ABOUT THE SPEAKER
Wendy Troxel - Sleep researcher
Wendy Troxel specializes in behavioral treatments for insomnia and other sleep disorders.

Why you should listen

Dr. Wendy Troxel is a Senior Behavioral and Social Scientist at RAND and Adjunct Professor of Psychiatry and Psychology at the University of Pittsburgh. She is a licensed clinical psychologist specializing in behavioral treatments for insomnia and other sleep disorders across the lifespan. Her research is funded by the National Heart Lung Blood Institute of the National Institutes of Health and the Department of Defense. Troxel's research focuses on the interface between sleep, social environment and health, as well as the implications for public policy. She is considered the leading authority on how sleep affects and is affected by close relationships.

Troxel has received several awards and honors for her research from national and international scientific societies, and her work has been published in top-tier medical and psychological journals. Her research has been widely cited in the national and international media, including print and television interviews on CBS Sunday Morning, Good Morning America, the Wall Street Journal, the New York Times, MSNBC and CNN, and she has a regular blog on Huffington Post. Her research on sleep was also featured in two best-selling books: Arianna Huffington's Sleep Revolution and David Randall's Dreamland, and she was a featured expert in the National Geographic documentary Sleepless in America. She has published several highly influential RAND reports on sleep loss in the US military and the global economic implications of sleep loss. She recently was one of the co-organizers and presenters at the first-ever national conference on Adolescent Sleep, Health, and School Start Times, and she will serve as guest editor on an upcoming special issue in the journal Sleep Health on adolescent sleep and school start times.

More profile about the speaker
Wendy Troxel | Speaker | TED.com
TEDxManhattanBeach

Wendy Troxel: Why school should start later for teens

温蒂·铃木: 为什么学校应该推迟上课 ?

Filmed:
1,860,295 views

你目前所能做的对你大脑最有变革意义的是什么?运动!神经科学家温蒂·铃木这样说。一起走进健身房吧,也听听铃木探讨:运动是如何激发你的情绪和记忆力,以及如何保护你的大脑免受老年痴呆症的侵袭。
- Sleep researcher
Wendy Troxel specializes in behavioral treatments for insomnia and other sleep disorders. Full bio

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

早上六点,
00:12
It's six o'clock in the morning早上,
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外面一片漆黑,
00:14
pitch沥青 black黑色 outside.
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00:16
My 14-year-old-岁 son儿子
is fast快速 asleep睡着 in his bed,
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我十四岁的儿子
正在床上熟睡着,
睡意正浓,这是少年特有的沉睡。
00:19
sleeping睡眠 the reckless鲁莽,
deep sleep睡觉 of a teenager青少年.
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00:24
I flip翻动 on the light and physically物理
shake the poor较差的 boy男孩 awake苏醒,
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我打开了灯并摇醒了
这可怜的孩子,
00:28
because I know that,
like ripping翻录 off a Band-Aid创可贴,
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因为我知道这就如同
撕掉创口贴一样,
最好速战速决。
00:30
it's better to get it over with quickly很快.
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00:32
(Laughter笑声)
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(笑声)
00:34
I have a friend朋友 who yells破口大骂 "Fire!"
just to rouse唤醒 her sleeping睡眠 teen青少年.
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我有个朋友为了叫醒她处于
青少年期的孩子不得不喊"着火了"
00:39
And another另一个 who got so fed美联储 up
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另一位更是无可奈何,
00:41
that she had to dump倾倒 cold water
on her son's儿子 head
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她直接把冷水浇到儿子的头上,
只为了让他起床,
00:43
just to get him out of bed.
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00:46
Sound声音 brutal野蛮 ...
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听起来很残忍,
00:48
but perhaps也许 familiar?
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但是却如此熟悉?
00:51
Every一切 morning早上 I ask myself,
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每天早上我都会问自己:
00:54
"How can I --
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“我怎么能...
无视我所知道的事实、
00:56
knowing会心 what I know
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00:57
and doing what I do for a living活的 --
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我赖以为生的技能,
01:00
be doing this to my own拥有 son儿子?"
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但却如此对待我自己的儿子?”
01:03
You see,
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你瞧,
01:04
I'm a sleep睡觉 researcher研究员.
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我是一名睡眠研究员。
(笑声)
01:06
(Laughter笑声)
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01:08
So I know far too much about sleep睡觉
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我知道太多关于睡眠
和睡眠不足的后果,
01:10
and the consequences后果 of sleep睡觉 loss失利.
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01:12
I know that I'm depriving剥夺 my son儿子
of the sleep睡觉 he desperately拼命 needs需求
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我知道我正在剥夺
我儿子急切需要的睡眠,
01:16
as a rapidly急速 growing生长 teenager青少年.
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做为一名迅速成长的青少年。
01:19
I also know that by waking醒来 him up
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我也知道
01:21
hours小时 before his natural自然
biological生物 clock时钟 tells告诉 him he's ready准备,
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当他生物钟叫他自然醒的几小时前,
我实际上是在夺走他的梦想——
01:26
I'm literally按照字面 robbing劫财 him
of his dreams --
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01:29
the type类型 of sleep睡觉 most associated相关
with learning学习, memory记忆 consolidation合并
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这种与学习、记忆
整合、情绪处理等能力
密切相关的睡眠。
01:35
and emotional情绪化 processing处理.
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01:37
But it's not just my kid孩子
that's being存在 deprived剥夺 of sleep睡觉.
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但不只是我的孩子被剥夺了睡眠,
01:41
Sleep睡觉 deprivation剥夺 among其中
American美国 teenagers青少年 is an epidemic疫情.
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大多美国青少年的睡眠都在被剥夺,
01:46
Only about one in 10 gets得到
the eight to 10 hours小时 of sleep睡觉 per night
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只有不到十分之一的孩子
平均每晚能睡八到十小时,
这是睡眠科学家和
儿科医生推荐的睡眠时长。
01:50
recommended推荐的 by sleep睡觉 scientists科学家们
and pediatricians儿科医生.
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01:55
Now, if you're thinking思维 to yourself你自己,
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现在,想想你的情况,
01:57
"Phew表示不快, we're doing good,
my kid's孩子的 getting得到 eight hours小时,"
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“呼,我们做得很好,
我的孩子可以睡八个小时。”
记住,
02:00
remember记得,
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八小时只是最低标准。
02:01
eight hours小时 is
the minimum最低限度 recommendation建议.
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你仅仅及格,
02:05
You're barely仅仅 passing通过.
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02:07
Eight hours小时 is kind of like
getting得到 a C on your report报告 card.
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八小时相当于你的报告得了个 C。
02:10
There are many许多 factors因素
contributing贡献 to this epidemic疫情,
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造成这种情况的因素有很多,
02:14
but a major重大的 factor因子 preventing防止 teens青少年
from getting得到 the sleep睡觉 they need
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但剥夺青少年所需要的睡眠,
实际上是公共政策问题。
02:19
is actually其实 a matter of public上市 policy政策.
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02:22
Not hormones激素, social社会 lives生活 or SnapchatSnapchat.
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不是荷尔蒙、社交生活
或者 Snapchat (即时通讯工具)。
02:27
Across横过 the country国家,
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全国各地,
很多学校都在早上7:30 开始
或者更早,
02:28
many许多 schools学校 are starting开始
around 7:30am or earlier,
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02:33
despite尽管 the fact事实 that major重大的
medical organizations组织 recommend推荐
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尽管大型医疗机构建议,
中学和高中不应早于上午8:30开课。
02:37
that middle中间 and high school学校
start开始 no earlier than 8:30am.
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02:43
These early start开始 policies政策
have a direct直接 effect影响 on how much --
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学校过早要求上学直接影响了
美国青少年的睡眠时间有多“少”。
02:47
or really how little sleep睡觉
American美国 teenagers青少年 are getting得到.
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02:52
They're also pitting点蚀
teenagers青少年 and their parents父母
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这导致青少年和他们的家长
不得不与他们的身体
做一场难以战胜的对抗。
02:56
in a fundamentally从根本上 unwinnable无法取胜 fight斗争
against反对 their own拥有 bodies身体.
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03:01
Around the time of puberty青春期,
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正处于青春期的孩子,
03:03
teenagers青少年 experience经验 a delay延迟
in their biological生物 clock时钟,
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他们的生物钟会被扰乱——
03:06
which哪一个 determines确定 when we feel most awake苏醒
and when we feel most sleepy.
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它决定着我们何时清醒、何时困倦。
03:11
This is driven驱动 in part部分 by a shift转移
in the release发布 of the hormone激素 melatonin退黑激素.
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这一部分是由于褪黑激素的释放
所引起的,
03:16
Teenagers'青少年 bodies身体 wait to start开始 releasing释放
melatonin退黑激素 until直到 around 11pm下午,
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青少年的身体一般在
晚上11点左右开始释放褪黑激素,
03:21
which哪一个 is two hours小时 later后来 than what
we see in adults成年人 or younger更年轻 children孩子.
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这比一个成年人
或是小孩子晚了近两小时。
03:27
This means手段 that waking醒来 a teenager青少年 up
at 6am is the biological生物 equivalent当量
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这意味着你在早上六点钟
叫醒一个青少年,
生理上等于说是在凌晨四点
叫醒一个成年人。
03:33
of waking醒来 an adult成人 up at 4am.
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03:37
On the unfortunate不幸的 days
when I have to wake唤醒 up at 4am,
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特别是在某些悲惨的时候,
我还不得不凌晨四点起床。
03:41
I'm a zombie僵尸.
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那我简直就像是个僵尸了。
整个身体都是麻木的。
03:43
Functionally功能 useless无用.
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03:44
I can't think straight直行,
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我简直无法思考,
03:46
I'm irritable急躁,
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我会烦躁,
我可能连车都开不好。
03:48
and I probably大概 shouldn't不能 be driving主动 a car汽车.
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03:51
But this is how many许多 American美国
teenagers青少年 feel every一切 single school学校 day.
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但这就是每天上学的无数
美国青少年所要面对的,
03:56
In fact事实, many许多 of the, shall we say,
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事实上,我们很多人都认为
03:59
unpleasant不愉快 characteristics特点
that we chalk粉笔 up to being存在 a teenager青少年 --
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青少年有很多不好的特质——
04:03
moodiness喜怒无常, irritability易怒,
laziness怠惰, depression萧条 --
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像是情绪低落,烦躁,
慵懒,抑郁——
04:07
could be a product产品
of chronic慢性 sleep睡觉 deprivation剥夺.
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这都是由于睡眠被长期剥夺
所造成的。
04:11
For many许多 teens青少年
battling作战 chronic慢性 sleep睡觉 loss失利,
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对于很多青少年来说,
为了对抗缺失的睡眠时间,
04:13
their go-to strategy战略 to compensate补偿
is consuming消费 large quantities数量 of caffeine咖啡因
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他们通过摄入大量的咖啡因,
04:19
in the form形成 of venti特大杯 frappuccinos星冰乐,
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比如说是大杯的星冰乐,
04:21
or energy能源 drinks饮料 and shots镜头.
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或者功能饮料。
04:24
So essentially实质上,
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所以基本上来说,
04:25
we've我们已经 got an entire整个 population人口
of tired but wired有线 youth青年.
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我们所有的年轻人都很疲惫,
但同时却又极度兴奋。
04:33
Advocates倡导者 of sleep-friendly睡眠友好
start开始 times know
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支持需要更多睡眠时间的人们明白,
青春期是大脑发育
极其重要的一个时期,
04:37
that adolescence青春期 is a period
of dramatic戏剧性 brain development发展,
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04:40
particularly尤其 in the parts部分 of the brain
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特别是大脑的某些部分,
04:42
that are responsible主管 for those
higher更高 order订购 thinking思维 processes流程,
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那些负责更高层次思考的部分,
包括推理能力,解决问题能力
和良好的判断能力。
04:46
including包含 reasoning推理, problem-solving解决问题
and good judgment判断.
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04:51
In other words, the very type类型
of brain activity活动 that's responsible主管
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换句话说,
就是这些负责大脑活动的部分,
它们能够抑制冲动及危险行为,
04:54
for reining驾驭 in those impulsive浮躁
and often经常 risky有风险 behaviors行为
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04:59
that are so characteristic特性 of adolescence青春期
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这也是青春期的某些不良特征,
05:02
and that are so terrifying可怕的
to us parents父母 of teenagers青少年.
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也是那些造成父母无比困扰的行为。
05:06
They know that like the rest休息 of us,
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他们明白就像我们一样,
05:08
when teenagers青少年 don't
get the sleep睡觉 they need,
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如果青少年得不到充足的睡眠,
05:10
their brains大脑, their bodies身体
and behaviors行为 suffer遭受
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他们的大脑、身体和行为都会
受到立竿见影的影响。
05:14
with both immediate即时 and lasting持久 effects效果.
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05:17
They can't concentrate集中,
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他们不能集中精力,
05:19
their attention注意 plummets骤降
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注意力直线下降,
05:21
and many许多 will even show显示
behavioral行为的 signs迹象 that mimic模仿者 ADHD多动症.
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甚至一部分青少年出现了
注意缺陷多动障碍(ADHD),
05:26
But the consequences后果 of teen青少年 sleep睡觉 loss失利
go well beyond the classroom课堂,
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而且青少年缺乏睡眠的不良后果
还远远不只是局限于学习上,
05:30
sadly可悲的是 contributing贡献 to many许多
of the mental心理 health健康 problems问题
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还可悲地促成了许多心理健康问题,
05:34
that skyrocket平步青云 during adolescence青春期,
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这些在青春期显得极为严重,
05:37
including包含 substance物质 use,
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包括滥用药物,
抑郁和自杀。
05:38
depression萧条 and suicide自杀.
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05:42
In our work with teens青少年
from LALA Unified统一 School学校 District,
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对来自洛杉矶联合学区的
青少年做的研究显示,
05:45
we found发现 that teens青少年 with sleep睡觉 problems问题
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那些睡眠不足的青少年中,
05:47
were 55 percent百分 more likely容易
to have used alcohol in the past过去 month.
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百分之五十五在过去一个月中
酗酒的现象更严重。
05:53
In another另一个 study研究 with over
30,000 high school学校 students学生们,
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另一项对三万名高中生的研究显示,
05:57
they found发现 that
for each hour小时 of lost丢失 sleep睡觉,
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每缺少一个小时的睡眠,
06:00
there was a 38 percent百分 increase增加
in feeling感觉 sad伤心 or hopeless绝望,
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沮丧和忧伤的情绪
就会增长百分之三十八,
06:05
and a 58 percent百分 increase增加
in teen青少年 suicide自杀 attempts尝试.
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同时自杀倾向也增长百分之五十八。
06:10
And if that's not enough足够,
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而这还没完,
06:12
teens青少年 who skip跳跃 out on sleep睡觉
are at increased增加 risk风险
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那些缺乏睡眠的青少年
06:15
for a host主办 of physical物理 health健康 problems问题
that plague鼠疫 our country国家,
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更有可能患上身体上的健康疾病,
这些疾病困扰着我们的国家,
06:19
including包含 obesity肥胖,
heart disease疾病 and diabetes糖尿病.
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包括肥胖、心血管疾病和糖尿病。
06:24
Then there's the risk风险
of putting a sleep-deprived睡眠剥夺 teen青少年,
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这些所带来的威胁就像是
一个昏昏欲睡的青少年
06:27
with a newly minted崛起 driver's司机 license执照,
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拿着刚刚考出的驾照,
开车上路一样。
06:30
behind背后 the wheel.
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06:32
Studies学习 have shown显示 that getting得到 five hours小时
or less of sleep睡觉 per night
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研究显示每晚少于五小时的睡眠时间,
06:36
is the equivalent当量 of driving主动 with a blood血液
alcohol content内容 above以上 the legal法律 limit限制.
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就和非法酒驾没什么区别。
06:48
Advocates倡导者 of sleep-friendly睡眠友好 start开始 times,
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提倡更多睡眠时间的人,
以及这块地区的研究者们,
06:50
and researchers研究人员 in this area,
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06:52
have produced生成 tremendous巨大 science科学
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用大量的科学数据证明
06:55
showing展示 the tremendous巨大 benefits好处
of later后来 start开始 times.
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学生应该晚点上课的巨大好处,
06:58
The findings发现 are unequivocal明确的,
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调查结果非常明确。
07:01
and as a sleep睡觉 scientist科学家,
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作为一位睡眠研究人员,
07:02
I rarely很少 get to speak说话
with that kind of certainty肯定.
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我很少用如此肯定的态度发表演说。
07:07
Teens青少年 from districts
with later后来 start开始 times get more sleep睡觉.
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青少年应该晚些上课,
因为他们需要更多的睡眠时间。
07:11
To the naysayers反对者 who may可能 think
that if schools学校 start开始 later后来,
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对于那些反对者,也许他们会想
如果学习推迟上课时间,
青少年就会熬夜到更晚。
07:14
teens青少年 will just stay up later后来,
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07:16
the truth真相 is,
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可事实告诉我们却是,
他们睡觉时间并没有改变,
07:18
their bedtimes就寝时间 stay the same相同,
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07:20
but their wake-up醒来 times get extended扩展,
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但是他们的起床时间晚了,
也就拥有了更多睡眠时间。
07:22
resulting造成 in more sleep睡觉.
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07:25
They're more likely容易 to show显示 up for school学校;
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他们也更有可能去学校而非逃课;
07:27
school学校 absences缺席 dropped下降
by 25 percent百分 in one district.
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缺席率至少降低了百分之二十五,
07:31
And they're less likely容易 to drop下降 out.
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他们退学率也降低了。
07:34
Not surprisingly出奇,
they do better academically学术上.
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不出意外,他们的成绩也提高了。
所以这对减少“成就落差”也有好处。
07:37
So this has real真实 implications启示
for reducing减少 the achievement成就 gap间隙.
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07:42
Standardized标准化 test测试 scores分数
in math数学 and reading
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数学及阅读的标准化测验显示,
07:45
go up by two to three percentage百分比 points.
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他们的得分提高了两到三个百分点。
07:48
That's as powerful强大 as reducing减少 class sizes大小
by one-third三分之一 fewer students学生们,
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这简直比小班化教育带来的成果
还要显著,
或是给一个班换一个
07:53
or replacing更换 a so-so一般般 teacher老师
in the classroom课堂
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更优秀的老师。
07:57
with a truly outstanding优秀 one.
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08:00
Their mental心理 and physical物理 health健康 improves提高,
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他们不管是在心理
还是身体上都得到了提升,
08:03
and even their families家庭 are happier幸福.
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甚至家庭都变得更和睦了。
我的的意思是,谁不会喜欢
我们的孩子多一些健康快乐,
08:05
I mean, who wouldn't不会 enjoy请享用 a little
more pleasantness愉悦 from our teens青少年,
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08:10
and a little less crankiness偏执?
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少一些偏执狂妄呢?
08:13
Even their communities社区 are safer更安全
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甚至他们的生活都变得更安全,
08:14
because car汽车 crash紧急 rates利率 go down --
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因为至少撞车率可以低一些——
08:17
a 70 percent百分 reduction减少 in one district.
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至少一个街区可以少百分之七十。
08:21
Given特定 these tremendous巨大 benefits好处,
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有如此诸多的益处,
08:23
you might威力 think,
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你或许会想,
08:25
well, this is a no-brainer没脑子, right?
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这简直百利而无一害,不是吗?
08:27
So why have we as a society社会
failed失败 to heed注意 this call?
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那为什么我们的社会
没有响应这样的号召?
08:33
Often经常 the argument论据 against反对 later后来
start开始 times goes something like this:
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往往那些反对推迟上课的声音会说:
08:38
"Why should we delay延迟
start开始 times for teenagers青少年?
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“为什么我们要推迟
青少年的上课时间呢?
08:40
We need to toughen锻炼 them up
so they're ready准备 for the real真实 world世界!"
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我们应该好好锻炼他们,让他们
早点适应这个真实残酷的世界!”
08:44
But that's like saying
to the parent of a two-year-old二十岁,
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但这就等于一个两岁孩子的父母说,
“别让约翰尼午睡,
08:47
"Don't let Johnny约翰尼 nap小憩,
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08:48
or he won't惯于 be ready准备 for kindergarten幼儿园."
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否则他怎么能适应幼儿园生活呢。”
(笑声)
08:51
(Laughter笑声)
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08:53
Delaying延迟 start开始 times also presents礼物
many许多 logistical后勤 challenges挑战.
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推迟上课时间也要
面对很多后勤方面的挑战,
08:57
Not just for students学生们 and their families家庭,
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不只是学生和他们的家庭,
也是对于整个社会来说。
09:00
but for communities社区 as a whole整个.
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09:02
Updating更新 bus总线 routes路线,
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更新校车路线,
09:04
increased增加 transportation运输 costs成本,
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提高交通开销,
影响课余时间的
09:06
impact碰撞 on sports体育,
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体育培训和托管。
09:07
care关心 before or after school学校.
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09:10
These are the same相同 concerns关注
that come up in district after district,
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这些需要考虑的因素
09:14
time and again around the country国家
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在全国各地讨论“推迟上课时间”
的时候
都会被提到。
09:16
as school学校 start开始 times are debated辩论.
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09:19
And they're legitimate合法 concerns关注,
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这在法律上也存在问题。
09:22
but these are problems问题
we have to work through通过.
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但是这些是我们需要面对的问题
09:26
They are not valid有效 excuses借口
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它们不是
放弃为我们的孩子
做正确的事情的借口,
09:28
for failing失败 to do the right thing
for our children孩子,
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09:31
which哪一个 is to start开始 middle中间 and high schools学校
no earlier than 8:30am.
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那就是要让初中和高中的
上课时间不早于八点半。
09:37
And in districts around the country国家,
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每一个学区,到全国都是如此,
不管大小城市,我们必须做出改变,
09:39
big and small,
who have made制作 this change更改,
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因为我们对于改革的恐惧,
常常是没有道理的,
09:42
they found发现 that these fears恐惧
are often经常 unfounded杞人忧天
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09:46
and far outweighed抵销 by the tremendous巨大
benefits好处 for student学生 health健康
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远远没有学生的健康、
他们的表现,
09:50
and performance性能,
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和整个社会的公共安全来的重要。
09:52
and our collective集体 public上市 safety安全.
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09:56
So tomorrow明天 morning早上,
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所以我多希望从明天早上起,
09:57
when coincidentally巧合 we get
to set our clocks时钟 back by an hour小时
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我们碰巧一不小心都把
自己的闹钟推迟了一小时,
10:03
and you get that delicious美味的
extra额外 hour小时 of sleep睡觉,
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我们多了一个小时甜美的睡眠,
10:09
and the day seems似乎 a little longer,
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我们的日子似乎长了一点,
10:12
and a little more full充分 of hope希望,
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多了一些希望,
10:14
think about the tremendous巨大 power功率 of sleep睡觉.
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想想睡眠能赐予我们的力量,
10:19
And think about what a gift礼品 it would be
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想想这会是一个多好的礼物
我们能送给孩子的:
让他们能被自己的生物钟
10:22
for our children孩子 to be able能够
to wake唤醒 up naturally自然,
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温柔地从睡梦中唤醒。
10:26
in harmony和谐 with their own拥有 biology生物学.
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10:29
Thank you,
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谢谢大家,
祝大家好梦。
10:30
and pleasant愉快 dreams.
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Translated by Yanyan Hong
Reviewed by Wilde Luo

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ABOUT THE SPEAKER
Wendy Troxel - Sleep researcher
Wendy Troxel specializes in behavioral treatments for insomnia and other sleep disorders.

Why you should listen

Dr. Wendy Troxel is a Senior Behavioral and Social Scientist at RAND and Adjunct Professor of Psychiatry and Psychology at the University of Pittsburgh. She is a licensed clinical psychologist specializing in behavioral treatments for insomnia and other sleep disorders across the lifespan. Her research is funded by the National Heart Lung Blood Institute of the National Institutes of Health and the Department of Defense. Troxel's research focuses on the interface between sleep, social environment and health, as well as the implications for public policy. She is considered the leading authority on how sleep affects and is affected by close relationships.

Troxel has received several awards and honors for her research from national and international scientific societies, and her work has been published in top-tier medical and psychological journals. Her research has been widely cited in the national and international media, including print and television interviews on CBS Sunday Morning, Good Morning America, the Wall Street Journal, the New York Times, MSNBC and CNN, and she has a regular blog on Huffington Post. Her research on sleep was also featured in two best-selling books: Arianna Huffington's Sleep Revolution and David Randall's Dreamland, and she was a featured expert in the National Geographic documentary Sleepless in America. She has published several highly influential RAND reports on sleep loss in the US military and the global economic implications of sleep loss. She recently was one of the co-organizers and presenters at the first-ever national conference on Adolescent Sleep, Health, and School Start Times, and she will serve as guest editor on an upcoming special issue in the journal Sleep Health on adolescent sleep and school start times.

More profile about the speaker
Wendy Troxel | Speaker | TED.com

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