ABOUT THE SPEAKER
Russell Foster - Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms.

Why you should listen

Much as your ear does double duty (balance plus hearing), Russell Foster posits that the eye has two jobs: creating vision, but also -- as a completely separate function -- managing our perception of light and dark, providing the clues that our circadian rhythms need to regulate sleep-wake cycles. He and his team at the University of Oxford are exploring a third kind of photoreceptor in the eye: not a rod or a cone but a photosensitive retinal ganglion cell (pRGC) that detects light/dark and feeds that information to the circadian system. As Foster explains: "Embedded within our genes, and almost all life on Earth, are the instructions for a biological clock that marks the passage of approximately 24 hours." Light and dark help us synchronize this inner clock with the outside world.
 
The research on light perception hits home as we age -- faced with fading vision, we also risk disrupted sleep cycles, which have very serious consequences, including lack of concentration, depression and cognitive decline. The more we learn about how our eyes and bodies create our sleep cycles, the more seriously we can begin to take sleep as a therapy.

More profile about the speaker
Russell Foster | Speaker | TED.com
TEDGlobal 2013

Russell Foster: Why do we sleep?

罗素·福斯特: 我们为什么要睡觉?

Filmed:
8,011,042 views

罗素·福斯特是一位睡眠神经科学家,他研究脑部的睡眠周期。他提问:关于睡眠,我们知道什么?事实证明,对于占据我们三分之一生命时光的这件事,我们知之甚少。在此次演讲中,福斯特分享了关于睡眠原因的三种流行的理论,揭示了对于不同年龄层需要睡眠量的一些迷思,也提出了一些大胆的将睡眠作为预测心理健康的新用途。
- Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms. Full bio

Double-click the English transcript below to play the video.

00:12
What I'd like to do today今天 is talk about one
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我今天想和大家探讨的是
00:15
of my favorite喜爱 subjects主题,
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一个我很喜欢的主题,
00:16
and that is the neuroscience神经科学 of sleep睡觉.
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神经科学睡眠。
00:20
Now, there is a sound声音 --
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现在,有一个声音——
00:23
(Alarm报警 clock时钟) --
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(闹钟声)——
00:25
aahAAH, it worked工作 --
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哈哈,它响了——
00:27
a sound声音 that is desperately拼命, desperately拼命 familiar to most of us,
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我们大部人对这声音都非常非常熟悉,
00:30
and of course课程 it's the sound声音 of the alarm报警 clock时钟.
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当然,这是闹钟声。
00:33
And what that truly ghastly阴森, awful可怕 sound声音 does
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这个讨人厌的可怕的声音做了什么呢
00:36
is stop the single most important重要 behavioral行为的 experience经验
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它终止了我们所拥有的非常重要的一种行为体验
00:41
that we have, and that's sleep睡觉.
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那就是睡眠。
00:44
If you're an average平均 sort分类 of person,
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如果你是一个正常人,
00:48
36 percent百分 of your life will be spent花费 asleep睡着,
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那么你生命的36%都将花在睡眠上,
00:52
which哪一个 means手段 that if you live生活 to 90,
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这意味着如果你活到90岁,
00:54
then 32 years年份 will have been spent花费 entirely完全 asleep睡着.
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那么32年的时间完完全全地都用在了睡眠上。
01:01
Now what that 32 years年份 is telling告诉 us
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这32年告诉我们
01:03
is that sleep睡觉 at some level水平 is important重要.
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在某种程度上睡眠是重要的。
01:06
And yet然而, for most of us, we don't give sleep睡觉 a second第二 thought.
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但是,对于大部人来说,我们不会对睡眠这件事多加思索。
01:09
We throw it away.
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我们把它扔掉了。
01:11
We really just don't think about sleep睡觉.
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关于睡眠,我们没有真正好好思考过。
01:14
And so what I'd like to do today今天
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所以,今天我要做的就是
01:16
is change更改 your views意见,
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改变你们对睡眠的认识,
01:18
change更改 your ideas思路 and your thoughts思念 about sleep睡觉.
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改变你们对睡眠的想法和观点。
01:21
And the journey旅程 that I want to take you on,
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在带领你们开始这段旅程的时候,
01:23
we need to start开始 by going back in time.
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我们先来个时光倒流。
01:28
"Enjoy请享用 the honey-heavy蜂蜜重 dew of slumber睡眠."
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“享受沉稳香甜的睡眠甘露。”
01:33
Any ideas思路 who said that?
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知道谁说过这话吗?
01:36
Shakespeare's莎士比亚 Julius朱利叶斯 Caesar凯撒.
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莎士比亚的凯撒大帝。
01:39
Yes, let me give you a few少数 more quotes报价.
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对,我再给你们多念点引用的句子吧。
01:42
"O sleep睡觉, O gentle温和 sleep睡觉, nature's大自然 soft柔软的 nurse护士,
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“噢,睡眠,噢,温柔的睡眠,自然界的温柔护士,
01:46
how have I frighted吓坏了 thee?"
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我吓坏你了吗?”
01:47
Shakespeare莎士比亚 again, from -- I won't惯于 say it --
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又是莎士比亚的,但我不会说出处。
01:50
the Scottish苏格兰的 play. [Correction更正: Henry亨利 IVIV, Part部分 2]
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那是一个苏格兰戏剧。[更正:应为亨利四世,第二部分]
01:52
(Laughter笑声)
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(笑声)
01:54
From the same相同 time:
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来自同一时代:
01:55
"Sleep睡觉 is the golden金色 chain
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“睡眠是一个金链条
01:57
that ties联系 health健康 and our bodies身体 together一起."
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将我们的健康和身体紧联。”
02:00
Extremely非常 prophetic预言的, by Thomas托马斯 Dekker德克尔,
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托马斯·德克尔曾说过的,非常有预见性。
02:02
another另一个 Elizabethan伊丽莎白 dramatist剧作家.
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另一位伊丽莎白时代的剧作家。
02:04
But if we jump forward前锋 400 years年份,
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如果我们前进400年,
02:07
the tone about sleep睡觉 changes变化 somewhat有些.
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关于睡眠的论调变了,
02:10
This is from Thomas托马斯 Edison爱迪生, from the beginning开始 of the 20th century世纪.
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下面这一句是托马斯·爱迪生说的,在20世纪初期,
02:14
"Sleep睡觉 is a criminal刑事 waste浪费 of time
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“睡眠是犯罪性的时间浪费,
02:16
and a heritage遗产 from our cave洞穴 days." Bang.
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是原始人的遗物。” 砰。
02:18
(Laughter笑声)
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(笑声)
02:21
And if we also jump into the 1980s, some of you
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如果我们再跳到1980年代,
02:25
may可能 remember记得 that Margaret玛格丽特 Thatcher撒切尔
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你们有些人可能会记得撒切尔夫人
02:27
was reported报道 to have said, "Sleep睡觉 is for wimps懦夫."
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在一次采访中曾经说道“懦夫才需要睡觉。”
02:31
And of course课程 the infamous臭名昭著 -- what was his name名称? --
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当然,还有名声不怎么样的人——他叫什么来着?
02:33
the infamous臭名昭著 Gordon戈登 Gekko壁虎 from "Wall Street" said,
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对,就是声名狼藉的《华尔街》电影中的戈登·盖柯,
02:36
"Money never sleeps睡觉."
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他说”金钱从不睡觉。“
02:38
What do we do in the 20th century世纪 about sleep睡觉?
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在20世纪,我们对睡眠做了什么?
02:41
Well, of course课程, we use Thomas托马斯 Edison's爱迪生 light bulb灯泡
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当然,我们用托马斯·爱迪生的灯泡
02:44
to invade入侵 the night, and we occupied占据 the dark黑暗,
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侵袭了夜晚,而且我们也占领了黑暗,
02:47
and in the process处理 of this occupation占用,
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并且在这个占领的过程中,
02:49
we've我们已经 treated治疗 sleep睡觉 as an illness疾病, almost几乎.
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我们对待睡眠几乎象对待一种疾病。
02:52
We've我们已经 treated治疗 it as an enemy敌人.
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我们把它当成敌人。
02:55
At most now, I suppose假设, we tolerate容忍 the need for sleep睡觉,
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现在,最多,我想我们容忍着对睡眠的需要,
03:00
and at worst最差 perhaps也许 many许多 of us think of sleep睡觉
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但在最坏的情况下,也许很多人认为睡眠
03:03
as an illness疾病 that needs需求 some sort分类 of a cure治愈.
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是一种疾病,某种程度上它需要被治愈。
03:06
And our ignorance无知 about sleep睡觉 is really quite相当 profound深刻.
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我们对睡眠的无知真的是很严重。
03:10
Why is it? Why do we abandon放弃 sleep睡觉 in our thoughts思念?
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为什么?为什么我们不想睡觉呢?
03:13
Well, it's because you don't do anything much
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因为,在你睡觉时,
03:16
while you're asleep睡着, it seems似乎.
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看起来,你不做任何事情。
03:17
You don't eat. You don't drink.
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你不吃。你不喝。
03:21
And you don't have sex性别.
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你也没有发生性行为。
03:22
Well, most of us anyway无论如何.
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我指的是大部分人没有。
03:24
And so therefore因此 it's --
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所以它是——
03:26
Sorry. It's a complete完成 waste浪费 of time, right? Wrong错误.
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抱歉。睡眠完全是浪费时间,对不对?
03:31
Actually其实, sleep睡觉 is an incredibly令人难以置信 important重要 part部分 of our biology生物学,
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错了!事实上,睡眠对我们至关重要。
03:35
and neuroscientists神经学家 are beginning开始 to explain说明 why
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神经科学家已经开始解释为什么
03:38
it's so very important重要.
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睡眠是那么重要。
03:40
So let's move移动 to the brain.
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我们来看看大脑。
03:43
Now, here we have a brain.
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这里有一个大脑。
03:48
This is donated捐赠 by a social社会 scientist科学家,
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这是一个社会学家捐赠的,
03:50
and they said they didn't know what it was,
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他们说他们不知道这是什么,
03:53
or indeed确实 how to use it, so --
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或者他们不知道该怎么用它,所以——
03:55
(Laughter笑声)
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(笑声)
03:58
Sorry.
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抱歉。
04:00
So I borrowed it. I don't think they noticed注意到. Okay.
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所以,被我借过来了。我觉得他们没注意到。好吧。
04:03
(Laughter笑声)
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(笑声)
04:06
The point I'm trying to make is that when you're asleep睡着,
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我想说的是当你在睡觉时,
04:09
this thing doesn't shut关闭 down.
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大脑是不会停止的。
04:11
In fact事实, some areas of the brain are actually其实 more active活性
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事实是,当人在睡眠时,大脑的某些区域
04:13
during the sleep睡觉 state than during the wake唤醒 state.
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要比醒着的时候更活跃。
04:17
The other thing that's really important重要 about sleep睡觉
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另外一个关于睡眠的非常重要的事是
04:19
is that it doesn't arise出现 from a single structure结构体 within the brain,
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它不会从大脑内部的单一的结构产生,
04:22
but is to some extent程度 a network网络 property属性,
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而是在某种程度上由一个网状的结构产生,
04:25
and if we flip翻动 the brain on its back --
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如果我们看大脑的后面——
04:27
I love this little bit of spinal cord here --
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我喜欢这个,这是脊髓
04:30
this bit here is the hypothalamus下丘脑,
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这个点是下丘脑
04:33
and right under there is a whole整个 raft of interesting有趣 structures结构,
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在这下面是一个有趣的结构,
04:37
not least最小 the biological生物 clock时钟.
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尤其是生物钟。
04:39
The biological生物 clock时钟 tells告诉 us when it's good to be up,
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生物钟告诉我们何时该起床,
04:41
when it's good to be asleep睡着,
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何时该睡觉,
04:43
and what that structure结构体 does is interact相互作用
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这个结构是与下脑丘内的
04:44
with a whole整个 raft of other areas within the hypothalamus下丘脑,
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其它部位互动,
04:48
the lateral hypothalamus下丘脑, the ventrolateral腹外 preoptic视前 nuclei原子核.
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与下丘脑外侧,脑侧室前视核互动。
04:51
All of those combine结合, and they send发送 projections预测
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所有这些组合在一起,他们发出预测信息
04:53
down to the brain stem here.
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向下传送到这里的脑干。
04:55
The brain stem then projects项目 forward前锋
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之后,脑干再将信息发送出
04:58
and bathes沐浴 the cortex皮质, this wonderfully奇妙 wrinkly bit over here,
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并且包裹住大脑皮层,覆盖这里的这些漂亮的褶皱型的物质,
05:02
with neurotransmitters神经递质 that keep us awake苏醒
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和神经递质一起让我们保持清醒
05:05
and essentially实质上 provide提供 us with our consciousness意识.
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让我们有意识。
05:07
So sleep睡觉 arises出现 from a whole整个 raft
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所以睡眠是从脑内
05:10
of different不同 interactions互动 within the brain,
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不同部位的相互作用而产生的,
05:12
and essentially实质上, sleep睡觉 is turned转身 on and off
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根本上说,睡眠是在这里一系列互动活动的作用下
05:15
as a result结果 of a range范围 of interactions互动 in here.
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产生和停止。
05:17
Okay. So where have we got to?
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好。我们讲到哪里了?
05:19
We've我们已经 said that sleep睡觉 is complicated复杂
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我们已经说过睡眠是复杂的
05:23
and it takes 32 years年份 of our life.
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和它占据了我们生命的32 年时间。
05:28
But what I haven't没有 explained解释 is what sleep睡觉 is about.
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但我还没解释什么是睡眠。
05:31
So why do we sleep睡觉?
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那么我们为什么睡觉?
05:33
And it won't惯于 surprise any of you that, of course课程,
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它不会给你们任何一个人惊喜,当然,
05:35
the scientists科学家们, we don't have a consensus共识.
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科学家们还没达成一致的观点。
05:37
There are dozens许多 of different不同 ideas思路 about why we sleep睡觉,
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关于为什么我们睡觉,有几十个不同的说法,
05:40
and I'm going to outline大纲 three of those.
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我从中提炼出三点原因。
05:43
The first is sort分类 of the restoration恢复 idea理念,
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第一,是修复的观点
05:46
and it's somewhat有些 intuitive直观的.
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这个观点有点直观假设。
05:48
Essentially实质上, all the stuff东东 we've我们已经 burned up during the day,
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基本上,在白天我们已经燃烧用尽了所有精力,
05:50
we restore恢复, we replace更换, we rebuild重建 during the night.
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我们需要在夜间得到修复,更换,和重新生成。
05:54
And indeed确实, as an explanation说明,
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的确,作为一种解释,
05:55
it goes back to Aristotle亚里士多德,
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这要追溯到亚里斯多德
05:57
so that's, what, 2,300 years年份 ago.
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所以也就是要追溯到2300年前。
05:59
It's gone走了 in and out of fashion时尚.
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这个观点曾经流行过。
06:01
It's fashionable时髦 at the moment时刻 because what's been shown显示
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当时流行的原因是
06:04
is that within the brain, a whole整个 raft of genes基因
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人们发现只有在睡眠时,
06:06
have been shown显示 to be turned转身 on only during sleep睡觉,
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大脑内部的很多基因才会活动起来,
06:10
and those genes基因 are associated相关 with restoration恢复
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而且这些基因与修复
06:12
and metabolic新陈代谢 pathways途径.
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和新陈代谢的途径相关联。
06:14
So there's good evidence证据 for the whole整个 restoration恢复 hypothesis假设.
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所以这就为这整个修复的假设观点提供了证据。
06:18
What about energy能源 conservation保护?
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关于节约能源的观点呢?
06:20
Again, perhaps也许 intuitive直观的.
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这或许也是一种直观的假设。
06:23
You essentially实质上 sleep睡觉 to save保存 calories卡路里.
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基本上,当你睡觉时你是在保存热量。
06:26
Now, when you do the sums总和, though虽然,
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现在,当你算个总数的话,
06:28
it doesn't really pan out.
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这个观点并没说服力。
06:30
If you compare比较 an individual个人 who has
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如果你把一个晚上睡觉的与另一个熬夜的但没有做多少运动的人
06:32
slept at night, or stayed awake苏醒 and hasn't有没有 moved移动 very much,
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放一起比较,
06:37
the energy能源 saving保存 of sleeping睡眠 is about 110 calories卡路里 a night.
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那么睡一晚上大约存了110 卡路里热量。
06:42
Now, that's the equivalent当量 of a hot dog bun包子.
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这是相当于一个热狗面包。
06:45
Now, I would say that a hot dog bun包子
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我要说,对于睡眠,这样一个复杂和必须的行为来说,
06:49
is kind of a meager微薄 return返回 for such这样 a complicated复杂
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最后才换来一个热狗面包,
06:52
and demanding严格 behavior行为 as sleep睡觉.
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实在是有点说不过去。
06:54
So I'm less convinced相信 by the energy能源 conservation保护 idea理念.
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所以我不太相信这种能量保存的观点。
06:58
But the third第三 idea理念 I'm quite相当 attracted吸引 to,
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但第三个观点很吸引我,
07:00
which哪一个 is brain processing处理 and memory记忆 consolidation合并.
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就是大脑处理和记忆整合。
07:04
What we know is that, if after you've tried试着 to learn学习 a task任务,
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我们知道的是,如果你试图学习某项事物,
07:07
and you sleep-deprive睡眠剥夺 individuals个人,
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如果你的睡眠被剥夺了的话,
07:09
the ability能力 to learn学习 that task任务 is smashed被砸.
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那么学习这项事物的能力就被破坏了。
07:12
It's really hugely巨大 attenuated减毒.
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这真是巨大的退步。
07:15
So sleep睡觉 and memory记忆 consolidation合并 is also very important重要.
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所以睡眠和记忆的巩固也是非常重要的。
07:18
However然而, it's not just the laying铺设 down of memory记忆
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然而,我们不只是躺下来
07:21
and recalling回顾 it.
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开始回顾。
07:22
What's turned转身 out to be really exciting扣人心弦
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真正让人兴奋的是
07:24
is that our ability能力 to come up with novel小说 solutions解决方案
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我们用新颖的办法解决复杂问题的能力
07:28
to complex复杂 problems问题 is hugely巨大 enhanced增强 by a night of sleep睡觉.
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被一晚上的睡眠给大大加强了。
07:31
In fact事实, it's been estimated预计 to give us a threefold三倍 advantage优点.
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事实上,这带给我们三倍的优势。
07:35
Sleeping睡眠 at night enhances提高 our creativity创造力.
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晚上睡觉增强了我们的创造力。
07:38
And what seems似乎 to be going on is that, in the brain,
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在大脑中,
07:40
those neural神经 connections连接 that are important重要,
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那些重要的神经连接将继续工作,
07:43
those synaptic突触 connections连接 that are important重要,
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那些重要的突触连接
07:45
are linked关联 and strengthened加强,
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会连接在一起并得到加强,
07:47
while those that are less important重要
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而那些不重要的东西
07:48
tend趋向 to fade褪色 away and be less important重要.
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会被弱化,显得不重要了。
07:52
Okay. So we've我们已经 had three explanations说明 for why we might威力 sleep睡觉,
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好,这样我们有三种解释,为什么我们要睡觉,
07:56
and I think the important重要 thing to realize实现 is that
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我认为我们需要意识到
07:59
the details细节 will vary变化, and it's probable可能 we sleep睡觉 for multiple different不同 reasons原因.
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细节是多样的,我们可能是有很多不同的原因要睡觉。
08:03
But sleep睡觉 is not an indulgence放纵.
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但是,睡眠不是一种放纵。
08:06
It's not some sort分类 of thing that we can take on board rather casually胡乱.
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它不是某种我们可以随随便便看待的事情。
08:11
I think that sleep睡觉 was once一旦 likened比喻 to an upgrade升级
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我认为睡眠可以比喻为
08:14
from economy经济 to business商业 class, you know, the equiavlentequiavlent of.
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从经济舱升级到商务舱。
08:17
It's not even an upgrade升级 from economy经济 to first class.
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但它没到从经济舱升级到头等舱那个地步。
08:21
The critical危急 thing to realize实现 is that
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最关键的事是,
08:24
if you don't sleep睡觉, you don't fly.
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如果你不睡觉,就好比你无法起飞。
08:28
Essentially实质上, you never get there,
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从根本上讲,你也无法做成任何事情,
08:30
and what's extraordinary非凡 about much of our society社会 these days
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如今,我们的社会
08:33
is that we are desperately拼命 sleep-deprived睡眠剥夺.
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却拼命绝望地剥夺我们的睡眠。
08:36
So let's now look at sleep睡觉 deprivation剥夺.
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所以,我们现在看看睡眠的剥夺。
08:38
Huge巨大 sectors行业 of society社会 are sleep-deprived睡眠剥夺,
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社会中大部分人的睡眠都被剥夺了,
08:41
and let's look at our sleep-o-meter睡眠邻米.
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让我们看看我们的睡眠计量表。
08:44
So in the 1950s, good data数据 suggests提示 that most of us
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在 50 年代,良好的数据表明我们大多数人
08:48
were getting得到 around about eight hours小时 of sleep睡觉 a night.
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每晚约睡8 个小时。
08:51
Nowadays如今, we sleep睡觉 one and a half to two hours小时 less every一切 night,
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如今,我们每晚少睡一个半到两个小时,
08:55
so we're in the six-and-a-half-hours-every-night六及半小时,每天晚上 league联盟.
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所以,我们每晚只睡6个半小时。
08:59
For teenagers青少年, it's worse更差, much worse更差.
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对于青少年来说、 情况更加糟糕。
09:02
They need nine hours小时 for full充分 brain performance性能,
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为了大脑的充足表现,他们需要睡够9 个小时,
09:05
and many许多 of them, on a school学校 night,
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但他们很多人,在上学的夜晚,
09:07
are only getting得到 five hours小时 of sleep睡觉.
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只睡5个小时。
09:09
It's simply只是 not enough足够.
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这是根本不够的。
09:10
If we think about other sectors行业 of society社会, the aged,
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想想社会的其他人群,老年人,
09:14
if you are aged, then your ability能力 to sleep睡觉 in a single block
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老年人的睡眠
09:18
is somewhat有些 disrupted破坏, and many许多 sleep睡觉, again,
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被打断成好几部分,
09:21
less than five hours小时 a night.
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加起来一晚上睡眠少于五个小时。
09:22
Shift转移 work. Shift转移 work is extraordinary非凡,
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轮班工作的人
09:25
perhaps也许 20 percent百分 of the working加工 population人口,
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大概占工作人口的20%,
09:27
and the body身体 clock时钟 does not shift转移 to the demands需要
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但人体生物钟
09:31
of working加工 at night.
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不会随夜间工作的要求而调整。
09:32
It's locked锁定 onto the same相同 light-dark光线暗 cycle周期 as the rest休息 of us.
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它和我们其他人一样拥有相同的光暗周期。
09:34
So when the poor较差的 old shift转移 worker工人 is going home
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所以当可怜的轮班工人非常疲惫地回到家
09:37
to try and sleep睡觉 during the day, desperately拼命 tired,
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试着在白天睡觉,
09:39
the body身体 clock时钟 is saying, "Wake唤醒 up. This is the time to be awake苏醒."
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人体生物钟会说,"醒醒。现在应该是醒着的时间"。
09:43
So the quality质量 of sleep睡觉 that you get as a night shift转移 worker工人
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所以身为一名值夜班工作者的睡眠质量
09:46
is usually平时 very poor较差的, again in that sort分类 of five-hour五小时 region地区.
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通常非常差,他们同样被划分为只睡5小时的人群里。
09:49
And then, of course课程, tens of millions百万 of people
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然后,数以千万的人们
09:51
suffer遭受 from jet喷射 lag落后.
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受时差影响。
09:53
So who here has jet喷射 lag落后?
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那么,在座的有谁受时差影响?
09:56
Well, my goodness善良 gracious亲切.
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我的天啊。
09:58
Well, thank you very much indeed确实 for not falling落下 asleep睡着,
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好,非常感谢您现在没睡着,
10:01
because that's what your brain is craving.
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因为那是你大脑正在渴望的。
10:03
One of the things that the brain does
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大脑还会做一件事
10:05
is indulge放纵 in micro-sleeps微睡,
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它会沉溺于微睡眠,
10:09
this involuntary非自愿 falling落下 asleep睡着,
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这是非自愿性的睡眠,
10:11
and you have essentially实质上 no control控制 over it.
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你根本无法控制它。
10:13
Now, micro-sleeps微睡 can be sort分类 of somewhat有些 embarrassing尴尬,
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微睡眠让人尴尬,
10:15
but they can also be deadly致命.
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但他们也可以致命。
10:17
It's been estimated预计 that 31 percent百分 of drivers司机
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据估计,31%的司机
10:21
will fall秋季 asleep睡着 at the wheel at least最小 once一旦 in their life,
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一生中至少有一次在开车时睡着了,
10:25
and in the U.S., the statistics统计 are pretty漂亮 good:
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在美国,统计数字显示惊人:
10:28
100,000 accidents事故 on the freeway高速公路
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在高速公路上发生的10万起交通事故
10:31
have been associated相关 with tiredness疲劳,
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与疲倦,放松警惕,
10:33
loss失利 of vigilance警觉, and falling落下 asleep睡着.
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和打瞌睡有关。
10:35
A hundred thousand a year. It's extraordinary非凡.
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平均每年10 万起。这很惊人。
10:37
At another另一个 level水平 of terror恐怖,
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另一种恐怖是
10:39
we dip into the tragic悲惨 accidents事故 at Chernobyl切尔诺贝利
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我们看到切尔诺贝利的事故
10:43
and indeed确实 the space空间 shuttle穿梭 Challenger挑战者,
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和挑战者航天飞机失事,
10:45
which哪一个 was so tragically可悲 lost丢失.
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都是损失惨重。
10:47
And in the investigations调查 that followed其次 those disasters灾害,
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随后的调查中发现
10:50
poor较差的 judgment判断 as a result结果 of extended扩展 shift转移 work
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由于轮班工作者延长的工作时间所造成的
10:54
and loss失利 of vigilance警觉 and tiredness疲劳
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判断力差,丧失警惕和疲倦
10:56
was attributed由于 to a big chunk of those disasters灾害.
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是导致悲剧的主因。
11:00
So when you're tired, and you lack缺乏 sleep睡觉,
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所以,当你累了,缺觉了,
11:04
you have poor较差的 memory记忆, you have poor较差的 creativity创造力,
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你的记忆力变差,你的创造力降低,
11:07
you have increased增加 impulsiveness冲动,
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你容易冲动,
11:10
and you have overall总体 poor较差的 judgment判断.
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你的整体判断也会下降。
11:13
But my friends朋友, it's so much worse更差 than that.
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但我的朋友们,还有比这更糟的事呢。
11:15
(Laughter笑声)
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(笑声)
11:18
If you are a tired brain,
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如果大脑累了,
11:19
the brain is craving things to wake唤醒 it up.
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它渴望某种东西来唤醒它。
11:22
So drugs毒品, stimulants兴奋剂. Caffeine咖啡因 represents代表
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所以,药品,兴奋剂,和咖啡因是大多数
11:26
the stimulant刺激物 of choice选择 across横过 much of the Western西 world世界.
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西方世界的选择。
11:30
Much of the day is fueled燃料 by caffeine咖啡因,
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大部分时间我们用咖啡因提神,
11:32
and if you're a really naughty淘气 tired brain, nicotine尼古丁.
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如果大脑过度劳累,就会选择尼古丁。
11:35
And of course课程, you're fueling加油 the waking醒来 state
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当然,你要保持清醒状态,
11:37
with these stimulants兴奋剂,
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就会用这些兴奋剂,
11:38
and then of course课程 it gets得到 to 11 o'clock at night,
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然后,到了晚上11点时,
11:40
and the brain says to itself本身, "Ah, well actually其实,
245
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大脑会说,"啊,实际上,
11:42
I need to be asleep睡着 fairly相当 shortly不久.
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我需要小睡一会。
11:44
What do we do about that when I'm feeling感觉 completely全然 wired有线?"
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当我们特困的时候,我们该做点什么呢?"
11:47
Well, of course课程, you then resort采取 to alcohol.
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嗯,当然,你会求助于酒精。
11:50
Now alcohol, short-term短期, you know, once一旦 or twice两次,
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酒精,短期内用一两次,
11:54
to use to mildly温和 sedate稳重 you, can be very useful有用.
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可以让你轻度镇静,这非常有用。
11:56
It can actually其实 ease缓解 the sleep睡觉 transition过渡.
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它实际上可以帮助睡眠的过渡。
11:59
But what you must必须 be so aware知道的 of
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但你必须意识到
12:01
is that alcohol doesn't provide提供 sleep睡觉,
253
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酒精只会麻醉你,但它不能提供真正的睡眠,
12:05
a biological生物 mimic模仿者 for sleep睡觉. It sedatessedates you.
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那只是一个生物模仿性的睡眠。
12:07
So it actually其实 harms危害 some of the neural神经 proccessing等待处理
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它实际上会危害神经活动过程,
12:10
that's going on during memory记忆 consolidation合并
256
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这包含记忆的强化
12:12
and memory记忆 recall召回.
257
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和回忆。
12:13
So it's a short-term短期 acute急性 measure测量,
258
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所以它是一个短期急性措施,
12:16
but for goodness善良 sake清酒, don't become成为 addicted上瘾
259
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2413
但看在上帝的份上,千万不要上瘾,
12:18
to alcohol as a way of getting得到 to sleep睡觉 every一切 night.
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不要每晚都得依靠酒精睡眠。
12:21
Another另一个 connection连接 between之间 loss失利 of sleep睡觉 is weight重量 gain获得.
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另外,睡眠和体重增加有关联。
12:25
If you sleep睡觉 around about five hours小时 or less every一切 night,
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如果你每晚只睡5个小时或更少,
12:29
then you have a 50 percent百分 likelihood可能性 of being存在 obese肥胖.
263
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那么你有 50%超重的可能性。
12:32
What's the connection连接 here?
264
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这两者之间的关联是什么?
12:34
Well, sleep睡觉 loss失利 seems似乎 to give rise上升 to the release发布
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睡眠缺失看起来会释放
12:37
of the hormone激素 ghrelin生长素, the hunger饥饿 hormone激素.
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更多的荷尔蒙生长激素(ghrelin),即饥饿激素。
12:40
Ghrelin生长素 is released发布. It gets得到 to the brain.
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饥饿激素(ghrelin)一旦被释放,
12:43
The brain says, "I need carbohydrates碳水化合物,"
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它就到达大脑,大脑就会说"我需要碳水化合物,"
12:45
and what it does is seek寻求 out carbohydrates碳水化合物
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它会寻找碳水化合物
12:48
and particularly尤其 sugars.
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特别是糖。
12:49
So there's a link链接 between之间 tiredness疲劳
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这就是疲倦和增重的代谢倾向
12:51
and the metabolic新陈代谢 predisposition倾向 for weight重量 gain获得.
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两者之间的关联。
12:54
Stress强调. Tired people are massively大规模 stressed强调.
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压力。疲惫的人压力都很大。
12:59
And one of the things of stress强调, of course课程,
274
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压力造成的后果之一
13:01
is loss失利 of memory记忆,
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是记忆丧失,
13:02
which哪一个 is what I sort分类 of just then had a little lapse失误 of.
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4112
这就是为什么刚刚我跳过一小段。
13:06
But stress强调 is so much more.
277
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但压力影响更大。
13:08
So if you're acutely急性 stressed强调, not a great problem问题,
278
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所以如果只是突然感受到压力,这不是一个很大的问题,
13:12
but it's sustained持续 stress强调
279
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但如果是一个与睡眠损失相关的
13:13
associated相关 with sleep睡觉 loss失利 that's the problem问题.
280
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持续的压力,这会是个问题。
13:15
So sustained持续 stress强调 leads引线 to suppressed抑制 immunity免疫,
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所以,持续的压力导致免疫功能被抑制,
13:20
and so tired people tend趋向 to have higher更高 rates利率 of overall总体 infection感染,
282
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3557
所以,疲惫的人更容易受到感染,
13:23
and there's some very good studies学习 showing展示
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有一些很好的研究显示
13:25
that shift转移 workers工人, for example, have higher更高 rates利率 of cancer癌症.
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轮班工作者,有较高的癌症患病率。
13:29
Increased增加 levels水平 of stress强调 throw glucose葡萄糖 into the circulation循环.
285
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压力会增加血液循环中的葡萄糖。
13:32
Glucose葡萄糖 becomes a dominant优势 part部分 of the vasculature血管
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当葡萄糖成为血管中重要成分时,
13:36
and essentially实质上 you become成为 glucose葡萄糖 intolerant不可忍耐.
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身体对葡萄糖的耐受性降低。
13:39
Therefore因此, diabetes糖尿病 2.
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因此,会患上2型糖尿病。
13:41
Stress强调 increases增加 cardiovascular心血管 disease疾病
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压力会增加心血管疾病
13:45
as a result结果 of raising提高 blood血液 pressure压力.
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会升高血压。
13:47
So there's a whole整个 raft of things associated相关 with sleep睡觉 loss失利
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所以,有很多与睡眠损失相关的事情
13:50
that are more than just a mildly温和 impaired受损 brain,
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并不仅仅像大多数人认为的
13:54
which哪一个 is where I think most people think
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睡眠不足只会引起
13:55
that sleep睡觉 loss失利 resides所在.
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大脑轻度受损。
13:57
So at this point in the talk, this is a nice不错 time to think,
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现在,这个演讲是个很好的机会让我们想想,
14:01
well, do you think on the whole整个 I'm getting得到 enough足够 sleep睡觉?
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你觉得整体上而言,你的睡眠充足吗?
14:04
So a quick show显示 of hands.
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请举手让我们看看。
14:05
Who feels感觉 that they're getting得到 enough足够 sleep睡觉 here?
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这里谁觉得自己睡眠充足?
14:08
Oh. Well, that's pretty漂亮 impressive有声有色.
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噢,非常好。
14:11
Good. We'll talk more about that later后来, about what are your tips提示.
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很好。我们稍后会详细谈谈你们入睡的秘诀是什么。
14:14
So most of us, of course课程, ask the question,
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大部分人都会问个问题,
14:16
"Well, how do I know whether是否 I'm getting得到 enough足够 sleep睡觉?"
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"怎么知道我是否得到足够的睡眠?"
14:18
Well, it's not rocket火箭 science科学.
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嗯,这不是深奥的科学。
14:20
If you need an alarm报警 clock时钟 to get you out of bed in the morning早上,
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如果早上起床你需要一个闹钟,
14:23
if you are taking服用 a long time to get up,
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如果你花很长时间起床,
14:25
if you need lots of stimulants兴奋剂,
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如果你需要大量的兴奋剂,
14:27
if you're grumpy性情乖戾的, if you're irritable急躁,
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如果你脾气乖戾易怒,
14:29
if you're told by your work colleagues同事
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如果你的同事告诉你
14:31
that you're looking tired and irritable急躁,
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您看起来疲倦和易怒、
14:33
chances机会 are you are sleep-deprived睡眠剥夺.
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你很可能就是睡眠不足。
14:35
Listen to them. Listen to yourself你自己.
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听听他们,听听你自己。
14:37
What do you do?
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你该怎么办呢?
14:39
Well -- and this is slightly offensive进攻 --
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这有点冒犯之意。
14:41
sleep睡觉 for dummies假人:
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白痴睡眠法:
14:44
Make your bedroom卧室 a haven避风港 for sleep睡觉.
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将你的卧室变成睡眠天堂。
14:47
The first critical危急 thing is make it as dark黑暗 as you possibly或者 can,
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关键的第一步是让卧室尽可能的保持黑暗,
14:51
and also make it slightly cool. Very important重要.
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并让室温稍微低一些。这非常重要。
14:53
Actually其实, reduce减少 your amount of light exposure曝光
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实际上,至少在睡前半个小时
14:56
at least最小 half an hour小时 before you go to bed.
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就需要少接受光线的照射。
14:59
Light increases增加 levels水平 of alertness警觉 and will delay延迟 sleep睡觉.
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光线增加警醒度,并延迟睡眠。
15:01
What's the last thing that most of us do before we go to bed?
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我们大多数人睡前做的最后一件事是什么?
15:04
We stand in a massively大规模 lit发光的 bathroom浴室
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我们站在一个光线明亮的浴室
15:06
looking into the mirror镜子 cleaning清洁的 our teeth.
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对着镜子清洁牙齿。
15:09
It's the worst最差 thing we can possibly或者 do
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这是入睡前
15:11
before we went to sleep睡觉.
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最不适合做的事。
15:12
Turn off those mobile移动 phones手机. Turn off those computers电脑.
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请关闭移动电话,计算机。
15:15
Turn off all of those things that are also going to excite激发 the brain.
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关闭所有的那些会让大脑兴奋的东西。
15:19
Try not to drink caffeine咖啡因 too late晚了 in the day,
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尽量不要在一天太晚的时间喝咖啡因
15:22
ideally理想 not after lunch午餐.
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最好午餐后就不要喝了。
15:25
Now, we've我们已经 set about reducing减少 light exposure曝光 before you go to bed,
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现在,我们降低睡前接受的光线,
15:29
but light exposure曝光 in the morning早上
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但早上接受的光线
15:30
is very good at setting设置 the biological生物 clock时钟 to the light-dark光线暗 cycle周期.
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对调整生物钟的光暗周期非常有益。
15:34
So seek寻求 out morning早上 light.
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所以早上要迎接晨光。
15:35
Basically基本上, listen to yourself你自己.
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根本地说,你要听听你自己。
15:38
Wind down. Do those sorts排序 of things that you know
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放轻松。做那些可以舒缓,
15:41
are going to ease缓解 you off
336
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1392
让你平静的
15:42
into the honey-heavy蜂蜜重 dew of slumber睡眠.
337
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进入一个沉稳香甜的睡眠甘露的事情。
15:46
Okay. That's some facts事实. What about some myths神话?
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好,这是一些事实。其他的误区是什么?
15:49
Teenagers青少年 are lazy. No. Poor较差的 things.
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青少年很懒惰,错了!可怜的孩子们。
15:52
They have a biological生物 predisposition倾向
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1921
他们的生理
15:54
to go to bed late晚了 and get up late晚了, so give them a break打破.
341
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倾向于晚睡晚起,所以饶了他们吧。
15:57
We need eight hours小时 of sleep睡觉 a night.
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我们每晚需要8个小时的睡眠。
16:01
That's an average平均. Some people need more. Some people need less.
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这是一个平均值。有些人需要更多,有些人需要较少。
16:05
And what you need to do is listen to your body身体.
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你需要做的就是听从你的身体。
16:07
Do you need that much or do you need more?
345
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睡那么多就够了或者你还需要更多吗?
16:09
Simple简单 as that.
346
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1207
就这么简单。
16:10
Old people need less sleep睡觉. Not true真正.
347
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3636
老年人需要较少的睡眠。不正确。
16:14
The sleep睡觉 demands需要 of the aged do not go down.
348
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老年人的睡眠不会随年纪增长而减少。
16:17
Essentially实质上, sleep睡觉 fragments片段 and becomes less robust强大的,
349
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从根本上讲,是睡眠变成片段式的,变得没那么沉稳了,
16:20
but sleep睡觉 requirements要求 do not go down.
350
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2532
但睡眠的需求不会减弱。
16:23
And the fourth第四 myth神话 is,
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2228
第四个误区是,
16:25
early to bed, early to rise上升
352
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1913
早睡早起
16:27
makes品牌 a man healthy健康, wealthy富裕 and wise明智的.
353
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2813
使人拥有健康、 财富和智慧。
16:30
Well that's wrong错误 at so many许多 different不同 levels水平.
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在很多层面上,这个观点都是错的。
16:32
(Laughter笑声)
355
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(笑声)
16:35
There is no, no evidence证据 that getting得到 up early
356
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3510
没有证据表明
16:38
and going to bed early gives you more wealth财富 at all.
357
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2525
早睡早起给你更多的财富。
16:41
There's no difference区别 in socioeconomic社会经济 status状态.
358
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2669
在社会经济地位上没有区别。
16:44
In my experience经验, the only difference区别 between之间
359
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1790
以我的经验,
16:45
morning早上 people and evening晚间 people
360
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1364
早起和晚起的人的唯一区别在于
16:47
is that those people that get up in the morning早上 early
361
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2744
只是那些清晨早起的人
16:50
are just horribly可怕 smug踌躇满志.
362
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2354
会沾沾自喜罢了。
16:52
(Laughter笑声) (Applause掌声)
363
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3967
(笑声)(掌声)
16:56
Okay. So for the last part部分, the last few少数 minutes分钟,
364
1004386
3022
所以,最后几分钟,
16:59
what I want to do is change更改 gears齿轮
365
1007408
1957
我想换个话题
17:01
and talk about some really new, breaking破坏 areas of neuroscience神经科学,
366
1009365
3459
和大家谈谈新的突破性的神经科学领域的发现,
17:04
which哪一个 is the association协会 between之间 mental心理 health健康,
367
1012824
3016
这些与心理健康,精神疾病
17:07
mental心理 illness疾病 and sleep睡觉 disruption瓦解.
368
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2277
和睡眠失调有关。
17:10
We've我们已经 known已知 for 130 years年份 that in severe严重 mental心理 illness疾病,
369
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3576
130年来,我们都知道,
17:13
there is always, always sleep睡觉 disruption瓦解,
370
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3753
重症精神疾病和失调有关
17:17
but it's been largely大部分 ignored忽视.
371
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1554
但这一认识却被大家忽视了。
17:19
In the 1970s, when people started开始 to think about this again,
372
1027000
2644
在20 世纪70年代,当人们重新开始想起这件事,
17:21
they said, "Yes, well, of course课程 you have sleep睡觉 disruption瓦解
373
1029644
2489
他们说,"是的,精神分裂症患者当然会受到睡眠干扰
17:24
in schizophrenia精神分裂症 because they're on anti-psychotics抗精神病药.
374
1032133
3653
因为他们服用抗精神病药物。
17:27
It's the anti-psychotics抗精神病药 causing造成 the sleep睡觉 problems问题,"
375
1035786
3007
是这些药物导致了睡眠问题,"
17:30
ignoring无视 the fact事实 that for a hundred years年份 previously先前,
376
1038793
3153
这忽视了之前一百年来的事实,
17:33
sleep睡觉 disruption瓦解 had been reported报道 before anti-psychotics抗精神病药.
377
1041946
3788
事实显示睡眠失调发生于用药之前。
17:37
So what's going on?
378
1045734
2031
所以到底怎么回事?
17:39
Lots of groups, several一些 groups are studying研究
379
1047765
2588
有很多团队和小组正在研究
17:42
conditions条件 like depression萧条, schizophrenia精神分裂症 and bipolar双极,
380
1050353
3649
抑郁症、 精神分裂症和双重人格,
17:46
and what's going on in terms条款 of sleep睡觉 disruption瓦解.
381
1054002
2878
和睡眠失调的原因。
17:48
We have a big study研究 which哪一个 we published发表 last year on schizophrenia精神分裂症,
382
1056880
3420
去年我们针对精神分裂症患者发表了一项重大的研究,
17:52
and the data数据 were quite相当 extraordinary非凡.
383
1060300
3667
那些数据非同寻常。
17:55
In those individuals个人 with schizophrenia精神分裂症,
384
1063967
2837
那些患有精神分裂症的人,
17:58
much of the time, they were awake苏醒 during the night phase
385
1066804
3668
很多的时间,他们在晚上睡眠的时间却是醒着的
18:02
and then they were asleep睡着 during the day.
386
1070472
2426
然后他们白天睡着了。
18:04
Other groups showed显示 no 24-hour-小时 patterns模式 whatsoever任何.
387
1072898
2573
其他团队显示他们没有遵守24小时的生理周期。
18:07
Their sleep睡觉 was absolutely绝对 smashed被砸.
388
1075471
2256
他们的睡眠完全被摧毁了。
18:09
And some had no ability能力 to regulate调节 their sleep睡觉 by the light-dark光线暗 cycle周期.
389
1077727
3891
有些人无法通过光暗周期来调节睡眠的能力。
18:13
They were getting得到 up later后来 and later后来 and later后来
390
1081618
1762
他们起的越来越晚睡的也越来越晚
18:15
and later后来 each night. It was smashed被砸.
391
1083380
2782
睡眠被摧毁了。
18:18
So what's going on?
392
1086162
2165
为什么会这样呢?
18:20
And the really exciting扣人心弦 news新闻 is that
393
1088327
3161
让人兴奋的消息是,
18:23
mental心理 illness疾病 and sleep睡觉 are not simply只是 associated相关
394
1091488
4040
精神疾病和睡眠并不是简单的关联
18:27
but they are physically物理 linked关联 within the brain.
395
1095528
3028
而是在脑部有生理上的连接。
18:30
The neural神经 networks网络 that predispose易患 you to normal正常 sleep睡觉,
396
1098556
2786
神经网络的正常连接让你倾向于正常睡眠
18:33
give you normal正常 sleep睡觉, and those that give you
397
1101342
2178
正常的睡眠
18:35
normal正常 mental心理 health健康 are overlapping重叠.
398
1103520
2714
与帮助你获得正常心理健康的物质重叠。
18:38
And what's the evidence证据 for that?
399
1106234
1763
证据是什么?
18:39
Well, genes基因 that have been shown显示 to be very important重要
400
1107997
3708
能令睡眠正常的
18:43
in the generation of normal正常 sleep睡觉,
401
1111705
2265
那些非常重要的基因
18:45
when mutated突变, when changed,
402
1113970
1381
当它们变异和发生改变时,
18:47
also predispose易患 individuals个人 to mental心理 health健康 problems问题.
403
1115351
3365
人的心理健康也会倾向产生问题。
18:50
And last year, we published发表 a study研究
404
1118716
2001
过去一年,我们发表了一份研究报告
18:52
which哪一个 showed显示 that a gene基因 that's been linked关联 to schizophrenia精神分裂症,
405
1120717
3529
表明与精神分裂症相连的基因,
18:56
which哪一个, when mutated突变, also smashes摔破 the sleep睡觉.
406
1124246
3633
当它们变异时也会摧毁睡眠。
18:59
So we have evidence证据 of a genuine真正 mechanistic机械 overlap交叠
407
1127879
3153
所以我们有证据显示两大系统有某种
19:03
between之间 these two important重要 systems系统.
408
1131032
2764
重要的巧妙的关联。
19:05
Other work flowed流入 from these studies学习.
409
1133796
2173
还有其他相关的研究。
19:07
The first was that sleep睡觉 disruption瓦解 actually其实 precedes先于
410
1135969
4916
第一是,睡眠失调会发生在
19:12
certain某些 types类型 of mental心理 illness疾病,
411
1140885
2038
某些特定类型的精神病之前,
19:14
and we've我们已经 shown显示 that in those young年轻 individuals个人
412
1142923
2677
我们已经证明,
19:17
who are at high risk风险 of developing发展 bipolar双极 disorder紊乱,
413
1145600
2919
那些极容易患双重人格的年轻人,
19:20
they already已经 have a sleep睡觉 abnormality异常
414
1148519
2629
他们在诊断出双重人格之前
19:23
prior to any clinical临床 diagnosis诊断 of bipolar双极.
415
1151148
4036
已经有睡眠失常的表现。
19:27
The other bit of data数据 was that sleep睡觉 disruption瓦解
416
1155184
5779
其他关于睡眠失调的数据
19:32
may可能 actually其实 exacerbate加剧,
417
1160963
1818
实际上可能
19:34
make worse更差 the mental心理 illness疾病 state.
418
1162781
2625
会加剧精神疾病。
19:37
My colleague同事 Dan Freeman弗里曼 has used a range范围 of agents代理
419
1165406
2499
我的同事丹 · 弗里曼已使用一系列方法
19:39
which哪一个 have stabilized稳定 sleep睡觉 and reduced减少 levels水平 of paranoia偏执
420
1167905
3797
可以稳定偏执狂患者的睡眠
19:43
in those individuals个人 by 50 percent百分.
421
1171702
2401
减轻这些人50%的症状。
19:46
So what have we got?
422
1174103
1621
所以我们得到了什么?
19:47
We've我们已经 got, in these connections连接, some really exciting扣人心弦 things.
423
1175724
5766
我们看到了这些令人兴奋的关联。
19:53
In terms条款 of the neuroscience神经科学, by understanding理解
424
1181490
1910
在神经科学领域,
19:55
the neuroscience神经科学 of these two systems系统,
425
1183400
1268
通过了解这两大系统,
19:56
we're really beginning开始 to understand理解 how both sleep睡觉
426
1184668
2411
我们真正开始理解
19:59
and mental心理 illness疾病 are generated产生 and regulated调控 within the brain.
427
1187079
4078
睡眠和精神疾病是由脑部产生和调控的。
20:03
The second第二 area is that if we can use sleep睡觉
428
1191157
3727
第二是,如果我们可以使用睡眠
20:06
and sleep睡觉 disruption瓦解 as an early warning警告 signal信号,
429
1194884
2246
并把睡眠失调作为一个早期的预警信号,
20:09
then we have the chance机会 of going in.
430
1197130
2337
那么我们就有机会介入。
20:11
If we know that these individuals个人 are vulnerable弱势,
431
1199467
2589
如果我们知道这些人是脆弱的
20:14
early intervention介入 then becomes possible可能.
432
1202056
2493
早期的干预会成为可能。
20:16
And the third第三, which哪一个 I think is the most exciting扣人心弦,
433
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第三,也是我认为最令人兴奋的
20:19
is that we can think of the sleep睡觉 centers中心 within the brain
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是我们可以把脑部的睡眠中心
20:21
as a new therapeutic治疗 target目标.
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作为一个新的治疗目标。
20:23
Stabilize稳定 sleep睡觉 in those individuals个人 who are vulnerable弱势,
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稳定那些脆弱人群的睡眠
20:25
we can certainly当然 make them healthier健康,
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我们当然可以让他们更健康,
20:28
but also alleviate缓和 some of the appalling骇人听闻的 symptoms症状 of mental心理 illness疾病.
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也会缓解精神疾病带来的不适。
20:33
So let me just finish.
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我来做个总结。
20:34
What I started开始 by saying is take sleep睡觉 seriously认真地.
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我们需要认真对待睡眠。
20:37
Our attitudes态度 toward sleep睡觉 are so very different不同
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从工业化时代前,
20:40
from a pre-industrial前工业 age年龄,
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我们对睡眠的态度是非常不同的,
20:41
when we were almost几乎 wrapped包裹 in a duvet羽绒被.
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那时,我们热爱和留恋睡眠,
20:43
We used to understand理解 intuitively直观地 the importance重要性 of sleep睡觉.
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我们过去是理解睡眠的重要性的。
20:47
And this isn't some sort分类 of crystal-waving晶体挥手 nonsense废话.
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这不是什么无稽之谈。
20:50
This is a pragmatic务实 response响应 to good health健康.
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这是对于良好的健康的正常的反应。
20:53
If you have good sleep睡觉, it increases增加 your concentration浓度,
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如果你有良好的睡眠,它能增加你的集中力,
20:56
attention注意, decision-making做决定, creativity创造力, social社会 skills技能, health健康.
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注意力、 决策力、 创造力、 社会技能、和 健康。
21:00
If you get sleep睡觉, it reduces减少 your mood心情 changes变化, your stress强调,
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如果你入睡了,它能减少你的情绪变化,你的压力,
21:04
your levels水平 of anger愤怒, your impulsivity冲动,
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你的愤怒,你的冲动,
21:06
and your tendency趋势 to drink and take drugs毒品.
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也减少你喝酒和服用药物的倾向。
21:09
And we finished by saying
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我们可以这样总结
21:12
that an understanding理解 of the neuroscience神经科学 of sleep睡觉
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对睡眠的神经科学的理解
21:15
is really informing通知 the way we think about
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正在改变
21:18
some of the causes原因 of mental心理 illness疾病,
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我们对精神疾病成因的看法,
21:20
and indeed确实 is providing提供 us new ways方法
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也的确为这些极端状况的病情
21:22
to treat对待 these incredibly令人难以置信 debilitating衰弱 conditions条件.
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提供了新的治疗方式。
21:27
Jim吉姆 Butcher屠夫, the fantasy幻想 writer作家, said,
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幻想作家,吉姆·布契曾说,
21:31
"Sleep睡觉 is God. Go worship崇拜."
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"睡眠是上帝。去崇拜它吧"。
21:33
And I can only recommend推荐 that you do the same相同.
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我会建议你们也这样做。
21:35
Thank you for your attention注意.
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谢谢大家的关注。
21:36
(Applause掌声)
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(掌声)
Translated by Ning Zhang
Reviewed by xuan wang

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ABOUT THE SPEAKER
Russell Foster - Circadian neuroscientist
Russell Foster studies sleep and its role in our lives, examining how our perception of light influences our sleep-wake rhythms.

Why you should listen

Much as your ear does double duty (balance plus hearing), Russell Foster posits that the eye has two jobs: creating vision, but also -- as a completely separate function -- managing our perception of light and dark, providing the clues that our circadian rhythms need to regulate sleep-wake cycles. He and his team at the University of Oxford are exploring a third kind of photoreceptor in the eye: not a rod or a cone but a photosensitive retinal ganglion cell (pRGC) that detects light/dark and feeds that information to the circadian system. As Foster explains: "Embedded within our genes, and almost all life on Earth, are the instructions for a biological clock that marks the passage of approximately 24 hours." Light and dark help us synchronize this inner clock with the outside world.
 
The research on light perception hits home as we age -- faced with fading vision, we also risk disrupted sleep cycles, which have very serious consequences, including lack of concentration, depression and cognitive decline. The more we learn about how our eyes and bodies create our sleep cycles, the more seriously we can begin to take sleep as a therapy.

More profile about the speaker
Russell Foster | Speaker | TED.com