Sleep Is Your Superpower | Matt Walker | TED

Prevoditelj: Neda Vrkic Recezent: Sanda L

Thank you very much.

Hvala vam puno.

Well, I would like to start with testicles.

Pa, htio bih započeti s testisima.

(Laughter)

(Smijeh)

Men who sleep five hours a night

Muškarci koji spavaju pet sati tijekom noći

have significantly smaller testicles than those who sleep seven hours or more.

imaju značajno manje testise nego oni koji spavaju sedam sati ili više.

(Laughter)

(Smijeh)

In addition, men who routinely sleep just four to five hours a night

Osim toga, muškarci koji rutinski spavaju samo četiri do pet sati tijekom noći

will have a level of testosterone

imat će razinu testosterona

which is that of someone 10 years their senior.

koju ima netko 10 godina stariji od njih.

So a lack of sleep will age a man by a decade

Dakle, nedostatak sna postarat će muškarca za desetljeće

in terms of that critical aspect of wellness.

u smislu tog kritičnog pogleda zdravlja.

And we see equivalent impairments in female reproductive health

I vidimo istovjetna oštećenja u ženskom reproduktivnom zdravlju,

caused by a lack of sleep.

uzrokovana nedostatkom sna.

This is the best news that I have for you today.

Ovo je najbolja vijest koju danas imam za vas.

(Laughter)

(Smijeh)

From this point, it may only get worse.

Od ovog trenutka, može postati samo gore.

Not only will I tell you about the wonderfully good things

Ne samo da ću vam pričati o čudesno dobrim stvarima

that happen when you get sleep,

koje se događaju kad se naspavate,

but the alarmingly bad things that happen when you don't get enough,

nego i alarmantno lošim stvarima koje se događaju kada to ne bude dovoljno,

both for your brain and for your body.

i za vaš mozak i za vaše tijelo.

Let me start with the brain

Dopustite mi da započnem s mozgom

and the functions of learning and memory,

i funkcijama učenja i pamćenja,

because what we've discovered over the past 10 or so years

jer što smo otkrili u proteklih 10-ak godina

is that you need sleep after learning

je da trebate spavati nakon učenja

to essentially hit the save button on those new memories

da u biti pritisnite gumb "spremi" za ta nova pamćenja

so that you don't forget.

tako da ih ne zaboravite.

But recently, we discovered that you also need sleep before learning

Ali nedavno smo otkrili da također trebate spavati prije učenja

to actually prepare your brain,

da zapravo pripremite svoj mozak,

almost like a dry sponge

skoro kao suhu spužvu

ready to initially soak up new information.

da bude spreman za početno upijanje novih informacija.

And without sleep, the memory circuits of the brain

I bez spavanja, memorijski sklopovi mozga

essentially become waterlogged, as it were,

u biti postaju natopljeni vodom, da tako kažemo,

and you can't absorb new memories.

i ne možete upiti nove informacije.

So let me show you the data.

Dopustite mi da vam pokažem podatke.

Here in this study, we decided to test the hypothesis

Ovdje u ovoj studiji odlučili smo ispitati pretpostavku

that pulling the all-nighter was a good idea.

da je probdjeti cijelu noć dobra zamisao.

So we took a group of individuals

Stoga smo uzeli skupinu pojedinaca

and we assigned them to one of two experimental groups:

i dodijelili smo ih jednoj od dvije eksperimentalne skupine:

a sleep group and a sleep deprivation group.

skupini koja spava i skupini koja je lišena spavanja.

Now the sleep group, they're going to get a full eight hours of slumber,

Skupina koja spava dobit će punih osam sati drijemanja,

but the deprivation group, we're going to keep them awake

ali skupinu lišenu spavanja ćemo održavati budnima

in the laboratory, under full supervision.

u laboratoriju, pod potpunim nadzorom.

There's no naps or caffeine, by the way, so it's miserable for everyone involved.

Nema drijemanja ili kofeina pa je jadno za sve koji su uključeni.

And then the next day,

I tada, idući dan

we're going to place those participants inside an MRI scanner

smjestit ćemo te sudionike unutar aparata za magnetsku rezonancu

and we're going to have them try and learn a whole list of new facts

i dat ćemo im da pokušaju i nauče cijeli popis novih činjenica

as we're taking snapshots of brain activity.

dok radimo snimke aktivnosti mozga.

And then we're going to test them

I onda ćemo ih ispitati

to see how effective that learning has been.

da vidimo koliko je učinkovito to učenje bilo.

And that's what you're looking at here on the vertical axis.

I to je što sada gledate ovdje na okomitoj osi.

And when you put those two groups head to head,

I kada usporedite ove dvije grupe,

what you find is a quite significant, 40-percent deficit

ono što ustanovite prilično je značajno, 40-postotni manjak

in the ability of the brain to make new memories without sleep.

u sposobnosti mozga da stvori nove memorije bez spavanja.

Mislim da bi ovo trebalo biti zabrinjavajuće,

I think this should be concerning,

considering what we know is happening to sleep

uzimajući u obzir što znamo da se događa spavanju

in our education populations right now.

u našim obrazovnim populacijama trenutno.

In fact, to put that in context,

Zapravo, da stavimo to u kontekst,

it would be the difference in a child acing an exam

bila bi razlika u tome da dijete odlično riješi ispit

versus failing it miserably -- 40 percent.

u usporedbi s tim da neuspješno padne -- 40 posto.

And we've gone on to discover what goes wrong within your brain

I nastavili smo s otkrivanjem što pođe krivo s mozgom

to produce these types of learning disabilities.

da stvori ove vrste poteškoća u učenju.

And there's a structure that sits

I tu je struktura koja se nalazi

on the left and the right side of your brain, called the hippocampus.

na lijevoj i desnoj strani vašeg mozga, nazvana hipokampus.

And you can think of the hippocampus

I možete na hipokampus gledati

almost like the informational inbox of your brain.

gotovo kao na informacijski spremnik vašeg mozga.

It's very good at receiving new memory files

Vrlo je dobar u primanju novih memorijskih dokumenata

and then holding on to them.

i zatim njihovom zadržavanju.

And when you look at this structure

I kad pogledate ovu strukturu

in those people who'd had a full night of sleep,

kod tih ljudi koji su cijelu noć spavali,

we saw lots of healthy learning-related activity.

vidjeli smo mnogo zdravih, za učenje vezanih aktivnosti.

Yet in those people who were sleep-deprived,

Međutim, kod tih ljudi koji su bili lišeni sna,

we actually couldn't find any significant signal whatsoever.

zapravo nismo mogli pronaći ikakav značajan signal.

So it's almost as though sleep deprivation had shut down your memory inbox,

Dakle, to je gotovo kao da je uskraćivanje sna zatvorilo memorijski pretinac,

and any new incoming files -- they were just being bounced.

i svake nove dolazeće datoteke -- samo su bivale odbačene.

You couldn't effectively commit new experiences to memory.

Niste učinkovito mogli pohraniti nova iskustva u memoriju.

So that's the bad that can happen if I were to take sleep away from you,

Dakle, to je loše što se može dogoditi ako bih vam uskratio san,

but let me just come back to that control group for a second.

ali dopustite mi da se vratim kontrolnoj grupi na sekundu.

Do you remember those folks that got a full eight hours of sleep?

Sjećate li se onih ljudi koji su dobili punih osam sati sna?

Well, we can ask a very different question:

Pa, možemo postaviti vrlo različito pitanje:

What is it about the physiological quality of your sleep

Što je s fiziološkom kvalitetom vašeg sna

when you do get it

kad ga dobijete

that restores and enhances your memory and learning ability

koji obnavlja i poboljšava vaše pamćenje i sposobnost učenja

each and every day?

svaki dan?

And by placing electrodes all over the head,

I postavljajući elektrode po cijeloj glavi,

what we've discovered is that there are big, powerful brainwaves

što smo otkrili je da postoje veliki, snažni moždani valovi

that happen during the very deepest stages of sleep

koji nastaju tijekom vrlo dubokih faza sna

that have riding on top of them

povrh kojih se nalaze mali brzi valovi

these spectacular bursts of electrical activity

ovi spektakularni praskovi električne aktivnosti

that we call sleep spindles.

koje zovemo vretena spavanja.

And it's the combined quality of these deep-sleep brainwaves

I ta kombinirana kvaliteta ovih moždanih valova dubokog sna

that acts like a file-transfer mechanism at night,

ponaša se kao mehanizam prenošenja datoteke noću,

shifting memories from a short-term vulnerable reservoir

prebacivanjem memorija iz kratkoročnog ranjivog spremnika

to a more permanent long-term storage site within the brain,

do trajnijeg dugoročnog mjesta za skladištenje unutar mozga,

and therefore protecting them, making them safe.

i stoga ih štiti, čineći ih sigurnima.

And it is important that we understand

I važno je da razumijemo

what during sleep actually transacts these memory benefits,

što tijekom spavanja zapravo izvršava ove memorijske pogodnosti,

because there are real medical and societal implications.

jer postoji stvarna medicinska i društvena povezanost.

And let me just tell you about one area

I dopustite mi da vam kažem za jedno područje

that we've moved this work out into, clinically,

u koje smo premjestili ovo djelo, klinički,

which is the context of aging and dementia.

a to je kontekst starenja i demencije.

Because it's of course no secret that, as we get older,

Jer naravno nije tajna da kako starimo,

our learning and memory abilities begin to fade and decline.

naše sposobnosti učenja i pamćenja počinju blijediti i opadati.

But what we've also discovered

Ali što smo još otkrili

is that a physiological signature of aging is that your sleep gets worse,

je to da je fiziološki potpis starenja da se vaš san pogoršava,

especially that deep quality of sleep that I was just discussing.

posebno ta duboka kvaliteta sna o kojoj sam upravo raspravljao.

And only last year, we finally published evidence

I tek smo prošle godine konačno objavili dokaz

that these two things, they're not simply co-occurring,

da se ove dvije stvari ne pojavljuju jednostavno,

they are significantly interrelated.

one su značajno međusobno povezane.

And it suggests that the disruption of deep sleep

I navodi da je prekid dubokog sna

is an underappreciated factor

podcijenjeni čimbenik

that is contributing to cognitive decline or memory decline

koji doprinosi kognitivnom padu ili opadanju pamćenja

in aging, and most recently we've discovered,

u starenju, i kako smo nedavno otkrili,

in Alzheimer's disease as well.

i u Alzheimerovoj bolesti.

Now, I know this is remarkably depressing news.

Sad, znam da je ovo osobito depresivna vijest.

It's in the mail. It's coming at you.

U pošti je. Dolazi k vama.

But there's a potential silver lining here.

Ali ovdje postoji potencijalna svijetla točka.

Unlike many of the other factors that we know are associated with aging,

Za razliku od mnogih drugih čimbenika za koje znamo da su povezani sa starenjem,

for example changes in the physical structure of the brain,

na primjer, promjene u fizičkoj strukturi mozga,

that's fiendishly difficult to treat.

što je nevjerojatno teško liječiti.

But that sleep is a missing piece in the explanatory puzzle

Ali to da je san dio koji nedostaje u objašnjenoj zagonetki

of aging and Alzheimer's is exciting

starenja i Alzheimera je uzbudljivo

because we may be able to do something about it.

jer možda možemo učiniti nešto u vezi toga.

And one way that we are approaching this at my sleep center

I jedan način na koji pristupamo ovome u mom centru za spavanje

is not by using sleeping pills, by the way.

je da ne koristimo jastuke za spavanje.

Unfortunately, they are blunt instruments that do not produce naturalistic sleep.

Nažalost, to su tupi instrumenti koji ne proizvode prirodan san.

Instead, we're actually developing a method based on this.

Umjesto toga, zapravo smo razvili metodu temeljenu na tome.

It's called direct current brain stimulation.

Zove se stimulacije mozga istosmjernom strujom.

You insert a small amount of voltage into the brain,

Umetnete malu količinu naboja u mozak,

so small you typically don't feel it,

tako malu da je u pravilu ne osjetite,

but it has a measurable impact.

ali ima mjerljiv učinak.

Now if you apply this stimulation during sleep in young, healthy adults,

Ako primjenite ovu stimulaciju tijekom sna kod mladih, zdravih odraslih osoba,

as if you're sort of singing in time with those deep-sleep brainwaves,

kao da na neki način pjevate istovremeno s tim moždanim valovima dubokog sna,

not only can you amplify the size of those deep-sleep brainwaves,

ne samo da možete povećati veličinu tih moždanih valova dubokog sna,

but in doing so, we can almost double the amount of memory benefit

već čineći to, možemo skoro udvostručiti količinu memorijske koristi

that you get from sleep.

koju dobivamo spavanjem.

The question now is whether we can translate

Pitanje sada je možemo li prenijeti

this same affordable, potentially portable piece of technology

ovaj isti dostupni, potencijalno prijenosni dio tehnologije

into older adults and those with dementia.

starijoj odrasloj osobi i onoj s demencijom.

Can we restore back some healthy quality of deep sleep,

Možemo li vratiti u početno stanje neku zdravu kvalitetu dubokog sna,

and in doing so, can we salvage aspects of their learning

i ako to učinimo, možemo li popraviti izglede njihove funkcije

and memory function?

učenja i pamćenja?

That is my real hope now.

To je sada moja prava nada.

That's one of our moon-shot goals, as it were.

To je jedan od naših ambicioznih ciljeva.

So that's an example of sleep for your brain,

Dakle, to je primjer sna za vaš mozak,

but sleep is just as essential for your body.

ali san je jednako neophodan za vaše tijelo.

We've already spoken about sleep loss and your reproductive system.

Već smo govorili o gubitku sna i vašem reproduktivnom sustavu.

Or I could tell you about sleep loss and your cardiovascular system,

Ili vam mogu reći o gubitku sna i vašem kardiovaskularnom sustavu,

and that all it takes is one hour.

i sve što treba je jedan sat.

Because there is a global experiment performed on 1.6 billion people

Jer postoji globalni eksperiment izveden na 1,6 milijardi ljudi

across 70 countries twice a year,

u 70 zemalja dva puta godišnje,

and it's called daylight saving time.

i zove se ljetno računanje vremena.

Now, in the spring, when we lose one hour of sleep,

Sad, u proljeće, kad izgubimo jedan sat sna,

we see a subsequent 24-percent increase in heart attacks that following day.

vidimo naknadno 24-postotno povećanje srčanih udara tog sljedećeg dana.

In the autumn, when we gain an hour of sleep,

U jesen, kad dobijemo sat vremena sna,

we see a 21-percent reduction in heart attacks.

vidimo 21-postotno smanjenje srčanih udara.

Isn't that incredible?

Nije li to nevjerojatno?

And you see exactly the same profile for car crashes, road traffic accidents,

I vidite potpuno isti profil za automobilske sudare, prometne nesreće,

even suicide rates.

čak i stope samoubojstava.

But as a deeper dive, I want to focus on this:

Ali za zaroniti dublje, želim se usredotočiti na ovo:

sleep loss and your immune system.

gubitak sna i vaš imunološki sustav.

And here, I'll introduce these delightful blue elements in the image.

I ovdje, predstavit ću te divne plave elemente na slici.

They are called natural killer cells,

Zovu se prirodne stanice ubojice,

and you can think of natural killer cells almost like the secret service agents

i možete na prirodne stanice ubojice misliti gotovo kao na agente tajne službe

of your immune system.

vašeg imunološkog sustava.

They are very good at identifying dangerous, unwanted elements

Vrlo su dobre u identificiranju opasnih, neželjenih elemenata

and eliminating them.

i njihovom eliminiranju.

In fact, what they're doing here is destroying a cancerous tumor mass.

Zapravo, ono što ovdje rade je uništavanje kancerogene tumorske mase.

So what you wish for is a virile set of these immune assassins

Dakle ono što želite je jaki set ovih imunoloških ubojica

at all times,

u svakom trenutku,

and tragically, that's what you don't have if you're not sleeping enough.

i tragično, to je ono što nemate ako ne spavate dovoljno.

So here in this experiment,

Dakle, ovdje u ovom eksperimentu,

you're not going to have your sleep deprived for an entire night,

neće vam san biti uskraćen cijelu noć,

you're simply going to have your sleep restricted to four hours

nego će vam san biti ograničen na četiri sata

for one single night,

za jednu jedinu noć,

and then we're going to look to see what's the percent reduction

onda ćemo ići pogledati koji je postotak smanjenja

in immune cell activity that you suffer.

u imunološkoj staničnoj aktivnosti od koje bolujete.

And it's not small -- it's not 10 percent,

I nije malen -- nije 10 posto,

it's not 20 percent.

nije 20 posto.

There was a 70-percent drop in natural killer cell activity.

Dogodio se pad od 70 posto u aktivnosti prirodnih stanica ubojica.

That's a concerning state of immune deficiency,

To je zabrinjavajuće stanje imunološkog manjka

and you can perhaps understand why we're now finding

i možda možete razumjeti zašto sada nalazimo

significant links between short sleep duration

značajne veze između kratkog trajanja spavanja

and your risk for the development of numerous forms of cancer.

i vašeg rizika za razvoj brojnih oblika karcinoma.

Currently, that list includes cancer of the bowel,

Trenutno, popis uključuje karcinom crijeva,

cancer of the prostate and cancer of the breast.

karcinom prostate i karcinom dojke.

In fact, the link between a lack of sleep and cancer is now so strong

Zapravo, veza između nedostatka sna i karcinoma sada je tako jaka

that the World Health Organization

da je Svjetska zdravstvena organizacija

has classified any form of nighttime shift work

klasificirala bilo koji oblik rada u noćnoj smjeni

as a probable carcinogen,

kao mogući kancerogen

because of a disruption of your sleep-wake rhythms.

zbog poremećaja vaših ritmova spavanja-budnosti.

So you may have heard of that old maxim

Dakle, možda ste čuli za onu staru poslovicu

that you can sleep when you're dead.

da možete spavati kad umrete.

Well, I'm being quite serious now --

Pa, sada sam prilično ozbiljan --

it is mortally unwise advice.

to je smrtno nerazuman savjet.

We know this from epidemiological studies across millions of individuals.

To znamo iz epidemioloških studija s preko milijun pojedinaca.

There's a simple truth:

Postoji jednostavna istina:

the shorter your sleep, the shorter your life.

što vam je kraći san, kraći vam je život.

Short sleep predicts all-cause mortality.

Kratki san predviđa smrtnost od svih uzroka.

And if increasing your risk for the development of cancer

I ako povećanje vašeg rizika za razvoj karcinoma

or even Alzheimer's disease

ili čak Alzheimerove bolesti

were not sufficiently disquieting,

nisu bili dovoljno uznemirujući,

we have since discovered that a lack of sleep will even erode

od tada smo otkrili da će nedostatak sna čak razoriti

the very fabric of biological life itself,

samu nit biološkog života,

your DNA genetic code.

vaš genetski kod DNA.

So here in this study, they took a group of healthy adults

Dakle, ovdje u ovoj studiji, uzeli su grupu zdravih odraslih osoba

and they limited them to six hours of sleep a night

i ograničili su ih na šest sati sna tijekom noći

for one week,

na jedan tjedan,

and then they measured the change in their gene activity profile

i onda su mjerili promjenu u njihovom profilu genske aktivnosti

relative to when those same individuals

u odnosu kad su ti isti pojedinci

were getting a full eight hours of sleep a night.

dobivali punih osam sati sna noću.

And there were two critical findings.

I dogodila su se dva kritična otkrića.

First, a sizable and significant 711 genes

Prvo, 711 povećih i značajnih gena

were distorted in their activity,

bilo je iskrivljeno u svojoj aktivnosti,

caused by a lack of sleep.

uzrokovanoj nedostatkom sna.

The second result was that about half of those genes

Drugi rezultat bio je taj da je oko polovice tih gena

were actually increased in their activity.

zapravo povećalo svoju aktivnost.

The other half were decreased.

Druga polovica je smanjila.

Now those genes that were switched off by a lack of sleep

Sad, ti geni koji su bili isključeni radi nedostatka sna

were genes associated with your immune system,

su bili geni povezani s vašim imunološkim sustavom,

so once again, you can see that immune deficiency.

pa još jednom, možete vidjeti taj imunološki nedostatak.

In contrast, those genes that were actually upregulated

Suprotno tome, ti geni koji su zapravo bili regulirani

or increased by way of a lack of sleep,

ili povećani zbog nedostatka sna,

were genes associated with the promotion of tumors,

bili su geni povezani s razvojem tumora,

genes associated with long-term chronic inflammation within the body,

geni povezani s dugoročnom kroničnom upalom unutar tijela,

and genes associated with stress,

geni povezani sa stresom

and, as a consequence, cardiovascular disease.

i posljedično, kardiovaskularnom bolešću.

There is simply no aspect of your wellness

Jednostavno ne postoji dio vašeg zdravlja

that can retreat at the sign of sleep deprivation

koji se može povući kod pojave uskraćenosti sna

and get away unscathed.

i ostati neoštećen.

It's rather like a broken water pipe in your home.

Više je poput oštećene vodovodne cijevi u vašem domu.

Sleep loss will leak down into every nook and cranny

Gubitak spavanja će procuriti u svaki kutak i udubinu

of your physiology,

vaše fiziologije,

even tampering with the very DNA nucleic alphabet

uplesti se čak u samu nuklearnu abecedu DNA

that spells out your daily health narrative.

koja slovka vašu svakodnevnu zdravstvenu priču.

And at this point, you may be thinking,

I u ovom trenutku ćete možda pomisliti,

"Oh my goodness, how do I start to get better sleep?

"O moj Bože, kako da počnem bolje spavati?

What are you tips for good sleep?"

Koji su vaši savjeti za dobro spavanje?"

Well, beyond avoiding the damaging and harmful impact

Pa, povrh izbjegavanja škodljivog i štetnog učinka

of alcohol and caffeine on sleep,

alkohola i kofeina na spavanje

and if you're struggling with sleep at night,

i ako se borite sa spavanjem noću,

avoiding naps during the day,

izbjegavajući drijemanje tijekom dana,

I have two pieces of advice for you.

imam dva savjeta za vas.

The first is regularity.

Prvi je redovitost.

Go to bed at the same time, wake up at the same time,

Idite u krevet u isto vrijeme, budite se u isto vrijeme,

no matter whether it's the weekday or the weekend.

bez obzira je li to radni dan ili vikend.

Regularity is king,

Redovitost je kralj

and it will anchor your sleep

i usidrit će vam san

and improve the quantity and the quality of that sleep.

te poboljšati kvantitetu i kvalitetu tog sna.

The second is keep it cool.

Drugi je održavati ga hladnim.

Your body needs to drop its core temperature

Vaše tijelo treba spustiti svoju unutrašnju temperaturu

by about two to three degrees Fahrenheit to initiate sleep

za oko dva do tri stupnja po Fahrenheitu za pokretanje sna

and then to stay asleep,

i onda da ostane spavati,

and it's the reason you will always find it easier

i to je razlog zašto vam je uvijek lakše

to fall asleep in a room that's too cold

zaspati u sobi koja je hladnija

than too hot.

nego toplija.

So aim for a bedroom temperature of around 65 degrees,

Dakle, ciljajte da vam je temperatura spavaće sobe oko 65 stupnjeva

or about 18 degrees Celsius.

ili oko 18 stupnjeva Celzijevih.

That's going to be optimal for the sleep of most people.

To će biti optimalno za san većine ljudi.

And then finally, in taking a step back, then,

I konačno, radeći korak unatrag,

what is the mission-critical statement here?

koja je ovdje ključna izjava?

Well, I think it may be this:

Pa, mislim da bi mogla biti ova:

sleep, unfortunately, is not an optional lifestyle luxury.

spavanje, nažalost, nije neobavezni životni luksuz.

Sleep is a nonnegotiable biological necessity.

Spavanje je biološka nužnost oko koje nema rasprave.

It is your life-support system,

To je vaš sustav za održavanje života

and it is Mother Nature's best effort yet at immortality.

i to je do sada najbliže besmrtnosti što je učinila majka priroda.

And the decimation of sleep throughout industrialized nations

I izuzimanje sna kod industrijaliziranih nacija

is having a catastrophic impact on our health, our wellness,

ima katastrofalan učinak na naše zdravlje, naše zdravstveno stanje,

even the safety and the education of our children.

čak i sigurnost i obrazovanje naše djece.

It's a silent sleep loss epidemic,

To je tiha epidemija gubitka sna

and it's fast becoming one of the greatest public health challenges

i brzo postaje jedan od najvećih javnih zdravstvenih izazova

that we face in the 21st century.

s kojima se suočavamo u 21. stoljeću.

I believe it is now time for us to reclaim our right

Vjerujem da je sada na nama da ponovno uzmemo svoje pravo

to a full night of sleep,

na cijelu noć spavanja

and without embarrassment

i bez neugodnosti

or that unfortunate stigma of laziness.

ili te nesretne stigme lijenosti.

And in doing so, we can be reunited with the most powerful elixir of life,

I čineći to, možemo biti ponovno ujedinjeni

s najsnažnijim eliksirom života,

the Swiss Army knife of health, as it were.

švicarskim vojnim nožem zdravlja, takoreći.

And with that soapbox rant over,

I kako je ovo izlaganje gotovo,

I will simply say, good night, good luck,

jednostavno ću reći, laku noć, sretno,

and above all ...

i više od svega ...

I do hope you sleep well.

nadam se da ćete dobro spavati.

Thank you very much indeed.

Uistinu vam hvala.

(Applause)

(Pljesak)

Thank you.

Hvala vam.

(Applause)

(Pljesak)

Thank you so much.

Puno vam hvala.

David Biello: No, no, no. Stay there for a second.

David Biello: Ne, ne, ne. Ostani tamo na sekundu.

Good job not running away, though. I appreciate that.

Dobro je što nisi pobjegao. Cijenim to.

So that was terrifying.

Dakle, to je bilo zastrašujuće.

Matt Walker: You're welcome. DB: Yes, thank you, thank you.

Matt Walker: Nema na čemu. DB: Da, hvala ti, hvala ti.

Since we can't catch up on sleep, what are we supposed to do?

Budući da ne možemo nadoknaditi san, što trebamo učiniti?

What do we do when we're, like, tossing and turning in bed late at night

Što radimo kada se, recimo, bacamo i okrećemo u krevetu kasno u noć

or doing shift work or whatever else?

ili odrađujemo smjenu na poslu ili što drugo?

MW: So you're right, we can't catch up on sleep.

MW: Dakle, u pravu si, ne možemo nadoknaditi san.

Sleep is not like the bank.

Spavanje nije poput banke.

You can't accumulate a debt

Ne možete nagomilati dug

and then hope to pay it off at a later point in time.

i onda se nadati da ćete ga kasnije otplatiti.

I should also note the reason that it's so catastrophic

Morao bih također napomenuti razlog koji je tako katastrofalan

and that our health deteriorates so quickly,

i da naše zdravlje tako brzo propada,

first, it's because human beings are the only species

prvo, jer su ljudska bića jedina vrsta

that deliberately deprive themselves of sleep

koja namjerno sama sebi uskraćuje san

for no apparent reason.

bez vidljivog razloga.

DB: Because we're smart.

DB: Jer smo pametni.

MW: And I make that point because it means that Mother Nature,

MW: I to tvrdim jer znači da se majka priroda,

throughout the course of evolution,

tijekom evolucije,

has never had to face the challenge of this thing called sleep deprivation.

nikada nije morala suočiti s izazovom ovakvog oblika nazvanog uskraćivanje sna.

So she's never developed a safety net,

Pa nikad nije razvila sigurnosnu mrežu

and that's why when you undersleep,

i zato kad kraće spavate,

things just sort of implode so quickly, both within the brain and the body.

stvari se tako brzo odvijaju, kako i u mozgu tako i u tijelu.

So you just have to prioritize.

Dakle, samo morate odrediti prioritete.

DB: OK, but tossing and turning in bed,

DB: OK, ali bacanje i okretanje u krevetu,

what do I do?

što da radim?

MW: So if you are staying in bed awake for too long,

MW: Dakle, ako predugo ostaneš budan u krevetu,

you should get out of bed and go to a different room

trebao bi ustati iz kreveta i otići u drugu sobu

and do something different.

i raditi nešto drugo.

The reason is because your brain will very quickly associate your bedroom

Razlog je taj što će tvoj mozak vrlo brzo povezati tvoju spavaću sobu

with the place of wakefulness,

s mjestom budnosti

and you need to break that association.

i trebaš prekinuti tu povezanost.

So only return to bed when you are sleepy,

Pa se vrati u krevet samo kad si pospan

and that way you will relearn the association that you once had,

i na taj način ćeš ponovno naučiti tu povezanost koju si nekad imao,

which is your bed is the place of sleep.

a ta je da je tvoj krevet mjesto spavanja.

So the analogy would be,

Dakle, analogija bi bila,

you'd never sit at the dinner table, waiting to get hungry,

nikada ne bi sjedio za kuhinjskim stolom, čekajući da ogladniš,

so why would you lie in bed, waiting to get sleepy?

pa zašto bi ležao u krevetu, čekajući da zaspiš?

DB: Well, thank you for that wake-up call.

DB: Pa, hvala ti na pozivu za buđenje.

Great job, Matt.

Odličan posao, Matt.

MW: You're very welcome. Thank you very much.

MW: Nema na čemu. Hvala vam puno.