TED Residency
Dan Gartenberg: The brain benefits of deep sleep -- and how to get more of it
Dan Gartenberg: Dobrobiti dubokog sna za mozak - i kako ga imati više
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Nema ništa slično kao noćni san. Šta ako bi tehnologija mogla da nam pomogne da izvučemo više od toga? Dan Gartenberg radi na tehnologiji koja podstiče duboki san, najviše regenerativna faza koja (među ostalim čudesnim stvarima) može pomoći u konsolidaciji naših sjećanja i formiranju naših ličnosti. Saznajte više o tome kako reprodukcija zvukova koji odražavaju moždane talase tokom faze dubokog sna mogu dovesti do dubljeg sna - i njegovih potencijalnih koristi za naše zdravlje, pamćenje i sposobnost učenja.
Dan Gartenberg - Sleep scientist
TED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours. Full bio
TED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours. Full bio
Double-click the English transcript below to play the video.
00:13
What if you could make
your sleep more efficient?
your sleep more efficient?
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Šta kada biste mogli vaše spavanje
učiniti efikasnijim?
učiniti efikasnijim?
00:17
As a sleep scientist,
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Kao naučnika koji istražuje spavanje,
00:19
this is the question
that has captivated me
that has captivated me
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ovo pitanje me zaokuplja
00:22
for the past 10 years.
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zadnjih deset godina.
00:24
Because while the lightbulb
and technology have brought about a world
and technology have brought about a world
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Sijalica i tehnologija su nam donijeli
00:28
of 24-hour work and productivity,
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24-satno radno vrijeme i produktivnost,
00:32
it has come at the cost
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ali to je na štetu
00:34
of our naturally occurring
circadian rhythm
circadian rhythm
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našeg prirodno uspostavljenog
dnevnog biološkog ritma
dnevnog biološkog ritma
00:37
and our body's need for sleep.
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i potrebe našeg organizma za snom.
00:40
The circadian rhythm dictates
our energy level throughout the day,
our energy level throughout the day,
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Dnevni biološki ritam upravlja nivoom
energije našeg organizma tokom dana,
energije našeg organizma tokom dana,
00:44
and only recently we've been conducting
a global experiment on this rhythm,
a global experiment on this rhythm,
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a tek nedavno smo proveli globalni
eksperiment u vezi ovog ritma,
eksperiment u vezi ovog ritma,
00:49
which is putting our sleep health
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koji je ukazao da je naš zdrav san
00:51
and ultimately
our life quality in jeopardy.
our life quality in jeopardy.
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i posljedično kvalitet našeg života
u opasnosti.
u opasnosti.
00:56
Because of this,
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Zbog toga,
00:57
we aren't getting the sleep we need,
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mi ne spavamo koliko bi trebalo,
00:59
with the average American
sleeping a whole hour less
sleeping a whole hour less
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prosječan Amerikanac
spava čitav sat manje
spava čitav sat manje
01:03
than they did in the 1940s.
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nego 1940-ih godina.
01:05
For some reason,
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Iz nekog razloga,
01:07
we decided to wear it as a badge of honor
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mi smo odlučili da nam je na čast
01:09
that we can get by on not enough sleep.
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biti bez dovoljno sna.
01:12
This all adds up to a real health crisis.
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Sve to dovodi do stvarne
zdravstvene krize.
zdravstvene krize.
01:16
Most of us know that poor sleep
is linked to diseases
is linked to diseases
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Većina nas zna da je nedovoljno sna
povezano sa oboljenjima,
povezano sa oboljenjima,
01:20
like Alzheimer's, cardiovascular disease,
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kao što je Alchajmerova bolest,
kardio vaskularna oboljenja,
kardio vaskularna oboljenja,
01:23
stroke and diabetes.
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moždani udar i dijabetes.
01:25
And if you go untreated
with a sleep disorder like sleep apnea,
with a sleep disorder like sleep apnea,
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Ako ništa ne poduzmete u vezi
poremećaja sna kao što je apneja,
poremećaja sna kao što je apneja,
01:29
you're more likely
to get many of these illnesses.
to get many of these illnesses.
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vjerovatno ćete dobiti
većinu ovih bolesti.
većinu ovih bolesti.
01:33
But did you know about sleep's impact
on your mental states?
on your mental states?
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Ali da li ste znali da san utiče
na vaše mentalno stanje?
na vaše mentalno stanje?
01:38
Poor sleep makes us
make risky, rash decisions
make risky, rash decisions
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Neispavanost doprinosi da donosimo
rizične i ishitrene odluke
rizične i ishitrene odluke
01:42
and is a drain
on our capacity for empathy.
on our capacity for empathy.
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i smanjuje našu sposobnost empatije.
01:46
When sleep deprivation literally makes us
more sensitive to our own pain,
more sensitive to our own pain,
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Lišavanje sna nas doslovno čini više
osjetljivim na vlastitu bol,
osjetljivim na vlastitu bol,
01:52
it's not so surprising that we have
a hard time relating to others
a hard time relating to others
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pa ne iznenađuje da imamo teskoće
u odnosima sa drugima
u odnosima sa drugima
01:56
and just generally
being a good and healthy person
being a good and healthy person
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i uopšte biti dobra i zdrava osoba
01:59
when we're sleep-deprived.
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kada smo lišeni sna.
02:01
Scientists are now starting to understand
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Naučnici sada počinju da shvaćaju
02:04
how not only the quantity
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da osim količine sna
02:06
but also the quality of sleep
impacts our health and well-being.
impacts our health and well-being.
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i njegov kvalitet utiče na naše zdravlje
i na to kako se osjećamo.
i na to kako se osjećamo.
02:12
My research focuses
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Moje istraživanje se fokusira
02:14
on what many scientists believe
is the most regenerative stage of sleep:
is the most regenerative stage of sleep:
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na ono što većina naučnika vjeruje
da je najviše regenerativna faza sna:
da je najviše regenerativna faza sna:
02:19
deep sleep.
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duboki san.
02:20
We now know that generally speaking,
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Uopšteno govoreći, sada znamo
02:23
there are three stages of sleep:
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da postoje tri faze sna:
02:25
light sleep,
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lagani san,
02:27
rapid eye movement or REM
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brzo pomicanje očiju - REM
02:29
and deep sleep.
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i duboki san.
02:31
We measure these stages by connecting
electrodes to the scalp, chin and chest.
electrodes to the scalp, chin and chest.
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Mi mjerimo ove faze tako što kačimo
elektrode na tjeme, bradu i prsa.
elektrode na tjeme, bradu i prsa.
02:37
In light sleep and REM,
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U fazi lakog sna i REM fazi,
02:39
our brain waves are very similar
to our brain waves in waking life.
to our brain waves in waking life.
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moždani valovi su vrlo slični moždanim
valovima kao kada smo budni.
valovima kao kada smo budni.
02:43
But our brain waves in deep sleep
have these long-burst brain waves
have these long-burst brain waves
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Ali moždani valovi u fazi dubokog sna
imaju duže nalete oscilacija
imaju duže nalete oscilacija
02:47
that are very different
from our waking life brain waves.
from our waking life brain waves.
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i značajno se razlikuju od moždanih valova
tokom budnog stanja.
tokom budnog stanja.
02:51
These long-burst brain waves
are called delta waves.
are called delta waves.
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Ove moždane valove dužih naleta oscilacija
nazivamo delta valovi.
nazivamo delta valovi.
02:56
When we don't get the deep sleep we need,
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Nedovoljno dubokog sna
02:59
it inhibits our ability to learn
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sprečava našu sposobnost da pamtimo
03:01
and for our cells and bodies to recover.
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i naše ćelije i tijelo da se oporavljaju.
03:04
Deep sleep is how we convert
all those interactions
all those interactions
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Duboki san nam omogućava
da sve naše interakcije
da sve naše interakcije
03:08
that we make during the day
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koje smo imali tokom dana
03:09
into our long-term memory
and personalities.
and personalities.
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pohranimo u dugoročnu memoriju
i oblikujemo našu ličnost.
i oblikujemo našu ličnost.
03:13
As we get older,
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Kako postajemo stariji,
03:14
we're more likely to lose
these regenerative delta waves.
these regenerative delta waves.
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skloniji smo gubitku ovih
regenerativnih delta valova.
regenerativnih delta valova.
03:18
So in way, deep sleep and delta waves
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Dakle, duboki san i delta valovi
03:20
are actually a marker
for biological youth.
for biological youth.
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su svojstveni za biološki mlađe ljude.
03:25
So naturally, I wanted to get
more deep sleep for myself
more deep sleep for myself
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Tako da sam, naravno, želeći
da imam više dubokog sna,
da imam više dubokog sna,
03:29
and I literally tried almost every gadget,
gizmo, device and hack out there --
gizmo, device and hack out there --
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doslovno probao skoro svaki dostupan
uređaj, spravu, spravicu i trik
uređaj, spravu, spravicu i trik
03:34
consumer-grade, clinical-grade,
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namjenjene za potrošačko tržiste,
i one klinički ispitane,
i one klinički ispitane,
03:36
what have you.
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sve što sam pronašao.
03:38
I learned a lot, and I found
I really do need, like most people,
I really do need, like most people,
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Naučio sam mnogo i shvatio da zaista
trebam, kao i većina ljudi,
trebam, kao i većina ljudi,
03:42
eight hours of sleep.
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osam sati sna.
03:44
I even shifted my circadian component
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Iako sam pomjerao moj dnevni
biološki ritam
biološki ritam
03:47
by changing my meals,
exercise and light exposure,
exercise and light exposure,
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mjenjajući obroke, vježbe
i izloženost svjetlu
i izloženost svjetlu
03:51
but I still couldn't find a way
to get a deeper night of sleep ...
to get a deeper night of sleep ...
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nisam nikako uspjevao
da imam dublji noćni san...
da imam dublji noćni san...
03:55
that is until I met
Dr. Dmitry Gerashchenko
Dr. Dmitry Gerashchenko
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sve dok nisam upoznao
Dr. Dmitry Gerashchenko
Dr. Dmitry Gerashchenko
03:58
from Harvard Medical School.
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sa Harvard Medical School.
04:00
Dmitry told me about
a new finding in the literature,
a new finding in the literature,
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Dimitry me je upoznao
sa novim objavljenim nalazom,
sa novim objavljenim nalazom,
04:03
where a lab out of Germany showed
that if you could play certain sounds
that if you could play certain sounds
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u kojim je laboratorija iz Njemačke
pokazala da puštanjem određenih zvukova
pokazala da puštanjem određenih zvukova
04:08
at the right time in people's sleep,
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u pravom trenutku sna,
04:10
you could actually make sleep
deeper and more efficient.
deeper and more efficient.
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možete ga učiniti dubljim i efikasnijim.
04:15
And what's more, is that this lab showed
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Štaviše, taj laboratorij je pokazao
04:17
that you actually could improve
next-day memory performance
next-day memory performance
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da zapravo možete poboljšati vaše
pamćenje narednog dana
pamćenje narednog dana
04:21
with this sound.
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uz pomoć tog zvuka.
04:23
Dmitry and I teamed up,
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Dimitry i ja smo se udružili
04:24
and we began working on a way
to build this technology.
to build this technology.
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i počeli da radimo na iznalaženju načina
da napravimo ovu tehnologiju.
da napravimo ovu tehnologiju.
04:28
With our research lab
collaborators at Penn State,
collaborators at Penn State,
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Sa našim saradnicima na Penn State,
04:32
we designed experiments
in order to validate our system.
in order to validate our system.
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mi smo dizajnirali eksperiment s ciljem
provjere našeg sistema.
provjere našeg sistema.
04:35
And we've since received grant funding
from the National Science Foundation
from the National Science Foundation
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Tada smo dobili grant od National
Science Foundation
Science Foundation
04:39
and the National Institute of Health
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i National Institute of Health
04:41
to develop this deep-sleep
stimulating technology.
stimulating technology.
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da razvijemo tehnologiju
za stimulaciju dubokog sna.
za stimulaciju dubokog sna.
04:45
Here's how it works.
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Evo kako to radi.
04:47
People came into the lab
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Ljudi dođu u laboratorij
04:48
and we hooked them up
to a number of devices,
to a number of devices,
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i mi na njih zakačimo neke uređaje,
04:50
two of which I have on right here --
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dva ja imam upravo sada ovdje
04:52
not a fashion statement.
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i nisu modni dodatak.
04:53
(Laughter)
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(Smijeh)
04:56
When we detected
that people were in deep sleep,
that people were in deep sleep,
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Kada detektujemo
da su ljudi u dubokom snu,
da su ljudi u dubokom snu,
04:59
we played the deep-sleep
stimulating sounds
stimulating sounds
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mi puštamo zvuk za stimulaciju dubokog sna
05:01
that were shown
to make them have deeper sleep.
to make them have deeper sleep.
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i pokazalo se da oni imaju još dublji san.
05:04
I'm going to demo this sound
for you right now.
for you right now.
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Sada ću vam pustiti snimak tog zvuka.
05:08
(Repeating sound waves)
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(Ponavljajući zvučni talasi)
05:16
Pretty weird, right?
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Prilično čudno, zar ne?
05:17
(Laughter)
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(Smijeh)
05:19
So that sound is actually at the same
burst frequency as your brain waves
burst frequency as your brain waves
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Ovaj zvuk je zapravo iste frekvencije
kao i vaši moždani talasi
kao i vaši moždani talasi
05:25
when your brain is in deep sleep.
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kada vam je mozak u fazi dubokog sna.
05:27
That sound pattern
actually primes your mind
actually primes your mind
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Ovaj zvučni uzorak zapravo potiče vaš um
05:30
to have more of these
regenerative delta waves.
regenerative delta waves.
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da ima više regenerativnih delta valova.
05:34
When we asked participants
the next day about the sounds,
the next day about the sounds,
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Kada smo narednog dana pitali učesnike
o ovim zvukovima,
o ovim zvukovima,
05:37
they were completely unaware
that we played the sounds,
that we played the sounds,
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bili su potpuno nesvjesni
da smo puštali zvukove,
da smo puštali zvukove,
05:39
yet their brains responded
with more of these delta waves.
with more of these delta waves.
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ali je njihov mozak odgovarao
sa još više delta valova.
sa još više delta valova.
05:44
Here's an image of someone's brain waves
from the study that we conducted.
from the study that we conducted.
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Ovo je prikaz moždanih valova nekog
od učesnika studije koju smo sproveli.
od učesnika studije koju smo sproveli.
05:48
See the bottom panel?
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Vidite donji dio?
05:49
This shows the sound being played
at that burst frequency.
at that burst frequency.
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On pokazuje zvuk koji smo reprodukovali.
05:53
Now look at the brain waves
in the upper part of the graph.
in the upper part of the graph.
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Sada pogledajte moždane valove
u gornjem dijelu prikaza.
u gornjem dijelu prikaza.
05:56
You can see from the graph
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Kao što možete vidjeti na grafu,
05:58
that the sound is actually producing
more of these regenerative delta waves.
more of these regenerative delta waves.
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taj zvuk podstiče proizvodnju još više
regenerativnih delta valova.
regenerativnih delta valova.
06:04
We learned that we could
accurately track sleep
accurately track sleep
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Naučili smo kako da precizno pratimo san
06:06
without hooking people up to electrodes
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i bez povezivanja ljudi sa elektrodama
06:09
and make people sleep deeper.
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te kako im omogućiti dublji san.
06:12
We're continuing to develop
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Nastavljamo sa razvojem
06:14
the right sound environment
and sleep habitat
and sleep habitat
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najboljeg zvučnog okruženja
i mjesta za spavanje
i mjesta za spavanje
06:17
to improve people's sleep health.
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kako bismo poboljšali san kod ljudi.
06:20
Our sleep isn't
as regenerative as it could be,
as regenerative as it could be,
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Naš san nije regenerativan
kako bi mogao biti,
kako bi mogao biti,
06:24
but maybe one day soon,
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ali možda bi uskoro
06:26
we could wear a small device
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mi mogli nositi mali uređaj
06:28
and get more out of our sleep.
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i dobiti više od sna.
06:31
Thank you.
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Hvala.
06:32
(Applause)
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(Aplauz)
ABOUT THE SPEAKER
Dan Gartenberg - Sleep scientistTED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours.
Why you should listen
Daniel Gartenberg is a PhD in Human Factors and Applied Cognition and is currently an adjunct assistant professor at Penn State University. He has 10 years of experience making sleep technology and is an entrepreneur who founded Proactive Life LLC, Mobile Sleep Technologies LLC, and Fly Fleet LLC. At Proactive Life, Gartenberg developed smartphone and wearable apps, like the Sonic Sleep Coach Alarm Clock, for tracking sleep quality and playing sounds that make sleep deeper. He is currently conducting grant-funded research from the National Science Foundation and the National Institute of Aging to develop sound environments that can diagnose and treat sleep disorders, improve sleep quality, and optimize daytime alertness. Gartenberg works with companies and individuals who want to get more out of their sleep.
Dan Gartenberg | Speaker | TED.com