The benefits of a good night's sleep - Shai Marcu
睡眠的好处 - Shai Marcu
6,672,823 views ・ 2015-01-05
请双击下面的英文字幕来播放视频。
翻译人员: Peipei Xiang
校对人员: Jenny Yang
『音乐』
00:07
It's 4 a.m.,
and the big test is in eight hours,
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现在是凌晨四点,
八小时之后你有一场重要的考试,
接着还有一场钢琴独奏会。
00:13
followed by a piano recital.
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你已经连日学习和苦练钢琴,
00:16
You've been studying and playing for days,
but you still don't feel ready for either.
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但你仍觉得你还未准备好。
00:21
So, what can you do?
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那么你能做些什么呢?
00:23
Well, you can drink another cup of coffee
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你可以再喝一杯咖啡,
00:25
and spend the next few hours
cramming and practicing,
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并在仅剩的一点时间里继续奋战,
00:28
but believe it or not,
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但是你也许不相信,
00:30
you might be better off closing the books,
putting away the music,
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如果你关上书本,停止练习
00:33
and going to sleep.
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并去睡一觉, 效果会更好。
00:35
Sleep occupies nearly
a third of our lives,
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睡眠几乎占据了我们生命的三分之一,
00:38
but many of us give surprisingly
little attention and care to it.
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可令人惊讶的是,
许多人并不关心他们的睡眠。
00:43
This neglect is often the result
of a major misunderstanding.
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人们对睡眠的忽视
往往是来自于一个很大的误解。
00:46
Sleep isn't lost time,
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睡觉并不是浪费时间,
00:48
or just a way to rest
when all our important work is done.
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睡眠也不仅仅是工作后的休息,
00:52
Instead, it's a critical function,
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相反,睡眠是一个很关键的过程,
00:54
during which your body balances
and regulates its vital systems,
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睡眠期间,你的身体会对各系统进行调节,
00:58
affecting respiration
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你的呼吸系统会受到影响,
01:00
and regulating everything from circulation
to growth and immune response.
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血液循环系统、免疫系统
与身体的成长都会受到影响。
01:05
That's great, but you can worry about
all those things after this test, right?
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听起来很棒,但你可以等考完试以后
再来担心睡眠,对吧?
01:10
Well, not so fast.
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先别这么快下结论。
01:12
It turns out that sleep
is also crucial for your brain,
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原来睡眠对你的大脑也至关重要,
01:15
with a fifth of your body's
circulatory blood
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在你进入梦乡的时候,你身体里
五分之一的血液都会流入到你的大脑。
01:18
being channeled to it as you drift off.
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01:20
And what goes on
in your brain while you sleep
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你睡觉的时间正是你的大脑
01:23
is an intensely active period
of restructuring
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内部重新调整组合的时间,
01:26
that's crucial for how our memory works.
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这个阶段对我们的记忆功能十分重要。
01:29
At first glance,
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乍一看,
01:30
our ability to remember things
doesn't seem very impressive at all.
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我们的记忆能力并不值得惊叹,
01:34
19th century psychologist
Herman Ebbinghaus
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十九世纪的心理学家,赫尔曼·艾宾浩斯发现
01:37
demonstrated that we normally forget
40% of new material
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一般在20分钟内我们会忘记40%的新事物,
01:40
within the first twenty minutes,
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01:43
a phenomenon known
as the forgetting curve.
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这个现象被称作“遗忘曲线”。
可是记忆力可以通过对记忆的巩固来提高,
01:47
But this loss can be prevented
through memory consolidation,
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01:50
the process by which
information is moved
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在这个巩固的过程中,新的事物会从短期记忆
01:53
from our fleeting short-term memory
to our more durable long-term memory.
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移到更稳定的长期记忆。
01:58
This consolidation occurs with the help
of a major part of the brain,
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记忆巩固得益于脑部的一个重要部位,
02:02
known as the hippocampus.
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这个部位被称为海马体,
02:05
Its role in long-term memory formation
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海马体在长期记忆形成中扮演的角色
02:07
was demonstrated in the 1950s
by Brenda Milner
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于1950年代被布兰达·米尔内
02:11
in her research with
a patient known as H.M.
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通过她对一位名为H.M.的病人的研究证实。
02:14
After having his hippocampus removed,
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H.M.的海马体被移除后,
02:16
H.M.'s ability to form new short-term memories
was damaged,
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他形成新的短期记忆的能力遭到破坏,
02:21
but he was able to learn physical tasks
through repetition.
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但他仍能够通过
不断重复学习新的体能任务。
02:25
Due to the removal of his hippocampus,
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由于海马体的移除,
02:27
H.M.'s ability to form long-term memories
was also damaged.
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H.M形成长期记忆的能力也被破坏了。
02:32
What this case revealed,
among other things,
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这个例子反映出
02:34
was that the hippocampus
was specifically involved
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海马体在长期陈述性记忆
而非程序性记忆巩固的过程中至关重要,
02:37
in the consolidation of
long-term declarative memory,
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陈述性记忆包括你考试要记的事实、概念等,
02:42
such as the facts and concepts
you need to remember for that test,
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02:45
rather than procedural memory,
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程序性记忆包括
你钢琴独奏要记住的手指动作。
02:47
such as the finger movements
you need to master for that recital.
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02:51
Milner's findings, along with work
by Eric Kandel in the 90's,
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米尔内的发现,加上
埃里克·坎德尔在90年代的发现
02:55
have given us our current model
of how this consolidation process works.
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给我们提供了这个巩固过程的现有模型。
03:00
Sensory data is initially transcribed
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感官数据会先被暂时
转录到短期记忆的神经元上面,
03:02
and temporarily recorded in the neurons
as short-term memory.
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再进入到海马体,
03:07
From there, it travels to the hippocampus,
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03:09
which strengthens and enhances
the neurons in that cortical area.
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而海马体再将其皮质区的神经元进行强化。
03:13
Thanks to the phenomenon
of neuroplasticity,
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多亏了这一神经可塑性,
03:15
new synaptic buds are formed,
allowing new connections between neurons,
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新的突触芽得以形成
并在神经元之间建立新的连接,
03:20
and strengthening the neural network
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从而强化相应神经网络
03:22
where the information will be returned
as long-term memory.
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并形成长期记忆。
03:25
So why do we remember
some things and not others?
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为什么我们会记住一些而忘掉另一些?
03:28
Well, there are a few ways to influence
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那是因为有很多东西会影响
03:30
the extent and effectiveness
of memory retention.
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记忆形成的程度和有效性。
03:34
For example, memories that are formed
in times of heightened feeling,
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比如,那些在情感或
压力强烈的时候形成的记忆
03:38
or even stress,
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03:39
will be better recorded due to
the hippocampus' link with emotion.
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会更容易被记录下来
因为海马体和情感之间的关联。
03:44
But one of the major factors contributing
to memory consolidation is,
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但是一个影响记忆巩固的重要因素是,
03:48
you guessed it,
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你已经猜到了,
03:49
a good night's sleep.
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就是一晚好的睡眠。
03:51
Sleep is composed of four stages,
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睡眠有四个阶段组成,
03:54
the deepest of which are known
as slow-wave sleep
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最深的就是慢波睡眠
03:56
and rapid eye movement.
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和快速眼动睡眠。
03:59
EEG machines monitoring
people during these stages
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脑电图监测结果显示在这些阶段
04:02
have shown electrical impulses
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电脉冲在脑干、海马体、
丘脑和大脑皮层间移动,
04:04
moving between the brainstem,
hippocampus, thalamus, and cortex,
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04:09
which serve as relay stations
of memory formation.
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而这些都是记忆形成的中转站。
04:13
And the different stages of sleep
have been shown to help consolidate
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不同的睡眠阶段有助于巩固
04:16
different types of memories.
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不同类型的记忆。
04:19
During the non-REM slow-wave sleep,
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在非快速眼动慢波睡眠阶段,
04:22
declarative memory is encoded
into a temporary store
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陈述性记忆被暂时放在
04:26
in the anterior part of the hippocampus.
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海马体的前部。
04:28
Through a continuing dialogue
between the cortex and hippocampus,
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通过大脑皮层和海马体的不断对话,
04:32
it is then repeatedly reactivated,
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这些记忆反复被激活,
04:35
driving its gradual redistribution
to long-term storage in the cortex.
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使得它们慢慢转到大脑皮层的
长期记忆存储区域。
04:40
REM sleep, on the other hand, with
its similarity to waking brain activity,
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同时, 快速眼动睡眠,
跟大脑醒着的时候相似,
04:44
is associated with the consolidation
of procedural memory.
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跟程序性记忆的巩固有关。
04:48
So based on the studies,
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基于这些研究,
04:50
going to sleep three hours after
memorizing your formulas
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在你背公式三个小时后,
04:53
and one hour after practicing your scales
would be the most ideal.
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练习钢琴一个小时后进入睡眠是最好的。
04:58
So hopefully you can see now
that skimping on sleep
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希望你现在已经明白牺牲睡眠
05:01
not only harms your long-term health,
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不仅对你的长期健康有害,
05:03
but actually makes it less likely
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而且会影响
05:05
that you'll retain all that knowledge
and practice from the previous night,
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你记住前晚的知识和练习的能力,
这些都证明了这句话的智慧
——先睡一觉再说。
05:09
all of which just goes to affirm
the wisdom of the phrase, "Sleep on it."
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05:13
When you think about
all the internal restructuring
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想一下你睡觉的时候,
05:15
and forming of new connections
that occurs while you slumber,
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你的大脑在忙着重组、形成新连接等,
05:19
you could even say that proper sleep
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你甚至可以说,
好的睡眠让你第二天
有一个全新的更好的大脑,
05:21
will have you waking up every morning
with a new and improved brain,
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05:25
ready to face the challenges ahead.
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准备迎接新的挑战。
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