The brain benefits of deep sleep -- and how to get more of it | Dan Gartenberg

Prevoditelj: Sanda L Recezent: Tilen Pigac - EFZG

What if you could make your sleep more efficient?

Što kada biste mogli učinkovitije spavati?

As a sleep scientist,

Znanstveno proučavam spavanje

this is the question that has captivated me

pa me ovo pitanje zaokuplja

for the past 10 years.

posljednjih deset godina.

Because while the lightbulb and technology have brought about a world

Žarulja i tehnologija donijele su nam svijet

of 24-hour work and productivity,

24-satnog rada i produktivnosti,

it has come at the cost

no, to ima svoju cijenu,

of our naturally occurring circadian rhythm

utječe na naš urođeni biološki ritam

and our body's need for sleep.

i potrebe našeg tijela za snom.

The circadian rhythm dictates our energy level throughout the day,

Biološki ritam određuje našu razinu energije tijekom dana,

and only recently we've been conducting a global experiment on this rhythm,

a tek nedavno smo proveli globalno testiranje ovog ritma,

which is putting our sleep health

koji ugrožava zdravlje našeg sna,

and ultimately our life quality in jeopardy.

kao i kvalitetu našeg života.

Because of this,

Zbog toga,

we aren't getting the sleep we need,

ne spavamo koliko bismo trebali,

with the average American sleeping a whole hour less

prosječan Amerikanac spava puni sat manje

than they did in the 1940s.

nego u 1940-ima.

For some reason,

Iz nekog razloga,

we decided to wear it as a badge of honor

odlučili smo se ponositi time

that we can get by on not enough sleep.

što možemo izdržati bez dovoljno sna.

This all adds up to a real health crisis.

Sve to dovodi do stvarnog ugrožavanja zdravlja.

Most of us know that poor sleep is linked to diseases

Većina zna da je manjak sna povezan s bolestima

like Alzheimer's, cardiovascular disease,

poput Alzheimerove, bolesti srca i krvnih žila,

stroke and diabetes.

moždanog udara i dijabetesa.

And if you go untreated with a sleep disorder like sleep apnea,

Ako ne liječite poremećaje poput apneje u snu,

you're more likely to get many of these illnesses.

veća je vjerojatnost da ćete dobiti neku od tih bolesti.

But did you know about sleep's impact on your mental states?

Jeste li znali da san utječe na vaše mentalno stanje?

Poor sleep makes us make risky, rash decisions

Zbog lošeg sna donosimo riskantne, nagle odluke,

and is a drain on our capacity for empathy.

a iscrpljuje se i naša sposobnost empatije.

When sleep deprivation literally makes us more sensitive to our own pain,

Kada zbog neispavanosti postanemo osjetljiviji na vlastitu bol,

it's not so surprising that we have a hard time relating to others

ne čudi da nam je teško suosjećati s drugima

and just generally being a good and healthy person

i općenito nam je teško biti zdrava i dobra osoba,

when we're sleep-deprived.

kada smo neispavani.

Scientists are now starting to understand

Znanstvenici sada počinju uviđati

how not only the quantity

da osim kvantitete,

but also the quality of sleep impacts our health and well-being.

na naše zdravlje i boljitak utječe i kvaliteta sna.

My research focuses

U istraživanju sam usmjeren

on what many scientists believe is the most regenerative stage of sleep:

na ono što znanstvenici smatraju najregenerativnijom fazom sna:

deep sleep.

duboki san.

We now know that generally speaking,

Znamo da, općenito govoreći,

there are three stages of sleep:

postoje tri faze sna:

light sleep,

laki san,

rapid eye movement or REM

brzo kretanje očiju ili REM

and deep sleep.

te duboki san.

We measure these stages by connecting electrodes to the scalp, chin and chest.

Te faze mjerimo postavljanjem elektroda na glavu, bradu i prsa.

In light sleep and REM,

U lakom snu i REM fazi

our brain waves are very similar to our brain waves in waking life.

naši moždani valovi vrlo su slični onima iz stanja budnosti.

But our brain waves in deep sleep have these long-burst brain waves

No, u dubokom snu javljaju se dugi moždani valovi

that are very different from our waking life brain waves.

koji su bitno različiti od naših valova u budnom stanju.

These long-burst brain waves are called delta waves.

Ti dugi moždani valovi zovu se delta valovi.

When we don't get the deep sleep we need,

Kada nemamo dovoljno dubokog sna,

it inhibits our ability to learn

otežana je naša sposobnost učenja

and for our cells and bodies to recover.

te obnavljanja naših stanica i tijela.

Deep sleep is how we convert all those interactions

U stanju dubokog sna, sve one interakcije

that we make during the day

koje imamo tijekom dana,

into our long-term memory and personalities.

prelaze u dugotrajnu memoriju i osobine ličnosti.

As we get older,

Kako starimo,

we're more likely to lose these regenerative delta waves.

vjerojatno ćemo izgubiti te regenerativne delta valove.

So in way, deep sleep and delta waves

Stoga su duboki san i delta valovi

are actually a marker for biological youth.

zapravo, pokazatelj biološke mladosti.

So naturally, I wanted to get more deep sleep for myself

Naravno da sam i sam želio što više dubokog sna

and I literally tried almost every gadget, gizmo, device and hack out there --

pa sam doslovno isprobao skoro svaki mogući uređaj i spravicu,

consumer-grade, clinical-grade,

one za potrošače, one klinički ispitane,

what have you.

što god želite.

I learned a lot, and I found I really do need, like most people,

Mnogo sam naučio iz toga i shvatio da zaista, kao i većina ljudi,

eight hours of sleep.

trebam osam sati sna.

I even shifted my circadian component

Čak sam promijenio svoj biološki ritam

by changing my meals, exercise and light exposure,

mijenjajući raspored obroka, vježbanja i izlaganja svjetlosti,

but I still couldn't find a way to get a deeper night of sleep ...

no, i dalje nisam uspio postići dublji noćni san.

that is until I met Dr. Dmitry Gerashchenko

Sve dok nisam sreo dr. Dmitryja Gerashchenka

from Harvard Medical School.

s Medicinskog fakulteta na Harvardu.

Dmitry told me about a new finding in the literature,

Dmitry mi je ispričao o novom objavljenom nalazu

where a lab out of Germany showed that if you could play certain sounds

u kojem je laboratorij iz Njemačke pokazao da puštanjem određenih zvukova

at the right time in people's sleep,

u pravom trenutku sna,

you could actually make sleep deeper and more efficient.

možete postići dublji i učinkovitiji san.

And what's more, is that this lab showed

Osim toga, laboratorij je pokazao

that you actually could improve next-day memory performance

da, zapravo, možete poboljšati vaše pamćenje narednog dana

with this sound.

uz pomoć tog zvuka.

Dmitry and I teamed up,

Dmitry i ja smo se udružili

and we began working on a way to build this technology.

i počeli raditi na pronalasku načina kako stvoriti tu tehnologiju.

With our research lab collaborators at Penn State,

S našim suradnicima sa sveučilišta Penn State,

we designed experiments in order to validate our system.

kreirali smo eksperimente s ciljem provjere našeg sustava.

And we've since received grant funding from the National Science Foundation

Tada smo dobili sredstva od strane National Science Foundation-a

and the National Institute of Health

i National Institute of Health

to develop this deep-sleep stimulating technology.

za razvoj tehnologije za stimulaciju dubokog sna.

Here's how it works.

Evo kako to izgleda.

People came into the lab

Ljudi dođu u laboratorij

and we hooked them up to a number of devices,

i mi ih spojimo na neke uređaje,

two of which I have on right here --

od kojih dva imam ovdje

not a fashion statement.

i nisu dio modnog stila.

(Laughter)

(Smijeh)

When we detected that people were in deep sleep,

Kada smo detektirali da su ljudi u dubokom snu,

we played the deep-sleep stimulating sounds

pustili smo im zvukove za stimulaciju dubokog sna

that were shown to make them have deeper sleep.

i pokazalo se da oni imaju još dublji san.

I'm going to demo this sound for you right now.

Pustit ću vam sada taj zvuk.

(Repeating sound waves)

(Ponavljajući zvučni valovi)

Pretty weird, right?

Prilično čudno, zar ne?

(Laughter)

(Smijeh)

So that sound is actually at the same burst frequency as your brain waves

Ovaj zvuk je, zapravo, iste frekvencije kao i vaši moždani valovi

when your brain is in deep sleep.

kada vam je mozak u fazi dubokog sna.

That sound pattern actually primes your mind

Ovaj zvučni uzorak, zapravo, potiče vaš um

to have more of these regenerative delta waves.

da ima više tih regenerativnih delta valova.

When we asked participants the next day about the sounds,

Kada smo sljedećeg dana pitali ispitanike o ovim zvukovima,

they were completely unaware that we played the sounds,

bili su potpuno nesvjesni da smo puštali zvukove,

yet their brains responded with more of these delta waves.

iako je njihov mozak pokazao još više delta valova.

Here's an image of someone's brain waves from the study that we conducted.

Ovo je prikaz moždanih valova jednog ispitanika istraživanja.

See the bottom panel?

Vidite donji dio?

This shows the sound being played at that burst frequency.

On pokazuje zvuk koji smo reproducirali.

Now look at the brain waves in the upper part of the graph.

Sada pogledajte moždane valove u gornjem dijelu prikaza.

You can see from the graph

Iz njega vidite

that the sound is actually producing more of these regenerative delta waves.

kako taj zvuk potiče stvaranje još više regenerativnih delta valova.

We learned that we could accurately track sleep

Naučili smo kako precizno pratiti san

without hooking people up to electrodes

bez da ljude povežemo na elektrode,

and make people sleep deeper.

a kako bismo im omogućili dublji san.

We're continuing to develop

Nastavljamo s razvojem

the right sound environment and sleep habitat

najboljeg zvučnog okruženja i mjesta za spavanje

to improve people's sleep health.

kako bismo poboljšali san kod ljudi.

Our sleep isn't as regenerative as it could be,

Naš san nije regenerativan koliko bi mogao biti,

but maybe one day soon,

ali možda bismo uskoro

we could wear a small device

mogli nositi mali uređaj

and get more out of our sleep.

i dobiti više od svog sna.

Thank you.

Hvala vam.

(Applause)

(Pljesak)