How sleep affects your emotions | Sleeping with Science, a TED series

So exactly, how does a lack of sleep impact our emotional brain?

Translator: Nabila Triandini Reviewer: Febrina H. Ariendhita

Sebenarnya apa pengaruh kurang tidur pada otak emosi kita?

Why does that lack of sleep make us

Mengapa kurang tidur bisa menciptakan emosi irasional dan reaksi berlebihan?

so emotionally irrational and hyperreactive?

[Sleeping with Science]

[Sains dan Tidur]

Well, several years ago, we conducted a brain imaging study.

Beberapa tahun lalu, kami melakukan studi pemindaian otak manusia.

And we took a group of healthy adults.

Kami melibatkan sekelompok orang dewasa.

And we either gave them a full night of sleep

Kami membuat mereka tidur semalaman atau kurang tidur.

or we sleep-deprived them.

And then the next day, we placed them inside an MRI scanner,

Keesokannya, kami memeriksa mereka dengan MRI

and we looked at how their emotional brain was reacting.

dan melihat reaksi otak emosi mereka.

And we focused on one structure in particular,

Kami hanya fokus pada satu struktur, yaitu amigdala.

it's called the amygdala.

And the amygdala is one of the centerpiece regions

Amigdala adalah salah satu pusat munculnya reaksi emosi yang kuat,

for the generation of strong emotional reactions,

including negative emotional reactions.

termasuk emosi negatif.

Now when we looked at those people who had had a full night of sleep,

Jika meneliti orang-orang yang telah tidur semalaman,

what we saw was a nice, appropriate moderate degree

kita melihat amigdala bereaksi dengan tepat dan moderat.

of reactivity from the amygdala.

It wasn't as though there was no response at all,

Bukannya tak ada respons sama sekali,

but it was an appropriate response.

tapi responnya tepat.

Yet in those people who were sleep-deprived,

Sedangkan pada orang-orang yang kurang tidur,

that deep emotional brain center was in fact, hyperactive.

pusat otak emosi yang dalam itu menunjukkan reaksi berlebihan.

Indeed, the amygdala was almost 60 percent more responsive

Amigdala hampir 60 persen lebih responsif

under conditions of a lack of sleep.

dalam kondisi kurang tidur.

But why was that the case?

Tapi mengapa demikian?

And what we went on to discover,

Lalu kami pun mengetahui

is that there's another brain region that's involved.

bahwa ada bagian lain dari otak yang terlibat.

This brain region is called the prefrontal cortex,

Bagian itu disebut prefrontal cortex

and it sits directly above your eyes.

yang letaknya tepat di atas mata.

And you can think of the prefrontal cortex

Prefrontal cortex bisa dianggap sebagai CEO-nya otak.

almost like the CEO of your brain.

It's very good at making high-level, executive, top-down

Sangat pandai membuat keputusan dan reaksi hierarkis tingkat tinggi.

control decisions and reactions.

In fact, it's one of the most evolved regions of our brain.

Bahkan, itu adalah bagian otak yang paling berkembang.

And one of the parts of the brain that it controls

Salah satu bagian yang dikendalikannya

is this deep emotional center, the amygdala.

adalah pusat emosi, yaitu amigdala.

Now in those people who had had a full night of sleep,

Orang yang sudah tidur semalaman

there was a nice, strong communication and connection

memiliki komunikasi dan jalinan yang kuat

between the prefrontal cortex,

antara prefrontal cortex

regulating that deep emotional brain center.

yang mengatur pusat otak emosi dalam itu.

But in those people who were sleep-deprived,

Tapi orang yang kurang tidur,

that communication, that connection between the prefrontal cortex

jalinan dan komunikasi antara prefrontal cortex

and that deep amygdala emotional brain center

dan pusat otak emosi otak dalam, yaitu amigdala,

had essentially been severed.

telah terputus.

And as a consequence,

Akibatnya, amigdala merespons dengan berlebihan

the amygdala was responding far more reactively

due to a lack of sleep.

karena kurangnya tidur.

It's almost as though without sleep

Hampir seolah tanpa tidur,

we become all emotional accelerator pedal,

emosi kita menjadi sangat cepat bereaksi

and too little regulatory control brake.

dan kurang adanya rem yang mengendalikan.

And that seems to be the reason that we become so unbuckled

Sepertinya itulah penyebab integritas emosi kita tak terkendali

in terms of our emotional integrity

when we haven't been sleeping well.

saat kurang tidur.

So that's the bad that can happen

Jadi, itulah hal buruk yang bisa terjadi jika kurang tidur.

if I take sleep away from you.

But it turns out

Tapi ternyata, terjadi hal baik

that there's something good that happens

when you get your sleep back.

ketika Anda kembali tidur cukup.

And sleep, particularly rapid eye movement sleep,

Tidur, khususnya tidur REM,

actually offers a form of emotional first aid.

adalah pertolongan pertama yang ampuh bagi emosi

Because it's during sleep at night

karena saat tidur malam itulah

that we take these difficult emotional experiences

kita menyerap emosi berat yang kita rasakan saat siang ini,

that we've been having during the day,

and that sleep acts almost like a nocturnal soothing balm,

dan tidur itu hampir seperti salep penenang saat malam

taking the sharp edges off those difficult experiences.

yang meredakan emosi berat itu.

And so perhaps it's not time that heals all wounds,

Berarti mungkin bukan waktu yang menyembuhkan luka,

it's time during sleep that provides that form of emotional convalescence.

melainkan waktu tidurlah yang memulihkan emosi,

So that when we come back the next day,

sehingga keesokan harinya,

we're able to cope with those emotional memories.

kita bisa menghadapi ingatan emosi itu.