What staying up all night does to your brain - Anna Rothschild

Prevodilac: Milenka Okuka Lektor: Ivana Korom

You’re just one Roman Empire history final away

Ostao vam je samo završni test iz istorije Rimskog carstva

from a relaxing spring break.

i čeka vas rasterećen prolećni raspust.

But you still have so much to study!

Međutim, imate još toliko da učite!

So you decide to follow in the footsteps of many students before you

Stoga odlučujete da krenete stopama mnogih đaka pre vas

and pull an all-nighter.

i da provedete neprospavanu noć.

When you stay up all night,

Kada ostanete budni celu noć,

you're fighting against your body's natural circadian rhythms.

borite se protiv prirodnog cirkadijalnog ritma u vašem telu.

These are the cyclical changes that virtually all living things experience

Radi se o cikličnim promenama kroz koje sva živa bića prolaze

over the course of a 24-hour period— such as sleeping and waking—

tokom perioda od 24 časa -- poput spavanja i buđenja --

and they’re heavily influenced by light.

i na njih najviše utiče svetlost.

But for the moment, you're alert and powering through

Međutim, trenutno ste budni i odvažno savlađujete

the rule of Julius Caesar.

vladavinu Julija Cezara.

As the sun sets, your eyes send signals about the dwindling light

Kako sunce zalazi, vaše oči šalju signal o opadajućoj svetlosti

to a part of your brain called suprachiasmatic nucleus.

delu vašeg mozga koji se naziva suprahijazmatsko jedro.

This is basically your circadian rhythm’s clock.

Ovo je u suštini časovnik vašeg cirkadijalnog ritma.

It alerts your pineal gland to start producing melatonin.

Saopštava vašoj epifizi da počne da proizvodi melatonin.

That’s the hormone that helps prepare your body for sleep,

To je hormon koji pomaže u pripremi vašeg tela za san,

and levels start to rise about two hours before your normal bedtime.

a njegove vrednosti počinju da rastu oko dva sata pred uobičajan polazak u krevet.

At the same time, neurons in the hypothalamus and brain stem

Istovremeno, neuroni u hipotalamusu i moždanom stablu

release a compound called GABA.

oslobađaju jedinjenje poznato kao GABA.

This slows down activity in your brain and can have a calming effect.

Ovo usporava aktivnost vašeg mozga i može da ima umirujući efekat.

You’re approaching your normal bedtime.

Približavate se uobičajenom vremenu za spavanje.

Since the brain needs to cool down before sleep,

Kako mozak mora da se rashladi pred spavanje,

your core body temperature starts to drop.

temperatura vašeg tela počinje da pada.

Huh, that map kind of looks like a face.

Ha, ta mapa nekako izgleda kao lice.

Uh-oh, your attention has started to drift.

O ne, počinjete da gubite pažnju.

Throughout the day, your brain has been releasing a waste product

Tokom dana, vaš mozak je oslobađao otpadni produkt

called adenosine.

koji se naziva adenozin.

The more adenosine latching onto receptors in your brain,

Što se više adenozina veže za receptore u vašem mozgu,

the more tired and inattentive you become.

to ste umorniji i nekoncentrisaniji.

Time for a cup of coffee.

Vreme je za šolju kafe.

Caffeine blocks adenosine from binding to receptors,

Kofein blokira adenozin kako se ne bi vezao za receptore,

which can give you a boost of energy.

a to vam može podariti energetski naboj.

However, it might also make you jittery and increase your anxiety.

Međutim, možete zbog njega postati i nervozni i anksiozniji.

You’re acing these flashcards!

Razbijate u pamćenju činjenica!

Right now these dates and names are being stored

Trenutno se svi ti datumi i imena skladište

in an area of the brain called the hippocampus.

u oblasti mozga koja se naziva hipokampus.

Normally when you go to sleep, memories like these are consolidated

Obično kada odete na spavanje, sećanja poput ovih se konsoliduju

and slotted into long-term storage in your brain’s neocortex.

i razmeštaju u dugoročno skladište vašeg neokorteksa.

So it’s a good thing you only need to remember this information

Zato je dobro što je jedino potrebno da se setite ovih informacija

through tomorrow.

tokom sutrašnjeg dana.

Microsleeps are unpredictable periods of sleep that last for only a few seconds

Mikrosan su nepredvidivi periodi spavanja koji traju svega nekoliko sekundi,

and are triggered by sleep deprivation.

a pokreće ih neispavanost.

You stretch in an attempt to stay awake.

Protežete se u naporu da ostanete budni.

But at this point your motor skills have also taken a hit.

Međutim, u ovom trenutku su pogođene i vaše motoričke veštine.

Studies have found that people who have been awake for 19 hours

Istraživanja su otkrila da ljudi koji su bili budni 19 sati

have similar coordination and reaction times as those who have been drinking.

imaju slično vreme koordinacije i reakcije kao i pijani ljudi.

As the sun rises, your pineal gland stops releasing melatonin.

Kako sunce izlazi, vaša epifiza prestaje da oslobađa melatonin.

You feel a “second wind” come on.

Osećate novu dozu elana.

And despite everything, you leave for school in a really good mood.

I uprkos svemu, odlazite u školu u sjajnom raspoloženju.

Sleep deprivation can briefly induce euphoria.

Neispavanost može na kratko da izazove euforiju.

It's caused a temporary boost in dopamine levels,

Ona uzrokuje privremeni skok u vrednostima dopamina,

which can unfortunately also lead to poor choices.

što, nažalost, može da vas navede na pogrešne izbore.

The final starts off well.

Završni ispit počinje dobro.

It’s all multiple choice!

Radi se o pitanjima sa više ponuđenih odgovora!

But then you get to the essay portion.

Međutim, onda stižete do pisanja eseja.

It’s thought that during sleep,

Smatra se da tokom spavanja

our brains process ideas and draw connections between new memories

naši mozgovi obrađuju ideje i povezuju nova sećanja

and old ones.

sa starim.

So your sleepless brain might be able to regurgitate facts,

Stoga je vaš neispavani mozak u stanju da prežvakava činjenice,

but you're finding it more difficult to find patterns or problem solve.

ali vam je mnogo teže da pronađete obrasce ili rešavate probleme.

You stare at the blank page, defeated.

Zurite u prazan list, poraženi.

You head up to your room, anxious and irritable.

Zapućujete se u svoju sobu, anksiozni i iziritirani.

Your amygdala, the part of the brain involved with processing emotion,

Vaša amigdala, deo mozga uključen u obradu osećanja,

is going haywire.

postaje eratična.

Your prefrontal cortex usually keeps your amygdala in check,

Vaš prefrontalni korteks obično drži amigdalu pod kontrolom,

but it still isn't firing on all cylinders.

ali i dalje ne radi u punom kapacitetu.

Your bed has never felt so sweet.

Krevet vam se nikad nije činio slađim.

After one sleepless night, your body and brain bounce back pretty quickly.

Nakon jedne neprospavane noći, vaše telo i mozak se prilično brzo oporave.

Which is a good thing since we can’t always control how much sleep we get.

A to je dobro jer ne možemo uvek da kontrolišemo koliko ćemo da spavamo.

But going for long periods without a good night's sleep

Međutim, produženi periodi bez dobrog noćnog sna

or constantly changing your bedtime, can take its toll.

ili stalne izmene vremena za spavanje mogu da uzmu danak.

Regularly getting less than seven hours of sleep each night

Redovno spavanje manje od sedam sati svake noći

is linked to all sorts of health issues,

je povezano sa raznim zdravstvenim problemima,

from diabetes to stroke to chronic pain.

od dijabetesa i moždanog udara do hroničnog bola.

It also leaves you more vulnerable to developing mental health issues

Takođe vas čini podložnijim obolevanju od mentalnih bolesti

like depression.

poput depresije.

Your sleep schedule can even affect your grades.

Vreme spavanja može čak i da utiče na vaše ocene.

Studies have shown that college students who keep regular sleep hours have,

Istraživanja su pokazala da studenti koji odlaze u krevet stalno u isto vreme,

on average, a higher GPA than students who don't.

u proseku, imaju viši prosek ocena od studenata koji to ne rade.

So the next time you’re thinking of pulling an all-nighter,

Zato kada sledeći put budete pomišljali na to da provedete neprospavanu noć,

remember that Rome wasn’t built in a day,

setite se da ni Rim nije izgrađen za jedan dan,

or for that matter, one night.

ili s tim u vezi, za jednu noć.