Why do we sleep? | Russell Foster

Translator: Mislav Ante Omazić - EFZG Reviewer: Nedžad Neziri

What I'd like to do today is talk about one of my favorite subjects,

Ono što bih htio uraditi danas je govoriti o jednoj

od mojih omiljenih tema,

and that is the neuroscience of sleep.

a to je neuronauka spavanja.

Now, there is a sound --

Tu je zvuk,

(Alarm clock)

(Ton satnog alarma)

Ah, it worked!

ah, upalilo je

A sound that is desperately familiar to most of us,

zvuk koji je očajnički, očajnički poznat svima nama,

and of course it's the sound of the alarm clock.

i naravno to je ton satnog alarma.

And what that truly ghastly, awful sound does

Ono što taj istinski grozan, odvratan ton proizvodi

is stop the single most important behavioral experience

je zaustavljanje najvažnijeg bihejvioralnog iskustva

that we have, and that's sleep.

koje imamo, a to je san.

If you're an average sort of person,

Ukoliko ste prosječna osoba,

36 percent of your life will be spent asleep,

36 procenata vašeg života će biti potrošeno na spavanje

which means that if you live to 90,

što znači da ako živite do 90. godine

then 32 years will have been spent entirely asleep.

32 godine vašeg života će biti provedeno na spavanje.

Now what that 32 years is telling us is that sleep at some level is important.

Ono što nam te 32 godine govore

je da san je potreban u nekoj količini.

And yet, for most of us, we don't give sleep a second thought.

A štaviše, najviše nas ne razmišlja o snu.

We throw it away.

Mi ga bacamo.

We really just don't think about sleep.

Mi zaista ne mislimo o spavanju.

And so what I'd like to do today is change your views,

Ono što bih htio uraditi danas

je da promjenimo vaša viđenja,

change your ideas and your thoughts about sleep.

ideje i stavove o spavanju.

And the journey that I want to take you on,

Putovanje na koje želim da vas povedem

treba prvo da počnemo vraćajući se u prošlost.

we need to start by going back in time.

"Enjoy the honey-heavy dew of slumber."

"Uživaj u mednoj rosi dremeža"

Any ideas who said that?

Znate li ko je to rekao?

Shakespeare's Julius Caesar.

Shekespeare-ov Julius Ceasar.

Yes, let me give you a few more quotes.

Dozvolite mi da vam dam još citata

"O sleep, O gentle sleep, nature's soft nurse,

"O snu, o dražesni snu, meka dojiljo prirode

how have I frighted thee?"

kako sam te prestrašio?"

Shakespeare again, from -- I won't say it --

Ponovo Shakespeare iz, neću reći,

the Scottish play.

škotske predstave. [ispravka: Henry IV, Dio 2]

(Laughter)

(Smijeh)

From the same time:

Iz iste epohe:

"Sleep is the golden chain that ties health and our bodies together."

"San je zlatni lanac

koji veže zdravlje i naša tijela zajedno."

Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.

Ekstremno proročansko, od Thomasa Dekkera,

drugog Elizabethinog dramatičara.

But if we jump forward 400 years,

Ako bi se ubrzali unaprijed 400 godina,

the tone about sleep changes somewhat.

ton o snu nekako mijenja.

Ovo je od Thomasa Edisona, s početka 20. vijeka.

This is from Thomas Edison, from the beginning of the 20th century:

"Sleep is a criminal waste of time and a heritage from our cave days."

"San je kriminalno trošenje vremena

a naslijeđe od naših pećinskih dana."Beng.

Bang!

(Smijeh)

(Laughter)

And if we also jump into the 1980s, some of you may remember

Ukoliko uskočimo u 1980-e godine, neki od vas

se možda sjećaju da je Margret Tatcher

that Margaret Thatcher was reported to have said,

jednom rekla: " San je za šonje."

"Sleep is for wimps."

And of course the infamous -- what was his name? --

I naravno nepoznati -- kako se zove?--

the infamous Gordon Gekko from "Wall Street" said,

nepoznati Gordon Gekko iz " Wall Street"-a je rekao

"Money never sleeps."

"Novac nikada ne spava."

What do we do in the 20th century about sleep?

Što radimo u 20. vijeku vezano za san?

Well, of course, we use Thomas Edison's light bulb

Naravno, koristimo sijalicu Thomasa Edisona

to invade the night, and we occupied the dark,

da upadnemo u mrak i okupirali smo tamu,

and in the process of this occupation,

a u procesu te okupacije

tretirali smo san skoro kao bolest.

we've treated sleep as an illness, almost.

We've treated it as an enemy.

Odnosili smo se prema njemu kao prema neprijatelju.

At most now, I suppose, we tolerate the need for sleep,

A skoro sad, pretpostavljam, dopuštamo potrebu za snom

and kao najgore,izgleda da najviše nas smatra spavanje

and at worst perhaps many of us think of sleep

as an illness that needs some sort of a cure.

kao bolest koja treba izliječenje.

And our ignorance about sleep is really quite profound.

A naša neukost o snu je prilično duboka.

Why is it? Why do we abandon sleep in our thoughts?

Zašto? Zašto napuštamo spavanje u našim mislima?

Well, it's because you don't do anything much while you're asleep, it seems.

Zatš što izgleda da ne radite ništa veliko

dok spavate.

Ne jedete. Ne pijete.

You don't eat. You don't drink.

And you don't have sex.

Nemate seksualne odnose.

Well, most of us anyway.

U biti, većina nas.

And so, therefore it's --

I stoga je...

Sorry.

Oprostite. To je totalno gubljenje vremena, zar ne? Pogrešno.

It's a complete waste of time, right?

Wrong.

Actually, sleep is an incredibly important part of our biology,

Zapravo, sam je nevjerojatno važan dio naše bilogije,

and neuroscientists are beginning to explain

i neuronaučnici počinju objašnjavati zašto

why it's so very important.

je veoma važan.

So let's move to the brain.

Pomjerimo se ka mozgu.

Now, here we have a brain.

Sada, imamo mozak.

This is donated by a social scientist,

Socijalni znanstvenici su ovo donirali

i rekli su da nisu znalo što je to,

and they said they didn't know what it was or indeed, how to use it, so --

ili zapravo, kako se koristi, te --

(Laughter)

(Smijeh)

Sorry.

Oprostite.

So I borrowed it.

Te sam ga pozajmio. Ne mislim da su primjetili. U redu.

I don't think they noticed. OK.

(Smijeh)

(Laughter)

The point I'm trying to make is that when you're asleep,

Ono što želim reći je da kada zaspite,

this thing doesn't shut down.

ovo stvar se ne gasi.

In fact, some areas of the brain are actually more active

Zapravo, neke oblasti mozga su znatno aktivnije

tokom spavanja nego budnog stanja.

during the sleep state than during the wake state.

The other thing that's really important about sleep

Druga istinski važna stvar o spavanju

is that it doesn't arise from a single structure within the brain,

je da ono ne raste od pojedinačne strukture u mozgu

već produžava mrežno svojstvo

but is to some extent a network property.

If we flip the brain on its back --

a ukoliko okrenemo mozak na leđa --

I love this little bit of spinal cord here --

sviđa mi se ovo malo spinalno vlakno ovdje

this bit here is the hypothalamus,

ovaj delić ovdje je hipotalamus,

and right under there is a whole raft of interesting structures,

a desno tamo ispod je čitava drla interesantnih struktura,

not least the biological clock.

ništa manje važan biološki sat.

The biological clock tells us when it's good to be up,

Biološki sat nam govori kada će biti budan,

when it's good to be asleep,

kada pospan

and what that structure does is interact

a ono što struktura čini je interakcija

with a whole raft of other areas within the hypothalamus,

sa cijelom drlom ostalih oblasti sa hipotalamusom,

the lateral hypothalamus, the ventrolateral preoptic nuclei.

lateralnim hipotalamusom, vertolateralnim preoptičkim jedrima.

All of those combine,

Sve ove se kombiniraju i šalju projekcije,

and they send projections down to the brain stem here.

ka moždanom stablu ovde.

The brain stem then projects forward

Moždano stablo potom projektuje dalje

and bathes the cortex, this wonderfully wrinkly bit over here,

i zapljuskuje kortex, ovaj čarobno naborani delić ovde

with neurotransmitters that keep us awake

sa neurotransmiterima koji nas drže budnima

and essentially provide us with our consciousness.

i esencijski nas snabdevaju našom svešću.

San se izdiže iz cijele drle

So sleep arises from a whole raft

of different interactions within the brain,

različitih interakcija sa mozgom,

and essentially, sleep is turned on and off

a zapravo, spavanje je uključeno i isključeno

as a result of a range of interactions in here.

kao rezultat različitih interakcija ovde.

Dakle, gdje smo stali?

OK. So where have we got to?

We've said that sleep is complicated

Rekli smo da je san komplikovan

and it takes 32 years of our life.

i čini 32 godine našeg života.

But what I haven't explained is what sleep is about.

Ali nisam objasnio o čemu se radi kod spavanja.

So why do we sleep?

Zašto spavamo?

And it won't surprise any of you that, of course,

Neće vas iznenaditi bilo koji odgovor, naravno

as scientists, we don't have a consensus.

da mi naučnici nemamo konsenzus.

There are dozens of different ideas about why we sleep,

Postoji mnoštvo različitih ideja o tome zašto spavamo,

i ja ću vam istaći tri.

and I'm going to outline three of those.

The first is sort of the restoration idea,

Prva je neka vrsta restauracijske ideje

and it's somewhat intuitive.

i nekako je intuitivna.

Essentially, all the stuff we've burned up during the day,

Prevashodno, sve stvari koje smo prošli tokom dana,

we restore, we replace, we rebuild during the night.

ponovo povezujemo, vraćamo, ponovo gradimo tokom noći.

And indeed, as an explanation, it goes back to Aristotle,

Doduše, kao objašnjenje

vratimo se nazad Aristotle-u,

so that's what -- 2,300 years ago.

dakle, prije 2.300 godina.

It's gone in and out of fashion.

Prošlo je svoj oblik.

It's fashionable at the moment

Bilo je predmet izučavanja u to vrijeme jer ono što je bilo prikazano

because what's been shown is that within the brain,

je da sa mozgom,cijela drla gena

a whole raft of genes have been shown to be turned on only during sleep,

se prikazala samo tokom spavanja

and those genes are associated with restoration and metabolic pathways.

a ti geni su združeni sa obnovljivim

i metaboličkim putevima.

So there's good evidence for the whole restoration hypothesis.

Te je to dobar dokaz za cijelu obnovljivu hipotezu.

What about energy conservation?

Što je sa čuvanjem energije?

Again, perhaps intuitive.

Iznova, vjerovatno intuitivno.

You essentially sleep to save calories.

Vi esencijalno spavate da bi sačuvali kalorije.

Now, when you do the sums, though, it doesn't really pan out.

Kada radite zbroj,

zapravo nema uspjeha.

If you compare an individual who has slept at night,

Ako poredite pojedinca koji je

spavao noću ili ostao budan i nije se pomerao mnogo,

or stayed awake and hasn't moved very much,

čuvanje energije spavajuću je oko 110 kalorija po noći.

the energy saving of sleeping is about 110 calories a night.

Now, that's the equivalent of a hot dog bun.

Ovo je jednako jednoj kilfli hot doga.

Now, I would say that a hot dog bun

Rekao bih da jedna vekna hot doga

is kind of a meager return

je neka vrsta slabe nadoknade za takvo komplicirano

for such a complicated and demanding behavior as sleep.

i zahtjevno stanje kao što je spavanje.

So I'm less convinced by the energy conservation idea.

Manje sam uvjeren idejom konzervacije energije.

But the third idea I'm quite attracted to,

Ali treća ideja koja mi se sviđa je,

which is brain processing and memory consolidation.

procesuiranje mozga i konsolidacija memorije.

What we know is that, if after you've tried to learn a task,

Ono što znamo je da, nakon što ste pokušali da shvatite zadatak,

i uskratite osobe sna,

and you sleep-deprive individuals,

the ability to learn that task is smashed.

mogućnosti da se nauči taj zadatak su uništene.

It's really hugely attenuated.

Drastično su smanjene.

So sleep and memory consolidation is also very important.

San i konsolidacija memorije su veoma važni.

However, it's not just the laying down of memory

Ipak, tu nije samo smanjenje memorije

and recalling it.

i vraćanje iste.

What's turned out to be really exciting

Ono što se javilo kao veoma uzbudljiva stvar

je da naša mogućnost da stvorimo nove mogućnosti

is that our ability to come up with novel solutions to complex problems

kompleksnih rešenja, drastično povećana noćnim spavanjem.

is hugely enhanced by a night of sleep.

U biti, procijenjuje se da nam daje trostruku prednost.

In fact, it's been estimated to give us a threefold advantage.

Sleeping at night enhances our creativity.

Noćni san povećava našu kreativnost.

And what seems to be going on is that, in the brain,

A ono što bi trebalo da se događa je da u mozgu

te neuralne veze koje su važne,

those neural connections that are important,

those synaptic connections that are important,

te sinaptičke veze koje su bitne,

are linked and strengthened,

su povezane i ojačane,

while those that are less important tend to fade away and be less important.

dok te koje su manje bitne

teže da izblijede i budu manje važne.

OK.

Dakle, imali smo tri objašnjenja zašto bi trebali spavati,

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,

a mislim da važna stvar da shvatimo je da

detalji će varirati i verovatno spavamo zbog više različitih razloga.

and it's probable we sleep for multiple different reasons.

But sleep is not an indulgence.

Ali san nije povlastica.

It's not some sort of thing that we can take on board rather casually.

Nije neka vrsta stvari koje možemo uzeti tek tako.

I think that sleep was once likened to an upgrade

Mislim da je san jednom poređen kako bi se izdvojio

from economy to business class, you know, the equivalent of.

iz ekonomije u biznis klasu, znate, jednaku.

It's not even an upgrade from economy to first class.

To čak nije ni izdizanje iz ekonomije u prvu klasu,

The critical thing to realize is that if you don't sleep,

Kritička stvar koju treba shvatiti je

da ako ne spavate, ne letite.

you don't fly.

Essentially, you never get there.

Zapravo, nikad ne stignete tamo,

And what's extraordinary about much of our society these days

a ono što je neobično u većini našeg društva ovih dana je

is that we are desperately sleep-deprived.

da smo očajnički lišeni sna.

So let's now look at sleep deprivation.

Pogledajmo sad u nedostatak sna.

Veliki dijelovi društva su lišeni sna,

Huge sectors of society are sleep-deprived,

i pogledajmo naš snomentar.

and let's look at our sleep-o-meter.

So in the 1950s, good data suggests that most of us

1950-ih, podaci pokazuju da većina nas

were getting around eight hours of sleep a night.

je spavalo oko 8 sati po noći.

Nowadays, we sleep one and a half to two hours less every night,

Danas, spavamo sat i po vremena ili dva sata manje svaku noć

so we're in the six-and-a-half-hours every-night league.

tako da smo 6 i po satnoj ligi noćnog sna.

For teenagers, it's worse, much worse.

Za tinejdžere, to je gore, mnogo gore.

They need nine hours for full brain performance,

Trebaju 9 sati za punu moždanu aktivnost

and many of them, on a school night, are only getting five hours of sleep.

a mnogi od njih, tokom radnih dana spavaju

pet sati po noći.

It's simply not enough.

Jednostavno, nije dovoljno.

If we think about other sectors of society -- the aged;

Ako porazmislimo o ostalim dijelovima društva, starijim osobama,

if you are aged, then your ability to sleep in a single block

ako ste stari, vaša mogućnost da spavate u jednom bloku

is somewhat disrupted, and many sleep, again,

je nekako razbijena i mnogi spavaju, ponovo,

less than five hours a night.

manje od 5 sati po noći.

Shift work.

Rad u smjenama je podosta neobičan,

Shift work is extraordinary,

perhaps 20 percent of the working population,

jer 20% radne populacije,

i tjelesni sat se ne prilagođava zahjtevima

and the body clock does not shift to the demands of working at night.

rada noću.

It's locked onto the same light-dark cycle as the rest of us.

Zatvoren je u isti ciklus svjetlosti i mraka kao kod svih nas.

So when the poor old shift worker is going home

Kada siromašni i stari radnik krene doma

to try and sleep during the day, desperately tired,

da proba da zaspi tokom dana, preumoran

the body clock is saying, "Wake up. This is the time to be awake."

tjelesni sat kaže: "Budi se. Ovo je vrijeme budnosti!

So the quality of sleep that you get as a night shift worker

Dakle, kvalitet sna kojeg dobijete kao noćni radnik

is usually very poor, again in that sort of five-hour region.

je uglavnom veoma slab, u tom 5-satnom ciklusu.

And then, of course, tens of millions of people suffer from jet lag.

Zatim, naravno, desetine miliona ljudi

pati od jet lag-a.

So who here has jet lag?

Ko ovde ima jet lag?

Well, my goodness gracious.

Moj Bože.

Well, thank you very much indeed for not falling asleep,

Hvala vam doista što niste zaspali,

because that's what your brain is craving.

jer za tim vaš mozak vapi.

One of the things that the brain does is indulge in micro-sleeps,

Jedna od stvari koje mozak radi

je prepuštanje mikrospavanju

this involuntary falling asleep,

ovom nevoljnom padanju u san,

and you have essentially no control over it.

a vi istinski nemate kontrolu nad time.

Now, micro-sleeps can be sort of somewhat embarrassing,

Mikrosni mogu biti neka vrsta sramote,

ali mogu biti takođe smrtonosne.

but they can also be deadly.

Procijenjuje se da 31% vozača

It's been estimated that 31 percent of drivers

will fall asleep at the wheel at least once in their life,

će zaspati za volanom barem jednom u svom životu,

a u Americi, statistike su prilično dobre:

and in the US, the statistics are pretty good:

100,000 accidents on the freeway have been associated with tiredness,

100 000 nesreća na putu

su povezane sa umorom,

loss of vigilance, and falling asleep -- a hundred thousand a year.

gubitkom opreznosti i pospanošću.

100 000 po godini. To je isuviše.

It's extraordinary.

At another level of terror,

Na drugom nivou terora

we dip into the tragic accidents at Chernobyl

zavirićemo u tragične nesreće u Černobilju,

and indeed the space shuttle Challenger,

i space shuttle Challenger,

which was so tragically lost.

koji je bio tragični gubitak.

And in the investigations that followed those disasters,

Istraživanja koja su pratila te nesreće,

loše procenjivanje kao rezultat prekovremenog rada po smenama

poor judgment as a result of extended shift work

and loss of vigilance and tiredness

i gubitak pažnje i umor

was attributed to a big chunk of those disasters.

su bili veliki utjecatelj tih nezgoda.

Stoga, kad ste umorni i nedostaje vam san,

When you're tired and you lack sleep,

you have poor memory, you have poor creativity,

imate slabu memoriju, siromašnu kreativnost,

povećanu impulsivnost,

you have increased impulsiveness,

and you have overall poor judgment.

i imate pre svega, lošu procenu.

But my friends, it's so much worse than that.

Ali, dragi prijatelji, mnogo je gore i od toga.

(Smijeh)

(Laughter)

If you are a tired brain,

Ako imate umoran mozak

on vapi za stvarima koje će ga razbuditi.

the brain is craving things to wake it up.

Lekovi, stimulansi. Reprezenti kofeina,

So drugs, stimulants.

Caffeine represents the stimulant of choice

razni stimulanti širom zapadnog svijeta.

across much of the Western world.

Much of the day is fueled by caffeine,

Većina dana je podmirena kafeinom,

and if you're a really naughty tired brain, nicotine.

ili ako imate veoma umoran mozak, nikotinom.

Of course, you're fueling the waking state with these stimulants,

Naravno, vi proizvodite budno stanje

ovim stimulantima,

and then, of course, it gets to 11 o'clock at night,

a zatim to djeluje do 11 sati noću

i mozak sebi kaže: "Zapravo,

and the brain says to itself,

"Actually, I need to be asleep fairly shortly.

trebao bih zaspati pošteno.

What do we do about that when I'm feeling completely wired?"

Što da radim povodom osjećaja totalne povezanosti?"

Well, of course, you then resort to alcohol.

Naravno, potom se odajete alkoholu.

Now alcohol, short-term, you know, once or twice,

Alkohol, kratokotrajno, jednom ili dvaput,

to use to mildly sedate you, can be very useful.

koristeći ga za smirenje, može biti veoma koristan.

It can actually ease the sleep transition.

Zapravo, može olakšati prelazak sna.

But what you must be so aware of is that alcohol doesn't provide sleep.

Ali ono čega trebate biti svesni je

da alkohol ne prozivodi san,

A biological mimic for sleep,

biološku mimiku za spavanje. On vas smiruje.

it sedates you.

So it actually harms some of the neural processing

On zapravo ozlijeđuje neke od neuralnih procesa

koji se događaju tokom konsolidacije memorije

that's going on during memory consolidation and memory recall.

i prisjećanja memorije.

To je kratkotrajna striktna mjera,

So it's a short-term acute measure,

but for goodness sake,

ali za ime Boga, ne budite zavisni

don't become addicted to alcohol

od alkohola kao način da se uspavate svake noći.

as a way of getting to sleep every night.

Druga veza između gubitka sna je dobijanje na težini.

Another connection between loss of sleep is weight gain.

If you sleep around about five hours or less every night,

Ako spavate oko 5 sati ili manje svake noći,

then you have a 50 percent likelihood of being obese.

tada imate 50% vjerovatnoće da postanete gojazni.

Kakva je tu veza?

What's the connection here?

Well, sleep loss seems to give rise to the release of the hormone ghrelin,

Gubitak sna podiže lučenje

hormona greilna, hormona gladi.

the hunger hormone.

Ghrelin is released.

Grelin se luči. Dolazi do mozga.

It gets to the brain.

The brain says, "I need carbohydrates,"

Mozak kaže: " Trebam karbohidrate."

and what it does is seek out carbohydrates and particularly sugars.

a on traži karbohidrate

a posebno šećere.

So there's a link between tiredness

Stoga je tu veza između umora

i metabolička predispozicija za dobijanje na težini.

and the metabolic predisposition for weight gain: stress.

Stres. Umorni ljudi su širom pod stresom.

Tired people are massively stressed.

And one of the things of stress, of course, is loss of memory,

A jedna od karakteristika stresa, naravno

je gubitak memorije,

which is what I sort of just then had a little lapse of.

u koju sam i ja na neki način ponirao.

Ali stres je mnogo više.

But stress is so much more.

Ako ste akutno pod stresom, to nije baš veliki problem

So, if you're acutely stressed, not a great problem,

but it's sustained stress associated with sleep loss that's the problem.

ali neizdrživ stres

povezan sa gubitkom sna jeste veliki problem.

Neizdrživ stres vodi gušenju imuniteta

Sustained stress leads to suppressed immunity.

And so, tired people tend to have higher rates of overall infection,

te umorni ljudi imaju veće šanse za dobijanje opštih infekcija,

and there's some very good studies

a postoje veoma dobre studije koje pokazuju

showing that shift workers, for example, have higher rates of cancer.

da radnici, na primer imaju veće šanse za oboljenje od kancera.

Increased levels of stress throw glucose into the circulation.

Uvećane razine stresa povećavaju glukozu u krvotoku.

Glucose becomes a dominant part of the vasculature

Glukoza postaje dominantan deo vaskulature

and essentially you become glucose intolerant.

a u biti, vi postajete intolerantni na glukozu.

Therefore, diabetes 2.

A onda, dijabetes 2.

Stress increases cardiovascular disease as a result of raising blood pressure.

Stres povećava kardiovaskularne bolesti

kao rezultat povećanja krvnog pritiska.

So there's a whole raft of things associated with sleep loss

Tu se stvara čitava drla stvari povezanih sa nedostatkom sna

that are more than just a mildly impaired brain,

koje su više nego srednje oštećeni mozgovi,

which is where I think most people think that sleep loss resides.

što mislim da dosta ljudi smatra

da nedostatak sna uzrokuje.

So at this point in the talk, this is a nice time to think,

U ovom dijelu govora, pravo vreme je razmisliti

"Well, do you think on the whole I'm getting enough sleep?"

zapravo, da li mislite zbog svega ovoga spavate dovoljno?

So a quick show of hands.

Brzo podignite ruke.

Ko misli ovde da ima dovoljno sna?

Who feels that they're getting enough sleep here?

Oh. To je prilično impresivno.

Oh. Well, that's pretty impressive.

Good. We'll talk more about that later, about what are your tips.

Dobro. Govorit ćemo o tome malo kasnije, o tome koji su vaši savjeti.

So most of us, of course, ask the question,

Većina nas postavlja pitanje

"Kako da znam imam li dovoljno sna?"

"How do I know whether I'm getting enough sleep?"

Pa, nije to neka nauka.

Well, it's not rocket science.

If you need an alarm clock to get you out of bed in the morning,

Ako trebate alarm da vas izvuče iz kreveta ujutru

if you are taking a long time to get up,

ako vam treba dosta vremena da ustanete,

if you need lots of stimulants,

ako vam treba dosta stimulansa,

if you're grumpy, if you're irritable,

ako ste namrgođeni, iziritirani,

if you're told by your work colleagues that you're looking tired and irritable,

ako vam kolege na poslu govore

da izgledate umorno i iziritirano,

chances are you are sleep-deprived.

verovatno je da ste lišeni sna.

Listen to them. Listen to yourself.

Slušajte ih. Slušajte sebe.

What do you do?

Šta vi radite?

Well -- and this is slightly offensive --

Ovo je malo uvredljivo --

sleep for dummies.

san za tupadžije.

(Laughter)

Make your bedroom a haven for sleep.

Napravite od spavaće sobe raj za spavanje.

The first critical thing is make it as dark as you possibly can,

Prva kritička stvar je naparaviti što mračnije moguće

and also make it slightly cool.

i napraviti je pomalo hladnom. Veoma važno.

Very important.

Zapravo, reducirajte količinu izlaganja svjetlu

Actually, reduce your amount of light exposure

at least half an hour before you go to bed.

najmanje pola sata bre nego otidjete spavati.

Light increases levels of alertness and will delay sleep.

Svjetlo povećava razinu uzbune i odlaže san.

Koja je posljednja stvar koju većina nas čini prije odlaska na počinak?

What's the last thing that most of us do before we go to bed?

We stand in a massively lit bathroom,

Stojimo u preosvetljenom kupatilu

gledajući u ogledalo perući svoje zube.

looking into the mirror cleaning our teeth.

It's the worst thing we can possibly do before we go to sleep.

To je najgora stvar koju možemo da uradimo

prije spavanja.

Isključite mobilne telefone. Isključite kompjutere.

Turn off those mobile phones. Turn off those computers.

Turn off all of those things that are also going to excite the brain.

Isključite sve te stvari koje uzbuđuju mozak.

Probajte da ne unosite kafein kasno tokom dana

Try not to drink caffeine too late in the day,

ideally not after lunch.

pogotovo ne poslije ručka.

Now, we've set about reducing light exposure before you go to bed,

Saglasni smo o smanjenju svjetlosti prije odlaska u krevet

but light exposure in the morning

ali ozračje svjetlosti ujutro

is very good at setting the biological clock to the light-dark cycle.

je veoma dobro za podešavanje biološkog sata u ciklusu svjetla i mraka.

So seek out morning light.

Stoga potražite jutarnje svjetlo.

Basically, listen to yourself.

U biti, slušajte sebe.

Wind down.

Usporite. Radite te vrste stvari koje znate

Do those sorts of things

that you know are going to ease you off

da će vam olakšati put

into the honey-heavy dew of slumber.

u tešku mednu rosu sna.

OK.

Ok. To su neki od podataka. Što je s mitovima?

That's some facts. What about some myths?

Teenagers are lazy.

Tinejdžeri su lijeni. Ne. Siroti.

No. Poor things.

They have a biological predisposition to go to bed late and get up late,

Imaju biološku predispoziciju

da odu u krevet kasno i bude se kasno, te im dajte pauzu.

so give them a break.

We need eight hours of sleep a night.

Treba nam 8 sati sna po noći.

That's an average.

To je prosjek. Neki ljudi trebaju više. Neki manje.

Some people need more. Some people need less.

And what you need to do is listen to your body.

A ono što vi trebate raditi je da slušate svoje tijelo.

Do you need that much or do you need more?

Da li trebate toliko puno ili manje?

Simple as that.

Vrlo jednostavno.

Old people need less sleep.

Stari ljudi trebaju manje sna. Netačno.

Not true.

The sleep demands of the aged do not go down.

Potrebe spavanja starih ljudi ne opadaju.

Essentially, sleep fragments and becomes less robust,

Uglavnom, san se lomi i postaje manje čvrst

but sleep requirements do not go down.

ali potrebe za snom ne opadaju.

And the fourth myth is early to bed, early to rise

I četvrti mit je da,

rano u krevet, rano iz kreveta,

makes a man healthy, wealthy and wise.

čini ljude zdravim, bogatim i mudrim.

Well, that's wrong at so many different levels.

To nije istina na više razina.

(Smijeh)‚

(Laughter)

There is no evidence that getting up early and going to bed early

Ne postoje dokazi da ustajanje rano

i odlazak na spavanje rano daje raskoš uopšte.

gives you more wealth at all.

There's no difference in socioeconomic status.

Ne postoje razlike u socioekonomskom statusu.

In my experience,

Iz mog iskustva, jedina razlika između

the only difference between morning people and evening people

ranoranilaca i popodnevnim ljudi

je ta što ljudi koji ustaju rano ujutru

is that those people that get up in the morning early

are just horribly smug.

su užasno arogantni.

(Laughter)

(Smijeh) (Aplauz)

(Applause)

OK.

Na kraju, poslednjih nekoliko minuta

So for the last few minutes,

what I want to do is change gears

želim da malo promjenim brzinu

and talk about some really new, breaking areas of neuroscience,

i govorim o o dosta novim, drastičnim sferama neuronauke

which is the association between mental health,

što je veza između mentalnog zdravlja,

mental illness and sleep disruption.

mentalnih bolesti i razbijanje sna.

We've known for 130 years that in severe mental illness,

Znamo da 130 godina u oštrim mentalnim bolestima

uvijek je bilo premećaja sna

there is always, always sleep disruption,

but it's been largely ignored.

ali je masom ingoriran.

In the 1970s, when people started to think about this again,

1970-ih godina,kada su ljudi počeli da misle o tome,

they said, "Yes, well, of course you have sleep disruption in schizophrenia,

rekli su," Da, naravno da postoje poremećaji sna

u šizofreniji jer su ljudi na antipsihoticima.

because they're on antipsychotics.

It's the antipsychotics causing the sleep problems,"

Antipsihotici uzrokuju probleme sna,"

ignoring the fact that for a hundred years previously,

ignorirajući činjenicu da u prethodnih stotinjak godina,

sleep disruption had been reported before antipsychotics.

poremećaji sna su bili prijavljivani prije antipsihotika.

So what's going on?

Dakle, šta se dešava?

Several groups are studying

Dosta grupa, nekoliko grupa ljudi analiziraju

conditions like depression, schizophrenia and bipolar

uslove poput depresije, šizofrenije i bipolarnog poremećaja

and what's going on in terms of sleep disruption.

i ono što se dešava u uslovima poremećaja sna.

We have a big study which we published last year on schizophrenia,

Imamo veliku studiju o šizofreniji koju smo objavili prošle godine

and the data were quite extraordinary.

a podaci su bili prilično neuobičajeni.

In those individuals with schizophrenia,

Osobe sa šizofernijom,

much of the time, they were awake during the night phase

većinom vremena, su bili budni tokom noći

and then they were asleep during the day.

i bili su pospani tokom dana.

Druga grupa ljudi čak nije pokazala 24-satni uzorak.

Other groups showed no 24-hour patterns whatsoever --

their sleep was absolutely smashed.

Njihov san je bio totalno uništen.

And some had no ability to regulate their sleep by the light-dark cycle.

Neki nemaju mogućnost da reguliraju svoj san po ciklusu svjetla i mraka.

They were getting up later and later and later and later each night.

Ustajali su kasnije i kasnije i kasnije

i kasnije svake večeri. Bio je uništen.

It was smashed.

So what's going on?

I šta se dešava?

And the really exciting news

Prilično uzbudljiva vijest je da

is that mental illness and sleep are not simply associated,

mentalne bolesti i san nisu direktno udružene

but they are physically linked within the brain.

ali su fizički povezani sa mozgom.

The neural networks that predispose you to normal sleep,

Mreže neurona koje su predodređene normalnom snu

give you normal sleep,

daju vam normalan san, a te koje vam daju

and those that give you normal mental health, are overlapping.

normalno mentalno zdravlje se preklapaju.

And what's the evidence for that?

I koji je dokaz za to?

Geni koji su veoma važni

Well, genes that have been shown

to be very important in the generation of normal sleep,

u stvaranju normalnog sna,

when mutated, when changed,

kada se mutiraju i mijenjaju

also predispose individuals to mental health problems.

takođe predoređjuju osobu zdravstvenim mentalnim problemima.

Prošle godine, objavili smo studiju

And last year, we published a study

koja je pokazala da gen povezan sa šizofrenijom,

which showed that a gene that's been linked to schizophrenia,

when mutated, also smashes the sleep.

koja, kada je mutirana, takođe uništava san.

So we have evidence of a genuine mechanistic overlap

Dakle, imamo dokaz čistog mehaničkog ukrštanja

between these two important systems.

između ova dva važna sistema.

Other work flowed from these studies.

Druga stvar je iznikla iz ovih studija.

The first was that sleep disruption

Prvi je da poremećaj sna zapravo prethodi

actually precedes certain types of mental illness,

određenim tipovima mentalne bolesti

and we've shown that in those young individuals

i mi smo pokazali to tim mladim osobama

who are at high risk of developing bipolar disorder,

koje imaju visok rizik od razvijanja bipolarnog poremećaja,

they already have a sleep abnormality

oni već imaju nenormalnost sna

prior to any clinical diagnosis of bipolar.

vezanu za bilo koju kliničku dijagnozu bipolarnog događaja

The other bit of data was that sleep disruption

Drugi podatak je da poremećaj sna

zapravo može razdražiti,

may actually exacerbate, make worse, the mental illness state.

pogoršati stanje mentalne bolesti.

My colleague Dan Freeman has used a range of agents

Moj kolega Dan Freeman angažirao je razne agente

koji su stabilizirali san i reducirali razine paranoje

which have stabilized sleep and reduced levels of paranoia

in those individuals by 50 percent.

u tim individualcima za 50%.

So what have we got?

I što smo dobili?

We've got, in these connections, some really exciting things.

Dobili smo, u ovim vezama, neke doista uzbudljive stvari.

In terms of the neuroscience,

U uslovima neuronauke, shvatajući

by understanding these two systems,

neuronauku ta dva sistema,

we're really beginning to understand how both sleep and mental illness

mi odista počinjemo da shvatamo kako su i san

i mentalno zdravlje generisani i regulisani u mozgu.

are generated and regulated within the brain.

The second area is that if we can use sleep

Druga oblast je da ako možemo koristiti san

and sleep disruption as an early warning signal,

i poremećaj sna kao rani upozorujući signal

then we have the chance of going in.

tek tada imamo prilike da krenemo dalje.

If we know these individuals are vulnerable,

Ako znamo da su te osobe osjetljive,

early intervention then becomes possible.

rana intervencija tada postaje moguća.

And the third, which I think is the most exciting,

I treći, koji smatram najuzbudljivijim,

is that we can think of the sleep centers within the brain

je da možemo razmatrati centre za spavanje sa mozgom

as a new therapeutic target.

kao novu terapeutsku metu.

Stabilize sleep in those individuals who are vulnerable,

Stabilizirajući san tih osoba koje su osjetljive

možemo ih učiniti zdravijima

we can certainly make them healthier,

but also alleviate some of the appalling symptoms of mental illness.

ali takođe neke od simptoma mentalnih bolesti.

So let me just finish.

Dozvolite mi samo da završim.

What I started by saying is: Take sleep seriously.

Kada sam počeo govoreći da san shvatimo ozbiljno.

Our attitudes toward sleep are so very different

Naši stavovi o spavanju su veoma različiti

from a pre-industrial age,

od preindustrijske dobi,

when we were almost wrapped in a duvet.

kada smo bili ušuškani u postelje.

We used to understand intuitively the importance of sleep.

Intuitivno smo shvatali važnost sna.

And this isn't some sort of crystal-waving nonsense.

Ovo nije neka vrsta koještarije.

This is a pragmatic response to good health.

To je pragmatični odgovor za dobro zdravlje.

If you have good sleep, it increases your concentration,

Ako imate dobar san, on povećava vašu koncentraciju,

attention, decision-making, creativity, social skills, health.

pažnju, odlučivanje, kreativnost, socijalne vještine, zdravlje.

If you get sleep, it reduces your mood changes, your stress,

Ako imate dobar san, on smanjuje vaše promene raspoloženja, stres,

your levels of anger, your impulsivity,

razine bijesa, impulisivnost,

and your tendency to drink and take drugs.

i težnju za pićem i drogama.

And we finished by saying

I završavamo govoreći

that an understanding of the neuroscience of sleep

da shvatanjem neuronauke sna

is really informing the way we think

je doista bitno za način mišljenja o

about some of the causes of mental illness,

nekim uzrocima mentalnih bolesti,

and indeed is providing us new ways

a istinski stvara na nove načine

to treat these incredibly debilitating conditions.

za tretiranje ovih izrazito slabih uslova.

Jim Butcher, the fantasy writer, said,

Jim Butcher, pisac fantazije, rekao je,

"Sleep is God. Go worship."

"San je Bog. Poklonite mu se."

And I can only recommend that you do the same.

A ja mogu samo preporučit da uradite isto.

Thank you for your attention.

Hvala vam na pozornosti.

(Applause)

(Aplauz)