Why do we sleep? | Russell Foster

Prevoditelj: Senzos Osijek Recezent: Ivan Stamenković

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

Danas bih želio razgovarati

o jednoj od mojih najdražih tema,

and that is the neuroscience of sleep.

a to je neuroznanost spavanja.

Now, there is a sound --

Postoji zvuk --

(Alarm clock)

(Budilica) --

Ah, it worked!

aah, radi --

A sound that is desperately familiar to most of us,

zvuk koji nam je očajnički svima dobro poznat,

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

naravno, to je zvuk budilice.

And what that truly ghastly, awful sound does

Ono što radi taj grozni, sablasni zvuk je

is stop the single most important behavioral experience

da zaustavlja jedno od najvažnijih iskustava

that we have, and that's sleep.

koje imamo, a to je spavanje.

If you're an average sort of person,

Ako ste prosječna osoba,

36 percent of your life will be spent asleep,

36 posto vašeg života provest ćete spavajući,

which means that if you live to 90,

što znači da, ako doživite devedesetu,

then 32 years will have been spent entirely asleep.

provest ćete 32 godine spavajući.

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

Ono što nam te 32 godine govore

je to da je spavanje do neke mjere bitno.

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

Većina nas ne promišlja dovoljno o spavanju.

We throw it away.

Odbijamo to činiti.

We really just don't think about sleep.

Zbilja ne razmišljamo dovoljno o spavanju.

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

Ono što bih ja danas želio napraviti

je promijeniti vaše stavove,

change your ideas and your thoughts about sleep.

izmijeniti vaše ideje i razmišljanja o spavanju.

And the journey that I want to take you on,

A put kojim želim da vas povedem,

trebamo početi vraćajući se u vrijeme.

we need to start by going back in time.

"Enjoy the honey-heavy dew of slumber."

"Uživaj u mednoj rosi sna"

Any ideas who said that?

Znate li možda tko je to rekao?

Shakespeare's Julius Caesar.

Shakespeareov Julije Cezar.

Yes, let me give you a few more quotes.

Reći ću vam još nekoliko citata.

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

“O snu, o nježni snu, prirodna nježna njegovateljice,

how have I frighted thee?"

kako sam te zastrašio?“

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

Shakespeare, opet, iz -- neću reći --

the Scottish play.

Škotske drame. [Ispravak: Henry IV, drugi dio]

(Laughter)

(Smijeh)

From the same time:

Iz istog razdoblja:

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

"San je zlatni lanac

koji veže naše zdravlje i tijelo zajedno."

Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.

Iznimno vidovit stih Thomasa Dekkera,

još jednog elizabetanskog dramaturga.

But if we jump forward 400 years,

Skočimo li 400 godina unaprijed,

the tone about sleep changes somewhat.

mišljenje o spavanju se podosta mijenja.

Ovo je rekao Thomas Edison na početku 20. stoljeća:

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

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

"San je kriminalno traćenje vremena

i naslijeđa još od naših špiljskih dana." Bang.

Bang!

(Smijeh)

(Laughter)

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

Ako se vratimo u 1980. godinu, neki se od vas

možda sjećaju onoga što je rečeno

that Margaret Thatcher was reported to have said,

da je Margaret Thatcher izjavila: "San je za mlakonje";

"Sleep is for wimps."

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

I naravno, zloglasni -- kako mu je ime? --

the infamous Gordon Gekko from "Wall Street" said,

zloglasni Gordon Gekko sa Wall Streeta rekao je:

"Money never sleeps."

"Novac nikad ne spava."

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

Što radimo sa snom u 20. stoljeću?

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

Naravno, koristimo Edisonovu žarulju

to invade the night, and we occupied the dark,

da izbjegnemo noć, zauzeli smo tamu,

and in the process of this occupation,

i u procesu ovog zauzimanja

postupali smo sa snom kao sa nekom bolesti, skoro.

we've treated sleep as an illness, almost.

We've treated it as an enemy.

Postupali smo sa snom kao sa neprijateljem.

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

U najboljem slučaju, pretpostavljam, toleriramo potrebu za spavanjem,

u najgorem slučaju, većina nas misli o snu

and at worst perhaps many of us think of sleep

as an illness that needs some sort of a cure.

kao o bolesti koju je potrebno liječiti.

And our ignorance about sleep is really quite profound.

Naše je neznanje o snu poprilično ozbiljno.

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

Zašto odbijamo misliti o snu?

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

To je zato što ne činite mnogo toga

dok spavate.

Ne jedete. Ne pijete.

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

And you don't have sex.

I ne vodite ljubav.

Well, most of us anyway.

Bar većina nas.

And so, therefore it's --

I zbog toga je --

Sorry.

Ispričavam se. To je potpuni gubitak vremena, zar ne? Pogrešno.

It's a complete waste of time, right?

Wrong.

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

Zapravo, san je jako važan dio naše biologije

and neuroscientists are beginning to explain

i neuroznanstvenici počinju objašnjavati zašto

why it's so very important.

je jako važan.

So let's move to the brain.

Okrenimo se ka mozgu.

Now, here we have a brain.

Sad, ovdje imamo mozak.

This is donated by a social scientist,

Ovo je donirano od strane društvenih znanstvenika,

rekli su da ne znaju što je to,

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

ili kako to koristiti, pa --

(Laughter)

(Smijeh)

Sorry.

Ispričavam se.

So I borrowed it.

Posudio sam ga. Mislim da neće primijetiti. Dobro.

I don't think they noticed. OK.

(Smijeh)

(Laughter)

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

Ono što pokušavam objasniti je to da kada spavate

this thing doesn't shut down.

ova stvar se ne ugasi.

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

Zapravo neke regije mozga su vise aktivne

tijekom stadija spavanja nego stadija budnosti.

during the sleep state than during the wake state.

The other thing that's really important about sleep

Druga stvar koja je stvarno važna kod spavanja

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

je da ono ne polazi od samo jedne strukture unutar mozga,

već ima na neki način svojstvo mreže,

but is to some extent a network property.

If we flip the brain on its back --

ako okrenemo mozak na njegovu stražnju stranu --

I love this little bit of spinal cord here --

obožavam ovaj ovdje mali dio kralježnične moždine --

this bit here is the hypothalamus,

ovaj dio ovdje je hipotalamus,

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

a točno ispod njega je puno različitih i zanimljivih struktura,

not least the biological clock.

pa i biološki sat.

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

Biološki sat nam govori kada je dobro biti budan,

when it's good to be asleep,

kada je dobro spavati,

and what that structure does is interact

ono što radi ta struktura je komunicira

s mnogo različitih regija u hipotalamusu,

with a whole raft of other areas within the hypothalamus,

the lateral hypothalamus, the ventrolateral preoptic nuclei.

lateralnim hipotalamusom, venterolateralnom preoptičkom jezgrom.

All of those combine,

Svi se oni kombiniraju i šalju projekcije

and they send projections down to the brain stem here.

dolje ovdje do produžene moždine.

The brain stem then projects forward

Produžena moždina se onda projicira dalje

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

i kupa korteks, ovaj prekrasni naborani dio ovdje,

with neurotransmitters that keep us awake

s neurotransmiterima koji nas drže budnima

and essentially provide us with our consciousness.

i u osnovi čine našu svijest.

Spavanje se zasniva na mnogo

So sleep arises from a whole raft

of different interactions within the brain,

različitih interakcija u mozgu,

and essentially, sleep is turned on and off

i u osnovi spavanje je uključeno ili isključeno

as a result of a range of interactions in here.

kao rezultat različitih interakcija ovdje.

Dobro. Gdje smo sada došli?

OK. So where have we got to?

We've said that sleep is complicated

Rekli smo da je spavanje komplicirano

and it takes 32 years of our life.

i oduzima 32 godine našeg života.

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

Ali ono što nisam objasnio je što je spavanje zapravo.

So why do we sleep?

Zašto spavamo?

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

I, naravno,neće vas iznenaditi da

as scientists, we don't have a consensus.

znanstvenici, nemamo isto mišljenje.

There are dozens of different ideas about why we sleep,

Postoji desetak različitih ideja o tome zašto spavamo,

a ja ću ovdje istaći tri.

and I'm going to outline three of those.

The first is sort of the restoration idea,

Prva je zapravo ideja o obnavljanju,

and it's somewhat intuitive.

i nekako je logična.

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

U osnovi, sve što smo potrošili tijekom dana,

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

obnavljamo, zamjenjujemo, izgrađujemo preko noći.

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

I zapravo kao objašnjenje

dolazi davno od Aristotela,

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

to je bilo, što, prije 2 300 godina.

It's gone in and out of fashion.

Ulazilo je i izlazilo iz mode.

It's fashionable at the moment

Trenutno je u modi zato što je dokazano

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

da je unutar mozga, za veliki broj gena

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

pokazano da su uključeni jedino dok spavamo,

and those genes are associated with restoration and metabolic pathways.

a ti geni su povezani s obnavljanjem

i metaboličkim putevima.

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

To je dobar dokaz za cijelu hipotezu o obnavljanju.

What about energy conservation?

Što je s čuvanjem energije?

Again, perhaps intuitive.

Opet, možda logično.

You essentially sleep to save calories.

U osnovi spavate kako bi ste sačuvali kalorije.

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

Ali kada napravite račun,

ipak nije sve kako bi trebalo biti.

If you compare an individual who has slept at night,

Ako usporedite individualca koji je

spavao preko noći, ili ostao budan, ali se nije kretao previse,

or stayed awake and hasn't moved very much,

ušteda energije pri spavanju je oko 110 kalorija po noći.

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

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

To je ekvivalent jednog peciva za hot dog.

Now, I would say that a hot dog bun

Sad, rekao bi da je pecivo za hot dog

is kind of a meager return

nekako slaba ušteda za tako komplicirano

for such a complicated and demanding behavior as sleep.

i zahtjevno ponašanje kao što je spavanje.

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

Tako da sam manje uvjeren u ideju o čuvanju energije.

But the third idea I'm quite attracted to,

Ali treća ideja mi je jako primamljiva,

which is brain processing and memory consolidation.

a to je procesiranje u mozgu i integracija memorije.

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

Ono što znamo je da ako ste pokušali naučiti neki novi zadatak

i ako ste osoba kojoj je san depriviran,

and you sleep-deprive individuals,

the ability to learn that task is smashed.

sposobnost da naučite taj zadatak je uništena.

It's really hugely attenuated.

Stvarno je jako umanjena.

So sleep and memory consolidation is also very important.

Spavanje i integracija memorije su također jako bitne.

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

Međutim, ne samo za stvaranje novih memorija

and recalling it.

i njihovo prizivanje.

What's turned out to be really exciting

Ispalo je jako zanimljivo to

da je naša sposobnost da smislimo nova rješenja

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

za složene probleme je veoma pojačana nakon prespavane noći.

is hugely enhanced by a night of sleep.

Zapravo, procijenjeno je da nam daje trostruku prednost.

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

Sleeping at night enhances our creativity.

Spavanje preko noći nam povećava kreativnost.

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

A ono što se događa je to da, u mozgu,

one neuronske veze koje su važne,

those neural connections that are important,

those synaptic connections that are important,

sinaptičke veze koje su važne,

are linked and strengthened,

su povezane i osnažene

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

dok one koje su manje važne

bivaju oslabnjene i postaju još manje važne.

OK.

Dobro. Čuli smo tri objašnjena zašto spavamo,

So we've had three explanations for why we might sleep,

and I think the important thing to realize is that the details will vary,

i mislim da je važno shvatiti da

se detalji razlikuju i da je moguće da spavamo zbog raznih drugih razloga.

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

But sleep is not an indulgence.

Ali spavanje nije samo radi zadovoljstva.

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

Nije nešto što možemo ponekad činiti.

I think that sleep was once likened to an upgrade

Mislim da je jednom spavanje bilo povezano s napretkom

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

ekonomske do poslovne klase, znate, ekvivalent toga.

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

Nije čak ni napredak od ekonomske do prve klase.

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

Važna stvar koju moramo shvatiti je da

Ako ne spavate, ne letite.

you don't fly.

Essentially, you never get there.

U osnovi, nikada ne dođete tamo,

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

I što je izvanredno vezano za većinu našeg dtuštva danas

is that we are desperately sleep-deprived.

Je da smo mi očajno uskraćeni za san.

So let's now look at sleep deprivation.

Hajdemo pričati o deprivaciji sna.

Veliki sektori društva su uskraćeni za san,

Huge sectors of society are sleep-deprived,

hajdemo pogledati u naš snovometar.

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

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

U 1950-ima podatci pokazuju da je većina nas

were getting around eight hours of sleep a night.

spavala oko osam sati po noći.

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

Danas, spavamo jedan i pol do dva sata manje po noći,

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

pa smo pali na šest i pol sati svaku noć.

For teenagers, it's worse, much worse.

Za tinejdžere je još gore, mnogo gore,

They need nine hours for full brain performance,

Njima treba devet sati za potpunu funkciju mozga,

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

A mnogi od njih, radnim danima,

spavaju samo pet sati.

It's simply not enough.

To jednostavno nije dovoljno.

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

Ako razmišljamo o drugom sektoru društva, o starijima,

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

ako ste stariji, vaša sposobnost da odspavate u jednom komadu

is somewhat disrupted, and many sleep, again,

je pomalo poremećena, i mnogi, opet,

less than five hours a night.

spavaju manje od pet sati po noći.

Shift work.

Rad u smjenama. Rad u smjenama je izvanredan,

Shift work is extraordinary,

perhaps 20 percent of the working population,

to je možda 20 posto radne populacije

a tjelesni sat se ne mijenja po potrebama

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

rada po noći.

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

Pridržava se istog ciklusa svjetlost-tama kao i svi mi.

Tako da kada jadni stari radnik u smjeni ide kući

So when the poor old shift worker is going home

to try and sleep during the day, desperately tired,

pokušati spavati tijekom dana, očajno umoran,

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

njegov tjelesni sat govori, “Probudi se. Ovo je vrijeme za budnost.”

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

Tako da kvaliteta sna koju dobijete kao radnik noćne smjene

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

je jako loša, opet kao u slučaju od pet sati.

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

I naravno, desetci milijuna ljudi

pate od jet laga.

So who here has jet lag?

Tko od vas pati od jet laga?

Well, my goodness gracious.

Pa, dragi bože.

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

Velika vam hvala što niste zaspali,

because that's what your brain is craving.

jer to je ono za čim vaš mozak žudi.

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

Jedna od stvari koje mozak radi

je zapadanje u mikrospavanje,

this involuntary falling asleep,

ono nevoljno padanje u san,

and you have essentially no control over it.

nad kojim, u osnovi, nemate kontrolu.

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

Mikrospavanje može biti na neki način sramotno,

ali može biti i smrtonosno.

but they can also be deadly.

Pretpostavlja se da će 31 posto vozača

It's been estimated that 31 percent of drivers

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

zaspati za volanom bar jednom u svom životu,

a u SAD-u statistike su poprilično dobre:

and in the US, the statistics are pretty good:

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

100 000 nesreća na autoputu

je bilo povezano s umorom,

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

gubitkom pozornosti i padanjem u san.

Sto tisuća svake godine. To je izvanredno.

It's extraordinary.

At another level of terror,

Na drugoj razini terora,

we dip into the tragic accidents at Chernobyl

pogledajmo tragične nesreće u Černobilu

and indeed the space shuttle Challenger,

i naravno space shuttle Challenger,

which was so tragically lost.

koji je tragično izgubljen.

And in the investigations that followed those disasters,

U istrazi prevedenoj nakon ovih nesreća

loša prosudba kao rezultat produljenih radnih smjena

poor judgment as a result of extended shift work

and loss of vigilance and tiredness

te gubitak pozornosti i umor

was attributed to a big chunk of those disasters.

su pridonijeli velikom dijelu ovih nesreća.

Kada ste umorni i nedostaje vam sna,

When you're tired and you lack sleep,

you have poor memory, you have poor creativity,

imate lošu memoriju, lošu kreativnost,

povećana vam je impulzivnost,

you have increased impulsiveness,

and you have overall poor judgment.

i imate općenito lošu prosudbu.

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

Ali kolege, zapravo je mnogo gore.

(Smijeh)

(Laughter)

If you are a tired brain,

Ako ste umoran mozak,

mozak traži stvari koje ga bude.

the brain is craving things to wake it up.

Droge, stimulansi. Kofein predstavlja

So drugs, stimulants.

Caffeine represents the stimulant of choice

stimulans izbora u većini zapadnog svijeta.

across much of the Western world.

Much of the day is fueled by caffeine,

Za većinu dana gorivo je kofein,

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

a ako ste stvarno zločest mozak, nikotin.

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

Naravno, ti stimulansi su gorivo

za budno stanje,

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

i onda naravno bude 11 sati po noći

i mozak si kaže, “Ah, zapravo

and the brain says to itself,

"Actually, I need to be asleep fairly shortly.

trebam jako brzo zaspati.

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

Što mogu učiniti u vezi toga kada se osjećam posve budno?”

Well, of course, you then resort to alcohol.

Naravno, pribjegnete alkoholu.

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

Alkohol, kratkoročno, znate, jednom ili dvaput

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

kao blagi sedativ, može biti koristan.

It can actually ease the sleep transition.

Može vam olakšati prijelaz u spavanje.

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

Ali ono čega morate biti svjesni

je da alkohol ne pruža san,

A biological mimic for sleep,

biološki oponaša san. Sedira vas.

it sedates you.

So it actually harms some of the neural processing

Zapravo oštećuje neke od neuralnih procesa

koji se odvijaju za vrijeme integracije memorije

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

i prizivanja memorije.

Dobar je, ima brzo djelovanje,

So it's a short-term acute measure,

but for goodness sake,

ali za božju milost, nemojte postati ovisnici

don't become addicted to alcohol

o alkoholu kao načinu kako zaspati svaku noć.

as a way of getting to sleep every night.

Još jedna poveznica s manjkom sna je debljanje.

Another connection between loss of sleep is weight gain.

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

Ako spavate oko pet sati ili manje po noći,

then you have a 50 percent likelihood of being obese.

imate 50 posto šanse da će te biti pretili.

Koja je poveznica ovdje?

What's the connection here?

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

Manjak sna izgleda da povećava oslobađanje

hormona grelina, hormona gladi.

the hunger hormone.

Ghrelin is released.

Grelin je otpušten. Dolazi do mozga.

It gets to the brain.

The brain says, "I need carbohydrates,"

Mozak kaže, “Trebam ugljikohidrate,”

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

i ono što radi je da traži ugljikohidrate

a osobito šećere.

So there's a link between tiredness

Postoji veza između umora

i metaboličke predispozicije za dobijanje težine.

and the metabolic predisposition for weight gain: stress.

Stres. Umorni ljudi su pod velikim stresom.

Tired people are massively stressed.

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

A jedna od stvari stresa je, naravno

gubitak memorije,

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

koji sam ja recimo imao maloprije.

Ali stres je puno više.

But stress is so much more.

Ako ste kratko pod stresom to nije veliki problem,

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

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

ali ako je neprekidan stres

povezan s manjkom sna to je problem.

Neprekidan stres vodi do oslabljenog imuniteta,

Sustained stress leads to suppressed immunity.

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

i umorni ljudi imaju veću stopu sveukupnih infekcija,

and there's some very good studies

postoje jako dobra istraživanja koja pokazuju

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

da radnici u smjenama, na primjer, imaju veći udio rakova.

Increased levels of stress throw glucose into the circulation.

Povećana razina stresa ubacuje glukozu u cirkulaciju.

Glucose becomes a dominant part of the vasculature

Glukoza postaje dominantni dio cirkulacije

and essentially you become glucose intolerant.

i u osnovi postajete netolerantni na glukozu.

Therefore, diabetes 2.

To jest, dijabetes tipa II.

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

Stres povećava broj kardiovaskularnih bolesti

kao posljedica rasta krvnog tlaka.

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

Postoji mnogo stvari povezanih s manjkom sna

that are more than just a mildly impaired brain,

koje su više od samo blago oslabljenog mozga,

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

za kojeg mislim da većina ljudi misli

da je posljedica manjka sna.

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

U ovom trenutku govora, ovo je dobar trenutak za razmisliti,

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

mislite li da zapravo dovoljno spavate?

So a quick show of hands.

Brzo podignite ruke.

Tko ovdje misli da dobija dovoljno sna?

Who feels that they're getting enough sleep here?

Oh. Pa to je veoma impresivno.

Oh. Well, that's pretty impressive.

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

Dobro. Više ćemo o tome pričati kasnije, o tome što su vaši savjeti.

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

Većina nas se, naravno, zapitala pitanje,

„Kako znam dobivam li dovoljno sna?“

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

Pa, to nije znanost o raketama.

Well, it's not rocket science.

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

Ako vam treba alarm kako bi vas probudio ujutro,

if you are taking a long time to get up,

ako vam treba dugo da se ustanete,

if you need lots of stimulants,

ako vam treba dosta stimulansa,

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

ako ste mrzovoljni, ako ste iritirani

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

ako su vam kolege s posla rekle

da izgledate umorno i iritirano,

chances are you are sleep-deprived.

postoje šanse da vam je san depriviran.

Listen to them. Listen to yourself.

Slušajte ih. Slušajte sebe.

What do you do?

Što radite?

Well -- and this is slightly offensive --

Pa –- ovo je malo uvredljivo --

sleep for dummies.

spavanje za neznalice:

(Laughter)

Make your bedroom a haven for sleep.

Učinite svoju spavaću sobu utočištem za spavanje.

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

Prva važna stvar je učiniti ju mračniju što je više moguće,

and also make it slightly cool.

i učiniti ju malo hladnijom. Jako važno.

Very important.

Zapravo, smanjite količinu izlaganja svjetlu

Actually, reduce your amount of light exposure

at least half an hour before you go to bed.

Bar pola sata prije no što odete u krevet.

Light increases levels of alertness and will delay sleep.

Svjetlost povećava razinu opreznosti i odgodit će spavanje.

Što je posljednja stvar koju većina nas učini prije no što odemo u krevet?

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

Stojimo u poprilično osvjetljenom kupatilu

We stand in a massively lit bathroom,

gledamo u ogledalo i čistimo svoje zube.

looking into the mirror cleaning our teeth.

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

To je najgora stvar koju možemo učiniti

prije no što odemo spavati.

Isključite te mobilne telefone. Isključite te kompjutere.

Turn off those mobile phones. Turn off those computers.

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

Isključite sve te stvari koje će također uzbuditi mozak.

Pokušajte ne piti kofein kasno u danu,

Try not to drink caffeine too late in the day,

ideally not after lunch.

idealno ne poslije ručka.

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

Sad, pričali smo o smanjenju razine izlaganja svjetlu prije no što odete u krevet,

but light exposure in the morning

a izlaganje svjetlu ujutro

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

je veoma dobro pri podešavanju biološkog sata u svijetlo-tama ciklus.

So seek out morning light.

Tražite svjetlost ujutro.

Basically, listen to yourself.

U osnovi, slušajte sebe.

Wind down.

Umirite se. Radite one stvari za koje znate

Do those sorts of things

that you know are going to ease you off

da će vas dovesti do

into the honey-heavy dew of slumber.

slatkog soka sna.

OK.

Dobro. To su činjenice. Što je s mitovima?

That's some facts. What about some myths?

Teenagers are lazy.

Teenageri su lijeni. Ne. Jadni oni.

No. Poor things.

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

Oni imaju biološku predispoziciju

da idu u krevet kasno i da se ustaju kasno, pa ih pustite na miru.

so give them a break.

We need eight hours of sleep a night.

Trebamo osam sati sna po noći.

That's an average.

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

Some people need more. Some people need less.

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

A ono što trebate je slušati svoje tijelo.

Do you need that much or do you need more?

Trebate li toliko puno ili trebate još više?

Simple as that.

Tako je jednostavno.

Old people need less sleep.

Stariji ljudi trebaju manje sna. Nije istina.

Not true.

The sleep demands of the aged do not go down.

Potrebe za spavanjem kod starijih se ne smanjuju.

Essentially, sleep fragments and becomes less robust,

U osnovi, spavaju u više navrata i ne spavaju tako duboko,

but sleep requirements do not go down.

ali potreba za spavanjem se ne smanjuje.

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

A četvrti mit je,

rano u krevet, rano ustajanje

makes a man healthy, wealthy and wise.

čini čovjeka zdravim, bogatim i mudrim.

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

To je pogrešno na tako puno načina.

(Smijeh)

(Laughter)

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

Ne, ne postoje dokazi da vam ustajanje ranije

i odlaženje u krevet ranije daje više bogatstva.

gives you more wealth at all.

There's no difference in socioeconomic status.

Ne postoje promjene u socioekonomskom statusu.

In my experience,

U mom iskustvu, jedina razlika između

the only difference between morning people and evening people

jutarnjih osoba i noćnih osoba

je ta da su ljudi koji se ustaju rano ujutro,

is that those people that get up in the morning early

are just horribly smug.

da su jako samozadovoljni.

(Laughter)

(Smijeh) (Pljesak)

(Applause)

OK.

Dobro. Za kraj, zadnjih nekoliko minuta,

So for the last few minutes,

what I want to do is change gears

bih htio promijeniti smjer

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

i pričati o nekim stvarno novim, zonama neuroznanosti koje napreduju,

which is the association between mental health,

a to je povezanost između mentalnog zdravlja,

mental illness and sleep disruption.

mentalne bolesti i poremećaja spavanja.

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

Znamo već 130 godina da u nekim mentalnim bolestima

postoje i poremećaji spavanja,

there is always, always sleep disruption,

but it's been largely ignored.

Što je bilo većinom ignorirano.

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

U 1970-ima, kada su ljudi opet počeli razmišljati o ovome,

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

rekli su, „da, pa naravno da će doći do poremećaja spavanja

u shizofreniji jer oni su na antipsihoticima.

because they're on antipsychotics.

It's the antipsychotics causing the sleep problems,"

Antipsihotici izazivaju problem sa spavanjem,“

ignoring the fact that for a hundred years previously,

ignorirajući činjenicu da sto godina prije

sleep disruption had been reported before antipsychotics.

poremećaj spavanja je bio primjećen prije antipsihotika.

So what's going on?

Što se događa?

Several groups are studying

Različite grupe, nekoliko grupa proučava

conditions like depression, schizophrenia and bipolar

stanja poput depresije, shizofrenije i bipolarnog poremećaja,

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

te što se dešava sa poremećajem spavanja.

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

Postoji veliko istraživanje koje smo objavili prošle godine o shizofreniji,

and the data were quite extraordinary.

i rezultati su bili sasvim izvanredni.

In those individuals with schizophrenia,

Kod pojedinaca sa shizofrenijom,

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

većinu vremena su bili budni tijekom noći

and then they were asleep during the day.

A zatim su spavali tijekom dana.

Druge grupe nisu pokazale nikakve 24-satne obrazce.

Other groups showed no 24-hour patterns whatsoever --

their sleep was absolutely smashed.

Njihovo spavanje je bilo posve razneseno.

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

Neki nisu imali sposobnost regulacije spavanja prema ciklusu svjetlo-tama.

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

Ustajali bi se kasnije i kasnije i kasnije

i kasnije svake noći. Bilo je neregulirano.

It was smashed.

So what's going on?

Što se događa?

And the really exciting news

Stvarno uzbudljiva vijest je to da

is that mental illness and sleep are not simply associated,

mentalne bolesti i spavanje nisu samo povezane

but they are physically linked within the brain.

već su i fizički spojene unutar mozga.

The neural networks that predispose you to normal sleep,

Neuralne mreže koje određuju normalno spavanje,

give you normal sleep,

daju vam normalno spavanje, i one koje vam daju

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

normalno mentalno zdravlje se preklapaju.

And what's the evidence for that?

Koji je dokaz tome?

Geni za koje se pokazalo da su jako važni

Well, genes that have been shown

to be very important in the generation of normal sleep,

u stvaranju normalnog spavanja,

when mutated, when changed,

kada mutiraju, kada su promijenjeni,

also predispose individuals to mental health problems.

također stvaraju u pojedinca probleme s mentalnim zdravljem.

Prošle godine smo objavili studiju

And last year, we published a study

koja je pokazala da gen koji je povezan sa shizofrenijom,

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

when mutated, also smashes the sleep.

kada mutira, također poremeti spavanje.

So we have evidence of a genuine mechanistic overlap

Imamo dokaze da postoji pravo mehaničko preklapanje

between these two important systems.

između ova dva važna sustava.

Other work flowed from these studies.

Drugi radovi su slijedili iz ovih studija.

The first was that sleep disruption

Prvi je da poremećaji spavanja zapravo prethode

actually precedes certain types of mental illness,

određenim vrstama mentalnih bolesti,

and we've shown that in those young individuals

i pokazali smo da u tih mladih pojedinaca

who are at high risk of developing bipolar disorder,

koji imaju veliki rizik razvitka bipolarnog poremećaja,

they already have a sleep abnormality

oni već imaju poremećaj spavanja

prior to any clinical diagnosis of bipolar.

Prije no što se klinički dijagnosticira bipolarnost.

The other bit of data was that sleep disruption

Drugi dio podataka je bio o tome da poremećaji spavanja

mogu zapravo pogoršati,

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

učiniti gorima stanja mentalnih bolesti.

My colleague Dan Freeman has used a range of agents

Moj kolega Dan Freeman je koristio različite tvari

koje stabiliziraju spavanje i smanjuju razinu paranoje

which have stabilized sleep and reduced levels of paranoia

in those individuals by 50 percent.

u tih pojedinaca za 50 posto.

So what have we got?

Što smo dobili?

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

Dobili smo, u tim poveznicama, neke stvarno zanimljive stvari.

In terms of the neuroscience,

Neuroznanstveno govoreći, razumijevajući

by understanding these two systems,

neuroznanost ovih dva sustava,

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

zapravo počinjemo razumijevati kako spavanje

i mentalne bolesti su proizvedene i regulirane unutar mozga.

are generated and regulated within the brain.

The second area is that if we can use sleep

Druga zona je to da možemo koristiti spavanje

and sleep disruption as an early warning signal,

i poremećaje spavanja kao rani signal upozorenja,

then we have the chance of going in.

onda imamo šansu djelovanja.

If we know these individuals are vulnerable,

Ako znamo da su ti pojedinci osjetljivi,

early intervention then becomes possible.

rano djelovanje postaje moguće.

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

I treće, što mislim da je najzanimljivije,

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

je da možemo razmišljati o centrima za spavanje unutar mozga

as a new therapeutic target.

kao novim terapeutskim cijevima.

Stabilize sleep in those individuals who are vulnerable,

Stabilizirajući spavanje u tih pojedinaca koji su osjetljivi,

možemo ih učiniti zdravijima,

we can certainly make them healthier,

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

i također ublažiti neke od teških simptoma mentalnih bolesti.

So let me just finish.

Dopustite da završim.

What I started by saying is: Take sleep seriously.

Ono što sam htio reći je da shvatite spavanje ozbiljno.

Our attitudes toward sleep are so very different

Naši stavovi prema spavanju se tako razlikuju

from a pre-industrial age,

od pred industrijskog doba,

when we were almost wrapped in a duvet.

kada smo skoro bili omotani dekama.

We used to understand intuitively the importance of sleep.

Razumjeli smo intuitivno važnost spavanja.

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

I ne mislim na besmislice s kristalima.

This is a pragmatic response to good health.

To je pragmatičan odgovor dobrog zdravlja.

If you have good sleep, it increases your concentration,

Ako ste se naspavali, to vam povećava koncentraciju,

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

pažnju, donošenje odluka, kreativnost, društvene vještine, zdravlje.

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

Ako se naspavate, manje će biti mijenjanje raspoloženja, vaš stres,

your levels of anger, your impulsivity,

vaša razina bijesa, vaša impulzivnost,

and your tendency to drink and take drugs.

i sklonost piću i uzimanju droga.

And we finished by saying

I završili smo govoreći

that an understanding of the neuroscience of sleep

da razumijevanje neneuroznanosti spavanja

is really informing the way we think

je jako informativno što se tiče

about some of the causes of mental illness,

nekih uzroka mentalnih bolesti,

and indeed is providing us new ways

i naravno omogućuje nam nove načine

to treat these incredibly debilitating conditions.

kako tretirati ova veoma loša stanja.

Jim Butcher, the fantasy writer, said,

Jim Butcher, pisac fantastike, rekao je

"Sleep is God. Go worship."

„Spavanje je Bog. Idite ga štovati.“

And I can only recommend that you do the same.

I mogu vam samo preporučiti isto.

Thank you for your attention.

Hvala vam na pažnji.

(Pljesak)

(Applause)