TEDGlobal 2010
Jessa Gamble: Our natural sleep cycle is nothing like what we do now
Jessa Gamble: Siklus tidur alami kita
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Di dunia saat ini, untuk menyeimbangkan sekolah, pekerjaan, anak-anak, dan hal lainnya, sebagian besar dari kita hanya dapat berharap mendapatkan delapan jam tidur seperti yang disarankan. Dengan pemeriksaan ilmiah di balik jam tubuh kita, Jessa Gamble mengungkapkan program istirahat mengejutkan dan penting yang harus kita lakukan.
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.
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Mari kita mulai dengan siang dan malam.
00:18
Life evolved under conditions
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Kehidupan berkembang di bawah kondisi
00:20
of light and darkness,
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terang dan gelap,
00:22
light and then darkness.
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terang lalu gelap.
00:24
And so plants and animals
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Sehingga tumbuhan dan hewan
00:26
developed their own internal clocks
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mengembangkan jam internalnya masing-masing
00:28
so that they would be ready for these changes in light.
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agar mereka siap menghadapi perubahan cahaya ini.
00:30
These are chemical clocks,
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Ini adalah jam kimia,
00:32
and they're found in every known being that has two or more cells
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yang dapat ditemukan di setiap makhluk hidup yang memiliki dua atau lebih sel
00:35
and in some that only have one cell.
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dan beberapa makhluk hidup bersel satu.
00:38
I'll give you an example --
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Saya akan memberikan sebuah contoh.
00:40
if you take a horseshoe crab off the beach,
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Jika anda mengambil kepiting mimi dari pantai,
00:42
and you fly it all the way across the continent,
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dan membawanya terbang melintasi benua,
00:44
and you drop it into a sloped cage,
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meletakkannya di dalam kandang yang miring,
00:47
it will scramble up the floor of the cage
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dia akan berjuang mencari tempat yang lebih tinggi.
00:49
as the tide is rising
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saat ombak mulai pasang
00:51
on its home shores,
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di pantai asalnya
00:53
and it'll skitter down again right as the water is receding
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dan dia akan turun kembali saat air surut
00:55
thousands of miles away.
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ribuan mil jauhnya.
00:58
It'll do this for weeks,
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Dia akan melakukannya berminggu-minggu
01:00
until it kind of gradually loses the plot.
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sampai dia secara bertahap kehilangan perasaannya.
01:03
And it's incredible to watch,
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Suatu hal yang luar biasa untuk dilihat,
01:05
but there's nothing psychic or paranormal going on;
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namun tidak ada hal yang aneh atau mistis terjadi di sini;
01:07
it's simply that these crabs have internal cycles
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sederhananya kepiting mimi ini memiliki siklus internal
01:10
that correspond, usually, with what's going on around it.
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yang sesuai, biasanya, dengan apa yang terjadi di sekitarnya.
01:15
So, we have this ability as well.
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Jadi, kita juga memiliki kemampuan yang sama.
01:17
And in humans, we call it the "body clock."
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Dan di manusia, kita menyebutnya jam tubuh.
01:20
You can see this most clearly when you take away someone's watch
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Kalian dapat melihat dengan jelas saat kalian mengambil jam weker seseorang
01:23
and you shut them into a bunker, deep underground,
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dan menyimpannya dalam bunker, jauh di bawah tanah,
01:26
for a couple of months. (Laughter)
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selama beberapa bulan.
01:28
People actually volunteer for this,
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Orang-orang ini biasanya melakukannya dengan sukarela,
01:30
and they usually come out
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dan setelahnya mereka biasanya terlihat
01:32
kind of raving about their productive time in the hole.
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agak menggerutu karena waktu produktif mereka kacau.
01:34
So, no matter how atypical these subjects would have to be,
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Namun, bagaimanapun perbedaan orang-orang ini,
01:37
they all show the same thing.
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mereka semua menunjukkan hal yang sama.
01:39
They get up just a little bit later every day -- say 15 minutes or so --
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Setiap hari, mereka hanya terlambat bangun sedikit -- katakanlah 15 menit --
01:42
and they kind of drift all the way around the clock like this
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dan pelan-pelan bergeser mengikuti waktu seperti ini
01:45
over the course of the weeks.
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selama berminggu-minggu.
01:47
And so, in this way we know that they are working on their own internal clocks,
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Jadi, dengan cara ini, kita tahu mereka bekerja pada jam tubuh mereka sendiri,
01:50
rather than somehow sensing the day outside.
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dibandingkan merasakan terang dari luar.
01:54
So fine, we have a body clock,
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Baiklah, kita memiliki jam tubuh,
01:56
and it turns out that it's incredibly important in our lives.
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yang ternyata luar biasa penting bagi hidup kita.
01:59
It's a huge driver for culture
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Suatu penggerak budaya yang besar,
02:01
and I think that it's the most underrated force on our behavior.
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dan saya rasa ini adalah kekuatan yang paling diremehkan dari tindakan kita.
02:07
We evolved as a species near the equator,
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Kita berevolusi sebagai spesies di dekat khatulistiwa,
02:09
and so we're very well-equipped
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sehingga kita terlengkapi dengan baik
02:11
to deal with 12 hours of daylight
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untuk menghadapi 12 jam sinar matahari
02:13
and 12 hours of darkness.
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dan 12 jam kegelapan.
02:15
But of course, we've spread to every corner of the globe
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Namun tentu saja, kita telah menyebar ke setiap penjuru bumi
02:17
and in Arctic Canada, where I live,
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dan di Kanada Arktik, di mana saya tinggal,
02:19
we have perpetual daylight in summer
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matahari bersinar terus-menerus selama musim panas
02:21
and 24 hours of darkness in winter.
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dan 24 jam kegelapan di musin dingin.
02:24
So the culture, the northern aboriginal culture,
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Jadi budaya, budaya asli utara,
02:27
traditionally has been highly seasonal.
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secara tradisi sangat tergantung pada musim.
02:29
In winter, there's a lot of sleeping going on;
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Di musim dingin, kami banyak tidur.
02:32
you enjoy your family life inside.
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Menikmati kehidupan keluarga di dalam rumah.
02:34
And in summer, it's almost manic hunting
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Di musim panas, kami seperti keranjingan berburu
02:37
and working activity very long hours,
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dan bekerja sangat lama,
02:39
very active.
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sangat aktif.
02:42
So, what would our natural rhythm look like?
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Jadi, seperti apa irama alami kita?
02:44
What would our sleeping patterns be
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Bagaimana pola tidur kita
02:47
in the sort of ideal sense?
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dalam kondisi ideal?
02:50
Well, it turns out
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Ternyata
02:52
that when people are living
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saat manusia hidup
02:54
without any sort of artificial light at all,
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tanpa ada cahaya buatan sama sekali,
02:56
they sleep twice every night.
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mereka tidur dua kali setiap malam.
02:58
They go to bed around 8:00 p.m.
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Mereka tidur sekitar jam 8 malam.
03:00
until midnight
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hingga tengah malam
03:02
and then again, they sleep
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lalu, mereka tidur kembali
03:04
from about 2:00 a.m. until sunrise.
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dari jam 2 pagi hingga matahari terbit.
03:07
And in-between, they have a couple of hours
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Di antaranya, mereka menghabiskan beberapa jam
03:09
of sort of meditative quiet in bed.
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untuk bertapa dengan tenang di tempat tidur.
03:12
And during this time,
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Dan selama waktu ini
03:14
there's a surge of prolactin,
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ada peningkatan prolaktin,
03:16
the likes of which a modern day never sees.
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sesuatu yang tidak pernah terlihat di kehidupan modern.
03:19
The people in these studies
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Para peserta penelitian ini
03:21
report feeling so awake during the daytime,
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melaporkan merasa sangat terjaga di siang hari
03:23
that they realize
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dan mereka menyadari
03:25
they're experiencing true wakefulness
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pengalaman terjaga yang sebenarnya.
03:27
for the first time in their lives.
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untuk pertama kalinya dalam hidup mereka.
03:29
So, cut to the modern day.
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Jadi, dalam kehidupan modern.
03:31
We're living in a culture of jet lag,
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Kita tinggal di dalam budaya jet lag,
03:33
global travel,
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perjalanan global,
03:35
24-hour business,
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bisnis 24 jam,
03:38
shift work.
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bekerja bergiliran.
03:41
And you know, our modern ways
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Dan kalian tahu, cara modern kita
03:43
of doing things
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untuk melakukan sesuatu
03:45
have their advantages,
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memiliki keuntungannya sendiri,
03:47
but I believe we should understand the costs.
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namun saya percaya kita harus memahami harganya.
03:50
Thank you.
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Terima kasih.
03:52
(Applause)
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(Tepuk tangan)
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