TED2019
Matt Walker: Sleep is your superpower
馬特‧沃克: 睡眠是你的超能力
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睡眠是你的維生機制，也是大自然賦予給人類不老的最好方法，科學家馬特‧沃克如此說。在這篇有關睡眠科學的演講中，沃克分享了睡眠對人體腦部與身體所產生的最美妙的影響，同時也提到了睡眠不足引起的那些值得警惕的壞處。你可以從演講中獲知睡眠對於你的學習能力、記憶力、免疫系統、甚至遺傳基因密碼的影響，同時還有一些幫助你一夜好眠的秘訣。
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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謝謝大家。
00:14
Well, I would like
to start with testicles.
to start with testicles.
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嗯，我想從睪丸說起。
00:18
(Laughter)
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（笑聲）
00:21
Men who sleep five hours a night
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每晚睡眠五小時的男性的睪丸
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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明顯比那些睡眠超過七小時的人小。
00:29
(Laughter)
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（笑聲）
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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此外，經常只睡四五個小時的男人，
00:37
will have a level of testosterone
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他們的睪丸激素
00:39
which is that of someone
10 years their senior.
10 years their senior.
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比較接近年紀比他們大十歲的人。
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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所以缺乏睡眠會讓男人
老個起碼十歲，
老個起碼十歲，
00:48
in terms of that critical
aspect of wellness.
aspect of wellness.
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從這個健康方面來看的話。
00:53
And we see equivalent impairments
in female reproductive health
in female reproductive health
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缺乏睡眠同樣也對女性的生育能力
00:58
caused by a lack of sleep.
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有著同等的傷害。
01:03
This is the best news
that I have for you today.
that I have for you today.
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這是我今天帶給大家最好的消息。
01:05
(Laughter)
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（笑聲）
01:08
From this point, it may only get worse.
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接下來只會愈來愈糟。
01:10
Not only will I tell you
about the wonderfully good things
about the wonderfully good things
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我不只要告訴你，
當你擁有充足睡眠時
身體所能得到的好處，
身體所能得到的好處，
01:13
that happen when you get sleep,
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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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同時也會談到睡眠不足的問題，
01:20
both for your brain and for your body.
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特別是你的腦部及身體。
01:23
Let me start with the brain
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讓我先從腦部
01:25
and the functions of learning and memory,
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還有學習及記憶的功能說起，
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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過去十年左右的時間內
我們已經發現，
我們已經發現，
01:32
is that you need sleep after learning
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人體在學習新知後需要借助睡眠
01:35
to essentially hit the save button
on those new memories
on those new memories
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去按下「儲存 」鍵把那些新的記憶
01:38
so that you don't forget.
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記錄下來不致遺忘。
01:40
But recently, we discovered
that you also need sleep before learning
that you also need sleep before learning
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可是最近的發現是
在學習前也需要睡眠，
在學習前也需要睡眠，
01:46
to actually prepare your brain,
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將你的腦部準備好，
01:49
almost like a dry sponge
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讓它像乾海綿一樣
01:51
ready to initially soak up
new information.
new information.
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將新知吸收進去。
01:55
And without sleep,
the memory circuits of the brain
the memory circuits of the brain
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缺乏睡眠的話，腦中的記憶迴路
01:58
essentially become
waterlogged, as it were,
waterlogged, as it were,
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會變得有點像塊濕海綿，
02:01
and you can't absorb new memories.
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無法幫你吸取新的記憶。
02:04
So let me show you the data.
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讓我給你們看一些數據。
02:06
Here in this study, we decided
to test the hypothesis
to test the hypothesis
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在這項研究中，我們針對海馬迴
02:10
that pulling the all-nighter
was a good idea.
was a good idea.
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去測試熬夜讀書是值得的理論。
02:14
So we took a group of individuals
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我們找了一群人，
02:16
and we assigned them
to one of two experimental groups:
to one of two experimental groups:
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將他們分成兩個實驗組：
02:20
a sleep group
and a sleep deprivation group.
and a sleep deprivation group.
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一個睡眠組，一個不眠組。
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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睡眠組的人得到充分、
至少八小時的睡眠，
至少八小時的睡眠，
02:28
but the deprivation group,
we're going to keep them awake
we're going to keep them awake
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不眠組呢，我們則讓他們待在實驗室，
02:31
in the laboratory, under full supervision.
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保持清醒，全程監控。
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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不能打盹也沒有咖啡因，
所以這組的人每個都很悲慘。
所以這組的人每個都很悲慘。
02:38
And then the next day,
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實驗的第二天，
02:40
we're going to place those participants
inside an MRI scanner
inside an MRI scanner
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我們再給他們做核磁共振掃描，
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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同時也給他們一張清單，
請他們記住上面列出的事項，
請他們記住上面列出的事項，
02:48
as we're taking snapshots
of brain activity.
of brain activity.
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過程中將他們腦部的活動拍攝下來。
02:51
And then we're going to test them
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之後我們再進行一個測驗
02:53
to see how effective
that learning has been.
that learning has been.
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看看他們學習的成效如何。
02:56
And that's what you're looking at
here on the vertical axis.
here on the vertical axis.
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現在螢幕上這個縱座標
就是實驗結果。
就是實驗結果。
03:00
And when you put
those two groups head to head,
those two groups head to head,
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而當把兩個實驗組對比來看時，
03:03
what you find is a quite significant,
40-percent deficit
40-percent deficit
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我們看到一個很顯著的 40% 的落差，
03:08
in the ability of the brain
to make new memories without sleep.
to make new memories without sleep.
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因為被剝奪睡眠的腦部
無法儲存新記憶。
無法儲存新記憶。
03:13
I think this should be concerning,
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我覺得這點發現很值得注意，
03:14
considering what we know
is happening to sleep
is happening to sleep
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因為我們已經知道睡眠對於
03:17
in our education populations right now.
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處於學習階段的人腦部的影響。
03:20
In fact, to put that in context,
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讓我舉例說明，
03:22
it would be the difference
in a child acing an exam
in a child acing an exam
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有點像是小孩考試，差距是滿分
03:25
versus failing it miserably -- 40 percent.
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與不及格的 40 分那樣。
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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我們又進一步地去研究
為什麼我們的腦部
為什麼我們的腦部
03:34
to produce these types
of learning disabilities.
of learning disabilities.
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會發生這樣的學習障礙。
03:38
And there's a structure that sits
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在我們的腦部有個結構
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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叫做海馬迴，在腦的左右兩邊。
03:45
And you can think of the hippocampus
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你可以把這個海馬迴想像成
03:46
almost like the informational
inbox of your brain.
inbox of your brain.
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你腦部用來接收資訊的收件夾。
03:50
It's very good at receiving
new memory files
new memory files
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它很強於接收新的記憶檔，
03:53
and then holding on to them.
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然後將之保存下來。
03:56
And when you look at this structure
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當我們察看實驗對象的海馬迴時，
03:58
in those people who'd had
a full night of sleep,
a full night of sleep,
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那些整夜睡眠充足的人，
他們的海馬迴中
他們的海馬迴中
04:01
we saw lots of healthy
learning-related activity.
learning-related activity.
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顯示出許多健康的
與學習相關的活動力。
與學習相關的活動力。
04:06
Yet in those people
who were sleep-deprived,
who were sleep-deprived,
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可是在被剝奪睡眠的人腦中，
04:09
we actually couldn't find
any significant signal whatsoever.
any significant signal whatsoever.
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我們找不到任何明顯的信號。
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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幾乎就像是，睡眠被剝奪的同時，
你的記憶收件夾也被關掉，
你的記憶收件夾也被關掉，
04:19
and any new incoming files --
they were just being bounced.
they were just being bounced.
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任何新進的檔案，全數被彈回去。
04:23
You couldn't effectively
commit new experiences to memory.
commit new experiences to memory.
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任何新的學習或經驗
都無法有效地記錄下來。
都無法有效地記錄下來。
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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這就是如果睡眠被剝奪後
所可能發生的壞處，
所可能發生的壞處，
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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讓我再講一下另外那組實驗。
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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記得那一組能睡滿八小時的人嗎？
嗯，針對這組，我們提出
一個完全不同的問題：
一個完全不同的問題：
04:42
Well, we can ask
a very different question:
a very different question:
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04:44
What is it about the physiological
quality of your sleep
quality of your sleep
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在你睡眠充足時，那個日復一日
讓你修復及提升記憶及學習能力的
04:48
when you do get it
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04:50
that restores and enhances
your memory and learning ability
your memory and learning ability
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優質睡眠，
它有生理學上的特質嗎？
04:53
each and every day?
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04:56
And by placing electrodes
all over the head,
all over the head,
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藉由在頭上貼滿電極片，
04:59
what we've discovered
is that there are big, powerful brainwaves
is that there are big, powerful brainwaves
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我們發現有一些很大很強的腦波
05:03
that happen during
the very deepest stages of sleep
the very deepest stages of sleep
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發生在最深沉睡眠期，
05:06
that have riding on top of them
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在這些腦波之上，
05:09
these spectacular bursts
of electrical activity
of electrical activity
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這些奇特的電流活動
05:12
that we call sleep spindles.
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我們稱之為睡眠紡錘波。
05:15
And it's the combined quality
of these deep-sleep brainwaves
of these deep-sleep brainwaves
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正是這些深層睡眠的腦波
05:19
that acts like a file-transfer
mechanism at night,
mechanism at night,
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在夜晚扮演著檔案傳輸的功能，
05:23
shifting memories from a short-term
vulnerable reservoir
vulnerable reservoir
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將我們的記憶檔從暫存的記憶庫，
05:28
to a more permanent long-term
storage site within the brain,
storage site within the brain,
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轉存至腦部另一個
長期記憶的儲存處，
長期記憶的儲存處，
05:32
and therefore protecting them,
making them safe.
making them safe.
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確保它們被安全保存。
很重要的是，我們也了解到
05:37
And it is important that we understand
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05:39
what during sleep actually transacts
these memory benefits,
these memory benefits,
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在睡眠期間我們的記憶得以轉存，
05:44
because there are real medical
and societal implications.
and societal implications.
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有著醫療及社會化方面的正面影響。
05:48
And let me just tell you about one area
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讓我再告訴你們另一個領域的進展，
05:50
that we've moved this work
out into, clinically,
out into, clinically,
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我們已經將這部分的工作推展到
05:54
which is the context of aging
and dementia.
and dementia.
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老年及失智症的臨床實驗中。
05:58
Because it's of course no secret
that, as we get older,
that, as we get older,
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當我們老化，一個眾所周知的事實是
06:02
our learning and memory abilities
begin to fade and decline.
begin to fade and decline.
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我們的學習及記憶能力開始退化。
06:07
But what we've also discovered
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我們同時所發現的是
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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睡眠品質下降正是
老化在生理學上的典型特質，
老化在生理學上的典型特質，
06:15
especially that deep quality of sleep
that I was just discussing.
that I was just discussing.
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特別是之前提到的深層睡眠的品質。
06:20
And only last year,
we finally published evidence
we finally published evidence
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就在去年，我們發表的資訊證明了
06:23
that these two things,
they're not simply co-occurring,
they're not simply co-occurring,
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老化與失智症並不僅是並存的關係，
06:26
they are significantly interrelated.
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兩者有更緊密的關聯。
06:30
And it suggests
that the disruption of deep sleep
that the disruption of deep sleep
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證據顯示深層睡眠的中斷
06:34
is an underappreciated factor
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是一個之前被低估
06:36
that is contributing
to cognitive decline or memory decline
to cognitive decline or memory decline
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造成老化過程中的認知力下降
及記憶力退化的因素。
及記憶力退化的因素。
06:40
in aging, and most recently
we've discovered,
we've discovered,
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這點也在我們最近
06:44
in Alzheimer's disease as well.
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對阿茲海默症的研究中被確認了。
06:48
Now, I know this is remarkably
depressing news.
depressing news.
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我知道這真是令人沮喪的壞消息。
06:52
It's in the mail. It's coming at you.
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而且已經發表了，迎面而來。
06:54
But there's a potential
silver lining here.
silver lining here.
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還好，不幸中的大幸是，
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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與其他那些與老化相關的症狀相比，
07:02
for example changes
in the physical structure of the brain,
in the physical structure of the brain,
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例如腦部實體上的改變
07:06
that's fiendishly difficult to treat.
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這種無法治療或改變的因素，
07:09
But that sleep is a missing piece
in the explanatory puzzle
in the explanatory puzzle
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我們發現睡眠原來是我們之前
07:13
of aging and Alzheimer's is exciting
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對老化以及阿茲海默無解的那一塊，
07:16
because we may be able
to do something about it.
to do something about it.
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原來我們或許能從睡眠下手。
07:20
And one way that we are
approaching this at my sleep center
approaching this at my sleep center
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值得一提的是，在我們的睡眠中心，
07:24
is not by using
sleeping pills, by the way.
sleeping pills, by the way.
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我們不用安眠藥，
07:27
Unfortunately, they are blunt instruments
that do not produce naturalistic sleep.
that do not produce naturalistic sleep.
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因為安眠藥不會幫人自然入眠。
07:33
Instead, we're actually developing
a method based on this.
a method based on this.
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但是我們用同樣的理論
發展了一個方法──
發展了一個方法──
07:36
It's called direct current
brain stimulation.
brain stimulation.
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直流電刺激術。
07:40
You insert a small amount
of voltage into the brain,
of voltage into the brain,
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藉由給腦部少量的電流刺激，
07:43
so small you typically don't feel it,
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電流量少到你沒有感覺，
07:45
but it has a measurable impact.
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卻對腦部有相當程度的影響。
07:48
Now if you apply this stimulation
during sleep in young, healthy adults,
during sleep in young, healthy adults,
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如果在年輕健康的成人睡眠時
用同樣的電流刺激，
用同樣的電流刺激，
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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則像是與深層睡眠的腦波同聲合唱，
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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不僅是深層睡眠的腦波被倍數放大，
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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那些睡眠期間的記憶效益
也同時倍增。
08:09
that you get from sleep.
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08:11
The question now
is whether we can translate
is whether we can translate
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現在的問題是，我們是否能將
08:13
this same affordable,
potentially portable piece of technology
potentially portable piece of technology
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同樣的好用又經濟的方法
08:18
into older adults and those with dementia.
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運用在老年人及失智症患者上。
我們有辦法幫他們恢復
健康的深層睡眠，
健康的深層睡眠，
08:22
Can we restore back
some healthy quality of deep sleep,
some healthy quality of deep sleep,
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08:27
and in doing so, can we salvage
aspects of their learning
aspects of their learning
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同時也能挽回他們在學習
08:31
and memory function?
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以及記憶方面的功能嗎？
08:33
That is my real hope now.
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這是我現在最大的希望，
08:36
That's one of our moon-shot
goals, as it were.
goals, as it were.
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有點像是登上月球之類的
遠大志向吧。
遠大志向吧。
08:41
So that's an example
of sleep for your brain,
of sleep for your brain,
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所以這是睡眠之於腦部的例子，
08:44
but sleep is just
as essential for your body.
as essential for your body.
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但睡眠對你的身體也同等重要。
08:49
We've already spoken about sleep loss
and your reproductive system.
and your reproductive system.
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前面已經提到缺乏睡眠
對生殖能力的影響，
對生殖能力的影響，
08:53
Or I could tell you about sleep loss
and your cardiovascular system,
and your cardiovascular system,
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我也可以說說缺乏睡眠
與心血管系統的關聯，
與心血管系統的關聯，
08:58
and that all it takes is one hour.
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關鍵就只是一個小時的差別。
09:01
Because there is a global experiment
performed on 1.6 billion people
performed on 1.6 billion people
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全球有 70 個國家 16 億人口
09:07
across 70 countries twice a year,
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每年兩次被當做
09:11
and it's called daylight saving time.
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所謂「日光節約時間」的實驗品。
09:14
Now, in the spring,
when we lose one hour of sleep,
when we lose one hour of sleep,
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春天，當我們少掉一個小時的睡眠，
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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隔天早上心臟病發的人數
就上升 24 個百分比 。
就上升 24 個百分比 。
09:26
In the autumn,
when we gain an hour of sleep,
when we gain an hour of sleep,
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秋天，當我們多了一個小時的睡眠，
09:30
we see a 21-percent
reduction in heart attacks.
reduction in heart attacks.
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心臟病發的比率下降約 21 個百分比。
09:35
Isn't that incredible?
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不可思議，對嗎？
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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而且同樣的數字也呈現在
車禍及其他交通事故，
車禍及其他交通事故，
09:44
even suicide rates.
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甚至自殺率上。
09:48
But as a deeper dive,
I want to focus on this:
I want to focus on this:
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再看深一點，我想強調的是
09:51
sleep loss and your immune system.
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睡眠不足與免疫系統的關係。
09:55
And here, I'll introduce these delightful
blue elements in the image.
blue elements in the image.
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請大家看一下圖上這些
賞心悅目的藍色元素。
賞心悅目的藍色元素。
10:00
They are called natural killer cells,
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它們被稱為自然殺手細胞，
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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你可以把它們想像成
免疫系統中的情報局特工。
10:08
of your immune system.
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10:09
They are very good at identifying
dangerous, unwanted elements
dangerous, unwanted elements
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它們擅長辨識出危險
且身體不需要的元素，
且身體不需要的元素，
10:14
and eliminating them.
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然後將之消滅。
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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在這張圖上，它們正在摧毀
一個具癌細胞的腫瘤。
一個具癌細胞的腫瘤。
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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這正是我們的免疫系統
無時無刻所需要的
無時無刻所需要的
10:28
at all times,
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防禦殺手，
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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可惜，如果你睡眠不足，
你就沒有這些防禦殺手。
你就沒有這些防禦殺手。
10:35
So here in this experiment,
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在這個實驗中，
10:37
you're not going to have your sleep
deprived for an entire night,
deprived for an entire night,
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被實驗的對象並非整夜不眠，
10:41
you're simply going to have your sleep
restricted to four hours
restricted to four hours
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3511
而是限制整晚睡眠
10:44
for one single night,
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不超過四小時，
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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我們再去觀察免疫細胞的活動力
10:49
in immune cell activity that you suffer.
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637708
1990
下降了多少百分比。
10:52
And it's not small -- it's not 10 percent,
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2829
我們看到的數目不小，不是 10%，
10:55
it's not 20 percent.
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2003
也不是 20%。
10:57
There was a 70-percent drop
in natural killer cell activity.
in natural killer cell activity.
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4572
自然殺手細胞的活動力
整整降低了 70% 。
整整降低了 70% 。
11:03
That's a concerning state
of immune deficiency,
of immune deficiency,
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這樣免疫力缺乏的狀態令人憂心，
11:09
and you can perhaps understand
why we're now finding
why we're now finding
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你就可以理解為什麼我們要尋找
11:12
significant links between
short sleep duration
short sleep duration
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睡眠不足與多種癌症發生機率
11:16
and your risk for the development
of numerous forms of cancer.
of numerous forms of cancer.
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3913
兩者間的重大關聯。
11:21
Currently, that list includes
cancer of the bowel,
cancer of the bowel,
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2783
目前的清單上包括大腸癌，
11:24
cancer of the prostate
and cancer of the breast.
and cancer of the breast.
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3262
前列腺癌以及乳癌。
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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5356
事實上，缺乏睡眠
與癌症之間的關聯如此重大，
與癌症之間的關聯如此重大，
11:35
that the World Health Organization
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2382
世界衛生組織
11:37
has classified any form
of nighttime shift work
of nighttime shift work
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4190
已經將任何形式的夜班工作列為
11:41
as a probable carcinogen,
188
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3182
可能的致癌因子，
11:45
because of a disruption
of your sleep-wake rhythms.
of your sleep-wake rhythms.
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2667
因為夜班工作完全打亂
正常的睡眠與清醒的作息。
正常的睡眠與清醒的作息。
11:49
So you may have heard of that old maxim
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2730
或許你有聽過那句老話，
11:52
that you can sleep when you're dead.
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2112
你可以等你死了再睡個夠。
11:54
Well, I'm being quite serious now --
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2070
嗯，我要很認真地說，
11:56
it is mortally unwise advice.
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2611
這句話真的很不明智。
12:00
We know this from epidemiological studies
across millions of individuals.
across millions of individuals.
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5037
我們從對數百萬人的
流行病學研究中得知
流行病學研究中得知
12:05
There's a simple truth:
195
713436
1981
一個簡單的事實：
12:07
the shorter your sleep,
the shorter your life.
the shorter your life.
196
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3404
睡眠時間愈短，生命也就愈短。
12:10
Short sleep predicts all-cause mortality.
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3555
睡眠短少也預告了各種可能的死亡率。
12:16
And if increasing your risk
for the development of cancer
for the development of cancer
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4169
而且假如得到癌症
12:21
or even Alzheimer's disease
199
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2244
或阿茲海默症的風險提高
12:23
were not sufficiently disquieting,
200
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4176
還不夠讓你憂心的話，
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
我們還發現了
缺乏睡眠最終也會侵蝕
缺乏睡眠最終也會侵蝕
12:31
the very fabric of biological life itself,
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4073
人體生理功能的結構──
12:36
your DNA genetic code.
203
744681
1992
你的遺傳基因密碼。
12:40
So here in this study,
they took a group of healthy adults
they took a group of healthy adults
204
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3936
這份研究中的實驗對象是
一群健康的成人，
一群健康的成人，
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
他們被限制每晚只能睡六個小時，
12:47
for one week,
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1651
實驗持續一個星期，
12:49
and then they measured the change
in their gene activity profile
in their gene activity profile
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3797
之後我們測量了他們的
基因活動方面的改變，
基因活動方面的改變，
12:53
relative to when those same individuals
208
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2444
再與同樣這批人
12:55
were getting a full eight hours
of sleep a night.
of sleep a night.
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2547
每晚可以睡足八小時的數據相比。
12:59
And there were two critical findings.
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我們有兩個重要的發現。
13:02
First, a sizable and significant 711 genes
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5071
首先，有總數多達 711 個基因的
13:07
were distorted in their activity,
212
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2328
活動力被扭曲了，
13:09
caused by a lack of sleep.
213
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1443
因為缺乏睡眠。
13:11
The second result
was that about half of those genes
was that about half of those genes
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3127
第二個發現是，
那些基因中約有半數，
那些基因中約有半數，
13:15
were actually increased in their activity.
215
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2443
活動力增強了。
13:17
The other half were decreased.
216
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1929
另一半則是削弱了。
13:20
Now those genes that were switched off
by a lack of sleep
by a lack of sleep
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3281
那些因為缺乏睡眠而被關掉的基因
13:23
were genes associated
with your immune system,
with your immune system,
218
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3489
是與免疫系統相關的基因，
13:27
so once again, you can see
that immune deficiency.
that immune deficiency.
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2840
你可以再次清楚看到那個免疫缺陷。
13:31
In contrast, those genes
that were actually upregulated
that were actually upregulated
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3073
相對來說，那些因為睡眠不足
而被迫提高活動力的基因，
而被迫提高活動力的基因，
13:34
or increased by way of a lack of sleep,
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2372
或是總數增加的基因，
13:36
were genes associated
with the promotion of tumors,
with the promotion of tumors,
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804841
3898
即是那些促進腫瘤形成的基因，
13:40
genes associated with long-term
chronic inflammation within the body,
chronic inflammation within the body,
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5151
和體內長期發炎有關的基因，
13:45
and genes associated with stress,
224
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2802
還有那些與壓力相關的基因，
13:48
and, as a consequence,
cardiovascular disease.
cardiovascular disease.
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3029
想當然爾，它們也與心血管疾病相關。
13:53
There is simply no aspect of your wellness
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3660
你的健康基本上完全不可能
13:56
that can retreat at the sign
of sleep deprivation
of sleep deprivation
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3267
在缺乏睡眠的狀態下
14:00
and get away unscathed.
228
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1814
安然無恙，毫髮無傷。
14:02
It's rather like a broken
water pipe in your home.
water pipe in your home.
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就像是你家有個水管破了一樣。
14:05
Sleep loss will leak down
into every nook and cranny
into every nook and cranny
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3643
缺乏睡眠的問題
就像水流至每個角落及裂縫，
就像水流至每個角落及裂縫，
14:09
of your physiology,
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2386
造成你生理上的問題，
14:12
even tampering with
the very DNA nucleic alphabet
the very DNA nucleic alphabet
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3905
甚至竄改你 DNA 中的核酸字母，
14:15
that spells out
your daily health narrative.
your daily health narrative.
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2840
將你的日常健康敘事重新排列組合。
14:21
And at this point, you may be thinking,
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2683
講到這裡，你可能會想：
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
「我的天！那要如何開始優質睡眠？
14:27
What are you tips for good sleep?"
236
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2245
你有什麼祕訣嗎？」
14:30
Well, beyond avoiding
the damaging and harmful impact
the damaging and harmful impact
237
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4478
除了避免酒精與咖啡因這類
14:34
of alcohol and caffeine on sleep,
238
862582
2919
對睡眠有害無益的飲料外，
14:37
and if you're struggling
with sleep at night,
with sleep at night,
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2437
如果你本來就是晚上難睡的人，
14:39
avoiding naps during the day,
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2181
盡量避免白天時睡覺。
14:42
I have two pieces of advice for you.
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2143
我另外還有兩個建議。
14:45
The first is regularity.
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873104
2814
第一個是規律。
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
固定時間上床，固定時間起床，
14:51
no matter whether
it's the weekday or the weekend.
it's the weekday or the weekend.
244
879367
3061
週間週末都一樣。
14:54
Regularity is king,
245
882452
2745
規律是王道，
14:57
and it will anchor your sleep
246
885221
1961
它能幫你的睡眠穩定下來，
14:59
and improve the quantity
and the quality of that sleep.
and the quality of that sleep.
247
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3312
同時改善睡眠的質與量。
15:04
The second is keep it cool.
248
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2682
第二個是涼爽的室溫。
15:08
Your body needs to drop
its core temperature
its core temperature
249
896088
2427
你的身體核心溫度需要降低
15:10
by about two to three degrees
Fahrenheit to initiate sleep
Fahrenheit to initiate sleep
250
898539
4213
大約華氏兩三度去啟動睡眠狀態，
15:14
and then to stay asleep,
251
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2080
之後繼續保持在睡眠狀態中，
15:16
and it's the reason
you will always find it easier
you will always find it easier
252
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2492
這也就是我們總是覺得
15:19
to fall asleep in a room that's too cold
253
907396
2381
臥室涼爽時會比在高溫時
15:21
than too hot.
254
909801
1244
容易入睡的原因。
15:24
So aim for a bedroom temperature
of around 65 degrees,
of around 65 degrees,
255
912013
3516
所以盡量將房間的溫度
控制在華氏 65 度左右，
控制在華氏 65 度左右，
15:27
or about 18 degrees Celsius.
256
915553
1954
攝氏大約是 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
對大部分的人來說
這是最理想的睡眠溫度。
這是最理想的睡眠溫度。
15:34
And then finally,
in taking a step back, then,
in taking a step back, then,
258
922446
3497
最後，再講回來，
15:37
what is the mission-critical
statement here?
statement here?
259
925967
3193
那我們關鍵任務的目標是什麼？
15:42
Well, I think it may be this:
260
930771
2216
嗯，我想應該可以這麼說：
15:45
sleep, unfortunately,
is not an optional lifestyle luxury.
is not an optional lifestyle luxury.
261
933011
5272
睡眠並不是奢華生活的選項。
15:51
Sleep is a nonnegotiable
biological necessity.
biological necessity.
262
939105
4547
睡眠是一個不容改變的生理需求。
15:56
It is your life-support system,
263
944892
3591
它是你的維生系統，
16:00
and it is Mother Nature's
best effort yet at immortality.
best effort yet at immortality.
264
948507
4634
也是大自然帶給人類
不老的最好方法。
不老的最好方法。
16:06
And the decimation of sleep
throughout industrialized nations
throughout industrialized nations
265
954709
4516
工業化國家普遍面臨
睡眠大幅銳減的問題，
睡眠大幅銳減的問題，
16:11
is having a catastrophic impact
on our health, our wellness,
on our health, our wellness,
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959249
5217
這正對我們的身心健康
造成災難性的衝擊，
造成災難性的衝擊，
16:16
even the safety and the education
of our children.
of our children.
267
964490
2666
甚至危及到我們
下一代的安全及教育。
下一代的安全及教育。
16:20
It's a silent sleep loss epidemic,
268
968323
3016
這個悄然無聲的睡眠不足疫情，
16:23
and it's fast becoming one of the greatest
public health challenges
public health challenges
269
971363
3365
正迅速成為人們在 21 世紀面臨的
16:26
that we face in the 21st century.
270
974752
2722
公共衛生方面的最大挑戰之一。
16:32
I believe it is now time for us
to reclaim our right
to reclaim our right
271
980294
5083
我相信現在是拿回權力的時候了，
16:37
to a full night of sleep,
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對每晚享有充足的睡眠
16:40
and without embarrassment
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並不需要感到不好意思
16:42
or that unfortunate stigma of laziness.
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也不要擔心招來被視為懶惰的恥辱。
16:46
And in doing so, we can be reunited
with the most powerful elixir of life,
with the most powerful elixir of life,
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這樣才能拿回生命賦予的
最強大的萬能藥，
最強大的萬能藥，
16:54
the Swiss Army knife
of health, as it were.
of health, as it were.
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就像是一把健康專用方面的
萬能瑞士刀一樣。
萬能瑞士刀一樣。
16:58
And with that soapbox rant over,
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我在此登高一呼就到這裡為止，
17:01
I will simply say, good night, good luck,
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最後祝各位晚安，好運，
17:03
and above all ...
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更重要的是……
17:06
I do hope you sleep well.
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祝大家都睡得好。
17:08
Thank you very much indeed.
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非常謝謝各位。
17:10
(Applause)
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（掌聲）
17:14
Thank you.
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謝謝。
17:15
(Applause)
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（掌聲）
17:18
Thank you so much.
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非常謝謝大家。
17:20
David Biello: No, no, no.
Stay there for a second.
Stay there for a second.
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比艾羅：等等，先別走。
17:22
Good job not running away, though.
I appreciate that.
I appreciate that.
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謝謝留下來多講幾句話。
17:25
So that was terrifying.
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今天的主題太可怕了。
17:26
Matt Walker: You're welcome.
DB: Yes, thank you, thank you.
DB: Yes, thank you, thank you.
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馬特‧沃克：不客氣。
比艾羅：謝謝。
比艾羅：謝謝。
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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比：如果補眠是沒有幫助的，
那我們能做什麼呢？
那我們能做什麼呢？
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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例如，當我們晚上在床上
翻來覆去無法入睡，
翻來覆去無法入睡，
17:39
or doing shift work or whatever else?
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或因為上夜班或其他因素
不能睡覺怎麼辦？
不能睡覺怎麼辦？
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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馬：你說對了，補眠不能解決問題。
17:44
Sleep is not like the bank.
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睡眠跟銀行貸款不一樣。
17:45
You can't accumulate a debt
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你不能累積債務，
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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期望之後再來一次還清。
17:50
I should also note the reason
that it's so catastrophic
that it's so catastrophic
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我應該也要指出問題之所以如此嚴重
17:53
and that our health
deteriorates so quickly,
deteriorates so quickly,
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以及健康惡化如此之快的原因，
17:56
first, it's because human beings
are the only species
are the only species
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首先，人類這個物種大概是唯一
17:59
that deliberately deprive
themselves of sleep
themselves of sleep
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會自己剝奪自己的睡眠
18:02
for no apparent reason.
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且沒有明顯的理由。
18:04
DB: Because we're smart.
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比：因為我們很聰明。
18:05
MW: And I make that point
because it means that Mother Nature,
because it means that Mother Nature,
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馬：我講這一點是因為大自然
18:10
throughout the course of evolution,
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在整個進化過程中，
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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從來沒有面臨過
「睡眠剝奪」的挑戰。
「睡眠剝奪」的挑戰。
18:17
So she's never developed a safety net,
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所以也沒有發展出安全網，
18:20
and that's why when you undersleep,
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因此當你缺乏睡眠時，
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
你的腦部與身體
很快就崩潰無法招架。
很快就崩潰無法招架。
18:27
So you just have to prioritize.
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所以你只能用輕重緩急
決定優先順序。
決定優先順序。
18:30
DB: OK, but tossing and turning in bed,
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比：好，可是當我在床上輾轉難眠時，
18:33
what do I do?
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我能做什麼？
18:34
MW: So if you are staying in bed
awake for too long,
awake for too long,
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馬：當你躺在床上很久仍了無睡意，
18:39
you should get out of bed
and go to a different room
and go to a different room
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不如起床，去另一個房間
18:42
and do something different.
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做點什麼不同的事。
18:44
The reason is because your brain
will very quickly associate your bedroom
will very quickly associate your bedroom
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不然你的大腦很快就會把你的臥室
18:48
with the place of wakefulness,
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跟清醒狀態連結在一起，
18:50
and you need to break that association.
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你必須打破那個連結。
18:53
So only return to bed when you are sleepy,
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當你睡意來了再回去臥室，
18:56
and that way you will relearn
the association that you once had,
the association that you once had,
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那樣子你才能重建以前的連結──
18:59
which is your bed is the place of sleep.
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也就是床等於睡覺之處。
19:02
So the analogy would be,
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這也有點類似，
19:04
you'd never sit at the dinner table,
waiting to get hungry,
waiting to get hungry,
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3576
你不會去坐在餐桌等飢餓感，
19:07
so why would you lie in bed,
waiting to get sleepy?
waiting to get sleepy?
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所以你為什麼要躺在床上等睡意？
19:11
DB: Well, thank you for that wake-up call.
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比：嗯，謝謝你的醒世之喚。
19:13
Great job, Matt.
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很棒的演說，馬特。
19:14
MW: You're very welcome.
Thank you very much.
Thank you very much.
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馬：不客氣。謝謝大家。
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