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 ？
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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。
Wendy Troxel - Sleep researcher
Wendy Troxel specializes in behavioral treatments for insomnia and other sleep disorders. Full bio
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,
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外面一片漆黑，
00:14
pitch black outside.
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00:16
My 14-year-old son
is fast asleep in his bed,
is fast asleep in his bed,
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我十四岁的儿子
正在床上熟睡着，
正在床上熟睡着，
睡意正浓，这是少年特有的沉睡。
00:19
sleeping the reckless,
deep sleep of a teenager.
deep sleep of a teenager.
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00:24
I flip on the light and physically
shake the poor boy awake,
shake the poor boy awake,
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我打开了灯并摇醒了
这可怜的孩子，
这可怜的孩子，
00:28
because I know that,
like ripping off a Band-Aid,
like ripping off a Band-Aid,
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因为我知道这就如同
撕掉创口贴一样，
撕掉创口贴一样，
最好速战速决。
00:30
it's better to get it over with quickly.
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00:32
(Laughter)
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（笑声）
00:34
I have a friend who yells "Fire!"
just to rouse her sleeping teen.
just to rouse her sleeping teen.
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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"
青少年期的孩子不得不喊"着火了"
00:39
And another who got so fed up
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另一位更是无可奈何，
00:41
that she had to dump cold water
on her son's head
on her son's 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 brutal ...
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听起来很残忍，
00:48
but perhaps familiar?
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但是却如此熟悉?
00:51
Every morning 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 what I know
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00:57
and doing what I do for a living --
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我赖以为生的技能，
01:00
be doing this to my own son?"
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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 researcher.
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我是一名睡眠研究员。
（笑声）
01:06
(Laughter)
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01:08
So I know far too much about sleep
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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 of sleep loss.
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01:12
I know that I'm depriving my son
of the sleep he desperately needs
of the sleep he desperately needs
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我知道我正在剥夺
我儿子急切需要的睡眠，
我儿子急切需要的睡眠，
01:16
as a rapidly growing teenager.
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做为一名迅速成长的青少年。
01:19
I also know that by waking him up
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我也知道
01:21
hours before his natural
biological clock tells him he's ready,
biological clock tells him he's ready,
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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 robbing him
of his dreams --
of his dreams --
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01:29
the type of sleep most associated
with learning, memory consolidation
with learning, memory consolidation
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这种与学习、记忆
整合、情绪处理等能力
整合、情绪处理等能力
密切相关的睡眠。
01:35
and emotional processing.
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01:37
But it's not just my kid
that's being deprived of sleep.
that's being deprived of sleep.
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但不只是我的孩子被剥夺了睡眠，
01:41
Sleep deprivation among
American teenagers is an epidemic.
American teenagers is an epidemic.
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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
the eight to 10 hours of sleep per night
the eight to 10 hours of sleep 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，
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。
儿科医生推荐的睡眠时长。
01:50
recommended by sleep scientists
and pediatricians.
and pediatricians.
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01:55
Now, if you're thinking to yourself,
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现在，想想你的情况，
01:57
"Phew, we're doing good,
my kid's getting eight hours,"
my kid's getting eight hours,"
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“呼，我们做得很好，
我的孩子可以睡八个小时。”
我的孩子可以睡八个小时。”
记住，
02:00
remember,
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八小时只是最低标准。
02:01
eight hours is
the minimum recommendation.
the minimum recommendation.
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你仅仅及格，
02:05
You're barely passing.
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02:07
Eight hours is kind of like
getting a C on your report card.
getting a C on your report card.
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八小时相当于你的报告得了个 C。
02:10
There are many factors
contributing to this epidemic,
contributing to this epidemic,
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造成这种情况的因素有很多，
02:14
but a major factor preventing teens
from getting the sleep they need
from getting the sleep 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 a matter of public policy.
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02:22
Not hormones, social lives or Snapchat.
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不是荷尔蒙、社交生活
或者 Snapchat (即时通讯工具)。
或者 Snapchat (即时通讯工具)。
02:27
Across the country,
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全国各地，
很多学校都在早上7:30 开始
或者更早，
或者更早，
02:28
many schools are starting
around 7:30am or earlier,
around 7:30am or earlier,
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02:33
despite the fact that major
medical organizations recommend
medical organizations recommend
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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 and high school
start no earlier than 8:30am.
start no earlier than 8:30am.
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02:43
These early start policies
have a direct effect on how much --
have a direct effect 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
American teenagers are getting.
American teenagers are getting.
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02:52
They're also pitting
teenagers and their parents
teenagers and their parents
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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。
做一场难以战胜的对抗。
02:56
in a fundamentally unwinnable fight
against their own bodies.
against their own bodies.
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03:01
Around the time of puberty,
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正处于青春期的孩子，
03:03
teenagers experience a delay
in their biological clock,
in their biological clock,
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他们的生物钟会被扰乱——
03:06
which determines when we feel most awake
and when we feel most sleepy.
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 in part by a shift
in the release of the hormone melatonin.
in the release of the hormone melatonin.
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这一部分是由于褪黑激素的释放
所引起的，
所引起的，
03:16
Teenagers' bodies wait to start releasing
melatonin until around 11pm,
melatonin until around 11pm,
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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，
晚上11点左右开始释放褪黑激素，
03:21
which is two hours later than what
we see in adults or younger children.
we see in adults or younger children.
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这比一个成年人
或是小孩子晚了近两小时。
或是小孩子晚了近两小时。
03:27
This means that waking a teenager up
at 6am is the biological equivalent
at 6am is the biological equivalent
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这意味着你在早上六点钟
叫醒一个青少年，
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。
叫醒一个成年人。
03:33
of waking an adult up at 4am.
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03:37
On the unfortunate days
when I have to wake up at 4am,
when I have to wake 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。
我还不得不凌晨四点起床。
03:41
I'm a zombie.
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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 useless.
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03:44
I can't think straight,
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我简直无法思考，
03:46
I'm irritable,
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我会烦躁，
我可能连车都开不好。
03:48
and I probably shouldn't be driving a car.
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03:51
But this is how many American
teenagers feel every single school day.
teenagers feel every single school 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，
美国青少年所要面对的，
03:56
In fact, many of the, shall we say,
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事实上，我们很多人都认为
03:59
unpleasant characteristics
that we chalk up to being a teenager --
that we chalk up to being a teenager --
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青少年有很多不好的特质——
04:03
moodiness, irritability,
laziness, depression --
laziness, depression --
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像是情绪低落，烦躁，
慵懒，抑郁——
慵懒，抑郁——
04:07
could be a product
of chronic sleep deprivation.
of chronic sleep deprivation.
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这都是由于睡眠被长期剥夺
所造成的。
所造成的。
04:11
For many teens
battling chronic sleep loss,
battling chronic sleep loss,
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对于很多青少年来说，
为了对抗缺失的睡眠时间，
为了对抗缺失的睡眠时间，
04:13
their go-to strategy to compensate
is consuming large quantities of caffeine
is consuming large quantities of caffeine
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他们通过摄入大量的咖啡因，
04:19
in the form of venti frappuccinos,
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比如说是大杯的星冰乐，
04:21
or energy drinks and shots.
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或者功能饮料。
04:24
So essentially,
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所以基本上来说，
04:25
we've got an entire population
of tired but wired youth.
of tired but wired youth.
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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。
但同时却又极度兴奋。
04:33
Advocates of sleep-friendly
start times know
start 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，
极其重要的一个时期，
04:37
that adolescence is a period
of dramatic brain development,
of dramatic brain development,
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04:40
particularly in the parts of the brain
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特别是大脑的某些部分，
04:42
that are responsible for those
higher order thinking processes,
higher order thinking processes,
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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。
和良好的判断能力。
04:46
including reasoning, problem-solving
and good judgment.
and good judgment.
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04:51
In other words, the very type
of brain activity that's responsible
of brain activity that's responsible
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换句话说，
就是这些负责大脑活动的部分，
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 in those impulsive
and often risky behaviors
and often risky behaviors
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04:59
that are so characteristic of adolescence
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这也是青春期的某些不良特征，
05:02
and that are so terrifying
to us parents of teenagers.
to us parents of teenagers.
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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 of us,
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他们明白就像我们一样，
05:08
when teenagers don't
get the sleep they need,
get the sleep they need,
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如果青少年得不到充足的睡眠，
05:10
their brains, their bodies
and behaviors suffer
and behaviors suffer
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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 and lasting effects.
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05:17
They can't concentrate,
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他们不能集中精力，
05:19
their attention plummets
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注意力直线下降，
05:21
and many will even show
behavioral signs that mimic ADHD.
behavioral signs that mimic ADHD.
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甚至一部分青少年出现了
注意缺陷多动障碍(ADHD），
注意缺陷多动障碍(ADHD），
05:26
But the consequences of teen sleep loss
go well beyond the classroom,
go well beyond the classroom,
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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，
还远远不只是局限于学习上，
05:30
sadly contributing to many
of the mental health problems
of the mental health problems
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还可悲地促成了许多心理健康问题，
05:34
that skyrocket during adolescence,
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这些在青春期显得极为严重，
05:37
including substance use,
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包括滥用药物，
抑郁和自杀。
05:38
depression and suicide.
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05:42
In our work with teens
from LA Unified School District,
from LA Unified School 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，
青少年做的研究显示，
05:45
we found that teens with sleep problems
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那些睡眠不足的青少年中，
05:47
were 55 percent more likely
to have used alcohol in the past month.
to have used alcohol in the past 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。
酗酒的现象更严重。
05:53
In another study with over
30,000 high school students,
30,000 high school students,
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另一项对三万名高中生的研究显示，
05:57
they found that
for each hour of lost sleep,
for each hour of lost sleep,
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每缺少一个小时的睡眠，
06:00
there was a 38 percent increase
in feeling sad or hopeless,
in feeling sad or hopeless,
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沮丧和忧伤的情绪
就会增长百分之三十八，
就会增长百分之三十八，
06:05
and a 58 percent increase
in teen suicide attempts.
in teen suicide attempts.
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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,
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而这还没完，
06:12
teens who skip out on sleep
are at increased risk
are at increased risk
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那些缺乏睡眠的青少年
06:15
for a host of physical health problems
that plague our country,
that plague our country,
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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，
这些疾病困扰着我们的国家，
06:19
including obesity,
heart disease and diabetes.
heart disease and diabetes.
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包括肥胖、心血管疾病和糖尿病。
06:24
Then there's the risk
of putting a sleep-deprived teen,
of putting a sleep-deprived teen,
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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
一个昏昏欲睡的青少年
06:27
with a newly minted driver's license,
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拿着刚刚考出的驾照，
开车上路一样。
06:30
behind the wheel.
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06:32
Studies have shown that getting five hours
or less of sleep per night
or less of sleep 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 of driving with a blood
alcohol content above the legal limit.
alcohol content above the legal limit.
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就和非法酒驾没什么区别。
06:48
Advocates of sleep-friendly start 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 in this area,
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06:52
have produced tremendous science
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用大量的科学数据证明
06:55
showing the tremendous benefits
of later start times.
of later start times.
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学生应该晚点上课的巨大好处，
06:58
The findings are unequivocal,
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调查结果非常明确。
07:01
and as a sleep scientist,
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作为一位睡眠研究人员，
07:02
I rarely get to speak
with that kind of certainty.
with that kind of certainty.
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我很少用如此肯定的态度发表演说。
07:07
Teens from districts
with later start times get more sleep.
with later start times get more sleep.
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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。
因为他们需要更多的睡眠时间。
07:11
To the naysayers who may think
that if schools start later,
that if schools start later,
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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，
如果学习推迟上课时间，
青少年就会熬夜到更晚。
07:14
teens will just stay up later,
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07:16
the truth 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 stay the same,
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07:20
but their wake-up times get extended,
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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 in more sleep.
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07:25
They're more likely to show up for school;
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他们也更有可能去学校而非逃课；
07:27
school absences dropped
by 25 percent in one district.
by 25 percent 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 to drop out.
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他们退学率也降低了。
07:34
Not surprisingly,
they do better academically.
they do better academically.
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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 implications
for reducing the achievement gap.
for reducing the achievement gap.
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07:42
Standardized test scores
in math and reading
in math 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 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 as reducing class sizes
by one-third fewer students,
by one-third fewer students,
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这简直比小班化教育带来的成果
还要显著，
还要显著，
或是给一个班换一个
07:53
or replacing a so-so teacher
in the classroom
in the classroom
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更优秀的老师。
07:57
with a truly outstanding one.
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08:00
Their mental and physical health improves,
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他们不管是在心理
还是身体上都得到了提升，
还是身体上都得到了提升，
08:03
and even their families are happier.
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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，
我们的孩子多一些健康快乐，
08:05
I mean, who wouldn't enjoy a little
more pleasantness from our teens,
more pleasantness from our teens,
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08:10
and a little less crankiness?
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少一些偏执狂妄呢？
08:13
Even their communities are safer
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甚至他们的生活都变得更安全，
08:14
because car crash rates go down --
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因为至少撞车率可以低一些——
08:17
a 70 percent reduction in one district.
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至少一个街区可以少百分之七十。
08:21
Given these tremendous benefits,
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有如此诸多的益处，
08:23
you might think,
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你或许会想，
08:25
well, this is a no-brainer, 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
failed to heed this call?
failed to heed this call?
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那为什么我们的社会
没有响应这样的号召？
没有响应这样的号召？
08:33
Often the argument against later
start times goes something like this:
start 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
start times for teenagers?
start times for teenagers?
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“为什么我们要推迟
青少年的上课时间呢？
青少年的上课时间呢？
08:40
We need to toughen them up
so they're ready for the real world!"
so they're ready for the real world!"
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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!”
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,
to the parent of a two-year-old,
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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 nap,
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08:48
or he won't be ready for kindergarten."
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否则他怎么能适应幼儿园生活呢。”
（笑声）
08:51
(Laughter)
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08:53
Delaying start times also presents
many logistical challenges.
many logistical challenges.
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推迟上课时间也要
面对很多后勤方面的挑战，
面对很多后勤方面的挑战，
08:57
Not just for students and their families,
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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 as a whole.
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09:02
Updating bus routes,
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更新校车路线，
09:04
increased transportation costs,
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提高交通开销，
影响课余时间的
09:06
impact on sports,
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体育培训和托管。
09:07
care before or after school.
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09:10
These are the same concerns
that come up in district after district,
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
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在全国各地讨论“推迟上课时间”
的时候
的时候
都会被提到。
09:16
as school start times are debated.
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09:19
And they're legitimate concerns,
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这在法律上也存在问题。
09:22
but these are problems
we have to work through.
we have to work through.
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但是这些是我们需要面对的问题
09:26
They are not valid excuses
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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，
做正确的事情的借口，
09:28
for failing to do the right thing
for our children,
for our children,
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09:31
which is to start middle and high schools
no earlier than 8:30am.
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。
上课时间不早于八点半。
09:37
And in districts around the country,
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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 this change,
who have made this change,
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因为我们对于改革的恐惧，
常常是没有道理的，
常常是没有道理的，
09:42
they found that these fears
are often unfounded
are often unfounded
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09:46
and far outweighed by the tremendous
benefits for student health
benefits for student health
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远远没有学生的健康、
他们的表现，
09:50
and performance,
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和整个社会的公共安全来的重要。
09:52
and our collective public safety.
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09:56
So tomorrow morning,
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所以我多希望从明天早上起，
09:57
when coincidentally we get
to set our clocks back by an hour
to set our clocks back by an hour
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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，
自己的闹钟推迟了一小时，
10:03
and you get that delicious
extra hour of sleep,
extra hour of sleep,
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我们多了一个小时甜美的睡眠，
10:09
and the day seems 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 of hope,
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多了一些希望，
10:14
think about the tremendous power of sleep.
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想想睡眠能赐予我们的力量，
10:19
And think about what a gift 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
让他们能被自己的生物钟
10:22
for our children to be able
to wake up naturally,
to wake up naturally,
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温柔地从睡梦中唤醒。
10:26
in harmony with their own biology.
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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 dreams.
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ABOUT THE SPEAKER
Wendy Troxel - Sleep researcherWendy 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.
Wendy Troxel | Speaker | TED.com