TED2019
Matt Walker: Sleep is your superpower
Met Voker (Matt Walker): Spavanje je vaša supermoć
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San je sistem za održavanje života, i to je do sada najpribližnije besmrtnosti što je učinila majka priroda, kaže naučnik koji se bavi spavanjem, Met Voker. Duboko zaronivši u nauku o dremanju, Voker iznosi neverovatno dobre stvari koje vam se dešavaju kada se naspavate, kao i alarmantno loše stvari koje se dese kada spavate nedovoljno, kako u mozgu, tako i u telu. Saznajte više o uticaju sna na učenje, pamćenje, imuni sistem, pa čak i na genetski kod, kao i neke korisne savete da biste se naspavali.
Matt Walker - Sleep scientist, professor, author
Matt Walker is a brain scientist trying to understand why we sleep. Full bio
Matt Walker is a brain scientist trying to understand why we sleep. Full bio
Double-click the English transcript below to play the video.
00:12
Thank you very much.
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Mnogo vam hvala.
00:14
Well, I would like
to start with testicles.
to start with testicles.
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Pa, hteo bih da počnem od testisa.
00:18
(Laughter)
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(Smeh)
00:21
Men who sleep five hours a night
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Muškarci koji spavaju pet sati svake noći
00:23
have significantly smaller testicles
than those who sleep seven hours or more.
than those who sleep seven hours or more.
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imaju znatno manje testise
od onih koji spavaju sedam i više sati.
od onih koji spavaju sedam i više sati.
00:29
(Laughter)
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(Smeh)
00:32
In addition, men who routinely sleep
just four to five hours a night
just four to five hours a night
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Osim toga, muškarci koji redovno spavaju
samo četiri do pet sati svake noći
samo četiri do pet sati svake noći
00:37
will have a level of testosterone
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imaće nivo testosterona
00:39
which is that of someone
10 years their senior.
10 years their senior.
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kao neko ko je stariji od njih 10 godina.
00:45
So a lack of sleep
will age a man by a decade
will age a man by a decade
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Dakle, zbog nedostatka sna
će muškarac ostariti za deceniju
će muškarac ostariti za deceniju
00:48
in terms of that critical
aspect of wellness.
aspect of wellness.
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u pogledu tog kritičnog
aspekta blagostanja.
aspekta blagostanja.
00:53
And we see equivalent impairments
in female reproductive health
in female reproductive health
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Uočavamo i istovetna oštećenja
u reproduktivnom zdravlju žena
u reproduktivnom zdravlju žena
00:58
caused by a lack of sleep.
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koje izaziva nedostatak sna.
01:03
This is the best news
that I have for you today.
that I have for you today.
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To su najbolje vesti
koje danas imam za vas.
koje danas imam za vas.
01:05
(Laughter)
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(Smeh)
01:08
From this point, it may only get worse.
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Nadalje može samo da bude gore.
01:10
Not only will I tell you
about the wonderfully good things
about the wonderfully good things
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Ne samo da ću vam pričati
o neverovatno dobrim stvarima
o neverovatno dobrim stvarima
01:13
that happen when you get sleep,
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koje se dešavaju kada se naspavate,
01:15
but the alarmingly bad things
that happen when you don't get enough,
that happen when you don't get enough,
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nego i o alarmantno lošim stvarima
koje se dese kada ne spavate dovoljno,
koje se dese kada ne spavate dovoljno,
01:20
both for your brain and for your body.
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kako za mozak, tako i za telo.
01:23
Let me start with the brain
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Počeću sa mozgom
01:25
and the functions of learning and memory,
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i funkcijama učenja i pamćenja,
01:28
because what we've discovered
over the past 10 or so years
over the past 10 or so years
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jer smo otkrili
tokom proteklih desetak godina
tokom proteklih desetak godina
01:32
is that you need sleep after learning
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da vam je potrebno spavanje nakon učenja
01:35
to essentially hit the save button
on those new memories
on those new memories
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da biste u suštini odabrali
opciju „sačuvati“ za ta nova sećanja,
opciju „sačuvati“ za ta nova sećanja,
01:38
so that you don't forget.
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tako da ne zaboravite.
01:40
But recently, we discovered
that you also need sleep before learning
that you also need sleep before learning
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Ali nedavno smo otkrili
da vam je takođe potrebno
spavanje pre učenja
spavanje pre učenja
01:46
to actually prepare your brain,
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da biste pripremili mozak,
01:49
almost like a dry sponge
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gotovo kao da je suvi sunđer,
01:51
ready to initially soak up
new information.
new information.
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spreman da odmah upija nove informacije.
01:55
And without sleep,
the memory circuits of the brain
the memory circuits of the brain
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Bez sna, memorijska kola mozga
01:58
essentially become
waterlogged, as it were,
waterlogged, as it were,
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u suštini postanu preplavljena, takoreći,
02:01
and you can't absorb new memories.
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i ne možete da upijate nova sećanja.
02:04
So let me show you the data.
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Da vam pokažem podatke.
02:06
Here in this study, we decided
to test the hypothesis
to test the hypothesis
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U ovom istraživanju ovde,
odlučili smo da proverimo hipotezu
odlučili smo da proverimo hipotezu
02:10
that pulling the all-nighter
was a good idea.
was a good idea.
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da je dobra ideja ostati budan celu noć.
02:14
So we took a group of individuals
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Uzeli smo grupu osoba
02:16
and we assigned them
to one of two experimental groups:
to one of two experimental groups:
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i podelili smo ih
u dve eksperimentalne grupe:
u dve eksperimentalne grupe:
02:20
a sleep group
and a sleep deprivation group.
and a sleep deprivation group.
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grupu koja je spavala
i grupu kojoj je uskraćen san.
i grupu kojoj je uskraćen san.
02:23
Now the sleep group, they're going to get
a full eight hours of slumber,
a full eight hours of slumber,
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Osobe iz grupe koja spava
će dobiti celih osam sati sna,
će dobiti celih osam sati sna,
02:28
but the deprivation group,
we're going to keep them awake
we're going to keep them awake
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a grupu koju lišavamo sna
ćemo držati budnom
ćemo držati budnom
u laboratoriji, pod stalnim nadzorom.
02:31
in the laboratory, under full supervision.
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02:33
There's no naps or caffeine, by the way,
so it's miserable for everyone involved.
so it's miserable for everyone involved.
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Inače, nema dremanja ni kofeina,
tako da je grozno za sve koji učestvuju.
tako da je grozno za sve koji učestvuju.
02:38
And then the next day,
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Zatim sledećeg dana
02:40
we're going to place those participants
inside an MRI scanner
inside an MRI scanner
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stavljamo te učesnike
u skener za magnetnu rezonancu
u skener za magnetnu rezonancu
02:44
and we're going to have them
try and learn a whole list of new facts
try and learn a whole list of new facts
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i zadamo im da probaju da nauče
spisak novih podataka
spisak novih podataka
02:48
as we're taking snapshots
of brain activity.
of brain activity.
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dok snimamo aktivnost mozga.
02:51
And then we're going to test them
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Potom ih testiramo
02:53
to see how effective
that learning has been.
that learning has been.
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kako bismo videli
koliko je učenje bilo efikasno.
koliko je učenje bilo efikasno.
02:56
And that's what you're looking at
here on the vertical axis.
here on the vertical axis.
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To vidite ovde na vertikalnoj osi.
03:00
And when you put
those two groups head to head,
those two groups head to head,
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Kada stavite te dve grupe jednu uz drugu,
03:03
what you find is a quite significant,
40-percent deficit
40-percent deficit
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otkrivate vrlo značajan gubitak
od 40 procenata
od 40 procenata
03:08
in the ability of the brain
to make new memories without sleep.
to make new memories without sleep.
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u sposobnosti mozga
da upamti nove stvari bez spavanja.
da upamti nove stvari bez spavanja.
03:13
I think this should be concerning,
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Mislim da ovo treba da nas zabrine,
s obzirom na ono što znamo
da se sada dešava sa snom
da se sada dešava sa snom
03:14
considering what we know
is happening to sleep
is happening to sleep
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03:17
in our education populations right now.
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kod našeg stanovništva
u procesu obrazovanja.
u procesu obrazovanja.
03:20
In fact, to put that in context,
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Zapravo, da to stavimo u kontekst,
03:22
it would be the difference
in a child acing an exam
in a child acing an exam
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to bi bila razlika između toga
da dete briljira na ispitu
da dete briljira na ispitu
03:25
versus failing it miserably -- 40 percent.
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naspram toga da ubedljivo padne
na njemu - 40 procenata.
na njemu - 40 procenata.
03:30
And we've gone on to discover
what goes wrong within your brain
what goes wrong within your brain
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Nastavili smo sa radom da bismo otkrili
šta krene po zlu u mozgu
šta krene po zlu u mozgu
03:34
to produce these types
of learning disabilities.
of learning disabilities.
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tako da nastanu ove vrste
poteškoća u učenju.
poteškoća u učenju.
03:38
And there's a structure that sits
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Postoji struktura koja je smeštena
03:40
on the left and the right side
of your brain, called the hippocampus.
of your brain, called the hippocampus.
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na levoj i desnoj strani mozga,
a koja se zove hipokampus.
a koja se zove hipokampus.
03:45
And you can think of the hippocampus
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Hipokampus možete zamisliti
03:46
almost like the informational
inbox of your brain.
inbox of your brain.
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skoro kao prijemno sanduče
za informacije u mozgu.
za informacije u mozgu.
03:50
It's very good at receiving
new memory files
new memory files
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Vrlo dobro prima nove fajlove u pamćenje
03:53
and then holding on to them.
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i čuva ih.
03:56
And when you look at this structure
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Kada pogledamo tu strukturu
03:58
in those people who'd had
a full night of sleep,
a full night of sleep,
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kod ljudi koji su spavali celu noć,
04:01
we saw lots of healthy
learning-related activity.
learning-related activity.
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vidimo mnogo zdravih aktivnosti
u vezi sa učenjem.
u vezi sa učenjem.
04:06
Yet in those people
who were sleep-deprived,
who were sleep-deprived,
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Dok kod ljudi koji su bili lišeni sna
04:09
we actually couldn't find
any significant signal whatsoever.
any significant signal whatsoever.
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nismo mogli naći nikakav značajan signal.
04:14
So it's almost as though sleep deprivation
had shut down your memory inbox,
had shut down your memory inbox,
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Kao da je uskraćivanje sna
ugasilo prijemno sanduče pamćenja,
ugasilo prijemno sanduče pamćenja,
04:19
and any new incoming files --
they were just being bounced.
they were just being bounced.
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i svi novi fajlovi koji pristižu
jednostavno bivaju odbačeni.
jednostavno bivaju odbačeni.
04:23
You couldn't effectively
commit new experiences to memory.
commit new experiences to memory.
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Ne možete efikasno upamtiti nova iskustva.
04:30
So that's the bad that can happen
if I were to take sleep away from you,
if I were to take sleep away from you,
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Dakle, to su loše stvari koje se mogu
desiti kada bih vam oduzeo spavanje,
desiti kada bih vam oduzeo spavanje,
04:34
but let me just come back
to that control group for a second.
to that control group for a second.
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ali vratimo se na trenutak
kontrolnoj grupi.
kontrolnoj grupi.
04:38
Do you remember those folks
that got a full eight hours of sleep?
that got a full eight hours of sleep?
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Sećate se onih ljudi
koji su dobili punih osam sati sna?
koji su dobili punih osam sati sna?
04:42
Well, we can ask
a very different question:
a very different question:
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Pa, možemo postaviti drugačije pitanje:
04:44
What is it about the physiological
quality of your sleep
quality of your sleep
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kakva su to fiziološka svojstva sna
04:48
when you do get it
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da kada dovoljno spavate,
04:50
that restores and enhances
your memory and learning ability
your memory and learning ability
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ona obnavljaju i poboljšavaju
memoriju i sposobnost učenja
memoriju i sposobnost učenja
04:53
each and every day?
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iz dana u dan?
04:56
And by placing electrodes
all over the head,
all over the head,
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Postavljajući elektrode svuda po glavi,
04:59
what we've discovered
is that there are big, powerful brainwaves
is that there are big, powerful brainwaves
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otkrili smo da postoje veliki,
moćni moždani talasi
moćni moždani talasi
05:03
that happen during
the very deepest stages of sleep
the very deepest stages of sleep
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koji se dešavaju u najdubljim fazama sna
05:06
that have riding on top of them
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i koji imaju bljeske na ispupčenjima,
05:09
these spectacular bursts
of electrical activity
of electrical activity
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te spektakularne eksplozije
električne aktivnosti
električne aktivnosti
05:12
that we call sleep spindles.
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koje zovemo „vretena spavanja”.
05:15
And it's the combined quality
of these deep-sleep brainwaves
of these deep-sleep brainwaves
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Kombinovana svojstva
ovih moždanih talasa u dubokom snu
ovih moždanih talasa u dubokom snu
05:19
that acts like a file-transfer
mechanism at night,
mechanism at night,
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deluju kao mehanizam
za prenos fajlova tokom noći
za prenos fajlova tokom noći
05:23
shifting memories from a short-term
vulnerable reservoir
vulnerable reservoir
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koji prebacuje sećanja
iz nežnog kratkoročnog skladišta
iz nežnog kratkoročnog skladišta
05:28
to a more permanent long-term
storage site within the brain,
storage site within the brain,
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na mesto unutar mozga
za dugotrajnije čuvanje,
za dugotrajnije čuvanje,
05:32
and therefore protecting them,
making them safe.
making them safe.
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čime ih štiti, pruža im sigurnost.
05:37
And it is important that we understand
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Važno je da razumemo
05:39
what during sleep actually transacts
these memory benefits,
these memory benefits,
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šta to zapravo za vreme spavanja dovodi
do tih pogodnosti vezanih za pamćenje,
do tih pogodnosti vezanih za pamćenje,
05:44
because there are real medical
and societal implications.
and societal implications.
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jer postoje stvarne medicinske
i društvene implikacije.
i društvene implikacije.
05:48
And let me just tell you about one area
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Ispričaću vam o još jednoj oblasti
05:50
that we've moved this work
out into, clinically,
out into, clinically,
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u koju smo zašli ovim radom, klinički,
05:54
which is the context of aging
and dementia.
and dementia.
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a to je kontekst starenja i demencije.
05:58
Because it's of course no secret
that, as we get older,
that, as we get older,
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Jer, naravno, nije tajna da sa starenjem
06:02
our learning and memory abilities
begin to fade and decline.
begin to fade and decline.
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naše sposobnosti učenja i pamćenja
počinju da slabe i opadaju.
počinju da slabe i opadaju.
06:07
But what we've also discovered
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Ali takođe smo otkrili
06:08
is that a physiological signature of aging
is that your sleep gets worse,
is that your sleep gets worse,
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da je fiziološka odlika starenja
da se san pogoršava,
da se san pogoršava,
06:15
especially that deep quality of sleep
that I was just discussing.
that I was just discussing.
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posebno onaj duboki kvalitet sna
o kome sam upravo pričao.
o kome sam upravo pričao.
06:20
And only last year,
we finally published evidence
we finally published evidence
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I tek prošle godine
smo konačno objavili dokaze
smo konačno objavili dokaze
06:23
that these two things,
they're not simply co-occurring,
they're not simply co-occurring,
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da se ove dve stvari
ne javljaju istovremeno tek tako,
ne javljaju istovremeno tek tako,
06:26
they are significantly interrelated.
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već su značajno povezane.
06:30
And it suggests
that the disruption of deep sleep
that the disruption of deep sleep
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To ukazuje da je remećenje dubokog sna
06:34
is an underappreciated factor
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potcenjen faktor
06:36
that is contributing
to cognitive decline or memory decline
to cognitive decline or memory decline
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koji doprinosi padu kognitivnih
sposobnosti i sposobnosti pamćenja
sposobnosti i sposobnosti pamćenja
06:40
in aging, and most recently
we've discovered,
we've discovered,
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pri starenju, a kako smo skorije otkrili,
06:44
in Alzheimer's disease as well.
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takođe kod Alchajmerove bolesti.
06:48
Now, I know this is remarkably
depressing news.
depressing news.
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Znam da su ovo vrlo depresivne vesti.
06:52
It's in the mail. It's coming at you.
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Znate šta vam se sprema. Prikrada vam se.
06:54
But there's a potential
silver lining here.
silver lining here.
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Ali tu je i mogućnost za optimizam.
06:57
Unlike many of the other factors
that we know are associated with aging,
that we know are associated with aging,
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Za razliku od mnogih drugih faktora
za koje znamo da su povezani sa starenjem,
za koje znamo da su povezani sa starenjem,
07:02
for example changes
in the physical structure of the brain,
in the physical structure of the brain,
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na primer, od promena
u fizičkoj strukturi mozga
u fizičkoj strukturi mozga
07:06
that's fiendishly difficult to treat.
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koje je dozlaboga teško lečiti,
07:09
But that sleep is a missing piece
in the explanatory puzzle
in the explanatory puzzle
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spavanje je deo koji nedostaje
u slagalici objašnjenja
u slagalici objašnjenja
07:13
of aging and Alzheimer's is exciting
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starenja i Alchajmerove bolesti,
što je uzbudljivo
što je uzbudljivo
07:16
because we may be able
to do something about it.
to do something about it.
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jer možemo nešto da učinimo
u vezi sa time.
u vezi sa time.
07:20
And one way that we are
approaching this at my sleep center
approaching this at my sleep center
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Jedan od načina na koji pristupamo ovome
u mom centru za izučavanje spavanja
u mom centru za izučavanje spavanja
07:24
is not by using
sleeping pills, by the way.
sleeping pills, by the way.
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nije uzimanje pilula za spavanje, uzgred.
07:27
Unfortunately, they are blunt instruments
that do not produce naturalistic sleep.
that do not produce naturalistic sleep.
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Nažalost, one su manjkavi instrumenti
koji ne proizvode prirodni san.
koji ne proizvode prirodni san.
07:33
Instead, we're actually developing
a method based on this.
a method based on this.
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Umesto toga razvijamo metod
zasnovan na ovome.
zasnovan na ovome.
07:36
It's called direct current
brain stimulation.
brain stimulation.
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Naziva se stimulacija mozga
jednosmernom strujom.
jednosmernom strujom.
07:40
You insert a small amount
of voltage into the brain,
of voltage into the brain,
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Ubacite malu količinu napona u mozak,
07:43
so small you typically don't feel it,
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toliko malu da obično ni ne osetite,
07:45
but it has a measurable impact.
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ali ima uticaj koji se može izmeriti.
07:48
Now if you apply this stimulation
during sleep in young, healthy adults,
during sleep in young, healthy adults,
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Ako primenite ovu stimulaciju
tokom spavanja
tokom spavanja
kod mladih, zdravih odraslih osoba,
07:55
as if you're sort of singing in time
with those deep-sleep brainwaves,
with those deep-sleep brainwaves,
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kao da se vremenski uskladite
sa tim moždanim talasima u dubokom snu,
sa tim moždanim talasima u dubokom snu,
07:59
not only can you amplify
the size of those deep-sleep brainwaves,
the size of those deep-sleep brainwaves,
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ne samo da možete povećati
te moždane talase dubokog sna,
te moždane talase dubokog sna,
08:04
but in doing so, we can almost
double the amount of memory benefit
double the amount of memory benefit
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već time možete gotovo udvostručiti
pogodnosti za pamćenje
pogodnosti za pamćenje
08:09
that you get from sleep.
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koje dobijate od spavanja.
08:11
The question now
is whether we can translate
is whether we can translate
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Sada se postavlja pitanje
da li možemo preneti
da li možemo preneti
08:13
this same affordable,
potentially portable piece of technology
potentially portable piece of technology
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ovu istu pristupačnu,
potencijalno prenosivu tehnologiju
potencijalno prenosivu tehnologiju
08:18
into older adults and those with dementia.
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kod starijih odraslih osoba
i lica sa demencijom.
i lica sa demencijom.
08:22
Can we restore back
some healthy quality of deep sleep,
some healthy quality of deep sleep,
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Možemo li povratiti
zdravi kvalitet dubokog sna
zdravi kvalitet dubokog sna
08:27
and in doing so, can we salvage
aspects of their learning
aspects of their learning
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i time spasiti aspekte njihove funkcije
08:31
and memory function?
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učenja i pamćenja?
08:33
That is my real hope now.
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To je sada moja prava nada.
08:36
That's one of our moon-shot
goals, as it were.
goals, as it were.
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To je jedan od naših
ambicioznih ciljeva, može se reći.
ambicioznih ciljeva, može se reći.
08:41
So that's an example
of sleep for your brain,
of sleep for your brain,
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Dakle, to je bio primer
kako san utiče na mozak,
kako san utiče na mozak,
08:44
but sleep is just
as essential for your body.
as essential for your body.
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ali san je takođe suštinski bitan za telo.
08:49
We've already spoken about sleep loss
and your reproductive system.
and your reproductive system.
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Već smo govorili o gubitku sna
i reproduktivnom sistemu.
i reproduktivnom sistemu.
08:53
Or I could tell you about sleep loss
and your cardiovascular system,
and your cardiovascular system,
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Ili bih mogao da vam pričam o gubitku sna
i kardiovaskularnom sistemu,
i kardiovaskularnom sistemu,
08:58
and that all it takes is one hour.
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i trebalo bi mi svega jedan sat.
09:01
Because there is a global experiment
performed on 1.6 billion people
performed on 1.6 billion people
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Zato što postoji globalni eksperiment
koji se sprovodi na 1,6 milijardi ljudi
koji se sprovodi na 1,6 milijardi ljudi
09:07
across 70 countries twice a year,
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u 70 zemalja dva puta godišnje,
09:11
and it's called daylight saving time.
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a zove se letnje računanje vremena.
09:14
Now, in the spring,
when we lose one hour of sleep,
when we lose one hour of sleep,
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U proleće, kada izgubimo jedan sat sna,
09:18
we see a subsequent 24-percent increase
in heart attacks that following day.
in heart attacks that following day.
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nekon toga sledećeg dana vidimo
24 odsto više srčanih udara.
24 odsto više srčanih udara.
09:26
In the autumn,
when we gain an hour of sleep,
when we gain an hour of sleep,
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U jesen, kada dobijemo jedan sat sna,
09:30
we see a 21-percent
reduction in heart attacks.
reduction in heart attacks.
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primećujemo smanjenje
broja srčanih udara za 21 odsto.
broja srčanih udara za 21 odsto.
09:35
Isn't that incredible?
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Zar to nije neverovatno?
09:38
And you see exactly the same profile
for car crashes, road traffic accidents,
for car crashes, road traffic accidents,
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Potpuno isti profil primećujete
kod sudara, saobraćajnih nesreća,
kod sudara, saobraćajnih nesreća,
09:44
even suicide rates.
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čak i kod stope samoubistava.
Ali da bismo pogledali dublje,
hteo bih da se fokusiram na sledeće:
hteo bih da se fokusiram na sledeće:
09:48
But as a deeper dive,
I want to focus on this:
I want to focus on this:
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09:51
sleep loss and your immune system.
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nedostatak sna i imuni sistem.
09:55
And here, I'll introduce these delightful
blue elements in the image.
blue elements in the image.
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Predstaviću vam na slici
ove divne plave elemente.
ove divne plave elemente.
10:00
They are called natural killer cells,
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Nazivaju se ćelije prirodne ubice,
10:03
and you can think of natural killer cells
almost like the secret service agents
almost like the secret service agents
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a možete razmišljati o njima
gotovo kao o tajnim agentima
gotovo kao o tajnim agentima
10:08
of your immune system.
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imunog sistema.
10:09
They are very good at identifying
dangerous, unwanted elements
dangerous, unwanted elements
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Vrlo dobro pronalaze opasne,
neželjene elemente
neželjene elemente
10:14
and eliminating them.
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i uklanjaju ih.
10:17
In fact, what they're doing here
is destroying a cancerous tumor mass.
is destroying a cancerous tumor mass.
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Zapravo, ovde uništavaju
kancerogenu masu tumora.
kancerogenu masu tumora.
10:22
So what you wish for
is a virile set of these immune assassins
is a virile set of these immune assassins
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Dakle, želeli biste da imate
snažan skup ovih imunoloških ubica
snažan skup ovih imunoloških ubica
10:28
at all times,
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u svako doba,
10:30
and tragically, that's what you don't have
if you're not sleeping enough.
if you're not sleeping enough.
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a tragično je to da ih nemate
kada ne spavate dovoljno.
kada ne spavate dovoljno.
10:35
So here in this experiment,
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U ovom eksperimentu ovde
10:37
you're not going to have your sleep
deprived for an entire night,
deprived for an entire night,
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neće vam biti uskraćen san cele noći,
10:41
you're simply going to have your sleep
restricted to four hours
restricted to four hours
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već će vam biti ograničen na četiri sata
10:44
for one single night,
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samo jedne noći,
10:46
and then we're going to look to see
what's the percent reduction
what's the percent reduction
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i onda ćete pogledati
koliko je percentualno smanjenje
koliko je percentualno smanjenje
10:49
in immune cell activity that you suffer.
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637708
1990
aktivnosti imunih ćelija
koje ćete pretrpeti.
koje ćete pretrpeti.
10:52
And it's not small -- it's not 10 percent,
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2829
A nije malo - nije 10 posto,
10:55
it's not 20 percent.
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2003
nije 20 posto.
10:57
There was a 70-percent drop
in natural killer cell activity.
in natural killer cell activity.
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Došlo je do pada od 70 procenata
u aktivnosti ćelija prirodnih ubica.
u aktivnosti ćelija prirodnih ubica.
11:03
That's a concerning state
of immune deficiency,
of immune deficiency,
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4055
To je zabrinjavajuće stanje
imunološkog deficita,
imunološkog deficita,
11:09
and you can perhaps understand
why we're now finding
why we're now finding
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2817
i možda možete razumeti
zašto sada otkrivamo
zašto sada otkrivamo
11:12
significant links between
short sleep duration
short sleep duration
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3856
značajnu povezanost
između kratkog trajanja sna
između kratkog trajanja sna
11:16
and your risk for the development
of numerous forms of cancer.
of numerous forms of cancer.
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3913
i rizika od razvoja brojnih vrsta raka.
11:21
Currently, that list includes
cancer of the bowel,
cancer of the bowel,
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2783
Taj spisak trenutno obuhvata rak creva,
11:24
cancer of the prostate
and cancer of the breast.
and cancer of the breast.
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3262
rak prostate i rak dojke.
11:29
In fact, the link between a lack of sleep
and cancer is now so strong
and cancer is now so strong
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677853
5356
Zapravo, veza između nedostatka sna
i raka je sada tako jaka
i raka je sada tako jaka
11:35
that the World Health Organization
186
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2382
da je Svetska zdravstvena organizacija
11:37
has classified any form
of nighttime shift work
of nighttime shift work
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4190
klasifikovala svaku vrstu rada
u trećoj smeni
u trećoj smeni
11:41
as a probable carcinogen,
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689853
3182
kao mogući karcinogen,
11:45
because of a disruption
of your sleep-wake rhythms.
of your sleep-wake rhythms.
189
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2667
zbog remećenja ritma spavanja i buđenja.
11:49
So you may have heard of that old maxim
190
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2730
Možda ste čuli onu staru izreku
11:52
that you can sleep when you're dead.
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2112
da ćete moći da spavate kad umrete.
11:54
Well, I'm being quite serious now --
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2070
Pa, sada sam prilično ozbiljan -
11:56
it is mortally unwise advice.
193
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2611
to je smrtno nesmotren savet.
12:00
We know this from epidemiological studies
across millions of individuals.
across millions of individuals.
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5037
Znamo to na osnovu epidemioloških studija
na milionima pojedinaca.
na milionima pojedinaca.
12:05
There's a simple truth:
195
713436
1981
Istina je jednostavna:
12:07
the shorter your sleep,
the shorter your life.
the shorter your life.
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3404
što kraće spavate, kraći vam je život.
12:10
Short sleep predicts all-cause mortality.
197
718869
3555
Kratak san predviđa smrtnost
od bilo kog uzroka.
od bilo kog uzroka.
12:16
And if increasing your risk
for the development of cancer
for the development of cancer
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4169
I kao da povećanje rizika za razvoj raka
12:21
or even Alzheimer's disease
199
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2244
ili čak i Alchajmerove bolesti
12:23
were not sufficiently disquieting,
200
731401
4176
nije dovoljno uznemirujuće,
12:27
we have since discovered
that a lack of sleep will even erode
that a lack of sleep will even erode
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3698
u međuvremenu smo otkrili
da će nedostatak sna čak narušiti
da će nedostatak sna čak narušiti
12:31
the very fabric of biological life itself,
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4073
samo tkivo biološkog života,
12:36
your DNA genetic code.
203
744681
1992
genetski kod DNK.
12:40
So here in this study,
they took a group of healthy adults
they took a group of healthy adults
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748038
3936
U ovom istraživanju ovde
su uzeli grupu zdravih odraslih osoba
su uzeli grupu zdravih odraslih osoba
12:43
and they limited them
to six hours of sleep a night
to six hours of sleep a night
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3739
i ograničili su im san
na šest sati svake noći
na šest sati svake noći
12:47
for one week,
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1651
u toku jedne nedelje,
12:49
and then they measured the change
in their gene activity profile
in their gene activity profile
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3797
i zatim su merili promene
u profilu aktivnosti gena
u profilu aktivnosti gena
12:53
relative to when those same individuals
208
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2444
u poređenju sa aktivnostima
kod istih pojedinaca
kod istih pojedinaca
12:55
were getting a full eight hours
of sleep a night.
of sleep a night.
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2547
kada bi svake noći dobili
čitavih osam sati sna.
čitavih osam sati sna.
12:59
And there were two critical findings.
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1816
Došlo se do dva ključna nalaza.
13:02
First, a sizable and significant 711 genes
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5071
Prvo, 711 velikih i značajnih gena
13:07
were distorted in their activity,
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2328
imalo je izmenjenu aktivnost
13:09
caused by a lack of sleep.
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1443
usled nedostatka sna.
13:11
The second result
was that about half of those genes
was that about half of those genes
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3127
Drugi rezultat je bio
da je otprilike polovina tih gena
da je otprilike polovina tih gena
13:15
were actually increased in their activity.
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2443
povećala svoju aktivnost.
13:17
The other half were decreased.
216
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1929
Druga polovina ju je smanjila.
13:20
Now those genes that were switched off
by a lack of sleep
by a lack of sleep
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788448
3281
Ti geni koji su se ugasili
zbog nedostatka sna
zbog nedostatka sna
13:23
were genes associated
with your immune system,
with your immune system,
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3489
bili su geni u vezi sa imunim sistemom,
13:27
so once again, you can see
that immune deficiency.
that immune deficiency.
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2840
tako da opet možete videti
taj imunološki deficit.
taj imunološki deficit.
13:31
In contrast, those genes
that were actually upregulated
that were actually upregulated
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3073
Nasuprot tome, oni geni
koji su zapravo intenzivirali
koji su zapravo intenzivirali
13:34
or increased by way of a lack of sleep,
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2372
ili povećali aktivnost zbog nedostatka sna
13:36
were genes associated
with the promotion of tumors,
with the promotion of tumors,
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3898
bili su geni u vezi
sa pospešivanjem tumora,
sa pospešivanjem tumora,
13:40
genes associated with long-term
chronic inflammation within the body,
chronic inflammation within the body,
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5151
geni povezani sa dugotrajnim
hroničnim upalama u telu,
hroničnim upalama u telu,
13:45
and genes associated with stress,
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2802
i geni u vezi sa stresom
13:48
and, as a consequence,
cardiovascular disease.
cardiovascular disease.
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3029
i posledično,
kardiovaskularnim bolestima.
kardiovaskularnim bolestima.
13:53
There is simply no aspect of your wellness
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3660
Jednostavno ne postoji aspekt zdravlja
13:56
that can retreat at the sign
of sleep deprivation
of sleep deprivation
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3267
koji može izmaći pojavi deprivacije sna
14:00
and get away unscathed.
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1814
i proći bez problema.
14:02
It's rather like a broken
water pipe in your home.
water pipe in your home.
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3008
To je kao da kod kuće imate
oštećenu cev za vodu.
oštećenu cev za vodu.
14:05
Sleep loss will leak down
into every nook and cranny
into every nook and cranny
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3643
Gubitak sna će procuriti u svaki kutak
14:09
of your physiology,
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837611
2386
vaše fiziologije,
14:12
even tampering with
the very DNA nucleic alphabet
the very DNA nucleic alphabet
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3905
pa čak i zadirati
u samu nukleinsku abecedu DNK
u samu nukleinsku abecedu DNK
14:15
that spells out
your daily health narrative.
your daily health narrative.
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koja ispisuje priču
vašeg svakodnevnog zdravlja.
vašeg svakodnevnog zdravlja.
14:21
And at this point, you may be thinking,
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Možda se u ovom trenutku pitate:
14:24
"Oh my goodness,
how do I start to get better sleep?
how do I start to get better sleep?
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2532
„O, bože, kako da počnem
da spavam bolje?
da spavam bolje?
14:27
What are you tips for good sleep?"
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2245
Koje savete imate za bolji san?“
14:30
Well, beyond avoiding
the damaging and harmful impact
the damaging and harmful impact
237
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4478
Pa, osim izbegavanja štetnog uticaja
14:34
of alcohol and caffeine on sleep,
238
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2919
alkohola i kofeina na san,
14:37
and if you're struggling
with sleep at night,
with sleep at night,
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2437
a ako se mučite sa spavanjem u toku noći,
14:39
avoiding naps during the day,
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2181
izbegavanja dremki tokom dana,
14:42
I have two pieces of advice for you.
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2143
imam dva saveta za vas.
14:45
The first is regularity.
242
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2814
Prvi je pravilnost.
14:47
Go to bed at the same time,
wake up at the same time,
wake up at the same time,
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875942
3401
Idite u krevet u isto vreme,
probudite se u isto vreme,
probudite se u isto vreme,
14:51
no matter whether
it's the weekday or the weekend.
it's the weekday or the weekend.
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3061
bez obzira na to
da li je radni dan ili je vikend.
da li je radni dan ili je vikend.
14:54
Regularity is king,
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2745
Pravilnost je zakon,
14:57
and it will anchor your sleep
246
885221
1961
učvrstiće vam san
14:59
and improve the quantity
and the quality of that sleep.
and the quality of that sleep.
247
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3312
i poboljšati njegov kvantitet i kvalitet.
15:04
The second is keep it cool.
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2682
Drugi je da se rashladite.
15:08
Your body needs to drop
its core temperature
its core temperature
249
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2427
Telo treba da spusti temperaturu
15:10
by about two to three degrees
Fahrenheit to initiate sleep
Fahrenheit to initiate sleep
250
898539
4213
za oko jedan ili dva stepena Celzijusa
da bi se utonulo u san
da bi se utonulo u san
15:14
and then to stay asleep,
251
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2080
i da bi se san održao,
15:16
and it's the reason
you will always find it easier
you will always find it easier
252
904880
2492
i iz tog razloga će vam uvek biti lakše
15:19
to fall asleep in a room that's too cold
253
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2381
da zaspite u sobi koja je previše hladna
15:21
than too hot.
254
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1244
nego u onoj koja je previše topla.
15:24
So aim for a bedroom temperature
of around 65 degrees,
of around 65 degrees,
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912013
3516
Zato težite ka temperaturi spavaće sobe
od oko 65 stepeni Farenhajta,
od oko 65 stepeni Farenhajta,
15:27
or about 18 degrees Celsius.
256
915553
1954
ili oko 18 stepeni Celzijusa.
15:29
That's going to be optimal
for the sleep of most people.
for the sleep of most people.
257
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2767
To je najpovoljnije za san većine ljudi.
15:34
And then finally,
in taking a step back, then,
in taking a step back, then,
258
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3497
I najzad, ako se vratimo korak unazad,
15:37
what is the mission-critical
statement here?
statement here?
259
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3193
koja je ovde ključna poruka?
15:42
Well, I think it may be this:
260
930771
2216
Pa, mislim da je to sledeće:
15:45
sleep, unfortunately,
is not an optional lifestyle luxury.
is not an optional lifestyle luxury.
261
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5272
spavanje, nažalost,
nije neobavezni luksuz u životu.
nije neobavezni luksuz u životu.
15:51
Sleep is a nonnegotiable
biological necessity.
biological necessity.
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4547
Spavanje je bespogovorna biološka nužnost.
15:56
It is your life-support system,
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3591
To je sistem za održavanje života,
16:00
and it is Mother Nature's
best effort yet at immortality.
best effort yet at immortality.
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i to je do sada najpribližnije besmrtnosti
što je učinila majka priroda.
što je učinila majka priroda.
16:06
And the decimation of sleep
throughout industrialized nations
throughout industrialized nations
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Narušavanje sna
u industrijalizovanim nacijama
u industrijalizovanim nacijama
16:11
is having a catastrophic impact
on our health, our wellness,
on our health, our wellness,
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ostavlja katastrofalne posledice
po naše zdravlje, naše blagostanje,
po naše zdravlje, naše blagostanje,
16:16
even the safety and the education
of our children.
of our children.
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čak i po bezbednost
i obrazovanje naše dece.
i obrazovanje naše dece.
16:20
It's a silent sleep loss epidemic,
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To je tiha epidemija gubitka sna,
16:23
and it's fast becoming one of the greatest
public health challenges
public health challenges
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i ubrzano postaje jedan
od najvećih problema javnog zdravlja
od najvećih problema javnog zdravlja
16:26
that we face in the 21st century.
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sa kojima se suočavamo u 21. veku.
16:32
I believe it is now time for us
to reclaim our right
to reclaim our right
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Smatram da je došlo vreme
da povratimo naše pravo
da povratimo naše pravo
16:37
to a full night of sleep,
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na celonoćno spavanje,
16:40
and without embarrassment
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i to bez sramote
16:42
or that unfortunate stigma of laziness.
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ili te nesrećne stigme lenjosti.
16:46
And in doing so, we can be reunited
with the most powerful elixir of life,
with the most powerful elixir of life,
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Na taj način se možemo ponovo ujediniti
sa najmoćnijim eliksirom života,
sa najmoćnijim eliksirom života,
16:54
the Swiss Army knife
of health, as it were.
of health, as it were.
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švajcarskim nožem zdravlja, može se reći.
16:58
And with that soapbox rant over,
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I za kraj ovog besedničkog naglabanja,
17:01
I will simply say, good night, good luck,
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jednostavno ću reći laku noć, srećno,
17:03
and above all ...
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i pre svega...
17:06
I do hope you sleep well.
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Nadam se da ćete lepo spavati.
17:08
Thank you very much indeed.
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Mnogo vam hvala.
17:10
(Applause)
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(Aplauz)
17:14
Thank you.
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Hvala.
17:15
(Applause)
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(Aplauz)
17:18
Thank you so much.
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Hvala puno.
17:20
David Biello: No, no, no.
Stay there for a second.
Stay there for a second.
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Dejvid Bjelo: Ne, ne, ne.
Ostani na sekundu.
Ostani na sekundu.
17:22
Good job not running away, though.
I appreciate that.
I appreciate that.
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Super je što nisi pobegao. Cenim to.
Pa, to je bilo zastrašujuće.
17:25
So that was terrifying.
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17:26
Matt Walker: You're welcome.
DB: Yes, thank you, thank you.
DB: Yes, thank you, thank you.
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Met Voker: Nema na čemu.
DB: Da, hvala ti, hvala.
DB: Da, hvala ti, hvala.
17:30
Since we can't catch up on sleep,
what are we supposed to do?
what are we supposed to do?
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Pošto ne možemo da nadoknadimo san,
šta treba da radimo?
šta treba da radimo?
17:35
What do we do when we're, like,
tossing and turning in bed late at night
tossing and turning in bed late at night
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Šta da radimo kada se, recimo,
prevrćemo u krevetu kasno noću,
prevrćemo u krevetu kasno noću,
17:39
or doing shift work or whatever else?
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kada radimo u smenama,
ili šta god da je u pitanju?
ili šta god da je u pitanju?
17:42
MW: So you're right,
we can't catch up on sleep.
we can't catch up on sleep.
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MV: U pravu si, ne možemo
da nadoknadimo san.
da nadoknadimo san.
17:44
Sleep is not like the bank.
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Spavanje nije kao banka.
17:45
You can't accumulate a debt
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Ne možete da nagomilate dug
17:47
and then hope to pay it off
at a later point in time.
at a later point in time.
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i onda se nadate
da ćete ga kasnije isplatiti.
da ćete ga kasnije isplatiti.
17:50
I should also note the reason
that it's so catastrophic
that it's so catastrophic
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Takođe treba da napomenem
da je razlog zbog čega je to katastrofa
da je razlog zbog čega je to katastrofa
17:53
and that our health
deteriorates so quickly,
deteriorates so quickly,
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i zašto se naše zdravlje
vrlo brzo pogoršava,
vrlo brzo pogoršava,
17:56
first, it's because human beings
are the only species
are the only species
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najpre, zato što su ljudi jedina vrsta
17:59
that deliberately deprive
themselves of sleep
themselves of sleep
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koja namerno uskraćuje sebi san
18:02
for no apparent reason.
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bez ikakvog razloga.
18:04
DB: Because we're smart.
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DB: Zato što smo pametni.
18:05
MW: And I make that point
because it means that Mother Nature,
because it means that Mother Nature,
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MV: A to iznosim
jer to znači da majka priroda,
jer to znači da majka priroda,
18:10
throughout the course of evolution,
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celim tokom evolucije,
18:12
has never had to face the challenge
of this thing called sleep deprivation.
of this thing called sleep deprivation.
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nikada nije morala da se suoči
sa problemom lišavanja sna.
sa problemom lišavanja sna.
18:17
So she's never developed a safety net,
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Zato nikada nije razvila sigurnosnu mrežu,
18:20
and that's why when you undersleep,
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i zato kada nedovoljno spavate,
18:22
things just sort of implode so quickly,
both within the brain and the body.
both within the brain and the body.
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4334
stvari se vrlo brzo uruše,
kako u mozgu, tako i u telu.
kako u mozgu, tako i u telu.
18:27
So you just have to prioritize.
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Tako da morate odrediti prioritete.
18:30
DB: OK, but tossing and turning in bed,
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DB: Okej, ali što se tiče
prevrtanja u krevetu,
prevrtanja u krevetu,
18:33
what do I do?
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šta da radim?
18:34
MW: So if you are staying in bed
awake for too long,
awake for too long,
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MV: Ako si predugo budan u krevetu,
18:39
you should get out of bed
and go to a different room
and go to a different room
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treba da ustaneš, odeš u drugu sobu
18:42
and do something different.
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i radiš nešto drugo.
18:44
The reason is because your brain
will very quickly associate your bedroom
will very quickly associate your bedroom
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Razlog je taj što će tvoj mozak
vrlo brzo povezati spavaću sobu
vrlo brzo povezati spavaću sobu
18:48
with the place of wakefulness,
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sa mestom budnosti,
18:50
and you need to break that association.
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i treba da prekineš tu vezu.
18:53
So only return to bed when you are sleepy,
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Dakle, vrati se u krevet
samo kada si pospan,
samo kada si pospan,
18:56
and that way you will relearn
the association that you once had,
the association that you once had,
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i tako ćeš ponovo naučiti
vezu koju si imao ranije,
vezu koju si imao ranije,
18:59
which is your bed is the place of sleep.
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a to je da je krevet mesto za spavanje.
19:02
So the analogy would be,
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Analogija tome bi bila
19:04
you'd never sit at the dinner table,
waiting to get hungry,
waiting to get hungry,
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da nikad ne bi sedeo
za trpezarijskim stolom
za trpezarijskim stolom
čekajući da ogladniš,
19:07
so why would you lie in bed,
waiting to get sleepy?
waiting to get sleepy?
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2963
pa zašto bi ležao u krevetu
čekajući da ti se prispava?
čekajući da ti se prispava?
19:11
DB: Well, thank you for that wake-up call.
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DB: Pa, hvala na tom pozivu na buđenje.
19:13
Great job, Matt.
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Odlično obavljeno, Met.
19:14
MW: You're very welcome.
Thank you very much.
Thank you very much.
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MV: Nema na čemu. Hvala.
ABOUT THE SPEAKER
Matt Walker - Sleep scientist, professor, authorMatt Walker is a brain scientist trying to understand why we sleep.
Why you should listen
Matt Walker's research examines the impact of sleep on human health and disease. He got his PhD from the Medical Research Council in London, UK, and subsequently became a Professor of Psychiatry at Harvard Medical School. He's currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Director of the Center for Human Sleep Science.
Walker has received funding awards from the National Science Foundation and the National Institutes of Health, and he's a Kavli Fellow of the National Academy of Sciences. He has shared his research on the importance of sleep on television and radio outlets including CBS's "60 Minutes," National Geographic, NOVA Science, NRP and the BBC. He is the author of the international bestseller Why We Sleep.
Matt Walker | Speaker | TED.com