6 tips for better sleep | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

We can all have a bad night of sleep

Prevoditelj: Gordan Prakiš Recezent: Mirela Ivoš

Svi možemo imati lošu noć spavanja

and that's perfectly normal,

i to je potpuno normalno,

but how could we try to improve

ali kako možemo probati poboljšati

both the quantity and the quality of our sleep?

i kvantitetu i kvalitetu našeg sna?

[Sleeping with Science]

[Spavanje uz pomoć znanosti]

(Music)

(Glazba)

Here are six scientifically grounded tips

Evo šest savjeta temeljenih na znanosti

for better sleep.

za bolji san.

The first tip is regularity.

Prvi savjet je pravilnost.

Go to bed at the same time and wake up at the same time.

Idite u krevet uvijek u isto vrijeme i probudite se u isto vrijeme.

Regularity is king,

Pravilnost je kraljica

and it will actually anchor your sleep

i ona će zapravo usidriti vaše spavanje

and improve both the quantity and the quality,

i poboljšati i kvantitetu i kvalitetu,

no matter whether it's the weekday or the weekend

bez obzira na to je li radni tjedan ili vikend

or even if you've had a bad night of sleep.

ili čak ako ste imali jednu loše prospavanu noć.

And the reason is because deep within your brain,

Razlog leži u tome što duboko unutar vašeg mozga

you actually have a master 24-hour clock.

zapravo imate glavni 24-satni mehanizam.

It expects regularity

On očekuje pravilnost

and works best under conditions of regularity,

i najbolje radi u uvjetima pravilnosti,

including the control of your sleep-wake schedule.

uključujući kontrolu rasporeda vašeg spavanja i buđenja.

Many of us use an alarm to wake up

Mnogi od nas koriste alarm kako bi se probudili,

but very few of us use a to-bed alarm,

ali malo tko od nas koristi alarm za odlazak na spavanje,

and that's something that can be helpful.

a to je nešto što može biti od pomoći.

The next tip is temperature.

Sljedeći savjet je temperatura.

Keep it cool.

Držite hladno.

It turns out that your brain and your body

Ispada da vaš mozak i tijelo

need to drop their core temperature by about one degree Celsius

trebaju smanjiti svoju osnovnu temperaturu za otprilike jedan Celzijev stupanj

or around two to three degrees Fahrenheit

ili otprilike dva do tri stupnja Fahrenheita

in order to initiate sleep and then to stay asleep.

kako bi inicirali spavanje i kako bi potom nastavili spavati.

And this is the reason that you will always find it easier

I upravo to je razlog zašto vam je uvijek lakše

to fall asleep in a room that's too cold than too hot.

zaspati u sobi koja je prehladna od one koja je pretopla.

So, the current recommendation

Dakle, trenutna preporuka

is to aim for a bedroom temperature

je ciljati na sobnu temperaturu

of around about 65 degrees Fahrenheit,

od otprilike 65 °F

or a little over 18 degrees Celsius.

ili malo preko 18 °C.

It sounds cold but cold it must be.

Zvuči hladno, ali hladno mora biti.

The next tip is darkness.

Sljedeći savjet je tama.

We are a dark-deprived society

Mi smo društvo koje oskudijeva tamom

and, in fact, we need darkness specifically in the evening

i, zapravo, potrebna nam je tama posebno tijekom večeri

to trigger the release of a hormone called melatonin.

kao okidač za ispuštanje hormona koji zovemo melatonin.

And melatonin helps regulate the healthy timing of our sleep.

Melatonin pomaže regulirati zdravi tajming našeg spavanja.

In the last hour before bed,

Zadnjih sat vremena prije odlaska u krevet

try to stay away from all of those computer screens

probajte se kloniti svih tih kompjuterskih ekrana

and tablets and phones.

kao i tableta i mobitela.

Dim down half the lights in your house.

Prigušite pola svjetala u vašoj kući.

You'd actually be quite surprised

Zapravo biste bili poprilično iznenađeni

at how sleepy that can make you feel.

koliko vas to može učiniti pospanima.

If you'd like, you can wear an eye mask

Ako želite, možete nositi masku za oči

or you can have blackout shades

ili možete navući zastore

and that will help best regulate

i to će vam najbolje pomoći u regulaciji

that critical sleep hormone of melatonin.

tog ključnog hormona za spavanje - melatonina.

The next tip is walk it out.

Sljedeći savjet je - prošećite.

Don't stay in bed awake for long periods of time.

Nemojte ostajati budni u krevetu kroz duži period.

And the general rule of thumb

I generalno pravilo je

is if you've been trying to fall asleep

ukoliko ste probali zaspati

and it's been 25 minutes or so,

i prošlo je oko 25 minuta,

or you've woken up and you can't get back to sleep

ili ste se probudili i ne možete ponovno zaspati

after 25 minutes,

nakon 25 minuta,

the recommendation is to get out of bed

preporuka je ustati se iz kreveta

and go and do something different.

i otići napraviti nešto drugo.

And the reason is because your brain

A razlog tome je što je vaš mozak

is an incredibly associative device.

nevjerojatno asocijativan uređaj.

The brain has learned the association

Mozak je naučio asocirati

that the bed is this trigger of wakefulness,

da je krevet okidač za budnost

and we need to break that association.

i moramo prekinuti tu asocijaciju.

And by getting out of bed, you can go and do something else.

A tako što ćete se ustati iz kreveta možete raditi nešto drugo.

Only return to bed when you're sleepy.

Vratite se u krevet samo kada ste pospani.

And in that way, gradually,

I na taj način će postupno

your brain will relearn the association

vaš mozak ponovno naučiti asocirati

that your bed is this place of sound and consistent sleep.

vaš krevet kao mjesto čvrstog i konzistentnog spavanja.

The fifth tip is something that we've actually

Peti savjet je nešto o čemu smo zapravo

already spoken about in detail in this series,

već detaljno pričali u ovom serijalu,

which is the impact of alcohol and caffeine.

a to je utjecaj alkohola i kofeina.

So, a good rule of thumb here is to try to stay away

Dakle, dobro pravilo ovdje je nastojati se kloniti

from caffeine in the afternoon and in the evening

kofeina popodne i navečer

and certainly try not to go to bed too tipsy.

i svakako probati ne ići u krevet pripiti.

The final tip: have a wind-down routine.

Finalni savjet: imajte ponavljajuću rutinu.

I think many of us in the modern world,

Mislim da mnogi od nas u modernom svijetu

we expect to be able to dive into bed at night,

očekuju biti u mogućnosti utonuti u krevet noću,

switch off the light,

ugasiti svjetla

and we think that sleep is also just like a light switch,

i smatramo da je spavanje isto kao i prekidač za svjetlo

that we should immediately be able to fall asleep.

te da bismo trebali istog trena biti u mogućnosti zaspati.

Well, unfortunately, sleep isn't quite like that

Pa, nažalost, spavanje ne ide baš tako

for most of us.

za većinu nas.

Sleep, as a physiological process,

Spavanje, kao fiziološki proces,

is much more similar to landing a plane.

mnogo je sličnije slijetanju zrakoplova.

It takes time for your brain to gradually descend down

Vašem mozgu potrebno je vrijeme kako bi se postepeno spustio

onto the firm bedrock of good sleep.

na čvrsti temelj dobrog spavanja.

In the last 20 minutes before bed or the last half an hour,

Zadnjih 20 minuta prije odlaska u krevet, ili zadnjih pola sata,

even the last hour,

čak i zadnjih sat vremena,

disengage from your computer and your phone

odvojite se od vašeg računala i vašeg telefona

and try to do something relaxing.

i probajte raditi nešto relaksirajuće.

Find out whatever works for you

Saznajte što kod vas pali

and when you have found it, stick to that routine.

i kada to otkrijete, držite se te rutine.

The last thing I should note

Posljednja stvar koju trebam naglasiti

is that if you are suffering from a sleep disorder,

je to da ukoliko patite od poremećaja spavanja,

for example, from insomnia or sleep apnea,

primjerice nesanice ili apneje u spavanju,

then these tips aren't necessarily going to help you.

onda ovi vam savjeti neće nužno pomoći.

If I was your sports coach,

Ukoliko bih bio vaš sportski trener,

I could give you all of these tips to improve your performance,

mogao bih vam dati sve ove savjete kako biste poboljšali svoju izvedbu,

but if you have a broken ankle,

ali ukoliko ste slomili gležanj,

it's not going to make a difference.

neće vam pomoći.

We have to treat the broken ankle first

Prvo moramo tretirati slomljeni gležanj

before we can get back to improving the quality of your performance.

prije nego ponovno krenemo poboljšavati kvalitetu vaše izvedbe.

And it's the same way with sleep.

Isto vrijedi i za spavanje.

So, if you think you have a sleep disorder,

Dakle, ukoliko smatrate da imate poremećaj spavanja,

just go and speak with your doctor.

popričajte sa svojim liječnikom.

That's the best piece of advice.

To je najvažniji savjet.

Where do we stand, then,

Dakle, gdje se nalazimo

in all of this conversation about sleep?

nakon ovog razgovora o spavanju?

Well, I think the evidence is clear.

Mislim da su dokazi jasni.

We can think of sleep almost like a life-support system.

Možemo na spavanje gledati skoro kao na sustav održavanja života.

In fact, some may even call sleep a super power.

U stvari, neki bi spavanje mogli nazvati i supermoći.