眠週期。他好奇:「我們到底對睡眠瞭解多少?」事實上並不多,但是我們花了生命中三分之一的時間在睡覺。在這個演講中,福克斯博士討論了關於睡眠需求的三大理論,澄清了對於年紀和睡眠需求的迷思,並且提出了用睡眠預測心智健康的想法。
- 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
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我今天所要談的
00:15
of my favorite喜愛 subjects主題,
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是我最愛的主題之一
00:16
and that is the neuroscience神經科學 of sleep睡覺.
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睡眠的神經科學
00:20
Now, there is a sound聲音 --
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你們現在聽這個聲音
00:23
(Alarm報警 clock時鐘) --
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(鬧鐘聲)
00:25
aahAAH, it worked工作 --
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啊哈,還可以用
00:27
a sound聲音 that is desperately拼命, desperately拼命 familiar to most of us,
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我們都熟悉這
令人絕望的聲音
00:30
and of course課程 it's the sound聲音 of the alarm報警 clock時鐘.
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當然,因為這是鬧鐘的聲音
00:33
And what that truly ghastly陰森, awful可怕 sound聲音 does
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那悲慘又糟糕的聲音所要做的
00:36
is stop the single most important重要 behavioral行為的 experience經驗
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是中斷我們最重要的行為
00:41
that we have, and that's sleep睡覺.
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也就是睡眠
00:44
If you're an average平均 sort分類 of person,
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如果你和一般人一樣
00:48
36 percent百分 of your life will be spent花費 asleep睡著,
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一生中有 36%
的時間都花在睡覺上
00:52
which哪一個 means手段 that if you live生活 to 90,
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換言之,如果你活到 90 歲
00:54
then 32 years年份 will have been spent花費 entirely完全 asleep睡著.
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有整整 32 年的時間是在睡覺
01:01
Now what that 32 years年份 is telling告訴 us
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從這 32 年我們可以看出
01:03
is that sleep睡覺 at some level水平 is important重要.
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睡覺有某種程度上的重要性
01:06
And yet然而, for most of us, we don't give sleep睡覺 a second第二 thought.
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然而,大多數的人
都認為睡覺沒什麼
01:09
We throw it away.
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就這樣把睡眠浪費掉
01:11
We really just don't think about sleep睡覺.
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我們真的沒有思考過睡眠這個行為
01:14
And so what I'd like to do today今天
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我今天想做的
01:16
is change更改 your views意見,
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就是改變你們的觀點
01:18
change更改 your ideas思路 and your thoughts思念 about sleep睡覺.
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改變你們對睡眠的看法、想法
01:21
And the journey旅程 that I want to take you on,
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我想邀請你們來參與一場旅程
01:23
we need to start開始 by going back in time.
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我們得先回到過去
01:28
"Enjoy請享用 the honey-heavy蜂蜜重 dew of slumber睡眠."
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「享受沉重而甜蜜的睡眠甘露吧。」
01:33
Any ideas思路 who said that?
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知道這是誰說的嗎?
01:36
Shakespeare's莎士比亞 Julius朱利葉斯 Caesar凱撒.
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莎士比亞的凱薩大帝
01:39
Yes, let me give you a few少數 more quotes報價.
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好,我再多給你們一些引言
01:42
"O sleep睡覺, O gentle溫和 sleep睡覺, nature's大自然 soft柔軟的 nurse護士,
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「噢,睡眠,噢,輕柔的睡眠,
大自然的仁慈褓姆
01:46
how have I frighted嚇壞了 thee?"
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我怎麼會害怕你呢?」
01:47
Shakespeare莎士比亞 again, from -- I won't慣於 say it --
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這也是莎士比亞,但我不說出處
01:50
the Scottish蘇格蘭的 play. [Correction更正: Henry亨利 IVIV, Part部分 2]
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出自馬克白
(更正:應為亨利四世,第二卷)
01:52
(Laughter笑聲)
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(笑聲)
01:54
From the same相同 time:
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同個時間
01:55
"Sleep睡覺 is the golden金色 chain
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「睡眠就像條金鍊子
01:57
that ties聯繫 health健康 and our bodies身體 together一起."
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把健康和身體綁在一起。」
02:00
Extremely非常 prophetic預言的, by Thomas托馬斯 Dekker德克爾,
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湯瑪斯.德克說的,非常有遠見
02:02
another另一個 Elizabethan伊麗莎白 dramatist劇作家.
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也是另一位伊莉莎白時代的劇作家
02:04
But if we jump forward前鋒 400 years年份,
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如果我們再往後 400 年
02:07
the tone about sleep睡覺 changes變化 somewhat有些.
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對於睡眠的論點就有些改變
02:10
This is from Thomas托馬斯 Edison愛迪生, from the beginning開始 of the 20th century世紀.
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這是 20 世紀初,湯瑪斯.愛迪生說的
02:14
"Sleep睡覺 is a criminal刑事 waste浪費 of time
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「睡覺簡直就是浪費時間,
02:16
and a heritage遺產 from our cave洞穴 days." Bang.
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根本就是原始人留下的遺產。」碰
02:18
(Laughter笑聲)
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(笑聲)
02:21
And if we also jump into the 1980s, some of you
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如果我們前往 80 年代
02:25
may可能 remember記得 that Margaret瑪格麗特 Thatcher撒切爾
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在座有些人可能記得 瑪格莉特.柴契爾
02:27
was reported報導 to have said, "Sleep睡覺 is for wimps懦夫."
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被報導曾說過:「弱者才需要睡覺。」
02:31
And of course課程 the infamous臭名昭著 -- what was his name名稱? --
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當然還有聲名狼藉的-名字是什麼來著-
02:33
the infamous臭名昭著 Gordon戈登 Gekko壁虎 from "Wall Street" said,
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來自「華爾街」,聲名狼藉的 高登.蓋科 說過
02:36
"Money never sleeps睡覺."
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「金錢從不睡覺。」
02:38
What do we do in the 20th century世紀 about sleep睡覺?
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20 世紀的我們怎麼看待睡覺?
02:41
Well, of course課程, we use Thomas托馬斯 Edison's愛迪生 light bulb燈泡
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當然,我們用愛迪生發明的燈泡
02:44
to invade入侵 the night, and we occupied佔據 the dark黑暗,
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來擊退黑暗,佔領了黑暗
02:47
and in the process處理 of this occupation佔用,
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在這占領的過程中
02:49
we've我們已經 treated治療 sleep睡覺 as an illness疾病, almost幾乎.
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我們幾乎把睡眠當作是種疾病
02:52
We've我們已經 treated治療 it as an enemy敵人.
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把睡眠當作是敵人
02:55
At most now, I suppose假設, we tolerate容忍 the need for sleep睡覺,
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我現在敢假設,大多數人都忍住不睡
03:00
and at worst最差 perhaps也許 many許多 of us think of sleep睡覺
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最糟的是,有多數人覺得睡覺是種病
03:03
as an illness疾病 that needs需求 some sort分類 of a cure治愈.
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需要治療的一種病
03:06
And our ignorance無知 about sleep睡覺 is really quite相當 profound深刻.
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我們對睡眠的種種無知還真不是蓋的
03:10
Why is it? Why do we abandon放棄 sleep睡覺 in our thoughts思念?
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為什麼會這樣?
為什麼不想要睡覺?
03:13
Well, it's because you don't do anything much
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因為當你睡覺的時候
03:16
while you're asleep睡著, it seems似乎.
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看起來你沒有在做什麼
03:17
You don't eat. You don't drink.
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你沒有吃喝
03:21
And you don't have sex性別.
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沒有發生性行為
03:22
Well, most of us anyway無論如何.
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大多數的人沒有
03:24
And so therefore因此 it's --
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所以
03:26
Sorry. It's a complete完成 waste浪費 of time, right? Wrong錯誤.
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睡覺完全是浪費時間,對嗎?錯
03:31
Actually其實, sleep睡覺 is an incredibly令人難以置信 important重要 part部分 of our biology生物學,
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事實上,睡覺對我們的身體非常重要
03:35
and neuroscientists神經學家 are beginning開始 to explain說明 why
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神經科學家正開始研究它
並解釋為什麼
03:38
it's so very important重要.
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睡眠這麼重要
03:40
So let's move移動 to the brain.
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從大腦開始吧
03:43
Now, here we have a brain.
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這裡有個腦袋
03:48
This is donated捐贈 by a social社會 scientist科學家,
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這是一個社會科學家捐贈的
03:50
and they said they didn't know what it was,
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他們說他們不知道這是什麼
03:53
or indeed確實 how to use it, so --
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或是不知道該怎麼使用
03:55
(Laughter笑聲)
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(笑聲)
03:58
Sorry.
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不好意思
04:00
So I borrowed it. I don't think they noticed注意到. Okay.
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我借了這個腦袋
我想他們應該沒發現
04:03
(Laughter笑聲)
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(笑聲)
04:06
The point I'm trying to make is that when you're asleep睡著,
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重點是,你們在睡覺的時候
04:09
this thing doesn't shut關閉 down.
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大腦不會停止運作
04:11
In fact事實, some areas of the brain are actually其實 more active活性
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事實上,有些區塊的活動量還增加了
04:13
during the sleep睡覺 state than during the wake喚醒 state.
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相較於清醒的狀態之下
04:17
The other thing that's really important重要 about sleep睡覺
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另一件關於睡眠之所以重要的事
04:19
is that it doesn't arise出現 from a single structure結構體 within the brain,
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睡眠並非起於大腦單一組織
04:22
but is to some extent程度 a network網絡 property屬性,
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而是有點像網絡
04:25
and if we flip翻動 the brain on its back --
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如果把大腦翻到背面
04:27
I love this little bit of spinal cord here --
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我喜歡這一小部分的脊髓
04:30
this bit here is the hypothalamus下丘腦,
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這叫做下丘腦
04:33
and right under there is a whole整個 raft of interesting有趣 structures結構,
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下丘腦下方,有一塊很有趣的組織
04:37
not least最小 the biological生物 clock時鐘.
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尤其是生理時鐘
04:39
The biological生物 clock時鐘 tells告訴 us when it's good to be up,
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生理時鐘告訴我們
什麼時候該起床
04:41
when it's good to be asleep睡著,
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什麼時候該睡覺
04:43
and what that structure結構體 does is interact相互作用
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下視丘下方那塊組織所要做的
04:44
with a whole整個 raft of other areas within the hypothalamus下丘腦,
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就是和下丘腦內的其他區塊
04:48
the lateral hypothalamus下丘腦, the ventrolateral腹外 preoptic視前 nuclei原子核.
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外側下丘,腦側室前視核這些區塊來往
04:51
All of those combine結合, and they send發送 projections預測
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這些區塊會發送信號
04:53
down to the brain stem here.
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到腦幹
04:55
The brain stem then projects項目 forward前鋒
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腦幹再把信號傳送出去
04:58
and bathes沐浴 the cortex皮質, this wonderfully奇妙 wrinkly bit over here,
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讓腦皮層收到信號
就是這塊皺褶很漂亮的區塊
05:02
with neurotransmitters神經遞質 that keep us awake甦醒
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神經傳送素會讓我們醒著
05:05
and essentially實質上 provide提供 us with our consciousness意識.
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最重要的就是讓我們有意識
05:07
So sleep睡覺 arises出現 from a whole整個 raft
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所以睡覺是起因於
05:10
of different不同 interactions互動 within the brain,
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大腦內許多地方的互動
05:12
and essentially實質上, sleep睡覺 is turned轉身 on and off
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更重要的,我們睡覺或不睡覺
05:15
as a result結果 of a range範圍 of interactions互動 in here.
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是因為這一系列的互動
05:17
Okay. So where have we got to?
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好,我們現在講到哪了?
05:19
We've我們已經 said that sleep睡覺 is complicated複雜
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我們說到了睡眠很複雜
05:23
and it takes 32 years年份 of our life.
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花了人生中的 32 年
05:28
But what I haven't沒有 explained解釋 is what sleep睡覺 is about.
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我還沒解釋是:為什需要睡眠
05:31
So why do we sleep睡覺?
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為什麼要睡覺?
05:33
And it won't慣於 surprise any of you that, of course課程,
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科學家對此也沒有一致的答案
05:35
the scientists科學家們, we don't have a consensus共識.
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這也不會令人驚訝
05:37
There are dozens許多 of different不同 ideas思路 about why we sleep睡覺,
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有很多不同的想法
解釋為什麼要睡覺
05:40
and I'm going to outline大綱 three of those.
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我摘要其中三點
05:43
The first is sort分類 of the restoration恢復 idea理念,
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第一點說的是修復
05:46
and it's somewhat有些 intuitive直觀的.
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這是有點直觀的假設
05:48
Essentially實質上, all the stuff東東 we've我們已經 burned up during the day,
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一天中,我們所消耗的精力
05:50
we restore恢復, we replace更換, we rebuild重建 during the night.
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我們會在晚上進行修補、替換、重建
05:54
And indeed確實, as an explanation說明,
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這種解釋
05:55
it goes back to Aristotle亞里士多德,
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可以追朔到亞里斯多德
05:57
so that's, what, 2,300 years年份 ago.
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差不多是 2300 年前
05:59
It's gone走了 in and out of fashion時尚.
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這種說法為多數人接受
06:01
It's fashionable時髦 at the moment時刻 because what's been shown顯示
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因為在當時人們看到
06:04
is that within the brain, a whole整個 raft of genes基因
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是大腦內的一大堆基因
06:06
have been shown顯示 to be turned轉身 on only during sleep睡覺,
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在睡覺時是有在活動
06:10
and those genes基因 are associated相關 with restoration恢復
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這些基因都和修補作用
06:12
and metabolic新陳代謝 pathways途徑.
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以及新陳代謝有關聯
06:14
So there's good evidence證據 for the whole整個 restoration恢復 hypothesis假設.
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所以有證據支持修補假設
06:18
What about energy能源 conservation保護?
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那麼關於儲存精力呢?
06:20
Again, perhaps也許 intuitive直觀的.
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這也很直觀
06:23
You essentially實質上 sleep睡覺 to save保存 calories卡路里.
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睡覺重要的就是儲存卡路里
06:26
Now, when you do the sums總和, though雖然,
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不過當你把把數字加一加
06:28
it doesn't really pan out.
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結果並不令人滿意
06:30
If you compare比較 an individual個人 who has
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如果你把一個在晚上睡覺或是熬夜的人
06:32
slept at night, or stayed awake甦醒 and hasn't有沒有 moved移動 very much,
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這兩種人都並沒有做什麼活動
06:37
the energy能源 saving保存 of sleeping睡眠 is about 110 calories卡路里 a night.
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他們一個晚上
差不多存了 110 卡路里
06:42
Now, that's the equivalent當量 of a hot dog bun包子.
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等同於一個熱狗麵包
06:45
Now, I would say that a hot dog bun包子
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需要這麼多時間以及步驟的睡眠
06:49
is kind of a meager微薄 return返回 for such這樣 a complicated複雜
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經過一個晚上之後
只有一個熱狗麵包的量
06:52
and demanding嚴格 behavior行為 as sleep睡覺.
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這確實有點少
06:54
So I'm less convinced相信 by the energy能源 conservation保護 idea理念.
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所以我比較不相信
儲存精力這種說法
06:58
But the third第三 idea理念 I'm quite相當 attracted吸引 to,
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吸引我的是第三種說法
07:00
which哪一個 is brain processing處理 and memory記憶 consolidation合併.
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就是大腦運作以及記憶結合
07:04
What we know is that, if after you've tried試著 to learn學習 a task任務,
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就我們所知,在你嘗試學習某樣事物
07:07
and you sleep-deprive睡眠剝奪 individuals個人,
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如果你剝奪自己的睡眠
07:09
the ability能力 to learn學習 that task任務 is smashed被砸.
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那麼,你學習那樣事物的能力就毀了
07:12
It's really hugely巨大 attenuated減毒.
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學習能力大大降低
07:15
So sleep睡覺 and memory記憶 consolidation合併 is also very important重要.
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所以睡眠和記憶有重要關連
07:18
However然而, it's not just the laying鋪設 down of memory記憶
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然而,我們並不只是躺下來
07:21
and recalling回顧 it.
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回想記得的事
07:22
What's turned轉身 out to be really exciting扣人心弦
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讓科學家感到驚奇的是
07:24
is that our ability能力 to come up with novel小說 solutions解決方案
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我們發現新方法和
解決複雜問題的能力
07:28
to complex複雜 problems問題 is hugely巨大 enhanced增強 by a night of sleep睡覺.
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會因為睡一覺而大大增強
07:31
In fact事實, it's been estimated預計 to give us a threefold三倍 advantage優點.
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事實上,這帶給我們 3 倍的優勢
07:35
Sleeping睡眠 at night enhances提高 our creativity創造力.
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睡眠讓我們更具創造力
07:38
And what seems似乎 to be going on is that, in the brain,
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看起來我們腦中
07:40
those neural神經 connections連接 that are important重要,
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神經連結會有所改變
07:43
those synaptic突觸 connections連接 that are important重要,
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重要的突觸連結
(譯注:突觸負責將訊號傳往下個神經細胞)
07:45
are linked關聯 and strengthened加強,
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會被連接和強化
07:47
while those that are less important重要
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而比較不重要的連結
07:48
tend趨向 to fade褪色 away and be less important重要.
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會被弱化而顯得更不重要
07:52
Okay. So we've我們已經 had three explanations說明 for why we might威力 sleep睡覺,
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有三個說法解釋為什麼我們需要睡眠
07:56
and I think the important重要 thing to realize實現 is that
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我認為瞭解它們的細節很重要
07:59
the details細節 will vary變化, and it's probable可能 we sleep睡覺 for multiple different不同 reasons原因.
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因為我們睡眠可能有很多原因
08:03
But sleep睡覺 is not an indulgence放縱.
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但是睡眠不是浪費
08:06
It's not some sort分類 of thing that we can take on board rather casually胡亂.
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也不是我們可以輕忽看待的事
08:11
I think that sleep睡覺 was once一旦 likened比喻 to an upgrade升級
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我想睡眠可以比喻為
08:14
from economy經濟 to business商業 class, you know, the equiavlentequiavlent of.
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從經濟艙升級到商務艙
08:17
It's not even an upgrade升級 from economy經濟 to first class.
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但是還不到頭等艙的等級
08:21
The critical危急 thing to realize實現 is that
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關鍵在於
08:24
if you don't sleep睡覺, you don't fly.
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缺乏睡眠,就沒有飛馳的思緒
08:28
Essentially實質上, you never get there,
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你也創造不出任何東西
08:30
and what's extraordinary非凡 about much of our society社會 these days
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但我們現在社會
08:33
is that we are desperately拼命 sleep-deprived睡眠剝奪.
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卻希望剝奪睡眠
08:36
So let's now look at sleep睡覺 deprivation剝奪.
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讓我們來看看被剝奪的睡眠
08:38
Huge巨大 sectors行業 of society社會 are sleep-deprived睡眠剝奪,
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社會中很多人缺乏睡眠
08:41
and let's look at our sleep-o-meter睡眠鄰米.
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看看我們的睡眠計量表
08:44
So in the 1950s, good data數據 suggests提示 that most of us
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在 50 年代,充分的證據顯示
08:48
were getting得到 around about eight hours小時 of sleep睡覺 a night.
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大部份人每晚睡 8 小時
08:51
Nowadays如今, we sleep睡覺 one and a half to two hours小時 less every一切 night,
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現在我們相較從前
少睡 1.5 到 2 小時
08:55
so we're in the six-and-a-half-hours-every-night六及半小時,每天晚上 league聯盟.
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我們的睡眠落在
每晚 6.5 小時的區間
08:59
For teenagers青少年, it's worse更差, much worse更差.
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對青少年而言這尤其嚴重
09:02
They need nine hours小時 for full充分 brain performance性能,
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他們需要睡 9 個小時以利大腦運作
09:05
and many許多 of them, on a school學校 night,
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而大多數人在學期間
09:07
are only getting得到 five hours小時 of sleep睡覺.
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每晚僅睡 5 小時
09:09
It's simply只是 not enough足夠.
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這跟本不夠!
09:10
If we think about other sectors行業 of society社會, the aged,
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讓我們在看看另一群人
09:14
if you are aged, then your ability能力 to sleep睡覺 in a single block
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老人晚上的睡眠
09:18
is somewhat有些 disrupted破壞, and many許多 sleep睡覺, again,
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常會被打斷成好幾部份
09:21
less than five hours小時 a night.
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他們的睡眠同樣低於每晚 5 小時
09:22
Shift轉移 work. Shift轉移 work is extraordinary非凡,
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輪班的人
09:25
perhaps也許 20 percent百分 of the working加工 population人口,
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大概佔工作人口的 20 %
09:27
and the body身體 clock時鐘 does not shift轉移 to the demands需要
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而生理時鐘不會
09:31
of working加工 at night.
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依據夜班而調整
09:32
It's locked鎖定 onto the same相同 light-dark光線暗 cycle週期 as the rest休息 of us.
197
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它依據相同的光暗循環
09:34
So when the poor較差的 old shift轉移 worker工人 is going home
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所以當可憐的夜班工作者
09:37
to try and sleep睡覺 during the day, desperately拼命 tired,
199
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疲憊的回家休息時
09:39
the body身體 clock時鐘 is saying, "Wake喚醒 up. This is the time to be awake甦醒."
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生理時鐘會說:
「醒醒啊!現在是白天!」
09:43
So the quality質量 of sleep睡覺 that you get as a night shift轉移 worker工人
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夜班工作者的睡眠品質通常很差
09:46
is usually平時 very poor較差的, again in that sort分類 of five-hour五小時 region地區.
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他們一樣被分在睡 5 小時的這群
09:49
And then, of course課程, tens of millions百萬 of people
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接著是,當然,有上百萬人
09:51
suffer遭受 from jet噴射 lag落後.
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受時差影響
09:53
So who here has jet噴射 lag落後?
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在座有誰是呢?
09:56
Well, my goodness善良 gracious親切.
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我的天啊!
09:58
Well, thank you very much indeed確實 for not falling落下 asleep睡著,
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因為你們大腦正渴望睡眠
10:01
because that's what your brain is craving.
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我得感謝你們沒有睡著
10:03
One of the things that the brain does
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另一種大腦會進行
10:05
is indulge放縱 in micro-sleeps微睡,
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或沈迷的是微睡眠
10:09
this involuntary非自願 falling落下 asleep睡著,
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這是非自願性的入睡
10:11
and you have essentially實質上 no control控制 over it.
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你根本無法控制這種睡眠
10:13
Now, micro-sleeps微睡 can be sort分類 of somewhat有些 embarrassing尷尬,
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微睡眠令人尷尬
10:15
but they can also be deadly致命.
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但它們也可能致命
10:17
It's been estimated預計 that 31 percent百分 of drivers司機
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大約有 31% 的駕駛
10:21
will fall秋季 asleep睡著 at the wheel at least最小 once一旦 in their life,
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至少有一次在駕駛中打瞌睡
10:25
and in the U.S., the statistics統計 are pretty漂亮 good:
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在美國,統計數據很完整
10:28
100,000 accidents事故 on the freeway高速公路
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10 萬件高速公路意外
10:31
have been associated相關 with tiredness疲勞,
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和疲勞、鬆懈
10:33
loss失利 of vigilance警覺, and falling落下 asleep睡著.
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及打瞌睡有關
10:35
A hundred thousand a year. It's extraordinary非凡.
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每年平均 1 萬件!不可思議!
10:37
At another另一個 level水平 of terror恐怖,
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在另一個層級的恐怖
10:39
we dip into the tragic悲慘 accidents事故 at Chernobyl切爾諾貝利
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我們看到在車諾比事件
10:43
and indeed確實 the space空間 shuttle穿梭 Challenger挑戰者,
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和挑戰者號太空梭的意外
10:45
which哪一個 was so tragically可悲 lost丟失.
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都造成悲劇性的損失
10:47
And in the investigations調查 that followed其次 those disasters災害,
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在事件調查中發現
10:50
poor較差的 judgment判斷 as a result結果 of extended擴展 shift轉移 work
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延長工作時數造成
10:54
and loss失利 of vigilance警覺 and tiredness疲勞
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鬆懈與疲倦降低判斷力
10:56
was attributed由於 to a big chunk of those disasters災害.
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是導致悲劇的主因
11:00
So when you're tired, and you lack缺乏 sleep睡覺,
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所以當你疲倦、缺乏睡眠時
11:04
you have poor較差的 memory記憶, you have poor較差的 creativity創造力,
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你的記憶力和創造力都很差
11:07
you have increased增加 impulsiveness衝動,
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你會變得更衝動
11:10
and you have overall總體 poor較差的 judgment判斷.
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而且判斷能力也會下降
11:13
But my friends朋友, it's so much worse更差 than that.
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但是還有比這些更糟的事
11:15
(Laughter笑聲)
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(笑聲)
11:18
If you are a tired brain,
236
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如果大腦疲憊
11:19
the brain is craving things to wake喚醒 it up.
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就會需要刺激保持清醒
11:22
So drugs毒品, stimulants興奮劑. Caffeine咖啡因 represents代表
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西方社會的選擇以
11:26
the stimulant刺激物 of choice選擇 across橫過 much of the Western西 world世界.
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藥物、興奮劑和咖啡因為代表
11:30
Much of the day is fueled燃料 by caffeine咖啡因,
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大部份時間可以咖啡提神
11:32
and if you're a really naughty淘氣 tired brain, nicotine尼古丁.
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如果大腦過勞
則會選擇尼古丁
11:35
And of course課程, you're fueling加油 the waking醒來 state
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如果在工作時
11:37
with these stimulants興奮劑,
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使用興奮劑提神
11:38
and then of course課程 it gets得到 to 11 o'clock at night,
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當然在晚上 11 點時
11:40
and the brain says to itself本身, "Ah, well actually其實,
245
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大腦會認為
11:42
I need to be asleep睡著 fairly相當 shortly不久.
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自己不需要睡太多
11:44
What do we do about that when I'm feeling感覺 completely全然 wired有線?"
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這時如果你真的想睡時
11:47
Well, of course課程, you then resort採取 to alcohol.
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你會依靠酒精
11:50
Now alcohol, short-term短期, you know, once一旦 or twice兩次,
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偶爾或短時間內
11:54
to use to mildly溫和 sedate穩重 you, can be very useful有用.
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酒精可以讓你鎮定
11:56
It can actually其實 ease緩解 the sleep睡覺 transition過渡.
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它可以幫助入眠
11:59
But what you must必須 be so aware知道的 of
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但是你必須注意的是
12:01
is that alcohol doesn't provide提供 sleep睡覺,
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酒精只能麻醉你
12:05
a biological生物 mimic模仿者 for sleep睡覺. It sedatessedates you.
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在生理上很像入眠,但卻不是
12:07
So it actually其實 harms危害 some of the neural神經 proccessing等待處理
255
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事實上,它會損害某些神經活動過程
12:10
that's going on during memory記憶 consolidation合併
256
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包含記憶的強化
12:12
and memory記憶 recall召回.
257
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或回想
12:13
So it's a short-term短期 acute急性 measure測量,
258
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所以這是短期有效的方法
12:16
but for goodness善良 sake清酒, don't become成為 addicted上癮
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但看在老天的份上
12:18
to alcohol as a way of getting得到 to sleep睡覺 every一切 night.
260
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別每晚依靠酒精入睡
12:21
Another另一個 connection連接 between之間 loss失利 of sleep睡覺 is weight重量 gain獲得.
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增重是另一個缺乏睡眠的後果
12:25
If you sleep睡覺 around about five hours小時 or less every一切 night,
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如果每晚睡 5 小時或更少
12:29
then you have a 50 percent百分 likelihood可能性 of being存在 obese肥胖.
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你會高出 50% 罹患肥胖症
12:32
What's the connection連接 here?
264
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為什麼有此關連?
12:34
Well, sleep睡覺 loss失利 seems似乎 to give rise上升 to the release發布
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睡眠缺乏時可能會
12:37
of the hormone激素 ghrelin生長素, the hunger飢餓 hormone激素.
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提高飢餓素 (ghrelin) 的釋放
12:40
Ghrelin生長素 is released發布. It gets得到 to the brain.
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當飢餓素到達腦部
12:43
The brain says, "I need carbohydrates碳水化合物,"
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大腦會說:「需要更多碳水化合物」
12:45
and what it does is seek尋求 out carbohydrates碳水化合物
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在尋找碳水化合物的過程中
12:48
and particularly尤其 sugars.
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主要是尋找糖類
12:49
So there's a link鏈接 between之間 tiredness疲勞
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這就連接疲倦和
12:51
and the metabolic新陳代謝 predisposition傾向 for weight重量 gain獲得.
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代謝失衡所造成的增重
12:54
Stress強調. Tired people are massively大規模 stressed強調.
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疲倦的人承受著巨大的壓力
12:59
And one of the things of stress強調, of course課程,
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其中一個壓力的後果
13:01
is loss失利 of memory記憶,
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就是喪失記憶
13:02
which哪一個 is what I sort分類 of just then had a little lapse失誤 of.
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這就是為什麼
我剛剛跳過一小段
13:06
But stress強調 is so much more.
277
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但壓力影響範圍更大
13:08
So if you're acutely急性 stressed強調, not a great problem問題,
278
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如果你突然間感到壓力,這影響不大
13:12
but it's sustained持續 stress強調
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但長時間的壓力
13:13
associated相關 with sleep睡覺 loss失利 that's the problem問題.
280
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會造成缺乏睡眠和其他問題
13:15
So sustained持續 stress強調 leads引線 to suppressed抑制 immunity免疫,
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長期的壓力會抑制免疫系統
13:20
and so tired people tend趨向 to have higher更高 rates利率 of overall總體 infection感染,
282
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所以疲倦的人更容易受到感染
13:23
and there's some very good studies學習 showing展示
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有些很好的研究顯示
13:25
that shift轉移 workers工人, for example, have higher更高 rates利率 of cancer癌症.
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輪班工作者更容易得到癌症
13:29
Increased增加 levels水平 of stress強調 throw glucose葡萄糖 into the circulation循環.
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壓力會增加血流中的葡萄糖含量
13:32
Glucose葡萄糖 becomes a dominant優勢 part部分 of the vasculature血管
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當葡萄糖成為血液的重要成份
13:36
and essentially實質上 you become成為 glucose葡萄糖 intolerant不可忍耐.
287
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身體對葡萄糖耐受性也會上升
13:39
Therefore因此, diabetes糖尿病 2.
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造成第二行糖尿病
13:41
Stress強調 increases增加 cardiovascular心血管 disease疾病
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壓力導致血壓升高
13:45
as a result結果 of raising提高 blood血液 pressure壓力.
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升高罹患心血管疾病的機率
13:47
So there's a whole整個 raft of things associated相關 with sleep睡覺 loss失利
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這些都和睡眠不足有關
13:50
that are more than just a mildly溫和 impaired受損 brain,
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而大部份人對
13:54
which哪一個 is where I think most people think
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睡眠不足影響的瞭解
13:55
that sleep睡覺 loss失利 resides所在.
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僅只於大腦功能下降
13:57
So at this point in the talk, this is a nice不錯 time to think,
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讓我們想想這個演講的目的
14:01
well, do you think on the whole整個 I'm getting得到 enough足夠 sleep睡覺?
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你認為自己睡眠充足嗎?
14:04
So a quick show顯示 of hands.
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很快用舉手調查一下
14:05
Who feels感覺 that they're getting得到 enough足夠 sleep睡覺 here?
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有誰認為自己有睡飽?
14:08
Oh. Well, that's pretty漂亮 impressive有聲有色.
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噢!這真令人印象深刻
14:11
Good. We'll talk more about that later後來, about what are your tips提示.
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很好,我們接下來
會談到入眠的訣竅
14:14
So most of us, of course課程, ask the question,
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當然,大部份人會問
14:16
"Well, how do I know whether是否 I'm getting得到 enough足夠 sleep睡覺?"
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我怎麼知道我睡夠了?
14:18
Well, it's not rocket火箭 science科學.
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嗯,這不是深奧的學問
14:20
If you need an alarm報警 clock時鐘 to get you out of bed in the morning早上,
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如果你需要鬧鐘較你起床
14:23
if you are taking服用 a long time to get up,
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如果你需要花長時間清醒
14:25
if you need lots of stimulants興奮劑,
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如果你需要興奮劑
14:27
if you're grumpy性情乖戾的, if you're irritable急躁,
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如果你乖戾易怒
14:29
if you're told by your work colleagues同事
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如果你會被工作夥伴說
14:31
that you're looking tired and irritable急躁,
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你看起來疲憊且煩躁
14:33
chances機會 are you are sleep-deprived睡眠剝奪.
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你很有可能睡眠不足
14:35
Listen to them. Listen to yourself你自己.
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聽聽別人,想想自己
14:37
What do you do?
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你該怎麼辦呢?
14:39
Well -- and this is slightly offensive進攻 --
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嗯,這可能有點冒犯
14:41
sleep睡覺 for dummies假人:
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白癡睡覺法:
14:44
Make your bedroom臥室 a haven避風港 for sleep睡覺.
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將床打造成睡眠天堂
14:47
The first critical危急 thing is make it as dark黑暗 as you possibly或者 can,
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第一個關鍵是讓
房間盡可能保持黑暗
14:51
and also make it slightly cool. Very important重要.
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另個重點是,讓它有點平靜
14:53
Actually其實, reduce減少 your amount of light exposure曝光
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事實上,你要在睡前至少半小時前
14:56
at least最小 half an hour小時 before you go to bed.
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就要減少接受到的光線
14:59
Light increases增加 levels水平 of alertness警覺 and will delay延遲 sleep睡覺.
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光線促進警覺,這會延遲睡眠
15:01
What's the last thing that most of us do before we go to bed?
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我們上床前最後一件事是?
15:04
We stand in a massively大規模 lit發光的 bathroom浴室
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我們站在光線明亮的浴室
15:06
looking into the mirror鏡子 cleaning清潔的 our teeth.
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透過鏡子清潔牙齒
15:09
It's the worst最差 thing we can possibly或者 do
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這是在睡前
15:11
before we went to sleep睡覺.
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最不適合做的事
15:12
Turn off those mobile移動 phones手機. Turn off those computers電腦.
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關掉手機和電腦
15:15
Turn off all of those things that are also going to excite激發 the brain.
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關掉任何會刺激大腦的裝置
15:19
Try not to drink caffeine咖啡因 too late晚了 in the day,
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別太晚喝咖啡
15:22
ideally理想 not after lunch午餐.
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理想是午餐後就別喝
15:25
Now, we've我們已經 set about reducing減少 light exposure曝光 before you go to bed,
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3457
我們降低睡前接受的光線
15:29
but light exposure曝光 in the morning早上
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而早上接受的光線
15:30
is very good at setting設置 the biological生物 clock時鐘 to the light-dark光線暗 cycle週期.
332
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對調整生理時鐘的
光暗循環非常有益
15:34
So seek尋求 out morning早上 light.
333
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所以出去迎接晨光
15:35
Basically基本上, listen to yourself你自己.
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基本上,聆聽自我
15:38
Wind down. Do those sorts排序 of things that you know
335
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2979
放鬆,想想你知道哪些是
15:41
are going to ease緩解 you off
336
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1392
可以讓你放輕鬆
15:42
into the honey-heavy蜂蜜重 dew of slumber睡眠.
337
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浸入沉重而甜蜜的睡眠甘露
15:46
Okay. That's some facts事實. What about some myths神話?
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好,這是一些事實,哪些則是迷思?
15:49
Teenagers青少年 are lazy. No. Poor較差的 things.
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青少年很懶散
15:52
They have a biological生物 predisposition傾向
340
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不,他們的生理傾向晚睡晚起
15:54
to go to bed late晚了 and get up late晚了, so give them a break打破.
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所以就放他們一馬吧
15:57
We need eight hours小時 of sleep睡覺 a night.
342
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我們每晚需要 8 小時的睡眠
16:01
That's an average平均. Some people need more. Some people need less.
343
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這僅是平均
有人需要更多,有人可以更少
16:05
And what you need to do is listen to your body身體.
344
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你要做的是聽聽自己的身體
16:07
Do you need that much or do you need more?
345
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2333
睡眠已經足夠,還是需要更多?
16:09
Simple簡單 as that.
346
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就這麼簡單
16:10
Old people need less sleep睡覺. Not true真正.
347
958774
3636
老人需要較少睡眠
16:14
The sleep睡覺 demands需要 of the aged do not go down.
348
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錯了,睡眠需求不會隨年齡下降
16:17
Essentially實質上, sleep睡覺 fragments片段 and becomes less robust強大的,
349
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3396
是睡眠變成片段,而不如以往健全
16:20
but sleep睡覺 requirements要求 do not go down.
350
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2532
但是需求並為下降
16:23
And the fourth第四 myth神話 is,
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第四個迷思是
16:25
early to bed, early to rise上升
352
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1913
早睡早起
16:27
makes品牌 a man healthy健康, wealthy富裕 and wise明智的.
353
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2813
讓人健康、富有、有智慧
16:30
Well that's wrong錯誤 at so many許多 different不同 levels水平.
354
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2782
嗯,這錯的可離譜了
16:32
(Laughter笑聲)
355
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2480
(笑聲)
16:35
There is no, no evidence證據 that getting得到 up early
356
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3510
沒有證據顯示
16:38
and going to bed early gives you more wealth財富 at all.
357
986973
2525
早睡早起可以讓你更富有
16:41
There's no difference區別 in socioeconomic社會經濟 status狀態.
358
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2669
在社會地位上沒有差別
16:44
In my experience經驗, the only difference區別 between之間
359
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1790
依我的經驗
16:45
morning早上 people and evening晚間 people
360
993957
1364
早起和晚起人的差別
16:47
is that those people that get up in the morning早上 early
361
995321
2744
只是那些早起的人
16:50
are just horribly可怕 smug躊躇滿志.
362
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2354
會得意的沾沾自喜
16:52
(Laughter笑聲) (Applause掌聲)
363
1000419
3967
(笑聲與掌聲)
16:56
Okay. So for the last part部分, the last few少數 minutes分鐘,
364
1004386
3022
好,最後幾分鐘給最後一部份
16:59
what I want to do is change更改 gears齒輪
365
1007408
1957
我想要稍作變換
17:01
and talk about some really new, breaking破壞 areas of neuroscience神經科學,
366
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3459
談談神經科學領域的新突破
17:04
which哪一個 is the association協會 between之間 mental心理 health健康,
367
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3016
這和心智健全有關
17:07
mental心理 illness疾病 and sleep睡覺 disruption瓦解.
368
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2277
心理疾病和睡眠干擾
17:10
We've我們已經 known已知 for 130 years年份 that in severe嚴重 mental心理 illness疾病,
369
1018117
3576
130 年來,我們都知道
17:13
there is always, always sleep睡覺 disruption瓦解,
370
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3753
重度心理疾病和睡眠失調有關
17:17
but it's been largely大部分 ignored忽視.
371
1025446
1554
但卻被大家忽視
17:19
In the 1970s, when people started開始 to think about this again,
372
1027000
2644
在 1970 年代
人們再度思考這個問題時
17:21
they said, "Yes, well, of course課程 you have sleep睡覺 disruption瓦解
373
1029644
2489
他們說:「精神分裂症患者
睡眠當然會受影響
17:24
in schizophrenia精神分裂症 because they're on anti-psychotics抗精神病藥.
374
1032133
3653
因為他們服用抗精神病的藥物
17:27
It's the anti-psychotics抗精神病藥 causing造成 the sleep睡覺 problems問題,"
375
1035786
3007
是藥物造成了睡眠問題。」
17:30
ignoring無視 the fact事實 that for a hundred years年份 previously先前,
376
1038793
3153
這忽略了近百年的研究報告
17:33
sleep睡覺 disruption瓦解 had been reported報導 before anti-psychotics抗精神病藥.
377
1041946
3788
顯示睡眠失調發生於用藥之前
17:37
So what's going on?
378
1045734
2031
為什麼會這樣呢?
17:39
Lots of groups, several一些 groups are studying研究
379
1047765
2588
有很多研究像是憂鬱症
17:42
conditions條件 like depression蕭條, schizophrenia精神分裂症 and bipolar雙極,
380
1050353
3649
精神分裂症和躁鬱症
17:46
and what's going on in terms條款 of sleep睡覺 disruption瓦解.
381
1054002
2878
和睡眠失調的團隊
17:48
We have a big study研究 which哪一個 we published發表 last year on schizophrenia精神分裂症,
382
1056880
3420
我們去年有個重大發現
發表於 Schizophrenia 期刊上
17:52
and the data數據 were quite相當 extraordinary非凡.
383
1060300
3667
裡面的數據非常漂亮
17:55
In those individuals個人 with schizophrenia精神分裂症,
384
1063967
2837
精神分裂症的患者
17:58
much of the time, they were awake甦醒 during the night phase
385
1066804
3668
大多會夜間醒來
18:02
and then they were asleep睡著 during the day.
386
1070472
2426
而且會在白天睡著
18:04
Other groups showed顯示 no 24-hour-小時 patterns模式 whatsoever任何.
387
1072898
2573
其他團隊研究顯示
他們沒有遵守 24 小時的生理週期
18:07
Their sleep睡覺 was absolutely絕對 smashed被砸.
388
1075471
2256
他們的睡眠完全錯亂
18:09
And some had no ability能力 to regulate調節 their sleep睡覺 by the light-dark光線暗 cycle週期.
389
1077727
3891
有些無法依據
光暗週期調整睡眠
18:13
They were getting得到 up later後來 and later後來 and later後來
390
1081618
1762
他們會越來越晚起
18:15
and later後來 each night. It was smashed被砸.
391
1083380
2782
光暗週期錯亂了
18:18
So what's going on?
392
1086162
2165
為什麼會這樣呢?
18:20
And the really exciting扣人心弦 news新聞 is that
393
1088327
3161
而讓人興奮的消息是
18:23
mental心理 illness疾病 and sleep睡覺 are not simply只是 associated相關
394
1091488
4040
精神疾病與睡眠不僅只是相關
18:27
but they are physically物理 linked關聯 within the brain.
395
1095528
3028
而是在腦部有生理上的連結
18:30
The neural神經 networks網絡 that predispose易患 you to normal正常 sleep睡覺,
396
1098556
2786
正常的連結讓你傾向正常睡眠
18:33
give you normal正常 sleep睡覺, 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重疊.
398
1103520
2714
和幫助心智健全的東西有所重疊
18:38
And what's the evidence證據 for that?
399
1106234
1763
有什麼支持證據呢?
18:39
Well, genes基因 that have been shown顯示 to be very important重要
400
1107997
3708
有些產生正常睡眠
18:43
in the generation of normal正常 sleep睡覺,
401
1111705
2265
非常重要的基因
18:45
when mutated突變, when changed,
402
1113970
1381
當突變或改變時
18:47
also predispose易患 individuals個人 to mental心理 health健康 problems問題.
403
1115351
3365
也會傾向產生精神疾病
18:50
And last year, we published發表 a study研究
404
1118716
2001
後來,我們發表一篇研究
18:52
which哪一個 showed顯示 that a gene基因 that's been linked關聯 to schizophrenia精神分裂症,
405
1120717
3529
顯示有個基因和精神分裂症相關
18:56
which哪一個, when mutated突變, also smashes摔破 the sleep睡覺.
406
1124246
3633
當它突變時,會讓睡眠不連續
18:59
So we have evidence證據 of a genuine真正 mechanistic機械 overlap交疊
407
1127879
3153
我們有證據顯示兩大系統
19:03
between之間 these two important重要 systems系統.
408
1131032
2764
有著精巧的重疊
19:05
Other work flowed流入 from these studies學習.
409
1133796
2173
其他後續的研究
19:07
The first was that sleep睡覺 disruption瓦解 actually其實 precedes先於
410
1135969
4916
首先,睡眠失調會發生在
19:12
certain某些 types類型 of mental心理 illness疾病,
411
1140885
2038
特定的精神疾病之前
19:14
and we've我們已經 shown顯示 that in those young年輕 individuals個人
412
1142923
2677
我們發現那些
19:17
who are at high risk風險 of developing發展 bipolar雙極 disorder紊亂,
413
1145600
2919
躁鬱症高危險群的年輕人
19:20
they already已經 have a sleep睡覺 abnormality異常
414
1148519
2629
他們在診斷出躁鬱症前
19:23
prior to any clinical臨床 diagnosis診斷 of bipolar雙極.
415
1151148
4036
睡眠就不正常
19:27
The other bit of data數據 was that sleep睡覺 disruption瓦解
416
1155184
5779
其他數據顯示睡眠失調
19:32
may可能 actually其實 exacerbate加劇,
417
1160963
1818
可能會讓
19:34
make worse更差 the mental心理 illness疾病 state.
418
1162781
2625
精神疾病加劇
19:37
My colleague同事 Dan Freeman弗里曼 has used a range範圍 of agents代理
419
1165406
2499
我的同事 丹·佛立門 (Dan Freeman) 用一些藥物
19:39
which哪一個 have stabilized穩定 sleep睡覺 and reduced減少 levels水平 of paranoia偏執
420
1167905
3797
可以在患者身上
19:43
in those individuals個人 by 50 percent百分.
421
1171702
2401
穩定睡眠和
減輕 50% 妄想症狀
19:46
So what have we got?
422
1174103
1621
所以我們學到什麼?
19:47
We've我們已經 got, in these connections連接, some really exciting扣人心弦 things.
423
1175724
5766
我們看到了這讓人興奮的關聯
19:53
In terms條款 of the neuroscience神經科學, by understanding理解
424
1181490
1910
在神經科學領域
19:55
the neuroscience神經科學 of these two systems系統,
425
1183400
1268
藉由研究這兩大系統
19:56
we're really beginning開始 to understand理解 how both sleep睡覺
426
1184668
2411
我們開始瞭解睡眠和精神疾病
19:59
and mental心理 illness疾病 are generated產生 and regulated調控 within the brain.
427
1187079
4078
是由腦部產生和調控
20:03
The second第二 area is that if we can use sleep睡覺
428
1191157
3727
另一方面,如果我們睡覺時
20:06
and sleep睡覺 disruption瓦解 as an early warning警告 signal信號,
429
1194884
2246
睡眠失調是一個警訊
20:09
then we have the chance機會 of going in.
430
1197130
2337
我們就有機會介入
20:11
If we know that these individuals個人 are vulnerable弱勢,
431
1199467
2589
如果我們知道誰屬於高危險群
20:14
early intervention介入 then becomes possible可能.
432
1202056
2493
早期治療就變得可行
20:16
And the third第三, which哪一個 I think is the most exciting扣人心弦,
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第三點,是我認為最令人興奮的
20:19
is that we can think of the sleep睡覺 centers中心 within the brain
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是我們可以將腦部的睡眠中心
20:21
as a new therapeutic治療 target目標.
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當作治療的標的
20:23
Stabilize穩定 sleep睡覺 in those individuals個人 who are vulnerable弱勢,
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幫助高危險的人穩定睡眠
20:25
we can certainly當然 make them healthier健康,
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我們可以讓他們更健康
20:28
but also alleviate緩和 some of the appalling駭人聽聞的 symptoms症狀 of mental心理 illness疾病.
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也會緩解精神疾病帶來的不適
20:33
So let me just finish.
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讓我做個結尾
20:34
What I started開始 by saying is take sleep睡覺 seriously認真地.
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我們開始認真看待睡眠
20:37
Our attitudes態度 toward sleep睡覺 are so very different不同
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我們對睡眠的態度
20:40
from a pre-industrial前工業 age年齡,
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從工業革命前
20:41
when we were almost幾乎 wrapped包裹 in a duvet羽絨被.
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當我們正和寢具熱戀
20:43
We used to understand理解 intuitively直觀地 the importance重要性 of sleep睡覺.
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我們曾本能地重視睡眠
20:47
And this isn't some sort分類 of crystal-waving晶體揮手 nonsense廢話.
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這不是什麼無稽之談
20:50
This is a pragmatic務實 response響應 to good health健康.
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這是健康的正常反應
20:53
If you have good sleep睡覺, it increases增加 your concentration濃度,
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如果睡得飽,你會更專心
20:56
attention注意, decision-making做決定, creativity創造力, social社會 skills技能, health健康.
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更有專著力、決斷力、
創造力、社交能力和健康
21:00
If you get sleep睡覺, it reduces減少 your mood心情 changes變化, your stress強調,
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如果睡眠正常
會降低情緒起伏、壓力
21:04
your levels水平 of anger憤怒, your impulsivity衝動,
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你的憤怒、衝動
21:06
and your tendency趨勢 to drink and take drugs毒品.
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及酗酒用藥的傾向
21:09
And we finished by saying
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我們可以這樣總結
21:12
that an understanding理解 of the neuroscience神經科學 of sleep睡覺
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瞭解睡眠的神經科學
21:15
is really informing通知 the way we think about
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正改變我們對於
21:18
some of the causes原因 of mental心理 illness疾病,
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一些精神疾病成因的想法
21:20
and indeed確實 is providing提供 us new ways方法
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事實上,它提供了我們對
21:22
to treat對待 these incredibly令人難以置信 debilitating衰弱 conditions條件.
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這些極端狀況的新治療方法
21:27
Jim吉姆 Butcher屠夫, the fantasy幻想 writer作家, said,
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奇幻作家 吉姆.布契 曾說:
21:31
"Sleep睡覺 is God. Go worship崇拜."
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「睡眠是神,去崇拜它。」
21:33
And I can only recommend推薦 that you do the same相同.
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我會建議你們也這樣做
21:35
Thank you for your attention注意.
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謝謝各位的聆聽
21:36
(Applause掌聲)
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(掌聲)
Translated by Hao-Wei Chang
Reviewed by Geoff Chen

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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