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

270,091 views ・ 2020-09-02

TED


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00:00
So exactly, how does a lack of sleep impact our emotional brain?
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Translator: Nabila Triandini Reviewer: Febrina H. Ariendhita
Sebenarnya apa pengaruh kurang tidur pada otak emosi kita?
00:05
Why does that lack of sleep make us
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Mengapa kurang tidur bisa menciptakan emosi irasional dan reaksi berlebihan?
00:06
so emotionally irrational and hyperreactive?
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00:11
[Sleeping with Science]
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[Sains dan Tidur]
00:16
Well, several years ago, we conducted a brain imaging study.
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Beberapa tahun lalu, kami melakukan studi pemindaian otak manusia.
00:19
And we took a group of healthy adults.
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Kami melibatkan sekelompok orang dewasa.
00:22
And we either gave them a full night of sleep
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Kami membuat mereka tidur semalaman atau kurang tidur.
00:24
or we sleep-deprived them.
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00:26
And then the next day, we placed them inside an MRI scanner,
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Keesokannya, kami memeriksa mereka dengan MRI
00:30
and we looked at how their emotional brain was reacting.
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dan melihat reaksi otak emosi mereka.
00:34
And we focused on one structure in particular,
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Kami hanya fokus pada satu struktur, yaitu amigdala.
00:38
it's called the amygdala.
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00:39
And the amygdala is one of the centerpiece regions
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Amigdala adalah salah satu pusat munculnya reaksi emosi yang kuat,
00:43
for the generation of strong emotional reactions,
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00:47
including negative emotional reactions.
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termasuk emosi negatif.
00:50
Now when we looked at those people who had had a full night of sleep,
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Jika meneliti orang-orang yang telah tidur semalaman,
00:54
what we saw was a nice, appropriate moderate degree
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kita melihat amigdala bereaksi dengan tepat dan moderat.
00:59
of reactivity from the amygdala.
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01:01
It wasn't as though there was no response at all,
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Bukannya tak ada respons sama sekali,
01:04
but it was an appropriate response.
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tapi responnya tepat.
01:06
Yet in those people who were sleep-deprived,
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Sedangkan pada orang-orang yang kurang tidur,
01:09
that deep emotional brain center was in fact, hyperactive.
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pusat otak emosi yang dalam itu menunjukkan reaksi berlebihan.
01:14
Indeed, the amygdala was almost 60 percent more responsive
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Amigdala hampir 60 persen lebih responsif
01:19
under conditions of a lack of sleep.
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dalam kondisi kurang tidur.
01:22
But why was that the case?
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Tapi mengapa demikian?
01:24
And what we went on to discover,
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Lalu kami pun mengetahui
01:26
is that there's another brain region that's involved.
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bahwa ada bagian lain dari otak yang terlibat.
01:30
This brain region is called the prefrontal cortex,
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Bagian itu disebut prefrontal cortex
01:33
and it sits directly above your eyes.
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yang letaknya tepat di atas mata.
01:36
And you can think of the prefrontal cortex
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Prefrontal cortex bisa dianggap sebagai CEO-nya otak.
01:38
almost like the CEO of your brain.
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01:41
It's very good at making high-level, executive, top-down
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Sangat pandai membuat keputusan dan reaksi hierarkis tingkat tinggi.
01:45
control decisions and reactions.
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01:48
In fact, it's one of the most evolved regions of our brain.
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Bahkan, itu adalah bagian otak yang paling berkembang.
01:52
And one of the parts of the brain that it controls
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Salah satu bagian yang dikendalikannya
01:56
is this deep emotional center, the amygdala.
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adalah pusat emosi, yaitu amigdala.
01:59
Now in those people who had had a full night of sleep,
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Orang yang sudah tidur semalaman
02:03
there was a nice, strong communication and connection
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memiliki komunikasi dan jalinan yang kuat
02:06
between the prefrontal cortex,
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antara prefrontal cortex
02:08
regulating that deep emotional brain center.
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yang mengatur pusat otak emosi dalam itu.
02:11
But in those people who were sleep-deprived,
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Tapi orang yang kurang tidur,
02:14
that communication, that connection between the prefrontal cortex
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jalinan dan komunikasi antara prefrontal cortex
02:18
and that deep amygdala emotional brain center
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dan pusat otak emosi otak dalam, yaitu amigdala,
02:21
had essentially been severed.
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telah terputus.
02:23
And as a consequence,
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Akibatnya, amigdala merespons dengan berlebihan
02:24
the amygdala was responding far more reactively
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02:28
due to a lack of sleep.
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karena kurangnya tidur.
02:29
It's almost as though without sleep
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Hampir seolah tanpa tidur,
02:31
we become all emotional accelerator pedal,
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emosi kita menjadi sangat cepat bereaksi
02:35
and too little regulatory control brake.
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dan kurang adanya rem yang mengendalikan.
02:39
And that seems to be the reason that we become so unbuckled
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Sepertinya itulah penyebab integritas emosi kita tak terkendali
02:43
in terms of our emotional integrity
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02:46
when we haven't been sleeping well.
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saat kurang tidur.
02:48
So that's the bad that can happen
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Jadi, itulah hal buruk yang bisa terjadi jika kurang tidur.
02:50
if I take sleep away from you.
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02:53
But it turns out
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Tapi ternyata, terjadi hal baik
02:54
that there's something good that happens
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02:56
when you get your sleep back.
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ketika Anda kembali tidur cukup.
02:59
And sleep, particularly rapid eye movement sleep,
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Tidur, khususnya tidur REM,
03:02
actually offers a form of emotional first aid.
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adalah pertolongan pertama yang ampuh bagi emosi
03:06
Because it's during sleep at night
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karena saat tidur malam itulah
03:09
that we take these difficult emotional experiences
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kita menyerap emosi berat yang kita rasakan saat siang ini,
03:12
that we've been having during the day,
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03:14
and that sleep acts almost like a nocturnal soothing balm,
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dan tidur itu hampir seperti salep penenang saat malam
03:18
taking the sharp edges off those difficult experiences.
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yang meredakan emosi berat itu.
03:23
And so perhaps it's not time that heals all wounds,
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Berarti mungkin bukan waktu yang menyembuhkan luka,
03:28
it's time during sleep that provides that form of emotional convalescence.
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melainkan waktu tidurlah yang memulihkan emosi,
03:35
So that when we come back the next day,
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sehingga keesokan harinya,
03:37
we're able to cope with those emotional memories.
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kita bisa menghadapi ingatan emosi itu.
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