TEDGlobal 2010
Jessa Gamble: Our natural sleep cycle is nothing like what we do now
杰莎·甘布尔：我们的自然睡眠周期
Filmed:
Readability: 3.5
3,071,823 views
当今世界中，我们要在学校、工作、孩子及其他事项中保持平衡，我们中多数的人都无法达到推荐的八小时睡眠。杰莎·甘布尔检视了我们身体内生物钟背后的科学，揭示出我们应留意的令人惊讶的实质的休息方案。
Jessa Gamble - Writer
Jessa Gamble writes about sleep and time, showing how our internal body clock struggles against our always-on global culture. Full bio
Jessa Gamble writes about sleep and time, showing how our internal body clock struggles against our always-on global culture. Full bio
Double-click the English transcript below to play the video.
00:16
Let's start with day and night.
0
1000
2000
让我们从日夜开始。
00:18
Life evolved under conditions
1
3000
2000
生命的进化在
00:20
of light and darkness,
2
5000
2000
光明与黑暗中进行，
00:22
light and then darkness.
3
7000
2000
光明，然后是黑暗。
00:24
And so plants and animals
4
9000
2000
因此植物和动物
00:26
developed their own internal clocks
5
11000
2000
都进化出自己的内部时钟，
00:28
so that they would be ready for these changes in light.
6
13000
2000
这使得他们能适应光线的改变。
00:30
These are chemical clocks,
7
15000
2000
这是化学时钟，
00:32
and they're found in every known being that has two or more cells
8
17000
3000
每个已知的多细胞生物体内都有这种时钟，
00:35
and in some that only have one cell.
9
20000
3000
部分单细胞生物也有这种时钟。
00:38
I'll give you an example --
10
23000
2000
举个例子。
00:40
if you take a horseshoe crab off the beach,
11
25000
2000
如果你从海滩上抓一只鲎，
00:42
and you fly it all the way across the continent,
12
27000
2000
把它空运到大陆的另一端，
00:44
and you drop it into a sloped cage,
13
29000
3000
接着把它放入一个倾斜的笼子里，
00:47
it will scramble up the floor of the cage
14
32000
2000
在它数千里外家乡的海岸
00:49
as the tide is rising
15
34000
2000
涨潮的时候，
00:51
on its home shores,
16
36000
2000
它会爬到笼子的高处。
00:53
and it'll skitter down again right as the water is receding
17
38000
2000
而退潮时它又会
00:55
thousands of miles away.
18
40000
3000
退回笼子底部。
00:58
It'll do this for weeks,
19
43000
2000
这种行为它会重复数个星期，
01:00
until it kind of gradually loses the plot.
20
45000
3000
直到它渐渐失去这种判断能力。
01:03
And it's incredible to watch,
21
48000
2000
这非常不可思议，
01:05
but there's nothing psychic or paranormal going on;
22
50000
2000
但这不是什么灵异或是超自然现象；
01:07
it's simply that these crabs have internal cycles
23
52000
3000
原因很简单，这些鲎拥有
01:10
that correspond, usually, with what's going on around it.
24
55000
3000
能与周围环境相协调的内部周期。
01:15
So, we have this ability as well.
25
60000
2000
我们也有这种能力。
01:17
And in humans, we call it the "body clock."
26
62000
3000
就人类而言，我们称之为生物钟。
01:20
You can see this most clearly when you take away someone's watch
27
65000
3000
当你拿走某个人的手表，把他关进一个深入地下的地下堡垒
01:23
and you shut them into a bunker, deep underground,
28
68000
3000
关上几个月，你就能更清楚地观察到
01:26
for a couple of months. (Laughter)
29
71000
2000
生物钟的作用。
01:28
People actually volunteer for this,
30
73000
2000
实际上有志愿者做过这个实验，
01:30
and they usually come out
31
75000
2000
他们从洞里出来时
01:32
kind of raving about their productive time in the hole.
32
77000
2000
对他们在洞里的时间有点混乱。
01:34
So, no matter how atypical these subjects would have to be,
33
79000
3000
不管这些志愿者显得多不合逻辑，
01:37
they all show the same thing.
34
82000
2000
有一件事可以确认。
01:39
They get up just a little bit later every day -- say 15 minutes or so --
35
84000
3000
他们每天都比之前晚起一点--大约15分钟左右--
01:42
and they kind of drift all the way around the clock like this
36
87000
3000
在这几星期内他们的生物钟就
01:45
over the course of the weeks.
37
90000
2000
像这样不断向后推延。
01:47
And so, in this way we know that they are working on their own internal clocks,
38
92000
3000
而且，就这样，我们知道他们是用自己的生物钟做到这点的，
01:50
rather than somehow sensing the day outside.
39
95000
3000
而不是用某种方式感知外面的日光。
01:54
So fine, we have a body clock,
40
99000
2000
那么好的，我们有生物钟，
01:56
and it turns out that it's incredibly important in our lives.
41
101000
3000
并且它对我们的生活极其重要。
01:59
It's a huge driver for culture
42
104000
2000
它也是文化的巨大推动力，
02:01
and I think that it's the most underrated force on our behavior.
43
106000
3000
我认为这是在我们的行为中最被低估的一种力量。
02:07
We evolved as a species near the equator,
44
112000
2000
我们人类是从赤道附近进化而来的一个物种，
02:09
and so we're very well-equipped
45
114000
2000
因此我们能非常好的
02:11
to deal with 12 hours of daylight
46
116000
2000
适应12小时的白昼和
02:13
and 12 hours of darkness.
47
118000
2000
12小时的黑夜。
02:15
But of course, we've spread to every corner of the globe
48
120000
2000
不过当然，我们现在已经遍布全球的每个角落，
02:17
and in Arctic Canada, where I live,
49
122000
2000
在我居住的加拿大北极地区，
02:19
we have perpetual daylight in summer
50
124000
2000
夏天是极昼，
02:21
and 24 hours of darkness in winter.
51
126000
3000
而冬天则是极夜。
02:24
So the culture, the northern aboriginal culture,
52
129000
3000
因此传统上北部原住民文化
02:27
traditionally has been highly seasonal.
53
132000
2000
是高度季节性的。
02:29
In winter, there's a lot of sleeping going on;
54
134000
3000
在冬天，睡眠时间很长。
02:32
you enjoy your family life inside.
55
137000
2000
人们在室内享受家庭生活。
02:34
And in summer, it's almost manic hunting
56
139000
3000
而在夏天则是疯狂的狩猎
02:37
and working activity very long hours,
57
142000
2000
及很长时间的劳作，
02:39
very active.
58
144000
2000
非常活跃。
02:42
So, what would our natural rhythm look like?
59
147000
2000
那么，我们的自然节奏应该是什么样的呢？
02:44
What would our sleeping patterns be
60
149000
3000
我们的理想中的睡眠模式
02:47
in the sort of ideal sense?
61
152000
3000
应是什么样的呢？
02:50
Well, it turns out
62
155000
2000
嗯，事实表明，
02:52
that when people are living
63
157000
2000
当生活在完全没有
02:54
without any sort of artificial light at all,
64
159000
2000
任何人工光源的环境中时，
02:56
they sleep twice every night.
65
161000
2000
人们会每晚睡两次。
02:58
They go to bed around 8:00 p.m.
66
163000
2000
人们在晚上8点左右睡觉。
03:00
until midnight
67
165000
2000
直到午夜，
03:02
and then again, they sleep
68
167000
2000
接着再次入睡，
03:04
from about 2:00 a.m. until sunrise.
69
169000
3000
大约从凌晨2点直到日出。
03:07
And in-between, they have a couple of hours
70
172000
2000
在这两次睡眠之间，有几个小时
03:09
of sort of meditative quiet in bed.
71
174000
3000
在床上安静的沉思。
03:12
And during this time,
72
177000
2000
在这段时间内，
03:14
there's a surge of prolactin,
73
179000
2000
催乳素产生
03:16
the likes of which a modern day never sees.
74
181000
3000
这样的情况在现代社会不会出现。
03:19
The people in these studies
75
184000
2000
这些研究中的人们
03:21
report feeling so awake during the daytime,
76
186000
2000
在白天觉得很清醒，
03:23
that they realize
77
188000
2000
他们意识到
03:25
they're experiencing true wakefulness
78
190000
2000
正在经历生命中的
03:27
for the first time in their lives.
79
192000
2000
第一次真正的失眠。
03:29
So, cut to the modern day.
80
194000
2000
那么，转到现代社会。
03:31
We're living in a culture of jet lag,
81
196000
2000
我们的文化中充满时差，
03:33
global travel,
82
198000
2000
全球旅行，
03:35
24-hour business,
83
200000
3000
24小时营业，
03:38
shift work.
84
203000
3000
倒班工作。
03:41
And you know, our modern ways
85
206000
2000
你知道，我们现代人的
03:43
of doing things
86
208000
2000
这种生活方式
03:45
have their advantages,
87
210000
2000
有它的优点，
03:47
but I believe we should understand the costs.
88
212000
3000
但我想我们应该明白所付出的代价。
03:50
Thank you.
89
215000
2000
谢谢。
03:52
(Applause)
90
217000
2000
（掌声）
ABOUT THE SPEAKER
Jessa Gamble - WriterJessa Gamble writes about sleep and time, showing how our internal body clock struggles against our always-on global culture.
Why you should listen
Jessa Gamble is an award-winning writer from Oxford, who lives in the Canadian Subarctic. Now that humanity has spread right to the Earth's poles and adopted a 24-hour business day, Gamble argues that our internal clocks struggle against our urban schedules. Her work documents the rituals surrounding daily rhythms, which along with local languages and beliefs are losing their rich global diversity and succumbing to a kind of circadian imperialism.
A dynamic new voice in popular science, Gamble was awarded a 2007 Science in Society journalism award from the Canadian Science Writers Association for her first-person account of daily life at the Eureka High Arctic Weather Station. She is the author of Siesta and The Midnight Sun: How We Measure and Experience Time.
Jessa Gamble | Speaker | TED.com