How much sleep do you really need? | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Krystian Aparta

So far, we've spoken about

Prevoditelj: Iva Vukalović Recezent: Sanda Liker

Do sada smo pričali

all of the wonderful benefits that sleep provides,

o svim predivnim prednostima koje san pruža,

but how much sleep should we actually be getting?

ali koliko dugo bismo zapravo trebali spavati?

[Sleeping with Science]

[Spavanje sa znanošću]

(Music)

(Glazba)

For the average adult, the current recommendation

Za prosječnog odraslog čovjeka, trenutna je preporuka

is somewhere between seven to nine hours of sleep a night.

negdje između sedam do devet sati sna svake noći.

And what we've been finding from large-scale epidemiological studies

A ono što pronalazimo u velikim epidemiološkim istraživanjima

is that, using that reference point of seven to nine hours,

jest da, koristeći 7 - 9 sati kao referentnu točku,

once you start to drop below that,

jednom kad se počneš spuštati ispod toga,

your mortality risk actually starts to increase.

tvoj rizik smrtnosti se zapravo počinje povećavati.

In fact, the Center for Disease Control in the United States, or the CDC,

Zapravo, Centar za suzbijanje bolesti Sjedinjenih Američkih Država, ili CDC,

they stipulate a minimum of seven hours of sleep a night

određuje najmanje sedam sati sna po noći

for the average adult.

za prosječnu odraslu osobu.

In other words, the shorter your sleep,

Drugim riječima, što kraće spavaš,

the shorter your life.

to ti je kraći život.

But it turns out that it's not quite a linear relationship as you would expect.

Ali ispada da to nije toliko linearan odnos koliko biste očekivali.

It's not as though the more and more that you sleep,

Nije kao da što više i više spavaš,

the lower and lower your mortality risk is.

to je niži i niži tvoj rizik smrtnosti.

In fact, something strange happens.

Ustvari, nešto se čudno dogodi.

Once you get past nine hours,

Jednom kad prijeđeš devet sati,

you actually start to see a rise back up in mortality risk,

opet vidiš povečanje u riziku smrtnosti,

which seems rather strange and peculiar.

što se čini nekako čudno i neobično.

And scientists have actually put forward at least two different explanations.

No znanstvenici su iznijeli bar dva različita objašnjenja.

The first is that, if you look at those studies,

Prvo je to da, ako pregledaš ta istraživanja,

it may be that individuals are suffering from significant disease and illness.

moguće je da osobe pate od značajnih tegoba i bolesti.

When we become infected, or we have disease,

Kad se zarazimo ili razbolimo,

typically, we try to sleep longer, we stay in bed longer.

najčešće pokušavamo spavati dulje, ostati dulje u krevetu.

So in other words,

Drugim riječima,

it was the unmeasured disease and sickness in those studies

neizmjerene bolesti i tegobe u tim istraživanjima

that was triggering a response in those individuals

su pokrenule odgovor u tim osobama

to try and sleep more.

da pokušaju dulje spavati.

That's one explanation.

To je prvo objašnjenje.

The second possible explanation is poor sleep quality,

Drugo moguće objašnjenje je loša kvaliteta sna

because we know that sleep quality,

jer znamo da kvaliteta sna,

independent of sleep quantity,

bez obzira na količinu sna,

is also associated with mortality risk.

je također povezana s rizikom smrtnosti.

And the lower that your quality of sleep is,

Pa tako, što je niža kvaliteta sna,

the higher your risk of death.

to je viši rizik od smrti.

People who have poor quality of sleep will typically try to sleep longer;

Ljudi koji imaju lošu kvalitetu sna najčešće pokušavaju spavati dulje;

they'll try to stay in bed longer to overcome that poor quality of sleep.

pokušat će ostati dulje u krevetu kako bi savladali lošu kvalitetu sna.

It may be poor quality of sleep masquerading as long sleep

Moguće je da je loša kvaliteta sna zamaskirana u dugi san

that is associated with a higher risk of death,

povezana s većim rizikom od smrti,

rather than the long sleep itself.

umjesto dugog sna samog.

But if we take a step back and think about society overall,

Ali ako idemo korak unatrag i promislimo o društvu u cijelosti,

I think modernity is constantly pushing us

smatram da nas modernost konstantno tjera da

to, perhaps, work long hours and therefore neglect our sleep.

možda, dugo radimo i tako zanemarimo svoj san.

But if we want to be around long enough to get the benefits

No ako želimo živjeti dovoljno dugo da dobijemo blagodati

and the fruits of all of that hard labor,

i plodove svog tog našeg teškog rada,

we may want to think about starting to prioritize our sleep some more.

trebali bismo razmisliti o tome da počnemo češće uzimati san kao prioritet.