TED Residency
Dan Gartenberg: The brain benefits of deep sleep -- and how to get more of it
丹 · 加登堡: 深度睡眠对大脑的好处——以及如何睡得更好
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没什么比得上睡个好觉。如果技术能帮助我们从中获益更多，又将如何？丹 · 加登堡正在开发促进深度睡眠的技术。其中深睡再生阶段可以帮助我们巩固我们的记忆，塑造我们的个性。来了解一下，播放与脑电波频率一致的声音将如何刺激更深层的睡眠——以及它对我们的健康、记忆力和学习能力的潜在益处。
Dan Gartenberg - Sleep scientist
TED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours. Full bio
TED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours. Full bio
Double-click the English transcript below to play the video.
00:13
What if you could make
your sleep more efficient?
your sleep more efficient?
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如果可以拥有
更高效的睡眠会怎么样？
更高效的睡眠会怎么样？
作为一名睡眠专家，
00:17
As a sleep scientist,
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在过去的10年里，
00:19
this is the question
that has captivated me
that has captivated me
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我一直在研究这个问题。
00:22
for the past 10 years.
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00:24
Because while the lightbulb
and technology have brought about a world
and technology have brought about a world
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当电灯和科技使得世界
00:28
of 24-hour work and productivity,
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24小时灯火通明，
我们付出的代价
00:32
it has come at the cost
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00:34
of our naturally occurring
circadian rhythm
circadian rhythm
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是违背自然的昼夜节律，
00:37
and our body's need for sleep.
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和我们身体对睡眠的需求。
00:40
The circadian rhythm dictates
our energy level throughout the day,
our energy level throughout the day,
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昼夜节律决定了
我们一天的能量水平，
我们一天的能量水平，
直到最近，我们才开始
就这一节律问题开展全球实验，
就这一节律问题开展全球实验，
00:44
and only recently we've been conducting
a global experiment on this rhythm,
a global experiment on this rhythm,
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讲究其如何对我们的睡眠健康，
00:49
which is putting our sleep health
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00:51
and ultimately
our life quality in jeopardy.
our life quality in jeopardy.
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甚至生活质量产生危害。
00:56
Because of this,
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正是因为如此，
我们总是睡得不够，
00:57
we aren't getting the sleep we need,
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00:59
with the average American
sleeping a whole hour less
sleeping a whole hour less
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与1940年代相比，
美国人的平均睡眠时间
美国人的平均睡眠时间
01:03
than they did in the 1940s.
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少了整整一个小时。
不知道为什么，
01:05
For some reason,
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我们以睡眠不足为荣，
01:07
we decided to wear it as a badge of honor
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01:09
that we can get by on not enough sleep.
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将其视为一块
可以佩戴的荣誉勋章。
可以佩戴的荣誉勋章。
01:12
This all adds up to a real health crisis.
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这其实都为各类
健康隐患埋下了伏笔、
健康隐患埋下了伏笔、
众所周知，睡眠不足
与疾病高度相关，
与疾病高度相关，
01:16
Most of us know that poor sleep
is linked to diseases
is linked to diseases
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譬如老年痴呆，心血管疾病，
01:20
like Alzheimer's, cardiovascular disease,
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01:23
stroke and diabetes.
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中风，糖尿病。
01:25
And if you go untreated
with a sleep disorder like sleep apnea,
with a sleep disorder like sleep apnea,
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如果不对睡眠紊乱
（如睡眠窒息）加以治疗，
（如睡眠窒息）加以治疗，
01:29
you're more likely
to get many of these illnesses.
to get many of these illnesses.
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你将更容易患上这些疾病。
01:33
But did you know about sleep's impact
on your mental states?
on your mental states?
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但是你知道睡眠
对你的精神状态有什么影响吗？
对你的精神状态有什么影响吗？
01:38
Poor sleep makes us
make risky, rash decisions
make risky, rash decisions
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睡眠不足会让我们
草率地做出冒险的决定，
草率地做出冒险的决定，
我们体谅他人的能力也会下降。
01:42
and is a drain
on our capacity for empathy.
on our capacity for empathy.
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01:46
When sleep deprivation literally makes us
more sensitive to our own pain,
more sensitive to our own pain,
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缺乏睡眠会使我们
对自己的痛苦更加敏感，
对自己的痛苦更加敏感，
01:52
it's not so surprising that we have
a hard time relating to others
a hard time relating to others
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难怪当我们睡得不够的时候，
会难以作为一个健康的正常人
01:56
and just generally
being a good and healthy person
being a good and healthy person
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同他人相处。
01:59
when we're sleep-deprived.
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02:01
Scientists are now starting to understand
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除了睡眠时长之外，
科学家们还开始了解到
科学家们还开始了解到
02:04
how not only the quantity
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睡眠的质量
02:06
but also the quality of sleep
impacts our health and well-being.
impacts our health and well-being.
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是如何影响着我们的健康和幸福的。
02:12
My research focuses
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我的研究重点放在
被许多科学家视为
最有再生力的睡眠阶段：
最有再生力的睡眠阶段：
02:14
on what many scientists believe
is the most regenerative stage of sleep:
is the most regenerative stage of sleep:
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深度睡眠期。
02:19
deep sleep.
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02:20
We now know that generally speaking,
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我们知道，一般而言
02:23
there are three stages of sleep:
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睡眠有三个阶段：
02:25
light sleep,
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浅睡期，
02:27
rapid eye movement or REM
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快速动眼期，
02:29
and deep sleep.
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深睡期。
02:31
We measure these stages by connecting
electrodes to the scalp, chin and chest.
electrodes to the scalp, chin and chest.
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通过将电极与头皮，下巴和胸部相连，
我们可以记录这些睡眠阶段的电信号。
我们可以记录这些睡眠阶段的电信号。
02:37
In light sleep and REM,
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在浅睡及快速动眼期，
02:39
our brain waves are very similar
to our brain waves in waking life.
to our brain waves in waking life.
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我们的脑电波与
清醒时的脑电波几乎一致。
清醒时的脑电波几乎一致。
02:43
But our brain waves in deep sleep
have these long-burst brain waves
have these long-burst brain waves
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但在深睡期中，
我们的脑电波却是一种长脉冲，
我们的脑电波却是一种长脉冲，
02:47
that are very different
from our waking life brain waves.
from our waking life brain waves.
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与我们清醒时的脑电波大相径庭。
02:51
These long-burst brain waves
are called delta waves.
are called delta waves.
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这些长脉冲脑电波
被称为δ（delta）波。
被称为δ（delta）波。
02:56
When we don't get the deep sleep we need,
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当我们不能获得充足的深度睡眠时，
02:59
it inhibits our ability to learn
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我们的学习能力会受到抑制，
03:01
and for our cells and bodies to recover.
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细胞再生和身体机能的
修复也会受到影响。
修复也会受到影响。
03:04
Deep sleep is how we convert
all those interactions
all those interactions
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深度睡眠让我们将
白天的经历
03:08
that we make during the day
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03:09
into our long-term memory
and personalities.
and personalities.
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转化为长期记忆，
让我们成为我们自己。
让我们成为我们自己。
03:13
As we get older,
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当我们老去，
03:14
we're more likely to lose
these regenerative delta waves.
these regenerative delta waves.
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我们将很可能不再有
这些可再生的δ波。
这些可再生的δ波。
03:18
So in way, deep sleep and delta waves
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可以说，深度睡眠和δ波
03:20
are actually a marker
for biological youth.
for biological youth.
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是生理年轻的一大标志。
03:25
So naturally, I wanted to get
more deep sleep for myself
more deep sleep for myself
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自然，我希望自己
有更长的深度睡眠，
有更长的深度睡眠，
03:29
and I literally tried almost every gadget,
gizmo, device and hack out there --
gizmo, device and hack out there --
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我几乎尝试过各种小发明、小设备——
零售的，临床的,
03:34
consumer-grade, clinical-grade,
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只要市面上有的我都愿意尝试。
03:36
what have you.
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03:38
I learned a lot, and I found
I really do need, like most people,
I really do need, like most people,
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我学到了很多，我发现
和大多数人一样，
和大多数人一样，
我真的需要八个小时的睡眠。
03:42
eight hours of sleep.
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03:44
I even shifted my circadian component
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我甚至通过控制我的饮食，运动和
03:47
by changing my meals,
exercise and light exposure,
exercise and light exposure,
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暴露在光照下的时间
改变了自己的生理节律，
改变了自己的生理节律，
03:51
but I still couldn't find a way
to get a deeper night of sleep ...
to get a deeper night of sleep ...
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但我仍不能延长深度睡眠时间，
03:55
that is until I met
Dr. Dmitry Gerashchenko
Dr. Dmitry Gerashchenko
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直到我遇到了哈佛医学院的
03:58
from Harvard Medical School.
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Dmitry Gerashchenko博士。
04:00
Dmitry told me about
a new finding in the literature,
a new finding in the literature,
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Dmitry告诉了我
文献中的一项新发现，
文献中的一项新发现，
04:03
where a lab out of Germany showed
that if you could play certain sounds
that if you could play certain sounds
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一个德国实验室发现，
如果你能在人们入睡后的适当时机
如果你能在人们入睡后的适当时机
04:08
at the right time in people's sleep,
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播放某些声音，
04:10
you could actually make sleep
deeper and more efficient.
deeper and more efficient.
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他们就能获得更深度、
更高效的睡眠。
更高效的睡眠。
04:15
And what's more, is that this lab showed
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除此以外，这一实验室还发现
04:17
that you actually could improve
next-day memory performance
next-day memory performance
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这一声音还能够帮你提升
04:21
with this sound.
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第二天的记忆力。
04:23
Dmitry and I teamed up,
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我和Dmitry决定合作
04:24
and we began working on a way
to build this technology.
to build this technology.
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进一步开发这项技术。
04:28
With our research lab
collaborators at Penn State,
collaborators at Penn State,
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我们与宾夕法尼亚
州立大学的实验室合作，
州立大学的实验室合作，
04:32
we designed experiments
in order to validate our system.
in order to validate our system.
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设计了实验来验证我们的系统。
04:35
And we've since received grant funding
from the National Science Foundation
from the National Science Foundation
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我们得到了来自美国国家科学基金会
04:39
and the National Institute of Health
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和国家卫生研究院的资金支持，
以顺利开发这种
激励深度睡眠的技术。
激励深度睡眠的技术。
04:41
to develop this deep-sleep
stimulating technology.
stimulating technology.
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04:45
Here's how it works.
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它是这样运作的。
04:47
People came into the lab
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人们来到实验室，
04:48
and we hooked them up
to a number of devices,
to a number of devices,
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我们把许多设备连接到他们身上，
04:50
two of which I have on right here --
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我现在手上拿的是其中的两个——
04:52
not a fashion statement.
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这可不是时尚秀。
04:53
(Laughter)
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（笑声）
04:56
When we detected
that people were in deep sleep,
that people were in deep sleep,
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当我们探测到人们进入深度睡眠后，
04:59
we played the deep-sleep
stimulating sounds
stimulating sounds
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我们会播放刺激深度睡眠的声音，
05:01
that were shown
to make them have deeper sleep.
to make them have deeper sleep.
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让他们能睡得更深。
05:04
I'm going to demo this sound
for you right now.
for you right now.
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我现在将为大家展示这段声音。
05:08
(Repeating sound waves)
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（重复声波）
05:16
Pretty weird, right?
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很奇怪，对吗？
05:17
(Laughter)
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（笑声）
05:19
So that sound is actually at the same
burst frequency as your brain waves
burst frequency as your brain waves
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这一声音其实和你深睡时的脑电波
05:25
when your brain is in deep sleep.
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有相同的突发频率。
05:27
That sound pattern
actually primes your mind
actually primes your mind
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实际上，它可以促使你的大脑
05:30
to have more of these
regenerative delta waves.
regenerative delta waves.
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产生更多的可再生δ波。
05:34
When we asked participants
the next day about the sounds,
the next day about the sounds,
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当我们第二天询问参与者
是否听到了这些声音时，
是否听到了这些声音时，
05:37
they were completely unaware
that we played the sounds,
that we played the sounds,
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他们全然不知我们曾播放声音，
05:39
yet their brains responded
with more of these delta waves.
with more of these delta waves.
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然而，他们的大脑对此做出了反应，
产生了更多的δ波。
产生了更多的δ波。
05:44
Here's an image of someone's brain waves
from the study that we conducted.
from the study that we conducted.
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这是研究中一位
被测试者的脑电波图像。
被测试者的脑电波图像。
05:48
See the bottom panel?
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你们看到底部那块了吗？
05:49
This shows the sound being played
at that burst frequency.
at that burst frequency.
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那是播放声音的突发频率。
05:53
Now look at the brain waves
in the upper part of the graph.
in the upper part of the graph.
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现在再看图上部的脑电波。
05:56
You can see from the graph
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从图中可以看出，
05:58
that the sound is actually producing
more of these regenerative delta waves.
more of these regenerative delta waves.
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这一声音诱导产生了更多的再生δ波。
06:04
We learned that we could
accurately track sleep
accurately track sleep
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从中我们知道，我们可以
准确地追踪睡眠，
准确地追踪睡眠，
06:06
without hooking people up to electrodes
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即使不把人和电极相连，
06:09
and make people sleep deeper.
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我们也可以让人们睡得更深。
06:12
We're continuing to develop
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我们会继续探究
06:14
the right sound environment
and sleep habitat
and sleep habitat
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合适的声音环境和睡眠地点，
以帮助提升人们的睡眠健康。
06:17
to improve people's sleep health.
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06:20
Our sleep isn't
as regenerative as it could be,
as regenerative as it could be,
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我们的睡眠还可以有更强的再生力，
06:24
but maybe one day soon,
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在不久的将来，
06:26
we could wear a small device
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也许我们可以佩戴一个小装置，
06:28
and get more out of our sleep.
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让我们从睡眠中获益更多。
06:31
Thank you.
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谢谢你们。
06:32
(Applause)
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（掌声）
ABOUT THE SPEAKER
Dan Gartenberg - Sleep scientistTED Resident Dan Gartenberg has spent his adult life trying to make seven and a half hours feel like eight hours.
Why you should listen
Daniel Gartenberg is a PhD in Human Factors and Applied Cognition and is currently an adjunct assistant professor at Penn State University. He has 10 years of experience making sleep technology and is an entrepreneur who founded Proactive Life LLC, Mobile Sleep Technologies LLC, and Fly Fleet LLC. At Proactive Life, Gartenberg developed smartphone and wearable apps, like the Sonic Sleep Coach Alarm Clock, for tracking sleep quality and playing sounds that make sleep deeper. He is currently conducting grant-funded research from the National Science Foundation and the National Institute of Aging to develop sound environments that can diagnose and treat sleep disorders, improve sleep quality, and optimize daytime alertness. Gartenberg works with companies and individuals who want to get more out of their sleep.
Dan Gartenberg | Speaker | TED.com