TED2019
Matt Walker: Sleep is your superpower
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Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.
Matt Walker - Sleep scientist, professor, author
Matt Walker is a brain scientist trying to understand why we sleep. Full bio
Matt Walker is a brain scientist trying to understand why we sleep. Full bio
Double-click the English transcript below to play the video.
00:12
Thank you very much.
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Well, I would like
to start with testicles.
to start with testicles.
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(Laughter)
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Men who sleep five hours a night
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have significantly smaller testicles
than those who sleep seven hours or more.
than those who sleep seven hours or more.
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(Laughter)
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In addition, men who routinely sleep
just four to five hours a night
just four to five hours a night
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will have a level of testosterone
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which is that of someone
10 years their senior.
10 years their senior.
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So a lack of sleep
will age a man by a decade
will age a man by a decade
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in terms of that critical
aspect of wellness.
aspect of wellness.
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And we see equivalent impairments
in female reproductive health
in female reproductive health
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caused by a lack of sleep.
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This is the best news
that I have for you today.
that I have for you today.
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(Laughter)
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From this point, it may only get worse.
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Not only will I tell you
about the wonderfully good things
about the wonderfully good things
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that happen when you get sleep,
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but the alarmingly bad things
that happen when you don't get enough,
that happen when you don't get enough,
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both for your brain and for your body.
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Let me start with the brain
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and the functions of learning and memory,
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because what we've discovered
over the past 10 or so years
over the past 10 or so years
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is that you need sleep after learning
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to essentially hit the save button
on those new memories
on those new memories
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so that you don't forget.
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But recently, we discovered
that you also need sleep before learning
that you also need sleep before learning
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to actually prepare your brain,
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almost like a dry sponge
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ready to initially soak up
new information.
new information.
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And without sleep,
the memory circuits of the brain
the memory circuits of the brain
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essentially become
waterlogged, as it were,
waterlogged, as it were,
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and you can't absorb new memories.
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So let me show you the data.
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Here in this study, we decided
to test the hypothesis
to test the hypothesis
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that pulling the all-nighter
was a good idea.
was a good idea.
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So we took a group of individuals
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and we assigned them
to one of two experimental groups:
to one of two experimental groups:
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a sleep group
and a sleep deprivation group.
and a sleep deprivation group.
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Now the sleep group, they're going to get
a full eight hours of slumber,
a full eight hours of slumber,
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but the deprivation group,
we're going to keep them awake
we're going to keep them awake
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in the laboratory, under full supervision.
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There's no naps or caffeine, by the way,
so it's miserable for everyone involved.
so it's miserable for everyone involved.
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And then the next day,
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we're going to place those participants
inside an MRI scanner
inside an MRI scanner
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and we're going to have them
try and learn a whole list of new facts
try and learn a whole list of new facts
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as we're taking snapshots
of brain activity.
of brain activity.
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And then we're going to test them
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to see how effective
that learning has been.
that learning has been.
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And that's what you're looking at
here on the vertical axis.
here on the vertical axis.
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And when you put
those two groups head to head,
those two groups head to head,
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what you find is a quite significant,
40-percent deficit
40-percent deficit
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in the ability of the brain
to make new memories without sleep.
to make new memories without sleep.
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I think this should be concerning,
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considering what we know
is happening to sleep
is happening to sleep
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in our education populations right now.
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In fact, to put that in context,
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it would be the difference
in a child acing an exam
in a child acing an exam
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versus failing it miserably -- 40 percent.
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And we've gone on to discover
what goes wrong within your brain
what goes wrong within your brain
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to produce these types
of learning disabilities.
of learning disabilities.
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And there's a structure that sits
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on the left and the right side
of your brain, called the hippocampus.
of your brain, called the hippocampus.
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And you can think of the hippocampus
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almost like the informational
inbox of your brain.
inbox of your brain.
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It's very good at receiving
new memory files
new memory files
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and then holding on to them.
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And when you look at this structure
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in those people who'd had
a full night of sleep,
a full night of sleep,
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we saw lots of healthy
learning-related activity.
learning-related activity.
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Yet in those people
who were sleep-deprived,
who were sleep-deprived,
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we actually couldn't find
any significant signal whatsoever.
any significant signal whatsoever.
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So it's almost as though sleep deprivation
had shut down your memory inbox,
had shut down your memory inbox,
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and any new incoming files --
they were just being bounced.
they were just being bounced.
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You couldn't effectively
commit new experiences to memory.
commit new experiences to memory.
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So that's the bad that can happen
if I were to take sleep away from you,
if I were to take sleep away from you,
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but let me just come back
to that control group for a second.
to that control group for a second.
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Do you remember those folks
that got a full eight hours of sleep?
that got a full eight hours of sleep?
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Well, we can ask
a very different question:
a very different question:
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What is it about the physiological
quality of your sleep
quality of your sleep
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when you do get it
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that restores and enhances
your memory and learning ability
your memory and learning ability
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each and every day?
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And by placing electrodes
all over the head,
all over the head,
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what we've discovered
is that there are big, powerful brainwaves
is that there are big, powerful brainwaves
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that happen during
the very deepest stages of sleep
the very deepest stages of sleep
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that have riding on top of them
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these spectacular bursts
of electrical activity
of electrical activity
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that we call sleep spindles.
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And it's the combined quality
of these deep-sleep brainwaves
of these deep-sleep brainwaves
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that acts like a file-transfer
mechanism at night,
mechanism at night,
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shifting memories from a short-term
vulnerable reservoir
vulnerable reservoir
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to a more permanent long-term
storage site within the brain,
storage site within the brain,
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and therefore protecting them,
making them safe.
making them safe.
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And it is important that we understand
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what during sleep actually transacts
these memory benefits,
these memory benefits,
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because there are real medical
and societal implications.
and societal implications.
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And let me just tell you about one area
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that we've moved this work
out into, clinically,
out into, clinically,
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which is the context of aging
and dementia.
and dementia.
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Because it's of course no secret
that, as we get older,
that, as we get older,
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our learning and memory abilities
begin to fade and decline.
begin to fade and decline.
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But what we've also discovered
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is that a physiological signature of aging
is that your sleep gets worse,
is that your sleep gets worse,
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especially that deep quality of sleep
that I was just discussing.
that I was just discussing.
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And only last year,
we finally published evidence
we finally published evidence
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that these two things,
they're not simply co-occurring,
they're not simply co-occurring,
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they are significantly interrelated.
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And it suggests
that the disruption of deep sleep
that the disruption of deep sleep
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is an underappreciated factor
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that is contributing
to cognitive decline or memory decline
to cognitive decline or memory decline
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in aging, and most recently
we've discovered,
we've discovered,
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in Alzheimer's disease as well.
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Now, I know this is remarkably
depressing news.
depressing news.
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It's in the mail. It's coming at you.
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But there's a potential
silver lining here.
silver lining here.
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Unlike many of the other factors
that we know are associated with aging,
that we know are associated with aging,
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for example changes
in the physical structure of the brain,
in the physical structure of the brain,
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that's fiendishly difficult to treat.
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But that sleep is a missing piece
in the explanatory puzzle
in the explanatory puzzle
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of aging and Alzheimer's is exciting
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because we may be able
to do something about it.
to do something about it.
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And one way that we are
approaching this at my sleep center
approaching this at my sleep center
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is not by using
sleeping pills, by the way.
sleeping pills, by the way.
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Unfortunately, they are blunt instruments
that do not produce naturalistic sleep.
that do not produce naturalistic sleep.
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Instead, we're actually developing
a method based on this.
a method based on this.
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It's called direct current
brain stimulation.
brain stimulation.
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You insert a small amount
of voltage into the brain,
of voltage into the brain,
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so small you typically don't feel it,
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but it has a measurable impact.
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Now if you apply this stimulation
during sleep in young, healthy adults,
during sleep in young, healthy adults,
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as if you're sort of singing in time
with those deep-sleep brainwaves,
with those deep-sleep brainwaves,
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not only can you amplify
the size of those deep-sleep brainwaves,
the size of those deep-sleep brainwaves,
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but in doing so, we can almost
double the amount of memory benefit
double the amount of memory benefit
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that you get from sleep.
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The question now
is whether we can translate
is whether we can translate
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this same affordable,
potentially portable piece of technology
potentially portable piece of technology
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into older adults and those with dementia.
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Can we restore back
some healthy quality of deep sleep,
some healthy quality of deep sleep,
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and in doing so, can we salvage
aspects of their learning
aspects of their learning
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and memory function?
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That is my real hope now.
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That's one of our moon-shot
goals, as it were.
goals, as it were.
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So that's an example
of sleep for your brain,
of sleep for your brain,
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but sleep is just
as essential for your body.
as essential for your body.
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We've already spoken about sleep loss
and your reproductive system.
and your reproductive system.
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Or I could tell you about sleep loss
and your cardiovascular system,
and your cardiovascular system,
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and that all it takes is one hour.
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Because there is a global experiment
performed on 1.6 billion people
performed on 1.6 billion people
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across 70 countries twice a year,
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and it's called daylight saving time.
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Now, in the spring,
when we lose one hour of sleep,
when we lose one hour of sleep,
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we see a subsequent 24-percent increase
in heart attacks that following day.
in heart attacks that following day.
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In the autumn,
when we gain an hour of sleep,
when we gain an hour of sleep,
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we see a 21-percent
reduction in heart attacks.
reduction in heart attacks.
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Isn't that incredible?
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And you see exactly the same profile
for car crashes, road traffic accidents,
for car crashes, road traffic accidents,
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even suicide rates.
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But as a deeper dive,
I want to focus on this:
I want to focus on this:
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sleep loss and your immune system.
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And here, I'll introduce these delightful
blue elements in the image.
blue elements in the image.
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They are called natural killer cells,
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and you can think of natural killer cells
almost like the secret service agents
almost like the secret service agents
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of your immune system.
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They are very good at identifying
dangerous, unwanted elements
dangerous, unwanted elements
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and eliminating them.
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In fact, what they're doing here
is destroying a cancerous tumor mass.
is destroying a cancerous tumor mass.
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So what you wish for
is a virile set of these immune assassins
is a virile set of these immune assassins
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at all times,
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and tragically, that's what you don't have
if you're not sleeping enough.
if you're not sleeping enough.
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So here in this experiment,
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you're not going to have your sleep
deprived for an entire night,
deprived for an entire night,
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you're simply going to have your sleep
restricted to four hours
restricted to four hours
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for one single night,
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and then we're going to look to see
what's the percent reduction
what's the percent reduction
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in immune cell activity that you suffer.
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And it's not small -- it's not 10 percent,
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it's not 20 percent.
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There was a 70-percent drop
in natural killer cell activity.
in natural killer cell activity.
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That's a concerning state
of immune deficiency,
of immune deficiency,
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and you can perhaps understand
why we're now finding
why we're now finding
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significant links between
short sleep duration
short sleep duration
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and your risk for the development
of numerous forms of cancer.
of numerous forms of cancer.
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Currently, that list includes
cancer of the bowel,
cancer of the bowel,
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cancer of the prostate
and cancer of the breast.
and cancer of the breast.
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In fact, the link between a lack of sleep
and cancer is now so strong
and cancer is now so strong
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that the World Health Organization
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has classified any form
of nighttime shift work
of nighttime shift work
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as a probable carcinogen,
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because of a disruption
of your sleep-wake rhythms.
of your sleep-wake rhythms.
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So you may have heard of that old maxim
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that you can sleep when you're dead.
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Well, I'm being quite serious now --
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it is mortally unwise advice.
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We know this from epidemiological studies
across millions of individuals.
across millions of individuals.
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There's a simple truth:
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the shorter your sleep,
the shorter your life.
the shorter your life.
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Short sleep predicts all-cause mortality.
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And if increasing your risk
for the development of cancer
for the development of cancer
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or even Alzheimer's disease
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were not sufficiently disquieting,
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we have since discovered
that a lack of sleep will even erode
that a lack of sleep will even erode
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the very fabric of biological life itself,
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your DNA genetic code.
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So here in this study,
they took a group of healthy adults
they took a group of healthy adults
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and they limited them
to six hours of sleep a night
to six hours of sleep a night
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for one week,
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and then they measured the change
in their gene activity profile
in their gene activity profile
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relative to when those same individuals
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were getting a full eight hours
of sleep a night.
of sleep a night.
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And there were two critical findings.
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First, a sizable and significant 711 genes
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were distorted in their activity,
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caused by a lack of sleep.
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The second result
was that about half of those genes
was that about half of those genes
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were actually increased in their activity.
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The other half were decreased.
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Now those genes that were switched off
by a lack of sleep
by a lack of sleep
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were genes associated
with your immune system,
with your immune system,
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so once again, you can see
that immune deficiency.
that immune deficiency.
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In contrast, those genes
that were actually upregulated
that were actually upregulated
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or increased by way of a lack of sleep,
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were genes associated
with the promotion of tumors,
with the promotion of tumors,
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genes associated with long-term
chronic inflammation within the body,
chronic inflammation within the body,
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and genes associated with stress,
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and, as a consequence,
cardiovascular disease.
cardiovascular disease.
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There is simply no aspect of your wellness
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that can retreat at the sign
of sleep deprivation
of sleep deprivation
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and get away unscathed.
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It's rather like a broken
water pipe in your home.
water pipe in your home.
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Sleep loss will leak down
into every nook and cranny
into every nook and cranny
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of your physiology,
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even tampering with
the very DNA nucleic alphabet
the very DNA nucleic alphabet
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that spells out
your daily health narrative.
your daily health narrative.
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And at this point, you may be thinking,
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"Oh my goodness,
how do I start to get better sleep?
how do I start to get better sleep?
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What are you tips for good sleep?"
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Well, beyond avoiding
the damaging and harmful impact
the damaging and harmful impact
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of alcohol and caffeine on sleep,
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and if you're struggling
with sleep at night,
with sleep at night,
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avoiding naps during the day,
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I have two pieces of advice for you.
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The first is regularity.
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Go to bed at the same time,
wake up at the same time,
wake up at the same time,
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no matter whether
it's the weekday or the weekend.
it's the weekday or the weekend.
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Regularity is king,
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and it will anchor your sleep
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and improve the quantity
and the quality of that sleep.
and the quality of that sleep.
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The second is keep it cool.
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Your body needs to drop
its core temperature
its core temperature
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by about two to three degrees
Fahrenheit to initiate sleep
Fahrenheit to initiate sleep
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and then to stay asleep,
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and it's the reason
you will always find it easier
you will always find it easier
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to fall asleep in a room that's too cold
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than too hot.
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So aim for a bedroom temperature
of around 65 degrees,
of around 65 degrees,
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or about 18 degrees Celsius.
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15:29
That's going to be optimal
for the sleep of most people.
for the sleep of most people.
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And then finally,
in taking a step back, then,
in taking a step back, then,
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what is the mission-critical
statement here?
statement here?
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Well, I think it may be this:
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sleep, unfortunately,
is not an optional lifestyle luxury.
is not an optional lifestyle luxury.
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Sleep is a nonnegotiable
biological necessity.
biological necessity.
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It is your life-support system,
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and it is Mother Nature's
best effort yet at immortality.
best effort yet at immortality.
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And the decimation of sleep
throughout industrialized nations
throughout industrialized nations
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is having a catastrophic impact
on our health, our wellness,
on our health, our wellness,
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even the safety and the education
of our children.
of our children.
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It's a silent sleep loss epidemic,
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and it's fast becoming one of the greatest
public health challenges
public health challenges
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that we face in the 21st century.
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I believe it is now time for us
to reclaim our right
to reclaim our right
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to a full night of sleep,
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16:40
and without embarrassment
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or that unfortunate stigma of laziness.
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And in doing so, we can be reunited
with the most powerful elixir of life,
with the most powerful elixir of life,
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the Swiss Army knife
of health, as it were.
of health, as it were.
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And with that soapbox rant over,
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I will simply say, good night, good luck,
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and above all ...
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I do hope you sleep well.
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Thank you very much indeed.
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(Applause)
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Thank you.
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(Applause)
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Thank you so much.
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David Biello: No, no, no.
Stay there for a second.
Stay there for a second.
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Good job not running away, though.
I appreciate that.
I appreciate that.
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So that was terrifying.
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Matt Walker: You're welcome.
DB: Yes, thank you, thank you.
DB: Yes, thank you, thank you.
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Since we can't catch up on sleep,
what are we supposed to do?
what are we supposed to do?
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What do we do when we're, like,
tossing and turning in bed late at night
tossing and turning in bed late at night
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or doing shift work or whatever else?
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MW: So you're right,
we can't catch up on sleep.
we can't catch up on sleep.
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Sleep is not like the bank.
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You can't accumulate a debt
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and then hope to pay it off
at a later point in time.
at a later point in time.
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I should also note the reason
that it's so catastrophic
that it's so catastrophic
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and that our health
deteriorates so quickly,
deteriorates so quickly,
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first, it's because human beings
are the only species
are the only species
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that deliberately deprive
themselves of sleep
themselves of sleep
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for no apparent reason.
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DB: Because we're smart.
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MW: And I make that point
because it means that Mother Nature,
because it means that Mother Nature,
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throughout the course of evolution,
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has never had to face the challenge
of this thing called sleep deprivation.
of this thing called sleep deprivation.
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So she's never developed a safety net,
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and that's why when you undersleep,
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things just sort of implode so quickly,
both within the brain and the body.
both within the brain and the body.
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So you just have to prioritize.
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DB: OK, but tossing and turning in bed,
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what do I do?
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MW: So if you are staying in bed
awake for too long,
awake for too long,
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you should get out of bed
and go to a different room
and go to a different room
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and do something different.
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The reason is because your brain
will very quickly associate your bedroom
will very quickly associate your bedroom
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with the place of wakefulness,
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and you need to break that association.
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So only return to bed when you are sleepy,
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and that way you will relearn
the association that you once had,
the association that you once had,
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which is your bed is the place of sleep.
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So the analogy would be,
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you'd never sit at the dinner table,
waiting to get hungry,
waiting to get hungry,
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so why would you lie in bed,
waiting to get sleepy?
waiting to get sleepy?
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DB: Well, thank you for that wake-up call.
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Great job, Matt.
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MW: You're very welcome.
Thank you very much.
Thank you very much.
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ABOUT THE SPEAKER
Matt Walker - Sleep scientist, professor, authorMatt Walker is a brain scientist trying to understand why we sleep.
Why you should listen
Matt Walker's research examines the impact of sleep on human health and disease. He got his PhD from the Medical Research Council in London, UK, and subsequently became a Professor of Psychiatry at Harvard Medical School. He's currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Director of the Center for Human Sleep Science.
Walker has received funding awards from the National Science Foundation and the National Institutes of Health, and he's a Kavli Fellow of the National Academy of Sciences. He has shared his research on the importance of sleep on television and radio outlets including CBS's "60 Minutes," National Geographic, NOVA Science, NRP and the BBC. He is the author of the international bestseller Why We Sleep.
Matt Walker | Speaker | TED.com