coupted演讲稿 我们为什么要睡眠英文

2021年1月21日发(作者：饭勺)
ted
演讲稿

我们为什么要睡眠英文



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ted
演讲稿

我们为什么要睡眠英文


简介：
一生中，
我们有三分之一的时间都在睡眠中度过。
关于睡眠，你又了解多少
?
睡眠专家
Russell Foster
为我们
解答为什么要睡觉，以及睡眠对健康的影响。



What I'd like to do today is talk about one of my
favorite
subjects,
and
that
is
the
neuroscience
of
sleep.


Now, there is a sound -- (Alarm clock) -- aah, it
worked
--
a
sound
that
is
desperately,
desperately
familiar to most of us, and of course it's the sound
of the alarm clock. And what that truly ghastly, awful
sound
does
is
stop
the
single
most
important
behavioral
experience that we have, and that's sleep. If you're
an
average
sort
of
person,
36
percent
of
your
life
will
be spent asleep, which means that if you live to 90,
then 32 years will have been spent entirely asleep.


Now what that 32 years is telling us is that sleep
at some level is important. And yet, for most of us,
we
don't
give
sleep
a
second
thought.
We
throw
it
away.
We
really
just
don't
think
about
sleep.
And
so
what
I'd
like
to
do
today
is
change
your
views,
change
your
ideas
and your thoughts about sleep. And the journey that I
want to take you on, we need to start by going back in
time.



who said that? Shakespeare's Julius Caesar. Yes, let
me
give
you
a
few
more
quotes.

sleep,
O
gentle
sleep,
nature's
soft
nurse,
how
have
I
frighted
thee?
Shakespeare
again,
from
--
I
won't
say
it
--
the
Scottish play.
(Laughter) From the same time:
is the golden chain that ties health and our bodies
together.
Extremely
prophetic,
by
Thomas
Dekker,
another Elizabethan dramatist.


But if we jump forward 400 years, the tone about
sleep changes somewhat. This is from Thomas Edison,
from the beginning of the 20th century.
criminal waste of time and a heritage from our cave
days.
1980s,
some
of
you
may
remember
that
Margaret
Thatcher
was reported to have said,
of course the infamous -- what was his name? -- the
infamous Gordon Gekko from
never sleeps.


What
do
we
do
in
the
20th
century
about
sleep?
Well,
of course, we use Thomas Edison's light bulb to invade
the
night,
and
we
occupied
the
dark,
and
in
the
process
of
this
occupation,
we've
treated
sleep
as
an
illness,
almost. We've treated it as an enemy. At most now, I
suppose, we tolerate the need for sleep, and at worst
perhaps many of us think of sleep as an illness that
needs
some
sort
of
a
cure.
And
our
ignorance
about
sleep
is really quite profound.


Why
is
it?
Why
do
we
abandon
sleep
in
our
thoughts?
Well, it's because you don't do anything much while
you're
asleep,
it
seems.
You
don't
eat.
You
don't
drink.
And you don't have sex. Well, most of us anyway. And
so therefore it's -- Sorry. It's a complete waste of
time, right? Wrong. Actually, sleep is an incredibly
important
part
of
our
biology,
and
neuroscientists
are
beginning to explain why it's so very important. So
let's move to the brain.


Now, here we have a brain. This is donated by a
social scientist, and they said they didn't know what
it
was,
or
indeed
how
to
use
it,
so
--
(Laughter)
Sorry.
So I borrowed it. I don't think they noticed. Okay.
(Laughter)


The point I'm trying to make is that when you're
asleep, this thing doesn't shut down. In fact, some
areas of the brain are actually more active during the
sleep
state
than
during
the
wake
state.
The
other
thing
that's
really
important
about
sleep
is
that
it
doesn't
arise from a single structure within the brain, but is
to some extent a network property, and if we flip the
brain on its back -- I love this little bit of spinal
cord here -- this bit here is the hypothalamus, and
right
under
there
is
a
whole
raft
of
interesting
structures,
not
least
the
biological
clock.
The
biological
clock
tells
us
when
it's
good
to
be
up,
when
it's good to be asleep, and what that structure does
is
interact
with
a
whole
raft
of
other
areas
within
the
hypothalamus,
the
lateral
hypothalamus,
the
ventrolateral preoptic nuclei. All of those combine,
and they send projections down to the brain stem here.
The brain stem then projects forward and bathes the
cortex, this wonderfully wrinkly bit over here, with
neurotransmitters that keep us awake and essentially
provide
us
with
our
consciousness.
So
sleep
arises
from
a
whole
raft
of
different
interactions
within
the
brain,
and
essentially,
sleep
is
turned
on
and
off
as
a
result
of a range of


Okay.
So
where
have
we
got
to?
We've
said
that
sleep
is complicated and it takes 32 years of our life. But
what
I
haven't
explained
is
what
sleep
is
about.
So
why
do we sleep? And it won't surprise any of you that, of
course,
the
scientists,
we
don't
have
a
consensus.
There
are
dozens
of
different
ideas
about
why
we
sleep,
and I'm going to outline three of those.


The
first
is
sort
of
the
restoration
idea,
and
it's
somewhat intuitive. Essentially, all the stuff we've
burned up during the day, we restore, we replace, we
rebuild
during
the
night.
And
indeed,
as
an
explanation,
it
goes
back
to
Aristotle,
so
that's,
what,
2,300
years
ago. It's gone in and out of fashion. It's fashionable
at the moment because what's been shown is that within
the brain, a whole raft of genes have been shown to be
turned
on
only
during
sleep,
and
those
genes
are
associated
with
restoration
and
metabolic
pathways.
So
there's
good
evidence
for
the
whole
restoration
hypothesis.


What
about
energy
conservation?
Again,
perhaps
intuitive.
You
essentially
sleep
to
save
calories.
Now,
when
you
do
the
sums,
though,
it
doesn't
really
pan
out.
If you compare an individual who has slept at night,
or stayed awake and hasn't moved very much, the energy
saving of sleeping is about 110 calories a night. Now,
that's the equivalent of a hot dog bun. Now, I would
say that a hot dog bun is kind of a meager return for
such
a
complicated
and
demanding
behavior
as
sleep.
So
I'm less convinced by the energy conservation idea.


But the third idea I'm quite attracted to, which
is brain processing and memory consolidation. What we
know is that, if after you've tried to learn a task,
and
you
sleep-deprive
individuals,
the
ability
to
learn
that task is smashed. It's really hugely attenuated.
So
sleep
and
memory
consolidation
is
also
very
important. However, it's not just the laying down of
memory
and
recalling
it.
What's
turned
out
to
be
really
exciting is that our ability to come up with novel
solutions to complex problems is hugely enhanced by a
night of sleep. In fact, it's been estimated to give
us a threefold advantage. Sleeping at night enhances
our creativity. And what seems to be going on is that,
in
the
brain,
those
neural
connections
that
are
important,
those
synaptic
connections
that
are
important, are linked and strengthened, while those
that are less important tend to fade away and be less
important.


Okay. So we've had three explanations for why we
might
sleep,
and
I
think
the
important
thing
to
realize
is that the details will vary, and it's probable we
sleep
for
multiple
different
reasons.
But
sleep
is
not
an indulgence. It's not some sort of thing that we can
take on board rather casually. I think that sleep was
once likened to an upgrade from economy to business
class, you know, the equiavlent of. It's not even an
upgrade
from
economy
to
first
class.
The
critical
thing
to realize is that if you don't sleep, you don't fly.
Essentially,
you
never
get
there,
and
what's
extraordinary about much of our society these days is
that we are desperately sleep-deprived.


So
let's
now
look
at
sleep
deprivation.
Huge
sectors of society are sleep-deprived, and let's look
at
our
sleep-o-meter.
So
in
the
1950s,
good
data
suggests
that
most
of
us
were
getting
around
about
eight
hours of sleep a night. Nowadays, we sleep one and a
half to two hours less every night, so we're in the
six-and-a-half-hours-every-night
league.
For
teenagers,
it's
worse,
much
worse.
They
need
nine
hours
for full brain performance, and many of them, on a
school
night,
are
only
getting
five
hours
of
sleep.
It's
simply not enough. If we think about other sectors of
society, the aged, if you are aged, then your ability
to sleep in a single block is somewhat disrupted, and
many sleep, again, less than five hours a night. Shift
work. Shift work is extraordinary, perhaps 20 percent
of the working population, and the body clock does not
shift to the demands of working at night. It's locked
onto the same light-dark cycle as the rest of us. So
when
the
poor
old
shift
worker
is
going
home
to
try
and
sleep
during
the
day,
desperately
tired,
the
body
clock
is saying,
the
quality
of
sleep
that
you
get
as
a
night
shift
worker
is usually very poor, again in that sort of five-hour
region.
And
then,
of
course,
tens
of
millions
of
people
suffer from jet lag. So who here has jet lag? Well, my
goodness
gracious.
Well,
thank
you
very
much
indeed
for
not falling asleep, because that's what your brain is
craving.


One of the things that the brain does is indulge
in micro-sleeps, this involuntary falling asleep, and
you
have
essentially
no
control
over
it.
Now,
micro-sleeps
can
be
sort
of
somewhat
embarrassing,
but
they can also be deadly. It's been estimated that 31
percent of drivers will fall asleep at the wheel at
least once in their life, and in the , the statistics
are
pretty
good:
100,000
accidents
on
the
freeway
have
been
associated
with
tiredness,
loss
of
vigilance,
and
falling
asleep.
A
hundred
thousand
a
year.
It's
extraordinary.
At
another
level
of
terror,
we
dip
into
the
tragic
accidents
at
Chernobyl
and
indeed
the
space
shuttle Challenger, which was so tragically lost. And
in the investigations that followed those disasters,
poor judgment as a result of extended shift work and
loss
of
vigilance
and
tiredness
was
attributed
to
a
big
chunk of those disasters.