TED2019
Matt Walker: Sleep is your superpower
马特·沃克: 睡眠是你的超能力
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睡眠科学家马特·沃克说，睡眠是你的生命维持系统，也是大自然母亲为长生不老所做的最大努力。在深入研究睡眠科学的过程中，沃克与我们分享了在你睡着的时候对你大脑和身体会发生的奇妙的好事，以及在你没有睡着的时候发生的令人担忧的坏事。多了解睡眠对学习、记忆、免疫系统甚至基因密码的影响，以及一些有助于睡眠的建议。
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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非常感谢。
00:14
Well, I would like
to start with testicles.
to start with testicles.
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额，我想先说说睾丸。
00:18
(Laughter)
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（笑声）
00:21
Men who sleep five hours a night
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那些每晚只睡五个小时的男性
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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相比每晚睡够至少七个小时的男性，
有着更小的睾丸。
有着更小的睾丸。
00:29
(Laughter)
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（笑声）
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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除此之外，习惯性只睡
四到五个小时的男性，
四到五个小时的男性，
00:37
will have a level of testosterone
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他们的睾酮水平
00:39
which is that of someone
10 years their senior.
10 years their senior.
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和比他们年长十岁的人差不多。
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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所以，从睾酮这一关键的健康指标来看，
00:48
in terms of that critical
aspect of wellness.
aspect of wellness.
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缺乏睡眠会让男性老十岁。
00:53
And we see equivalent impairments
in female reproductive health
in female reproductive health
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我们在女性的生殖健康上也看到了
00:58
caused by a lack of sleep.
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由缺乏睡眠导致的同等损害。
01:03
This is the best news
that I have for you today.
that I have for you today.
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这是今天我给你们准备的最好的消息。
01:05
(Laughter)
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（笑声）
01:08
From this point, it may only get worse.
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从现在开始，事情只会变得更糟。
01:10
Not only will I tell you
about the wonderfully good things
about the wonderfully good things
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我不仅会告诉你们在你们睡觉时，
01:13
that happen when you get sleep,
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会发生的美妙的事情，
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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还会告诉你们当睡眠不足时，
发生在你们大脑和身体上的
发生在你们大脑和身体上的
01:20
both for your brain and for your body.
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非常糟糕的事情。
01:23
Let me start with the brain
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让我从大脑以及
01:25
and the functions of learning and memory,
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学习和记忆的功能开始讲起，
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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因为我们在过去十年的研究发现，
01:32
is that you need sleep after learning
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在你学习完后，应该睡觉，
01:35
to essentially hit the save button
on those new memories
on those new memories
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以按下新记忆的保存按钮，
01:38
so that you don't forget.
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这样才不会遗忘。
01:40
But recently, we discovered
that you also need sleep before learning
that you also need sleep before learning
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但是最近，我们发现在学习之前
你也需要睡眠，
你也需要睡眠，
01:46
to actually prepare your brain,
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来准备好自己的头脑，
01:49
almost like a dry sponge
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就像是一块干海绵，
01:51
ready to initially soak up
new information.
new information.
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准备好开始吸收新的知识。
01:55
And without sleep,
the memory circuits of the brain
the memory circuits of the brain
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没有睡眠的话，大脑的记忆回路
01:58
essentially become
waterlogged, as it were,
waterlogged, as it were,
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就像是被堵塞住了，
02:01
and you can't absorb new memories.
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而你将不能吸收新的记忆。
02:04
So let me show you the data.
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让我向你们展示一下数据。
02:06
Here in this study, we decided
to test the hypothesis
to test the hypothesis
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在这个研究中，我们测试了
这么一个假设，
这么一个假设，
02:10
that pulling the all-nighter
was a good idea.
was a good idea.
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即熬夜到底是不是不错的做法。
02:14
So we took a group of individuals
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我们招募了一组被试，
02:16
and we assigned them
to one of two experimental groups:
to one of two experimental groups:
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然后将其分为两组：
02:20
a sleep group
and a sleep deprivation group.
and a sleep deprivation group.
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睡眠充足组和睡眠不足组。
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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睡眠充足组的被试可以睡够八个小时，
02:28
but the deprivation group,
we're going to keep them awake
we're going to keep them awake
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而睡眠不足组的被试则在实验室中，
在全程监控下，
在全程监控下，
02:31
in the laboratory, under full supervision.
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不断地被我们叫醒。
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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顺便说一句，他们没有小睡或咖啡因的支持，
所以确实很痛苦。
所以确实很痛苦。
02:38
And then the next day,
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第二天，
02:40
we're going to place those participants
inside an MRI scanner
inside an MRI scanner
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我们把这些被试放进MRI扫描仪，
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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让他们试着学习一整列的新知识，
02:48
as we're taking snapshots
of brain activity.
of brain activity.
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同时记录下他们的大脑活动情况。
02:51
And then we're going to test them
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然后，我们测试他们，
02:53
to see how effective
that learning has been.
that learning has been.
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来看看他们的学习到底有没有效。
02:56
And that's what you're looking at
here on the vertical axis.
here on the vertical axis.
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这就是你们所看的纵轴。
03:00
And when you put
those two groups head to head,
those two groups head to head,
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当把这两组被试比较时，
03:03
what you find is a quite significant,
40-percent deficit
40-percent deficit
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你们可以发现没有充足睡眠的大脑
03:08
in the ability of the brain
to make new memories without sleep.
to make new memories without sleep.
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在储存新记忆的能力上
有40%的显著差距。
有40%的显著差距。
03:13
I think this should be concerning,
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我觉得这一发现令人担忧，
03:14
considering what we know
is happening to sleep
is happening to sleep
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考虑到我们的受教育人群
03:17
in our education populations right now.
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在睡眠上正在经历的事情。
03:20
In fact, to put that in context,
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事实上，说的具体些，
03:22
it would be the difference
in a child acing an exam
in a child acing an exam
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就是学生在考试中得高分
03:25
versus failing it miserably -- 40 percent.
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和考砸了之间的差距——40%。
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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我们进一步研究大脑中
到底哪里出错
到底哪里出错
03:34
to produce these types
of learning disabilities.
of learning disabilities.
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产生了这种学习障碍。
03:38
And there's a structure that sits
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在大脑的左侧和右侧，
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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有着这么一块区域，叫做海马体。
03:45
And you can think of the hippocampus
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你们可以把海马体想成
03:46
almost like the informational
inbox of your brain.
inbox of your brain.
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大脑的信息收件箱。
03:50
It's very good at receiving
new memory files
new memory files
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海马体很擅长接收新的“记忆文件”，
03:53
and then holding on to them.
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并保留这些文件。
03:56
And when you look at this structure
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当你们观察
03:58
in those people who'd had
a full night of sleep,
a full night of sleep,
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那些睡了一整晚的被试的海马体时，
04:01
we saw lots of healthy
learning-related activity.
learning-related activity.
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我们看到的是许多健康的
与学习相关的大脑活动。
与学习相关的大脑活动。
04:06
Yet in those people
who were sleep-deprived,
who were sleep-deprived,
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但是在那些睡眠不足的被试身上，
04:09
we actually couldn't find
any significant signal whatsoever.
any significant signal whatsoever.
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我们基本上找不到任何明显的信号。
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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这就好像睡眠不足关闭了记忆收件箱，
04:19
and any new incoming files --
they were just being bounced.
they were just being bounced.
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任何新进的文件——都被退回了。
04:23
You couldn't effectively
commit new experiences to memory.
commit new experiences to memory.
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你不能有效的将新的经历转化为记忆。
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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这就是假如我剥夺你的睡眠时，
会发生的糟糕事情，
会发生的糟糕事情，
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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但容我稍微讲一下对照组。
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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你们还记得那些睡够了八个小时的被试吗？
04:42
Well, we can ask
a very different question:
a very different question:
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我们可以问一个非常不同的问题：
04:44
What is it about the physiological
quality of your sleep
quality of your sleep
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让你每天睡眠时
04:48
when you do get it
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恢复和提高你的
04:50
that restores and enhances
your memory and learning ability
your memory and learning ability
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记忆力和学习能力的生理质量
04:53
each and every day?
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是什么样的？
04:56
And by placing electrodes
all over the head,
all over the head,
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通过在头部放置电极，
04:59
what we've discovered
is that there are big, powerful brainwaves
is that there are big, powerful brainwaves
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我们所发现的是，在睡眠的最深阶段
05:03
that happen during
the very deepest stages of sleep
the very deepest stages of sleep
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会产生巨大而强大的脑电波，
05:06
that have riding on top of them
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这些脑电波之上会有
05:09
these spectacular bursts
of electrical activity
of electrical activity
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我们称之为睡眠纺锤波的
05:12
that we call sleep spindles.
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壮观的电活动爆发。
05:15
And it's the combined quality
of these deep-sleep brainwaves
of these deep-sleep brainwaves
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正是这些深度睡眠脑电波的综合作用，
05:19
that acts like a file-transfer
mechanism at night,
mechanism at night,
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在夜间起到了文件传输机制的作用，
05:23
shifting memories from a short-term
vulnerable reservoir
vulnerable reservoir
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将记忆从一个短期的
易受遗忘的存储库
易受遗忘的存储库
05:28
to a more permanent long-term
storage site within the brain,
storage site within the brain,
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转移到大脑中一个更永久
的长期存储库，
的长期存储库，
05:32
and therefore protecting them,
making them safe.
making them safe.
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因此得以保存它们，
使它们不至受损。
使它们不至受损。
05:37
And it is important that we understand
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重要的是，我们要了解在睡眠中
05:39
what during sleep actually transacts
these memory benefits,
these memory benefits,
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究竟是什么在发挥这些记忆的作用，
05:44
because there are real medical
and societal implications.
and societal implications.
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因为这对医学和社会都有实际的影响。
05:48
And let me just tell you about one area
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让我告诉你们
05:50
that we've moved this work
out into, clinically,
out into, clinically,
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我们已经把这项研究转移到临床的一个领域，
05:54
which is the context of aging
and dementia.
and dementia.
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即衰老和痴呆。
05:58
Because it's of course no secret
that, as we get older,
that, as we get older,
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因为随着我们变老，
我们的学习和记忆能力
我们的学习和记忆能力
06:02
our learning and memory abilities
begin to fade and decline.
begin to fade and decline.
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开始衰退和减弱当然
并不是什么秘密。
并不是什么秘密。
06:07
But what we've also discovered
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但我们也发现的是
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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衰老的一个生理特征是
你的睡眠质量变差了，
你的睡眠质量变差了，
06:15
especially that deep quality of sleep
that I was just discussing.
that I was just discussing.
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尤其在我刚才谈到的
深度睡眠质量中。
深度睡眠质量中。
06:20
And only last year,
we finally published evidence
we finally published evidence
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仅仅在去年，我们最终发表了证据
06:23
that these two things,
they're not simply co-occurring,
they're not simply co-occurring,
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表明这两件事，它们
不是简单的同时发生，
不是简单的同时发生，
06:26
they are significantly interrelated.
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它们是显著相互关联的。
06:30
And it suggests
that the disruption of deep sleep
that the disruption of deep sleep
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这表明深度睡眠的中断
06:34
is an underappreciated factor
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是导致衰老时认知能力和记忆能力衰退
06:36
that is contributing
to cognitive decline or memory decline
to cognitive decline or memory decline
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的一个低估因素，
06:40
in aging, and most recently
we've discovered,
we've discovered,
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最近我们还发现，
06:44
in Alzheimer's disease as well.
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老年痴呆症也是如此。
06:48
Now, I know this is remarkably
depressing news.
depressing news.
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我知道这个消息是如此令人沮丧。
06:52
It's in the mail. It's coming at you.
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它在邮寄途中，正在走向你。
06:54
But there's a potential
silver lining here.
silver lining here.
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但也有一线希望。
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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跟其他我们已知跟衰老
有关的因素不同的是，
有关的因素不同的是，
07:02
for example changes
in the physical structure of the brain,
in the physical structure of the brain,
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比如大脑物理结构的改变，
07:06
that's fiendishly difficult to treat.
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这是非常难以治疗的。
07:09
But that sleep is a missing piece
in the explanatory puzzle
in the explanatory puzzle
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但睡眠是解释衰老和
阿尔茨海默症谜题中
阿尔茨海默症谜题中
07:13
of aging and Alzheimer's is exciting
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缺失的一块倒是令人兴奋，
07:16
because we may be able
to do something about it.
to do something about it.
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因为我们也许能做点啥对策。
07:20
And one way that we are
approaching this at my sleep center
approaching this at my sleep center
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在我的睡眠中心解决这个问题的方法之一
07:24
is not by using
sleeping pills, by the way.
sleeping pills, by the way.
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不是使用安眠药，顺便说一句。
07:27
Unfortunately, they are blunt instruments
that do not produce naturalistic sleep.
that do not produce naturalistic sleep.
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不幸的是，安眠药是钝器，
不能产生自然主义的睡眠。
不能产生自然主义的睡眠。
07:33
Instead, we're actually developing
a method based on this.
a method based on this.
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反之，我们基于这个原理开发了一个方法。
07:36
It's called direct current
brain stimulation.
brain stimulation.
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叫做脑直流电刺激方法。
07:40
You insert a small amount
of voltage into the brain,
of voltage into the brain,
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你在大脑中注入少量的电压，
07:43
so small you typically don't feel it,
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小到你基本上感受不到，
07:45
but it has a measurable impact.
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但却具有可衡量的影响。
07:48
Now if you apply this stimulation
during sleep in young, healthy adults,
during sleep in young, healthy adults,
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现在如果你在年轻，健康的
成人睡眠时采用这种刺激，
成人睡眠时采用这种刺激，
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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就好像你在用那些沉睡的脑电波唱歌一样，
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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你不仅能够放大这些深度睡眠脑电波，
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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而且这样做，我们可以增强从睡眠中获得
08:09
that you get from sleep.
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的记忆好处的两倍。
08:11
The question now
is whether we can translate
is whether we can translate
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现在的问题是我们能否
08:13
this same affordable,
potentially portable piece of technology
potentially portable piece of technology
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将这经济实惠，潜在的便携技术
08:18
into older adults and those with dementia.
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应用到老年人和老年痴呆群体中。
08:22
Can we restore back
some healthy quality of deep sleep,
some healthy quality of deep sleep,
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我们能否恢复深度睡眠的健康质量，
08:27
and in doing so, can we salvage
aspects of their learning
aspects of their learning
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并且通过这样做，我们
能否挽救他们的学习
能否挽救他们的学习
08:31
and memory function?
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和记忆功能？
08:33
That is my real hope now.
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这是我目前真实的希望。
08:36
That's one of our moon-shot
goals, as it were.
goals, as it were.
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3005
可以说，这是我们的登月目标之一。
08:41
So that's an example
of sleep for your brain,
of sleep for your brain,
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3358
所以这是大脑睡眠的一个例子，
08:44
but sleep is just
as essential for your body.
as essential for your body.
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但睡眠对你的身体也同样重要。
08:49
We've already spoken about sleep loss
and your reproductive system.
and your reproductive system.
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我们已经讨论过睡眠不足
和生殖系统的关系。
和生殖系统的关系。
08:53
Or I could tell you about sleep loss
and your cardiovascular system,
and your cardiovascular system,
146
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或者我可以告诉你睡眠不足
和你的心血管系统，
和你的心血管系统，
08:58
and that all it takes is one hour.
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3174
而这只需要一个小时。
09:01
Because there is a global experiment
performed on 1.6 billion people
performed on 1.6 billion people
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因为有一个全球性的实验每年在70个国家
09:07
across 70 countries twice a year,
149
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的16亿人身上进行两次，
09:11
and it's called daylight saving time.
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1889
这个实验叫做夏令时。
09:14
Now, in the spring,
when we lose one hour of sleep,
when we lose one hour of sleep,
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现在，在春天，当我们少一个小时睡眠时，
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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我们看到接下来的第二天
心脏病发作会增加24%。
心脏病发作会增加24%。
09:26
In the autumn,
when we gain an hour of sleep,
when we gain an hour of sleep,
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在秋季，当我们获得一个小时的睡眠时，
09:30
we see a 21-percent
reduction in heart attacks.
reduction in heart attacks.
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3868
我们看到心脏病发作会减少21%。
09:35
Isn't that incredible?
155
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是不是让人难以置信？
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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5676
你会看到同样的情况发生在车祸，交通事故，
09:44
even suicide rates.
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1902
甚至自杀率上。
09:48
But as a deeper dive,
I want to focus on this:
I want to focus on this:
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2905
但为了更深入些，我想要专注这个：
09:51
sleep loss and your immune system.
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2491
睡眠不足和你的免疫系统。
09:55
And here, I'll introduce these delightful
blue elements in the image.
blue elements in the image.
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这里，我将介绍图片中
这些明亮的蓝色元素。
这些明亮的蓝色元素。
10:00
They are called natural killer cells,
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3178
它们被称为自然杀伤细胞，
10:03
and you can think of natural killer cells
almost like the secret service agents
almost like the secret service agents
162
591217
4850
你可以把自然杀伤细胞
想象成你免疫系统中的
想象成你免疫系统中的
10:08
of your immune system.
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特勤局特工。
10:09
They are very good at identifying
dangerous, unwanted elements
dangerous, unwanted elements
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4983
它们非常擅长识别危险和无需的物体
10:14
and eliminating them.
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1397
并消灭它们。
10:17
In fact, what they're doing here
is destroying a cancerous tumor mass.
is destroying a cancerous tumor mass.
166
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3944
事实上，它们正在做的是
摧毁一个癌变的肿瘤团块。
摧毁一个癌变的肿瘤团块。
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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5936
所以你一定时刻希望拥有这群有能力
10:28
at all times,
168
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2056
的刺客，
10:30
and tragically, that's what you don't have
if you're not sleeping enough.
if you're not sleeping enough.
169
618626
3810
但悲剧的是，当你睡眠不足时，
你不能拥有它们。
你不能拥有它们。
10:35
So here in this experiment,
170
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1644
所以在这个实验中，
10:37
you're not going to have your sleep
deprived for an entire night,
deprived for an entire night,
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3829
你不会整晚都被剥夺睡眠，
10:41
you're simply going to have your sleep
restricted to four hours
restricted to four hours
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3511
你一个晚上的睡眠将会被限制在
10:44
for one single night,
173
632881
1778
4个小时，
10:46
and then we're going to look to see
what's the percent reduction
what's the percent reduction
174
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3001
然后我们来看看你的免疫细胞
10:49
in immune cell activity that you suffer.
175
637708
1990
会受到多大比例的影响。
10:52
And it's not small -- it's not 10 percent,
176
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2829
这并不是个小数目——不是10%，
10:55
it's not 20 percent.
177
643627
2003
不是20%。
10:57
There was a 70-percent drop
in natural killer cell activity.
in natural killer cell activity.
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645654
4572
自然杀伤细胞的活力下降高达70%。
11:03
That's a concerning state
of immune deficiency,
of immune deficiency,
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4055
这是个令人担忧的免疫缺陷状态，
11:09
and you can perhaps understand
why we're now finding
why we're now finding
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657358
2817
你可能能够理解
我们现在发现的
我们现在发现的
11:12
significant links between
short sleep duration
short sleep duration
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3856
短睡眠时间和你患多种癌症
11:16
and your risk for the development
of numerous forms of cancer.
of numerous forms of cancer.
182
664079
3913
的风险之间存在重要联系。
11:21
Currently, that list includes
cancer of the bowel,
cancer of the bowel,
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2783
目前，这一名单包括肠癌、
11:24
cancer of the prostate
and cancer of the breast.
and cancer of the breast.
184
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3262
前列腺癌和乳腺癌。
11:29
In fact, the link between a lack of sleep
and cancer is now so strong
and cancer is now so strong
185
677853
5356
事实上，睡眠不足和癌症
之间的联系是如此紧密，
之间的联系是如此紧密，
11:35
that the World Health Organization
186
683233
2382
以致世界卫生组织
11:37
has classified any form
of nighttime shift work
of nighttime shift work
187
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4190
将任何形式的夜班工作
11:41
as a probable carcinogen,
188
689853
3182
列为可能的致癌物质，
11:45
because of a disruption
of your sleep-wake rhythms.
of your sleep-wake rhythms.
189
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2667
因为你的睡眠-觉醒节律被打乱了。
11:49
So you may have heard of that old maxim
190
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2730
你可能听过这句老话，
11:52
that you can sleep when you're dead.
191
700584
2112
你死后自当长眠。
11:54
Well, I'm being quite serious now --
192
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2070
我现在是认真的——
11:56
it is mortally unwise advice.
193
704814
2611
这是极其不明智的建议。
12:00
We know this from epidemiological studies
across millions of individuals.
across millions of individuals.
194
708375
5037
我们从数百万人的流行病学
研究中了解到这一点。
研究中了解到这一点。
12:05
There's a simple truth:
195
713436
1981
事实很简单：
12:07
the shorter your sleep,
the shorter your life.
the shorter your life.
196
715441
3404
睡眠越少，生命越短。
12:10
Short sleep predicts all-cause mortality.
197
718869
3555
睡眠不足预示着全因死亡率。
12:16
And if increasing your risk
for the development of cancer
for the development of cancer
198
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4169
如果让你增加患上癌症
12:21
or even Alzheimer's disease
199
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2244
或者甚至老年痴呆症的风险
12:23
were not sufficiently disquieting,
200
731401
4176
还不足够让人不安的话，
12:27
we have since discovered
that a lack of sleep will even erode
that a lack of sleep will even erode
201
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3698
我们还发现，缺乏睡眠甚至会侵蚀
12:31
the very fabric of biological life itself,
202
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4073
生物生命本身的结构，
12:36
your DNA genetic code.
203
744681
1992
你的DNA遗传密码。
12:40
So here in this study,
they took a group of healthy adults
they took a group of healthy adults
204
748038
3936
所以在这个研究中，他们
找来一群健康的成年人，
找来一群健康的成年人，
12:43
and they limited them
to six hours of sleep a night
to six hours of sleep a night
205
751998
3739
在一周内限制他们每晚的睡眠时间
12:47
for one week,
206
755761
1651
在6小时，
12:49
and then they measured the change
in their gene activity profile
in their gene activity profile
207
757436
3797
然后测量他们的基因活动
12:53
relative to when those same individuals
208
761257
2444
与每晚睡足8小时的人
12:55
were getting a full eight hours
of sleep a night.
of sleep a night.
209
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2547
对比的变化。
12:59
And there were two critical findings.
210
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1816
这个研究有两个重要的发现。
13:02
First, a sizable and significant 711 genes
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770204
5071
首先，一个数量相当大且
显著的711个基因的活动
显著的711个基因的活动
13:07
were distorted in their activity,
212
775299
2328
因为缺乏睡眠
13:09
caused by a lack of sleep.
213
777651
1443
而被打乱。
13:11
The second result
was that about half of those genes
was that about half of those genes
214
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3127
第二个结果是一半的这些基因
13:15
were actually increased in their activity.
215
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2443
活动确实增加了。
13:17
The other half were decreased.
216
785842
1929
另一半则减少了。
13:20
Now those genes that were switched off
by a lack of sleep
by a lack of sleep
217
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3281
因睡眠不足而关闭的基因
13:23
were genes associated
with your immune system,
with your immune system,
218
791753
3489
是跟你免疫系统相关的基因，
13:27
so once again, you can see
that immune deficiency.
that immune deficiency.
219
795266
2840
所以再一次，你会看到免疫缺陷。
13:31
In contrast, those genes
that were actually upregulated
that were actually upregulated
220
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3073
相反，那些因睡眠缺乏而上调
13:34
or increased by way of a lack of sleep,
221
802445
2372
或者活动增加的基因，
13:36
were genes associated
with the promotion of tumors,
with the promotion of tumors,
222
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3898
是那些促进肿瘤相关的基因，
13:40
genes associated with long-term
chronic inflammation within the body,
chronic inflammation within the body,
223
808763
5151
与体内长期慢性炎症相关的基因，
13:45
and genes associated with stress,
224
813938
2802
与压力相关的基因，
13:48
and, as a consequence,
cardiovascular disease.
cardiovascular disease.
225
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3029
还有因此导致心血管疾病
相关的基因。
相关的基因。
13:53
There is simply no aspect of your wellness
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821171
3660
你的健康没有任何方面
13:56
that can retreat at the sign
of sleep deprivation
of sleep deprivation
227
824855
3267
可以在睡眠不足的迹象下
14:00
and get away unscathed.
228
828146
1814
安然无恙。
14:02
It's rather like a broken
water pipe in your home.
water pipe in your home.
229
830912
3008
这很像你家中的水管破了。
14:05
Sleep loss will leak down
into every nook and cranny
into every nook and cranny
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3643
睡眠不足会渗透到你身体的
14:09
of your physiology,
231
837611
2386
每一个角落，
14:12
even tampering with
the very DNA nucleic alphabet
the very DNA nucleic alphabet
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840021
3905
甚至会篡改你日常健康状况
14:15
that spells out
your daily health narrative.
your daily health narrative.
233
843950
2840
的DNA核酸字母表。
14:21
And at this point, you may be thinking,
234
849866
2683
此刻，你可能在想，
14:24
"Oh my goodness,
how do I start to get better sleep?
how do I start to get better sleep?
235
852573
2532
“老天，我怎样才能得到更好的睡眠？
14:27
What are you tips for good sleep?"
236
855129
2245
你有没有睡个好觉的提示？”
14:30
Well, beyond avoiding
the damaging and harmful impact
the damaging and harmful impact
237
858080
4478
除了避免酒精和咖啡因
14:34
of alcohol and caffeine on sleep,
238
862582
2919
对睡眠的有害影响之外，
14:37
and if you're struggling
with sleep at night,
with sleep at night,
239
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2437
如果你晚上睡眠不好，
14:39
avoiding naps during the day,
240
867986
2181
白天避免打盹，
14:42
I have two pieces of advice for you.
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2143
我有两点建议给你。
14:45
The first is regularity.
242
873104
2814
首先是规律。
14:47
Go to bed at the same time,
wake up at the same time,
wake up at the same time,
243
875942
3401
准时上床，准时醒来，
14:51
no matter whether
it's the weekday or the weekend.
it's the weekday or the weekend.
244
879367
3061
不管是工作日还是周末。
14:54
Regularity is king,
245
882452
2745
规律为王，
14:57
and it will anchor your sleep
246
885221
1961
它会固定你的睡眠
14:59
and improve the quantity
and the quality of that sleep.
and the quality of that sleep.
247
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3312
并且提升你睡眠的数量和质量。
15:04
The second is keep it cool.
248
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2682
第二点是保持凉爽。
15:08
Your body needs to drop
its core temperature
its core temperature
249
896088
2427
你的身体需要把核心温度
15:10
by about two to three degrees
Fahrenheit to initiate sleep
Fahrenheit to initiate sleep
250
898539
4213
降低2到3华氏度来开始睡眠
15:14
and then to stay asleep,
251
902776
2080
和保持睡眠，
15:16
and it's the reason
you will always find it easier
you will always find it easier
252
904880
2492
这也是为什么你会发现
15:19
to fall asleep in a room that's too cold
253
907396
2381
冷的环境要比热的环境
15:21
than too hot.
254
909801
1244
容易入睡。
15:24
So aim for a bedroom temperature
of around 65 degrees,
of around 65 degrees,
255
912013
3516
所以卧室的稳定要控制
在65华氏度左右，
在65华氏度左右，
15:27
or about 18 degrees Celsius.
256
915553
1954
或者大约摄氏18度。
15:29
That's going to be optimal
for the sleep of most people.
for the sleep of most people.
257
917531
2767
这是大多数人睡眠的最佳选择。
15:34
And then finally,
in taking a step back, then,
in taking a step back, then,
258
922446
3497
然后最终，退一步说，
15:37
what is the mission-critical
statement here?
statement here?
259
925967
3193
这里的关键任务是什么？
15:42
Well, I think it may be this:
260
930771
2216
我想也许是这个：
15:45
sleep, unfortunately,
is not an optional lifestyle luxury.
is not an optional lifestyle luxury.
261
933011
5272
不幸的是，睡眠并不是一个
可选的奢侈的生活方式。
可选的奢侈的生活方式。
15:51
Sleep is a nonnegotiable
biological necessity.
biological necessity.
262
939105
4547
睡眠是一个不容置疑的生理需要。
15:56
It is your life-support system,
263
944892
3591
它是你的生命支持系统，
16:00
and it is Mother Nature's
best effort yet at immortality.
best effort yet at immortality.
264
948507
4634
它是自然母亲对永生做的最大努力。
16:06
And the decimation of sleep
throughout industrialized nations
throughout industrialized nations
265
954709
4516
工业化国家睡眠量的大量减少
16:11
is having a catastrophic impact
on our health, our wellness,
on our health, our wellness,
266
959249
5217
对我们的健康，我们的
幸福，甚至安全
幸福，甚至安全
16:16
even the safety and the education
of our children.
of our children.
267
964490
2666
以及孩子的教育有灾难性的影响。
16:20
It's a silent sleep loss epidemic,
268
968323
3016
这是一种无声的睡眠缺乏流行病，
16:23
and it's fast becoming one of the greatest
public health challenges
public health challenges
269
971363
3365
它正在快速成为我们在
21世纪面临的其中一个
21世纪面临的其中一个
16:26
that we face in the 21st century.
270
974752
2722
公众健康的最大挑战。
16:32
I believe it is now time for us
to reclaim our right
to reclaim our right
271
980294
5083
我认为现在是重申我们睡好整夜
16:37
to a full night of sleep,
272
985401
1471
权利的时候了，
16:40
and without embarrassment
273
988012
2157
放下尴尬
16:42
or that unfortunate stigma of laziness.
274
990193
3399
和懒惰的耻辱。
16:46
And in doing so, we can be reunited
with the most powerful elixir of life,
with the most powerful elixir of life,
275
994638
5984
通过这样做，我们可以与生命中
最强大的长生不老药
最强大的长生不老药
16:54
the Swiss Army knife
of health, as it were.
of health, as it were.
276
1002038
2703
——瑞士军刀重聚。
16:58
And with that soapbox rant over,
277
1006667
2644
说完这番激昂的演说，
17:01
I will simply say, good night, good luck,
278
1009335
2095
我只想说，晚安，祝你好运，
17:03
and above all ...
279
1011454
1150
最重要的是…
17:06
I do hope you sleep well.
280
1014889
1762
我真希望你们睡得好。
17:08
Thank you very much indeed.
281
1016675
1358
衷心感谢各位。
17:10
(Applause)
282
1018057
4531
（掌声）
17:14
Thank you.
283
1022612
1158
谢谢。
17:15
(Applause)
284
1023794
2842
（掌声）
17:18
Thank you so much.
285
1026660
1543
非常感谢。
17:20
David Biello: No, no, no.
Stay there for a second.
Stay there for a second.
286
1028227
2743
大卫·比洛:别，别，别，呆一会儿。
17:22
Good job not running away, though.
I appreciate that.
I appreciate that.
287
1030994
2552
还好没走开，我感激这点。
17:25
So that was terrifying.
288
1033570
1244
那真是很可怕。
17:26
Matt Walker: You're welcome.
DB: Yes, thank you, thank you.
DB: Yes, thank you, thank you.
289
1034838
3096
马特·沃克：不客气。
大卫·比洛：谢谢，谢谢。
大卫·比洛：谢谢，谢谢。
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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马特·沃克：既然我们睡不着，我们应该做什么？
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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当我们晚上在床上辗转反侧，
轮班工作或因为其他事情时，
轮班工作或因为其他事情时，
17:39
or doing shift work or whatever else?
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我们应该做什么？
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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你说的对，我们睡不着。
17:44
Sleep is not like the bank.
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睡眠不像银行。
17:45
You can't accumulate a debt
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你不能欠点债，
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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然后希望在后面晚些时候还清。
17:50
I should also note the reason
that it's so catastrophic
that it's so catastrophic
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我还应该指出，这个如此灾难性的，
17:53
and that our health
deteriorates so quickly,
deteriorates so quickly,
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我们的健康恶化得如此之快的原因，
17:56
first, it's because human beings
are the only species
are the only species
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首先，这是因为人类是唯一
17:59
that deliberately deprive
themselves of sleep
themselves of sleep
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故意无缘无故剥夺自己睡眠
18:02
for no apparent reason.
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的物种。
18:04
DB: Because we're smart.
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大卫·比洛：因为我们很聪明。
18:05
MW: And I make that point
because it means that Mother Nature,
because it means that Mother Nature,
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马特·沃克：我提出这一点是因为这意味着大自然母亲，
18:10
throughout the course of evolution,
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在整个进化过程中，
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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从来没有面临过剥夺睡眠的挑战。
18:17
So she's never developed a safety net,
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所以她从来没有建立安全网，
18:20
and that's why when you undersleep,
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所以这就是为什么当你睡眠不足时，
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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大脑和身体内部会奔溃得如此之快。
18:27
So you just have to prioritize.
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所以你只需要分清轻重缓急，
18:30
DB: OK, but tossing and turning in bed,
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大卫·比洛：但在床上辗转反侧时，
18:33
what do I do?
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我该做什么？
18:34
MW: So if you are staying in bed
awake for too long,
awake for too long,
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马特·沃克：如果你在床上醒着太久，
18:39
you should get out of bed
and go to a different room
and go to a different room
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你应该下床，去另一个房间
18:42
and do something different.
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去做些不一样的事情。
18:44
The reason is because your brain
will very quickly associate your bedroom
will very quickly associate your bedroom
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原因是你的大脑会很快把你的卧室
18:48
with the place of wakefulness,
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和清醒的地方联系起来，
18:50
and you need to break that association.
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你需要打破这个联系。
18:53
So only return to bed when you are sleepy,
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所以只在你想睡的时候回到床上，
18:56
and that way you will relearn
the association that you once had,
the association that you once had,
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这样你就会重新学习你曾经拥有的联系，
18:59
which is your bed is the place of sleep.
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也就是你的床就是你睡觉的地方。
19:02
So the analogy would be,
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这就类比像
19:04
you'd never sit at the dinner table,
waiting to get hungry,
waiting to get hungry,
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你永远不要坐在餐桌前等待饥饿。
19:07
so why would you lie in bed,
waiting to get sleepy?
waiting to get sleepy?
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那么为什么要躺在床上等待入睡呢？
19:11
DB: Well, thank you for that wake-up call.
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大卫·比洛：谢谢你的提醒。
19:13
Great job, Matt.
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好样的，马特。
19:14
MW: You're very welcome.
Thank you very much.
Thank you very much.
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马特·沃克：不客气，谢谢大家。
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