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 dobiti više
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Nema boljeg od dobrog noćnog sna. Što ako bi nam tehnologija mogla pomoći da izvučemo što više iz toga? Dan Gartenberg radi na tehnologiji koja potiče duboki san, najregenerativniju fazu koja (među ostalim čudesnim stvarima) može pomoći u uspostavljanju naših sjećanja i formiranju naše ličnosti. Saznajte više o tome kako reprodukcija zvukova, koji odražavaju moždane valove tijekom te faze, može 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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Što kada biste mogli učinkovitije spavati?
00:17
As a sleep scientist,
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Znanstveno proučavam spavanje
00:19
this is the question
that has captivated me
that has captivated me
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pa me ovo pitanje zaokuplja
00:22
for the past 10 years.
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posljednjih 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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Žarulja i tehnologija
donijele su nam svijet
donijele su nam svijet
00:28
of 24-hour work and productivity,
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24-satnog rada i produktivnosti,
00:32
it has come at the cost
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no, to ima svoju cijenu,
00:34
of our naturally occurring
circadian rhythm
circadian rhythm
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utječe na naš urođeni biološki ritam
00:37
and our body's need for sleep.
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i potrebe našeg tijela za snom.
00:40
The circadian rhythm dictates
our energy level throughout the day,
our energy level throughout the day,
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Biološki ritam određuje
našu razinu energije tijekom dana,
našu razinu energije tijekom 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
globalno testiranje ovog ritma,
globalno testiranje ovog ritma,
00:49
which is putting our sleep health
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koji ugrožava zdravlje našeg sna,
00:51
and ultimately
our life quality in jeopardy.
our life quality in jeopardy.
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kao i kvalitetu našeg života.
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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ne spavamo koliko bismo trebali,
00:59
with the average American
sleeping a whole hour less
sleeping a whole hour less
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prosječan Amerikanac spava puni sat manje
01:03
than they did in the 1940s.
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nego u 1940-ima.
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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odlučili smo se ponositi time
01:09
that we can get by on not enough sleep.
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što možemo izdržati bez dovoljno sna.
01:12
This all adds up to a real health crisis.
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Sve to dovodi do stvarnog
ugrožavanja zdravlja.
ugrožavanja zdravlja.
01:16
Most of us know that poor sleep
is linked to diseases
is linked to diseases
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Većina zna da je manjak sna
povezan s bolestima
povezan s bolestima
01:20
like Alzheimer's, cardiovascular disease,
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poput Alzheimerove,
bolesti srca i krvnih žila,
bolesti srca i krvnih žila,
01:23
stroke and diabetes.
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moždanog udara i dijabetesa.
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 ne liječite poremećaje
poput apneje u snu,
poput apneje u snu,
01:29
you're more likely
to get many of these illnesses.
to get many of these illnesses.
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veća je vjerojatnost
da ćete dobiti neku od tih bolesti.
da ćete dobiti neku od tih bolesti.
01:33
But did you know about sleep's impact
on your mental states?
on your mental states?
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Jeste li znali da san utječe
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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Zbog lošeg sna donosimo
riskantne, nagle odluke,
riskantne, nagle odluke,
01:42
and is a drain
on our capacity for empathy.
on our capacity for empathy.
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a iscrpljuje se i naša
sposobnost empatije.
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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Kada zbog neispavanosti
postanemo osjetljiviji na vlastitu bol,
postanemo osjetljiviji 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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ne čudi da nam je teško
suosjećati s drugima
suosjećati s drugima
01:56
and just generally
being a good and healthy person
being a good and healthy person
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i općenito nam je teško
biti zdrava i dobra osoba,
biti zdrava i dobra osoba,
01:59
when we're sleep-deprived.
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kada smo neispavani.
02:01
Scientists are now starting to understand
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Znanstvenici sada počinju uviđati
02:04
how not only the quantity
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da osim kvantitete,
02:06
but also the quality of sleep
impacts our health and well-being.
impacts our health and well-being.
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na naše zdravlje i boljitak
utječe i kvaliteta sna.
utječe i kvaliteta sna.
02:12
My research focuses
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U istraživanju sam usmjeren
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 znanstvenici smatraju
najregenerativnijom fazom sna:
najregenerativnijom fazom sna:
02:19
deep sleep.
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duboki san.
02:20
We now know that generally speaking,
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Znamo da, općenito govoreći,
02:23
there are three stages of sleep:
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postoje tri faze sna:
02:25
light sleep,
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laki san,
02:27
rapid eye movement or REM
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brzo kretanje očiju ili REM
02:29
and deep sleep.
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te 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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Te faze mjerimo postavljanjem
elektroda na glavu, bradu i prsa.
elektroda na glavu, bradu i prsa.
02:37
In light sleep and REM,
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U lakom snu 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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naši moždani valovi vrlo su slični
onima iz stanja budnosti.
onima iz stanja budnosti.
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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No, u dubokom snu javljaju se
dugi moždani valovi
dugi moždani valovi
02:47
that are very different
from our waking life brain waves.
from our waking life brain waves.
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koji su bitno različiti
od naših valova u budnom stanju.
od naših valova u budnom stanju.
02:51
These long-burst brain waves
are called delta waves.
are called delta waves.
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Ti dugi moždani valovi
zovu se delta valovi.
zovu se delta valovi.
02:56
When we don't get the deep sleep we need,
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Kada nemamo dovoljno dubokog sna,
02:59
it inhibits our ability to learn
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otežana je naša sposobnost učenja
03:01
and for our cells and bodies to recover.
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te obnavljanja naših stanica i tijela.
03:04
Deep sleep is how we convert
all those interactions
all those interactions
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U stanju dubokog sna, sve one interakcije
03:08
that we make during the day
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koje imamo tijekom dana,
03:09
into our long-term memory
and personalities.
and personalities.
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prelaze u dugotrajnu memoriju
i osobine ličnosti.
i osobine ličnosti.
03:13
As we get older,
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Kako starimo,
03:14
we're more likely to lose
these regenerative delta waves.
these regenerative delta waves.
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vjerojatno ćemo izgubiti
te regenerativne delta valove.
te regenerativne delta valove.
03:18
So in way, deep sleep and delta waves
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Stoga su duboki san i delta valovi
03:20
are actually a marker
for biological youth.
for biological youth.
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zapravo, pokazatelj biološke mladosti.
03:25
So naturally, I wanted to get
more deep sleep for myself
more deep sleep for myself
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Naravno da sam i sam želio
što više dubokog sna
što 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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pa sam doslovno isprobao
skoro svaki mogući uređaj i spravicu,
skoro svaki mogući uređaj i spravicu,
03:34
consumer-grade, clinical-grade,
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one za potrošače, one klinički ispitane,
03:36
what have you.
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što god želite.
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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Mnogo sam naučio iz toga
i shvatio da zaista, kao i većina ljudi,
i shvatio da zaista, kao i većina ljudi,
03:42
eight hours of sleep.
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trebam osam sati sna.
03:44
I even shifted my circadian component
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Čak sam promijenio svoj biološki ritam
03:47
by changing my meals,
exercise and light exposure,
exercise and light exposure,
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mijenjajući raspored obroka,
vježbanja i izlaganja svjetlosti,
vježbanja i izlaganja svjetlosti,
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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no, i dalje nisam uspio postići
dublji noćni san.
dublji noćni san.
03:55
that is until I met
Dr. Dmitry Gerashchenko
Dr. Dmitry Gerashchenko
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Sve dok nisam sreo
dr. Dmitryja Gerashchenka
dr. Dmitryja Gerashchenka
03:58
from Harvard Medical School.
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s Medicinskog fakulteta na Harvardu.
04:00
Dmitry told me about
a new finding in the literature,
a new finding in the literature,
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Dmitry mi je ispričao
o novom objavljenom nalazu
o novom objavljenom nalazu
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 kojem je laboratorij iz Njemačke pokazao
da puštanjem određenih zvukova
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 postići dublji i učinkovitiji san.
04:15
And what's more, is that this lab showed
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Osim toga, 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
vaše 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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Dmitry 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 raditi na pronalasku načina
kako stvoriti tu tehnologiju.
kako stvoriti tu tehnologiju.
04:28
With our research lab
collaborators at Penn State,
collaborators at Penn State,
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S našim suradnicima
sa sveučilišta Penn State,
sa sveučilišta Penn State,
04:32
we designed experiments
in order to validate our system.
in order to validate our system.
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kreirali smo eksperimente s ciljem
provjere našeg sustava.
provjere našeg sustava.
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 sredstva
od strane National Science Foundation-a
od strane National Science Foundation-a
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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za razvoj tehnologije
za stimulaciju dubokog sna.
za stimulaciju dubokog sna.
04:45
Here's how it works.
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Evo kako to izgleda.
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 ih spojimo na neke uređaje,
04:50
two of which I have on right here --
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od kojih dva imam ovdje
04:52
not a fashion statement.
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i nisu dio modnog stila.
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 smo detektirali
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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pustili smo im zvukove
za stimulaciju dubokog sna
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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Pustit ću vam sada taj zvuk.
05:08
(Repeating sound waves)
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(Ponavljajući zvučni valovi)
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 valovi
kao i vaši moždani valovi
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 tih
regenerativnih delta valova.
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 sljedećeg dana pitali
ispitanike o ovim zvukovima,
ispitanike 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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iako je njihov mozak
pokazao još više delta valova.
pokazao 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
jednog ispitanika istraživanja.
jednog ispitanika istraživanja.
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 reproducirali.
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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Iz njega vidite
05:58
that the sound is actually producing
more of these regenerative delta waves.
more of these regenerative delta waves.
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kako taj zvuk potiče stvaranje
još više regenerativnih delta valova.
još više regenerativnih delta valova.
06:04
We learned that we could
accurately track sleep
accurately track sleep
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Naučili smo kako precizno pratiti san
06:06
without hooking people up to electrodes
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bez da ljude povežemo na elektrode,
06:09
and make people sleep deeper.
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a kako bismo im omogućili dublji san.
06:12
We're continuing to develop
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Nastavljamo s 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
koliko bi mogao biti,
koliko bi mogao biti,
06:24
but maybe one day soon,
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ali možda bismo uskoro
06:26
we could wear a small device
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mogli nositi mali uređaj
06:28
and get more out of our sleep.
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i dobiti više od svog sna.
06:31
Thank you.
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Hvala vam.
06:32
(Applause)
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(Pljesak)
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