Why do we sleep? | Russell Foster

2,811,456 views ・ 2013-08-14

TED


Molimo dvaput kliknite na engleski titl ispod za reprodukciju videa.

Translator: Mislav Ante Omazić - EFZG Reviewer: Nedžad Neziri
00:12
What I'd like to do today is talk about one of my favorite subjects,
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Ono što bih htio uraditi danas je govoriti o jednoj
od mojih omiljenih tema,
00:16
and that is the neuroscience of sleep.
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a to je neuronauka spavanja.
00:20
Now, there is a sound --
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Tu je zvuk,
00:23
(Alarm clock)
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(Ton satnog alarma)
00:25
Ah, it worked!
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ah, upalilo je
00:27
A sound that is desperately familiar to most of us,
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zvuk koji je očajnički, očajnički poznat svima nama,
00:30
and of course it's the sound of the alarm clock.
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i naravno to je ton satnog alarma.
00:33
And what that truly ghastly, awful sound does
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Ono što taj istinski grozan, odvratan ton proizvodi
00:36
is stop the single most important behavioral experience
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je zaustavljanje najvažnijeg bihejvioralnog iskustva
00:41
that we have, and that's sleep.
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koje imamo, a to je san.
00:44
If you're an average sort of person,
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Ukoliko ste prosječna osoba,
00:48
36 percent of your life will be spent asleep,
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36 procenata vašeg života će biti potrošeno na spavanje
00:52
which means that if you live to 90,
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što znači da ako živite do 90. godine
00:54
then 32 years will have been spent entirely asleep.
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32 godine vašeg života će biti provedeno na spavanje.
01:01
Now what that 32 years is telling us is that sleep at some level is important.
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Ono što nam te 32 godine govore
je da san je potreban u nekoj količini.
01:06
And yet, for most of us, we don't give sleep a second thought.
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A štaviše, najviše nas ne razmišlja o snu.
01:09
We throw it away.
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Mi ga bacamo.
01:11
We really just don't think about sleep.
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Mi zaista ne mislimo o spavanju.
01:14
And so what I'd like to do today is change your views,
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Ono što bih htio uraditi danas
je da promjenimo vaša viđenja,
01:18
change your ideas and your thoughts about sleep.
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ideje i stavove o spavanju.
01:21
And the journey that I want to take you on,
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Putovanje na koje želim da vas povedem
treba prvo da počnemo vraćajući se u prošlost.
01:24
we need to start by going back in time.
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01:28
"Enjoy the honey-heavy dew of slumber."
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"Uživaj u mednoj rosi dremeža"
01:33
Any ideas who said that?
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Znate li ko je to rekao?
01:36
Shakespeare's Julius Caesar.
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Shekespeare-ov Julius Ceasar.
01:38
Yes, let me give you a few more quotes.
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Dozvolite mi da vam dam još citata
01:42
"O sleep, O gentle sleep, nature's soft nurse,
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"O snu, o dražesni snu, meka dojiljo prirode
01:46
how have I frighted thee?"
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kako sam te prestrašio?"
01:47
Shakespeare again, from -- I won't say it --
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Ponovo Shakespeare iz, neću reći,
01:50
the Scottish play.
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škotske predstave. [ispravka: Henry IV, Dio 2]
01:51
(Laughter)
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(Smijeh)
01:54
From the same time:
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Iz iste epohe:
01:55
"Sleep is the golden chain that ties health and our bodies together."
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"San je zlatni lanac
koji veže zdravlje i naša tijela zajedno."
02:00
Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.
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Ekstremno proročansko, od Thomasa Dekkera,
drugog Elizabethinog dramatičara.
02:04
But if we jump forward 400 years,
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Ako bi se ubrzali unaprijed 400 godina,
02:07
the tone about sleep changes somewhat.
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ton o snu nekako mijenja.
Ovo je od Thomasa Edisona, s početka 20. vijeka.
02:11
This is from Thomas Edison, from the beginning of the 20th century:
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02:14
"Sleep is a criminal waste of time and a heritage from our cave days."
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"San je kriminalno trošenje vremena
a naslijeđe od naših pećinskih dana."Beng.
02:17
Bang!
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(Smijeh)
02:19
(Laughter)
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02:21
And if we also jump into the 1980s, some of you may remember
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Ukoliko uskočimo u 1980-e godine, neki od vas
se možda sjećaju da je Margret Tatcher
02:26
that Margaret Thatcher was reported to have said,
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jednom rekla: " San je za šonje."
02:29
"Sleep is for wimps."
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02:30
And of course the infamous -- what was his name? --
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I naravno nepoznati -- kako se zove?--
02:33
the infamous Gordon Gekko from "Wall Street" said,
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nepoznati Gordon Gekko iz " Wall Street"-a je rekao
02:35
"Money never sleeps."
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"Novac nikada ne spava."
02:38
What do we do in the 20th century about sleep?
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Što radimo u 20. vijeku vezano za san?
02:41
Well, of course, we use Thomas Edison's light bulb
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Naravno, koristimo sijalicu Thomasa Edisona
02:44
to invade the night, and we occupied the dark,
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da upadnemo u mrak i okupirali smo tamu,
02:47
and in the process of this occupation,
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a u procesu te okupacije
tretirali smo san skoro kao bolest.
02:50
we've treated sleep as an illness, almost.
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02:52
We've treated it as an enemy.
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Odnosili smo se prema njemu kao prema neprijatelju.
02:55
At most now, I suppose, we tolerate the need for sleep,
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A skoro sad, pretpostavljam, dopuštamo potrebu za snom
and kao najgore,izgleda da najviše nas smatra spavanje
03:01
and at worst perhaps many of us think of sleep
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03:03
as an illness that needs some sort of a cure.
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kao bolest koja treba izliječenje.
03:06
And our ignorance about sleep is really quite profound.
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A naša neukost o snu je prilično duboka.
03:10
Why is it? Why do we abandon sleep in our thoughts?
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Zašto? Zašto napuštamo spavanje u našim mislima?
03:13
Well, it's because you don't do anything much while you're asleep, it seems.
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Zatš što izgleda da ne radite ništa veliko
dok spavate.
Ne jedete. Ne pijete.
03:18
You don't eat. You don't drink.
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03:21
And you don't have sex.
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Nemate seksualne odnose.
03:22
Well, most of us anyway.
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U biti, većina nas.
03:24
And so, therefore it's --
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I stoga je...
03:26
Sorry.
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Oprostite. To je totalno gubljenje vremena, zar ne? Pogrešno.
03:28
It's a complete waste of time, right?
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03:30
Wrong.
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03:31
Actually, sleep is an incredibly important part of our biology,
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Zapravo, sam je nevjerojatno važan dio naše bilogije,
03:35
and neuroscientists are beginning to explain
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i neuronaučnici počinju objašnjavati zašto
03:38
why it's so very important.
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je veoma važan.
03:40
So let's move to the brain.
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Pomjerimo se ka mozgu.
03:43
Now, here we have a brain.
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Sada, imamo mozak.
03:48
This is donated by a social scientist,
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Socijalni znanstvenici su ovo donirali
i rekli su da nisu znalo što je to,
03:51
and they said they didn't know what it was or indeed, how to use it, so --
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ili zapravo, kako se koristi, te --
03:55
(Laughter)
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(Smijeh)
03:58
Sorry.
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Oprostite.
04:00
So I borrowed it.
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Te sam ga pozajmio. Ne mislim da su primjetili. U redu.
04:02
I don't think they noticed. OK.
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(Smijeh)
04:04
(Laughter)
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04:06
The point I'm trying to make is that when you're asleep,
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Ono što želim reći je da kada zaspite,
04:09
this thing doesn't shut down.
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ovo stvar se ne gasi.
04:11
In fact, some areas of the brain are actually more active
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Zapravo, neke oblasti mozga su znatno aktivnije
tokom spavanja nego budnog stanja.
04:14
during the sleep state than during the wake state.
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04:17
The other thing that's really important about sleep
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Druga istinski važna stvar o spavanju
04:19
is that it doesn't arise from a single structure within the brain,
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je da ono ne raste od pojedinačne strukture u mozgu
već produžava mrežno svojstvo
04:23
but is to some extent a network property.
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04:25
If we flip the brain on its back --
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a ukoliko okrenemo mozak na leđa --
04:27
I love this little bit of spinal cord here --
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sviđa mi se ovo malo spinalno vlakno ovdje
04:30
this bit here is the hypothalamus,
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ovaj delić ovdje je hipotalamus,
04:33
and right under there is a whole raft of interesting structures,
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a desno tamo ispod je čitava drla interesantnih struktura,
04:37
not least the biological clock.
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ništa manje važan biološki sat.
04:39
The biological clock tells us when it's good to be up,
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Biološki sat nam govori kada će biti budan,
04:41
when it's good to be asleep,
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kada pospan
04:43
and what that structure does is interact
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a ono što struktura čini je interakcija
04:45
with a whole raft of other areas within the hypothalamus,
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sa cijelom drlom ostalih oblasti sa hipotalamusom,
04:48
the lateral hypothalamus, the ventrolateral preoptic nuclei.
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lateralnim hipotalamusom, vertolateralnim preoptičkim jedrima.
04:51
All of those combine,
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Sve ove se kombiniraju i šalju projekcije,
04:52
and they send projections down to the brain stem here.
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ka moždanom stablu ovde.
04:55
The brain stem then projects forward
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Moždano stablo potom projektuje dalje
04:58
and bathes the cortex, this wonderfully wrinkly bit over here,
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i zapljuskuje kortex, ovaj čarobno naborani delić ovde
05:02
with neurotransmitters that keep us awake
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sa neurotransmiterima koji nas drže budnima
05:05
and essentially provide us with our consciousness.
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i esencijski nas snabdevaju našom svešću.
San se izdiže iz cijele drle
05:08
So sleep arises from a whole raft
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05:10
of different interactions within the brain,
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različitih interakcija sa mozgom,
05:12
and essentially, sleep is turned on and off
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a zapravo, spavanje je uključeno i isključeno
05:15
as a result of a range of interactions in here.
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kao rezultat različitih interakcija ovde.
Dakle, gdje smo stali?
05:18
OK. So where have we got to?
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05:19
We've said that sleep is complicated
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Rekli smo da je san komplikovan
05:23
and it takes 32 years of our life.
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i čini 32 godine našeg života.
05:28
But what I haven't explained is what sleep is about.
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Ali nisam objasnio o čemu se radi kod spavanja.
05:31
So why do we sleep?
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Zašto spavamo?
05:33
And it won't surprise any of you that, of course,
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Neće vas iznenaditi bilo koji odgovor, naravno
05:35
as scientists, we don't have a consensus.
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da mi naučnici nemamo konsenzus.
05:37
There are dozens of different ideas about why we sleep,
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Postoji mnoštvo različitih ideja o tome zašto spavamo,
i ja ću vam istaći tri.
05:41
and I'm going to outline three of those.
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05:43
The first is sort of the restoration idea,
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Prva je neka vrsta restauracijske ideje
05:46
and it's somewhat intuitive.
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i nekako je intuitivna.
05:48
Essentially, all the stuff we've burned up during the day,
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Prevashodno, sve stvari koje smo prošli tokom dana,
05:50
we restore, we replace, we rebuild during the night.
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ponovo povezujemo, vraćamo, ponovo gradimo tokom noći.
05:54
And indeed, as an explanation, it goes back to Aristotle,
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Doduše, kao objašnjenje
vratimo se nazad Aristotle-u,
05:57
so that's what -- 2,300 years ago.
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dakle, prije 2.300 godina.
05:59
It's gone in and out of fashion.
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Prošlo je svoj oblik.
06:01
It's fashionable at the moment
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Bilo je predmet izučavanja u to vrijeme jer ono što je bilo prikazano
06:02
because what's been shown is that within the brain,
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je da sa mozgom,cijela drla gena
06:05
a whole raft of genes have been shown to be turned on only during sleep,
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se prikazala samo tokom spavanja
06:10
and those genes are associated with restoration and metabolic pathways.
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a ti geni su združeni sa obnovljivim
i metaboličkim putevima.
06:14
So there's good evidence for the whole restoration hypothesis.
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Te je to dobar dokaz za cijelu obnovljivu hipotezu.
06:18
What about energy conservation?
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Što je sa čuvanjem energije?
06:20
Again, perhaps intuitive.
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Iznova, vjerovatno intuitivno.
06:23
You essentially sleep to save calories.
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Vi esencijalno spavate da bi sačuvali kalorije.
06:26
Now, when you do the sums, though, it doesn't really pan out.
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Kada radite zbroj,
zapravo nema uspjeha.
06:29
If you compare an individual who has slept at night,
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Ako poredite pojedinca koji je
spavao noću ili ostao budan i nije se pomerao mnogo,
06:34
or stayed awake and hasn't moved very much,
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čuvanje energije spavajuću je oko 110 kalorija po noći.
06:38
the energy saving of sleeping is about 110 calories a night.
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06:42
Now, that's the equivalent of a hot dog bun.
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Ovo je jednako jednoj kilfli hot doga.
06:45
Now, I would say that a hot dog bun
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Rekao bih da jedna vekna hot doga
06:49
is kind of a meager return
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je neka vrsta slabe nadoknade za takvo komplicirano
06:51
for such a complicated and demanding behavior as sleep.
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i zahtjevno stanje kao što je spavanje.
06:54
So I'm less convinced by the energy conservation idea.
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Manje sam uvjeren idejom konzervacije energije.
06:58
But the third idea I'm quite attracted to,
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Ali treća ideja koja mi se sviđa je,
07:00
which is brain processing and memory consolidation.
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procesuiranje mozga i konsolidacija memorije.
07:04
What we know is that, if after you've tried to learn a task,
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Ono što znamo je da, nakon što ste pokušali da shvatite zadatak,
i uskratite osobe sna,
07:08
and you sleep-deprive individuals,
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07:09
the ability to learn that task is smashed.
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mogućnosti da se nauči taj zadatak su uništene.
07:12
It's really hugely attenuated.
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Drastično su smanjene.
07:15
So sleep and memory consolidation is also very important.
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San i konsolidacija memorije su veoma važni.
07:18
However, it's not just the laying down of memory
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Ipak, tu nije samo smanjenje memorije
07:21
and recalling it.
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i vraćanje iste.
07:22
What's turned out to be really exciting
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Ono što se javilo kao veoma uzbudljiva stvar
je da naša mogućnost da stvorimo nove mogućnosti
07:25
is that our ability to come up with novel solutions to complex problems
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kompleksnih rešenja, drastično povećana noćnim spavanjem.
07:29
is hugely enhanced by a night of sleep.
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U biti, procijenjuje se da nam daje trostruku prednost.
07:32
In fact, it's been estimated to give us a threefold advantage.
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07:35
Sleeping at night enhances our creativity.
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Noćni san povećava našu kreativnost.
07:38
And what seems to be going on is that, in the brain,
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A ono što bi trebalo da se događa je da u mozgu
te neuralne veze koje su važne,
07:41
those neural connections that are important,
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07:43
those synaptic connections that are important,
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te sinaptičke veze koje su bitne,
07:45
are linked and strengthened,
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su povezane i ojačane,
07:47
while those that are less important tend to fade away and be less important.
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dok te koje su manje bitne
teže da izblijede i budu manje važne.
07:52
OK.
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Dakle, imali smo tri objašnjenja zašto bi trebali spavati,
07:53
So we've had three explanations for why we might sleep,
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07:56
and I think the important thing to realize is that the details will vary,
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a mislim da važna stvar da shvatimo je da
detalji će varirati i verovatno spavamo zbog više različitih razloga.
08:00
and it's probable we sleep for multiple different reasons.
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08:03
But sleep is not an indulgence.
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Ali san nije povlastica.
08:06
It's not some sort of thing that we can take on board rather casually.
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Nije neka vrsta stvari koje možemo uzeti tek tako.
08:11
I think that sleep was once likened to an upgrade
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Mislim da je san jednom poređen kako bi se izdvojio
08:14
from economy to business class, you know, the equivalent of.
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iz ekonomije u biznis klasu, znate, jednaku.
08:17
It's not even an upgrade from economy to first class.
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To čak nije ni izdizanje iz ekonomije u prvu klasu,
08:21
The critical thing to realize is that if you don't sleep,
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Kritička stvar koju treba shvatiti je
da ako ne spavate, ne letite.
08:26
you don't fly.
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08:28
Essentially, you never get there.
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Zapravo, nikad ne stignete tamo,
08:30
And what's extraordinary about much of our society these days
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a ono što je neobično u većini našeg društva ovih dana je
08:33
is that we are desperately sleep-deprived.
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da smo očajnički lišeni sna.
08:36
So let's now look at sleep deprivation.
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Pogledajmo sad u nedostatak sna.
Veliki dijelovi društva su lišeni sna,
08:39
Huge sectors of society are sleep-deprived,
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i pogledajmo naš snomentar.
08:42
and let's look at our sleep-o-meter.
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08:44
So in the 1950s, good data suggests that most of us
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1950-ih, podaci pokazuju da većina nas
08:48
were getting around eight hours of sleep a night.
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je spavalo oko 8 sati po noći.
08:51
Nowadays, we sleep one and a half to two hours less every night,
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Danas, spavamo sat i po vremena ili dva sata manje svaku noć
08:55
so we're in the six-and-a-half-hours every-night league.
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tako da smo 6 i po satnoj ligi noćnog sna.
08:59
For teenagers, it's worse, much worse.
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Za tinejdžere, to je gore, mnogo gore.
09:02
They need nine hours for full brain performance,
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Trebaju 9 sati za punu moždanu aktivnost
09:05
and many of them, on a school night, are only getting five hours of sleep.
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a mnogi od njih, tokom radnih dana spavaju
pet sati po noći.
09:09
It's simply not enough.
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Jednostavno, nije dovoljno.
09:10
If we think about other sectors of society -- the aged;
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Ako porazmislimo o ostalim dijelovima društva, starijim osobama,
09:14
if you are aged, then your ability to sleep in a single block
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ako ste stari, vaša mogućnost da spavate u jednom bloku
09:18
is somewhat disrupted, and many sleep, again,
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je nekako razbijena i mnogi spavaju, ponovo,
09:21
less than five hours a night.
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manje od 5 sati po noći.
09:22
Shift work.
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Rad u smjenama je podosta neobičan,
09:23
Shift work is extraordinary,
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09:25
perhaps 20 percent of the working population,
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jer 20% radne populacije,
i tjelesni sat se ne prilagođava zahjtevima
09:28
and the body clock does not shift to the demands of working at night.
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rada noću.
09:32
It's locked onto the same light-dark cycle as the rest of us.
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Zatvoren je u isti ciklus svjetlosti i mraka kao kod svih nas.
09:35
So when the poor old shift worker is going home
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Kada siromašni i stari radnik krene doma
09:37
to try and sleep during the day, desperately tired,
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da proba da zaspi tokom dana, preumoran
09:39
the body clock is saying, "Wake up. This is the time to be awake."
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tjelesni sat kaže: "Budi se. Ovo je vrijeme budnosti!
09:43
So the quality of sleep that you get as a night shift worker
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Dakle, kvalitet sna kojeg dobijete kao noćni radnik
09:46
is usually very poor, again in that sort of five-hour region.
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je uglavnom veoma slab, u tom 5-satnom ciklusu.
09:49
And then, of course, tens of millions of people suffer from jet lag.
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Zatim, naravno, desetine miliona ljudi
pati od jet lag-a.
09:53
So who here has jet lag?
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Ko ovde ima jet lag?
09:56
Well, my goodness gracious.
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Moj Bože.
09:58
Well, thank you very much indeed for not falling asleep,
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Hvala vam doista što niste zaspali,
10:01
because that's what your brain is craving.
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jer za tim vaš mozak vapi.
10:03
One of the things that the brain does is indulge in micro-sleeps,
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Jedna od stvari koje mozak radi
je prepuštanje mikrospavanju
10:09
this involuntary falling asleep,
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ovom nevoljnom padanju u san,
10:11
and you have essentially no control over it.
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a vi istinski nemate kontrolu nad time.
10:13
Now, micro-sleeps can be sort of somewhat embarrassing,
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Mikrosni mogu biti neka vrsta sramote,
ali mogu biti takođe smrtonosne.
10:16
but they can also be deadly.
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1976
Procijenjuje se da 31% vozača
10:18
It's been estimated that 31 percent of drivers
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10:21
will fall asleep at the wheel at least once in their life,
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će zaspati za volanom barem jednom u svom životu,
a u Americi, statistike su prilično dobre:
10:26
and in the US, the statistics are pretty good:
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10:28
100,000 accidents on the freeway have been associated with tiredness,
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100 000 nesreća na putu
su povezane sa umorom,
10:33
loss of vigilance, and falling asleep -- a hundred thousand a year.
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gubitkom opreznosti i pospanošću.
100 000 po godini. To je isuviše.
10:36
It's extraordinary.
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10:37
At another level of terror,
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Na drugom nivou terora
10:39
we dip into the tragic accidents at Chernobyl
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zavirićemo u tragične nesreće u Černobilju,
10:43
and indeed the space shuttle Challenger,
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i space shuttle Challenger,
10:45
which was so tragically lost.
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koji je bio tragični gubitak.
10:47
And in the investigations that followed those disasters,
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Istraživanja koja su pratila te nesreće,
loše procenjivanje kao rezultat prekovremenog rada po smenama
10:51
poor judgment as a result of extended shift work
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2994
10:54
and loss of vigilance and tiredness
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i gubitak pažnje i umor
10:56
was attributed to a big chunk of those disasters.
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3914
su bili veliki utjecatelj tih nezgoda.
Stoga, kad ste umorni i nedostaje vam san,
11:02
When you're tired and you lack sleep,
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2079
11:04
you have poor memory, you have poor creativity,
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3621
imate slabu memoriju, siromašnu kreativnost,
povećanu impulsivnost,
11:08
you have increased impulsiveness,
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2107
11:10
and you have overall poor judgment.
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2603
i imate pre svega, lošu procenu.
11:12
But my friends, it's so much worse than that.
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3087
Ali, dragi prijatelji, mnogo je gore i od toga.
(Smijeh)
11:16
(Laughter)
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2047
11:18
If you are a tired brain,
225
678096
1960
Ako imate umoran mozak
on vapi za stvarima koje će ga razbuditi.
11:20
the brain is craving things to wake it up.
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2936
Lekovi, stimulansi. Reprezenti kofeina,
11:23
So drugs, stimulants.
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11:25
Caffeine represents the stimulant of choice
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razni stimulanti širom zapadnog svijeta.
11:28
across much of the Western world.
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11:30
Much of the day is fueled by caffeine,
230
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2023
Većina dana je podmirena kafeinom,
11:32
and if you're a really naughty tired brain, nicotine.
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3014
ili ako imate veoma umoran mozak, nikotinom.
11:35
Of course, you're fueling the waking state with these stimulants,
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Naravno, vi proizvodite budno stanje
ovim stimulantima,
11:38
and then, of course, it gets to 11 o'clock at night,
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2436
a zatim to djeluje do 11 sati noću
i mozak sebi kaže: "Zapravo,
11:41
and the brain says to itself,
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11:42
"Actually, I need to be asleep fairly shortly.
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trebao bih zaspati pošteno.
11:44
What do we do about that when I'm feeling completely wired?"
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Što da radim povodom osjećaja totalne povezanosti?"
11:47
Well, of course, you then resort to alcohol.
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Naravno, potom se odajete alkoholu.
11:50
Now alcohol, short-term, you know, once or twice,
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3231
Alkohol, kratokotrajno, jednom ili dvaput,
11:54
to use to mildly sedate you, can be very useful.
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koristeći ga za smirenje, može biti veoma koristan.
11:56
It can actually ease the sleep transition.
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2856
Zapravo, može olakšati prelazak sna.
11:59
But what you must be so aware of is that alcohol doesn't provide sleep.
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5248
Ali ono čega trebate biti svesni je
da alkohol ne prozivodi san,
12:04
A biological mimic for sleep,
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biološku mimiku za spavanje. On vas smiruje.
12:06
it sedates you.
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1207
12:07
So it actually harms some of the neural processing
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3365
On zapravo ozlijeđuje neke od neuralnih procesa
koji se događaju tokom konsolidacije memorije
12:11
that's going on during memory consolidation and memory recall.
245
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2928
i prisjećanja memorije.
To je kratkotrajna striktna mjera,
12:14
So it's a short-term acute measure,
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2164
12:16
but for goodness sake,
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1158
ali za ime Boga, ne budite zavisni
12:17
don't become addicted to alcohol
248
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2010
od alkohola kao način da se uspavate svake noći.
12:19
as a way of getting to sleep every night.
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2069
Druga veza između gubitka sna je dobijanje na težini.
12:22
Another connection between loss of sleep is weight gain.
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3525
12:25
If you sleep around about five hours or less every night,
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Ako spavate oko 5 sati ili manje svake noći,
12:29
then you have a 50 percent likelihood of being obese.
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3845
tada imate 50% vjerovatnoće da postanete gojazni.
Kakva je tu veza?
12:33
What's the connection here?
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1723
12:34
Well, sleep loss seems to give rise to the release of the hormone ghrelin,
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4364
Gubitak sna podiže lučenje
hormona greilna, hormona gladi.
12:39
the hunger hormone.
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12:40
Ghrelin is released.
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1152
Grelin se luči. Dolazi do mozga.
12:41
It gets to the brain.
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12:43
The brain says, "I need carbohydrates,"
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2783
Mozak kaže: " Trebam karbohidrate."
12:45
and what it does is seek out carbohydrates and particularly sugars.
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3603
a on traži karbohidrate
a posebno šećere.
12:49
So there's a link between tiredness
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Stoga je tu veza između umora
i metabolička predispozicija za dobijanje na težini.
12:52
and the metabolic predisposition for weight gain: stress.
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Stres. Umorni ljudi su širom pod stresom.
12:55
Tired people are massively stressed.
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12:58
And one of the things of stress, of course, is loss of memory,
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A jedna od karakteristika stresa, naravno
je gubitak memorije,
13:02
which is what I sort of just then had a little lapse of.
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3843
u koju sam i ja na neki način ponirao.
Ali stres je mnogo više.
13:07
But stress is so much more.
265
787140
1981
Ako ste akutno pod stresom, to nije baš veliki problem
13:09
So, if you're acutely stressed, not a great problem,
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3150
13:12
but it's sustained stress associated with sleep loss that's the problem.
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ali neizdrživ stres
povezan sa gubitkom sna jeste veliki problem.
Neizdrživ stres vodi gušenju imuniteta
13:16
Sustained stress leads to suppressed immunity.
268
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4077
13:20
And so, tired people tend to have higher rates of overall infection,
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3563
te umorni ljudi imaju veće šanse za dobijanje opštih infekcija,
13:23
and there's some very good studies
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a postoje veoma dobre studije koje pokazuju
13:25
showing that shift workers, for example, have higher rates of cancer.
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da radnici, na primer imaju veće šanse za oboljenje od kancera.
13:28
Increased levels of stress throw glucose into the circulation.
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3824
Uvećane razine stresa povećavaju glukozu u krvotoku.
13:32
Glucose becomes a dominant part of the vasculature
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Glukoza postaje dominantan deo vaskulature
13:36
and essentially you become glucose intolerant.
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a u biti, vi postajete intolerantni na glukozu.
13:39
Therefore, diabetes 2.
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1923
A onda, dijabetes 2.
13:41
Stress increases cardiovascular disease as a result of raising blood pressure.
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Stres povećava kardiovaskularne bolesti
kao rezultat povećanja krvnog pritiska.
13:47
So there's a whole raft of things associated with sleep loss
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Tu se stvara čitava drla stvari povezanih sa nedostatkom sna
13:50
that are more than just a mildly impaired brain,
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3623
koje su više nego srednje oštećeni mozgovi,
13:54
which is where I think most people think that sleep loss resides.
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3110
što mislim da dosta ljudi smatra
da nedostatak sna uzrokuje.
13:57
So at this point in the talk, this is a nice time to think,
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U ovom dijelu govora, pravo vreme je razmisliti
14:01
"Well, do you think on the whole I'm getting enough sleep?"
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zapravo, da li mislite zbog svega ovoga spavate dovoljno?
14:04
So a quick show of hands.
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1754
Brzo podignite ruke.
Ko misli ovde da ima dovoljno sna?
14:06
Who feels that they're getting enough sleep here?
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Oh. To je prilično impresivno.
14:09
Oh. Well, that's pretty impressive.
284
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2445
14:11
Good. We'll talk more about that later, about what are your tips.
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3079
Dobro. Govorit ćemo o tome malo kasnije, o tome koji su vaši savjeti.
14:14
So most of us, of course, ask the question,
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2396
Većina nas postavlja pitanje
"Kako da znam imam li dovoljno sna?"
14:17
"How do I know whether I'm getting enough sleep?"
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2307
Pa, nije to neka nauka.
14:19
Well, it's not rocket science.
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1436
14:20
If you need an alarm clock to get you out of bed in the morning,
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3062
Ako trebate alarm da vas izvuče iz kreveta ujutru
14:23
if you are taking a long time to get up,
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2037
ako vam treba dosta vremena da ustanete,
14:25
if you need lots of stimulants,
291
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1531
ako vam treba dosta stimulansa,
14:27
if you're grumpy, if you're irritable,
292
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1944
ako ste namrgođeni, iziritirani,
14:29
if you're told by your work colleagues that you're looking tired and irritable,
293
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3798
ako vam kolege na poslu govore
da izgledate umorno i iziritirano,
14:33
chances are you are sleep-deprived.
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2325
verovatno je da ste lišeni sna.
14:35
Listen to them. Listen to yourself.
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2109
Slušajte ih. Slušajte sebe.
14:37
What do you do?
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1443
Šta vi radite?
14:39
Well -- and this is slightly offensive --
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2033
Ovo je malo uvredljivo --
14:41
sleep for dummies.
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1157
san za tupadžije.
14:42
(Laughter)
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2120
14:44
Make your bedroom a haven for sleep.
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2785
Napravite od spavaće sobe raj za spavanje.
14:47
The first critical thing is make it as dark as you possibly can,
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3504
Prva kritička stvar je naparaviti što mračnije moguće
14:51
and also make it slightly cool.
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1841
i napraviti je pomalo hladnom. Veoma važno.
14:52
Very important.
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1152
Zapravo, reducirajte količinu izlaganja svjetlu
14:54
Actually, reduce your amount of light exposure
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2906
14:56
at least half an hour before you go to bed.
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2349
najmanje pola sata bre nego otidjete spavati.
14:59
Light increases levels of alertness and will delay sleep.
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2753
Svjetlo povećava razinu uzbune i odlaže san.
Koja je posljednja stvar koju većina nas čini prije odlaska na počinak?
15:02
What's the last thing that most of us do before we go to bed?
307
902131
2863
15:05
We stand in a massively lit bathroom,
308
905018
2369
Stojimo u preosvetljenom kupatilu
gledajući u ogledalo perući svoje zube.
15:07
looking into the mirror cleaning our teeth.
309
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2095
15:09
It's the worst thing we can possibly do before we go to sleep.
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3555
To je najgora stvar koju možemo da uradimo
prije spavanja.
Isključite mobilne telefone. Isključite kompjutere.
15:13
Turn off those mobile phones. Turn off those computers.
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2703
15:15
Turn off all of those things that are also going to excite the brain.
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3716
Isključite sve te stvari koje uzbuđuju mozak.
Probajte da ne unosite kafein kasno tokom dana
15:20
Try not to drink caffeine too late in the day,
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2664
15:22
ideally not after lunch.
314
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2848
pogotovo ne poslije ručka.
15:25
Now, we've set about reducing light exposure before you go to bed,
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3301
Saglasni smo o smanjenju svjetlosti prije odlaska u krevet
15:29
but light exposure in the morning
316
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1932
ali ozračje svjetlosti ujutro
15:30
is very good at setting the biological clock to the light-dark cycle.
317
930996
3291
je veoma dobro za podešavanje biološkog sata u ciklusu svjetla i mraka.
15:34
So seek out morning light.
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1659
Stoga potražite jutarnje svjetlo.
15:35
Basically, listen to yourself.
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2456
U biti, slušajte sebe.
15:38
Wind down.
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1152
Usporite. Radite te vrste stvari koje znate
15:39
Do those sorts of things
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1162
15:40
that you know are going to ease you off
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2022
da će vam olakšati put
15:42
into the honey-heavy dew of slumber.
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2678
u tešku mednu rosu sna.
15:46
OK.
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1159
Ok. To su neki od podataka. Što je s mitovima?
15:47
That's some facts. What about some myths?
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2302
15:49
Teenagers are lazy.
326
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1282
Tinejdžeri su lijeni. Ne. Siroti.
15:51
No. Poor things.
327
951010
1864
15:52
They have a biological predisposition to go to bed late and get up late,
328
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3426
Imaju biološku predispoziciju
da odu u krevet kasno i bude se kasno, te im dajte pauzu.
15:56
so give them a break.
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15:57
We need eight hours of sleep a night.
330
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2880
Treba nam 8 sati sna po noći.
16:01
That's an average.
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1156
To je prosjek. Neki ljudi trebaju više. Neki manje.
16:02
Some people need more. Some people need less.
332
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2268
16:04
And what you need to do is listen to your body.
333
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2213
A ono što vi trebate raditi je da slušate svoje tijelo.
16:07
Do you need that much or do you need more?
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2341
Da li trebate toliko puno ili manje?
16:09
Simple as that.
335
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1376
Vrlo jednostavno.
16:10
Old people need less sleep.
336
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2120
Stari ljudi trebaju manje sna. Netačno.
16:13
Not true.
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1650
16:14
The sleep demands of the aged do not go down.
338
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2520
Potrebe spavanja starih ljudi ne opadaju.
16:17
Essentially, sleep fragments and becomes less robust,
339
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3295
Uglavnom, san se lomi i postaje manje čvrst
16:20
but sleep requirements do not go down.
340
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2747
ali potrebe za snom ne opadaju.
16:23
And the fourth myth is early to bed, early to rise
341
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3905
I četvrti mit je da,
rano u krevet, rano iz kreveta,
16:27
makes a man healthy, wealthy and wise.
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2643
čini ljude zdravim, bogatim i mudrim.
16:30
Well, that's wrong at so many different levels.
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2756
To nije istina na više razina.
(Smijeh)‚
16:33
(Laughter)
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2331
16:35
There is no evidence that getting up early and going to bed early
345
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4515
Ne postoje dokazi da ustajanje rano
i odlazak na spavanje rano daje raskoš uopšte.
16:39
gives you more wealth at all.
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1420
16:41
There's no difference in socioeconomic status.
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2608
Ne postoje razlike u socioekonomskom statusu.
16:44
In my experience,
348
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1151
Iz mog iskustva, jedina razlika između
16:45
the only difference between morning people and evening people
349
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ranoranilaca i popodnevnim ljudi
je ta što ljudi koji ustaju rano ujutru
16:48
is that those people that get up in the morning early
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16:50
are just horribly smug.
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su užasno arogantni.
16:51
(Laughter)
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(Smijeh) (Aplauz)
16:53
(Applause)
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16:56
OK.
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Na kraju, poslednjih nekoliko minuta
16:57
So for the last few minutes,
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16:59
what I want to do is change gears
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želim da malo promjenim brzinu
17:01
and talk about some really new, breaking areas of neuroscience,
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i govorim o o dosta novim, drastičnim sferama neuronauke
17:04
which is the association between mental health,
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što je veza između mentalnog zdravlja,
17:07
mental illness and sleep disruption.
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mentalnih bolesti i razbijanje sna.
17:10
We've known for 130 years that in severe mental illness,
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Znamo da 130 godina u oštrim mentalnim bolestima
uvijek je bilo premećaja sna
17:14
there is always, always sleep disruption,
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17:17
but it's been largely ignored.
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ali je masom ingoriran.
17:19
In the 1970s, when people started to think about this again,
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1970-ih godina,kada su ljudi počeli da misle o tome,
17:21
they said, "Yes, well, of course you have sleep disruption in schizophrenia,
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rekli su," Da, naravno da postoje poremećaji sna
u šizofreniji jer su ljudi na antipsihoticima.
17:25
because they're on antipsychotics.
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17:27
It's the antipsychotics causing the sleep problems,"
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Antipsihotici uzrokuju probleme sna,"
17:30
ignoring the fact that for a hundred years previously,
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ignorirajući činjenicu da u prethodnih stotinjak godina,
17:33
sleep disruption had been reported before antipsychotics.
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poremećaji sna su bili prijavljivani prije antipsihotika.
17:37
So what's going on?
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Dakle, šta se dešava?
17:39
Several groups are studying
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Dosta grupa, nekoliko grupa ljudi analiziraju
17:42
conditions like depression, schizophrenia and bipolar
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uslove poput depresije, šizofrenije i bipolarnog poremećaja
17:46
and what's going on in terms of sleep disruption.
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i ono što se dešava u uslovima poremećaja sna.
17:48
We have a big study which we published last year on schizophrenia,
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Imamo veliku studiju o šizofreniji koju smo objavili prošle godine
17:52
and the data were quite extraordinary.
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a podaci su bili prilično neuobičajeni.
17:55
In those individuals with schizophrenia,
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Osobe sa šizofernijom,
17:58
much of the time, they were awake during the night phase
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većinom vremena, su bili budni tokom noći
18:02
and then they were asleep during the day.
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i bili su pospani tokom dana.
Druga grupa ljudi čak nije pokazala 24-satni uzorak.
18:05
Other groups showed no 24-hour patterns whatsoever --
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18:07
their sleep was absolutely smashed.
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Njihov san je bio totalno uništen.
18:09
And some had no ability to regulate their sleep by the light-dark cycle.
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Neki nemaju mogućnost da reguliraju svoj san po ciklusu svjetla i mraka.
18:13
They were getting up later and later and later and later each night.
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Ustajali su kasnije i kasnije i kasnije
i kasnije svake večeri. Bio je uništen.
18:17
It was smashed.
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18:18
So what's going on?
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I šta se dešava?
18:20
And the really exciting news
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Prilično uzbudljiva vijest je da
18:22
is that mental illness and sleep are not simply associated,
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mentalne bolesti i san nisu direktno udružene
18:27
but they are physically linked within the brain.
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ali su fizički povezani sa mozgom.
18:30
The neural networks that predispose you to normal sleep,
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Mreže neurona koje su predodređene normalnom snu
18:33
give you normal sleep,
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daju vam normalan san, a te koje vam daju
18:34
and those that give you normal mental health, are overlapping.
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normalno mentalno zdravlje se preklapaju.
18:38
And what's the evidence for that?
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I koji je dokaz za to?
Geni koji su veoma važni
18:40
Well, genes that have been shown
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18:42
to be very important in the generation of normal sleep,
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u stvaranju normalnog sna,
18:45
when mutated, when changed,
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kada se mutiraju i mijenjaju
18:47
also predispose individuals to mental health problems.
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takođe predoređjuju osobu zdravstvenim mentalnim problemima.
Prošle godine, objavili smo studiju
18:51
And last year, we published a study
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koja je pokazala da gen povezan sa šizofrenijom,
18:53
which showed that a gene that's been linked to schizophrenia,
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18:56
when mutated, also smashes the sleep.
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koja, kada je mutirana, takođe uništava san.
18:59
So we have evidence of a genuine mechanistic overlap
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Dakle, imamo dokaz čistog mehaničkog ukrštanja
19:03
between these two important systems.
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između ova dva važna sistema.
19:05
Other work flowed from these studies.
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Druga stvar je iznikla iz ovih studija.
19:07
The first was that sleep disruption
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Prvi je da poremećaj sna zapravo prethodi
19:11
actually precedes certain types of mental illness,
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određenim tipovima mentalne bolesti
19:14
and we've shown that in those young individuals
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i mi smo pokazali to tim mladim osobama
19:17
who are at high risk of developing bipolar disorder,
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koje imaju visok rizik od razvijanja bipolarnog poremećaja,
19:20
they already have a sleep abnormality
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oni već imaju nenormalnost sna
19:23
prior to any clinical diagnosis of bipolar.
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vezanu za bilo koju kliničku dijagnozu bipolarnog događaja
19:27
The other bit of data was that sleep disruption
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Drugi podatak je da poremećaj sna
zapravo može razdražiti,
19:33
may actually exacerbate, make worse, the mental illness state.
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pogoršati stanje mentalne bolesti.
19:37
My colleague Dan Freeman has used a range of agents
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Moj kolega Dan Freeman angažirao je razne agente
koji su stabilizirali san i reducirali razine paranoje
19:40
which have stabilized sleep and reduced levels of paranoia
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19:43
in those individuals by 50 percent.
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u tim individualcima za 50%.
19:46
So what have we got?
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I što smo dobili?
19:47
We've got, in these connections, some really exciting things.
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Dobili smo, u ovim vezama, neke doista uzbudljive stvari.
19:53
In terms of the neuroscience,
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U uslovima neuronauke, shvatajući
19:55
by understanding these two systems,
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neuronauku ta dva sistema,
19:56
we're really beginning to understand how both sleep and mental illness
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mi odista počinjemo da shvatamo kako su i san
i mentalno zdravlje generisani i regulisani u mozgu.
20:00
are generated and regulated within the brain.
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20:03
The second area is that if we can use sleep
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Druga oblast je da ako možemo koristiti san
20:06
and sleep disruption as an early warning signal,
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i poremećaj sna kao rani upozorujući signal
20:09
then we have the chance of going in.
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tek tada imamo prilike da krenemo dalje.
20:11
If we know these individuals are vulnerable,
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Ako znamo da su te osobe osjetljive,
20:14
early intervention then becomes possible.
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rana intervencija tada postaje moguća.
20:16
And the third, which I think is the most exciting,
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I treći, koji smatram najuzbudljivijim,
20:19
is that we can think of the sleep centers within the brain
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je da možemo razmatrati centre za spavanje sa mozgom
20:21
as a new therapeutic target.
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kao novu terapeutsku metu.
20:23
Stabilize sleep in those individuals who are vulnerable,
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Stabilizirajući san tih osoba koje su osjetljive
možemo ih učiniti zdravijima
20:26
we can certainly make them healthier,
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1987
20:28
but also alleviate some of the appalling symptoms of mental illness.
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ali takođe neke od simptoma mentalnih bolesti.
20:33
So let me just finish.
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Dozvolite mi samo da završim.
20:34
What I started by saying is: Take sleep seriously.
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Kada sam počeo govoreći da san shvatimo ozbiljno.
20:37
Our attitudes toward sleep are so very different
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Naši stavovi o spavanju su veoma različiti
20:40
from a pre-industrial age,
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od preindustrijske dobi,
20:41
when we were almost wrapped in a duvet.
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kada smo bili ušuškani u postelje.
20:43
We used to understand intuitively the importance of sleep.
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Intuitivno smo shvatali važnost sna.
20:47
And this isn't some sort of crystal-waving nonsense.
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Ovo nije neka vrsta koještarije.
20:50
This is a pragmatic response to good health.
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To je pragmatični odgovor za dobro zdravlje.
20:53
If you have good sleep, it increases your concentration,
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Ako imate dobar san, on povećava vašu koncentraciju,
20:56
attention, decision-making, creativity, social skills, health.
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pažnju, odlučivanje, kreativnost, socijalne vještine, zdravlje.
21:00
If you get sleep, it reduces your mood changes, your stress,
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Ako imate dobar san, on smanjuje vaše promene raspoloženja, stres,
21:04
your levels of anger, your impulsivity,
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razine bijesa, impulisivnost,
21:06
and your tendency to drink and take drugs.
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i težnju za pićem i drogama.
21:09
And we finished by saying
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I završavamo govoreći
21:12
that an understanding of the neuroscience of sleep
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da shvatanjem neuronauke sna
21:15
is really informing the way we think
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je doista bitno za način mišljenja o
21:18
about some of the causes of mental illness,
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nekim uzrocima mentalnih bolesti,
21:20
and indeed is providing us new ways
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a istinski stvara na nove načine
21:22
to treat these incredibly debilitating conditions.
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za tretiranje ovih izrazito slabih uslova.
21:27
Jim Butcher, the fantasy writer, said,
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Jim Butcher, pisac fantazije, rekao je,
21:31
"Sleep is God. Go worship."
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"San je Bog. Poklonite mu se."
21:33
And I can only recommend that you do the same.
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A ja mogu samo preporučit da uradite isto.
21:35
Thank you for your attention.
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Hvala vam na pozornosti.
21:37
(Applause)
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(Aplauz)

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