Hacking your memory -- with sleep | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Krystian Aparta

Whether you're cramming for an exam

Translator: TED Translators Admin Reviewer: Hafizh Alfarisi

Entah kau sedang belajar untuk ujian yang sesaat lagi,

or trying to learn a new musical instrument

mencoba berlatih memainkan alat musik baru,

or even trying to perfect a new sport,

atau bahkan mencoba menguasai olahraga baru,

sleep may actually be your secret memory weapon.

tidur sebenarnya merupakan senjata rahasia untuk ingatanmu.

[Sleeping with Science]

[Tidur Berlandaskan Sains]

Riset menyebutkan bahwa tidur sangat penting untuk daya ingat,

Studies have actually told us that sleep is critical for memory

in at least three different ways.

setidaknya dalam tiga cara berbeda.

Pertama, kau perlu tidur sebelum belajar agar otakmu siap bekerja,

First, we know that you need sleep before learning

to actually get your brain ready,

almost like a dry sponge,

seperti halnya spons kering yang siap menyerap informasi baru.

ready to initially soak up new information.

And without sleep, the memory circuits within the brain

Jika tidak tidur, sirkuit memori otak menjadi macet,

effectively become waterlogged, as it were,

and we can't absorb new information.

dan kita tidak dapat menyerap informasi baru.

We can't effectively lay down those new memory traces.

Otak kita tak lagi efektif dalam menyimpan memori baru.

But it's not only important that you sleep before learning,

Bukan tidur sebelum belajar saja yang penting,

kau pun butuh tidur setelah belajar

because we also know that you need sleep after learning

to essentially hit the save button on those new memories

untuk menyimpan ingatan baru sehingga kau tidak akan lupa.

so that we don't forget.

In fact, sleep will actually future-proof that information

Bahkan, tidur akan menyegarkan informasi itu di dalam otak,

within the brain,

cementing those memories

menanamkan ingatan itu ke struktur jaringan-jaringan saraf otak.

into the architecture of those neural networks.

And we've begun to discover

Kita mulai menemukan

exactly how sleep achieves this memory-consolidation benefit.

persisnya bagaimana tidur mencapai maanfaat penguatan daya ingat ini.

The first mechanism is a file-transfer process.

Mekanisme pertamanya adalah proses pemindahan data.

And here, we can speak about two different structures

Di sini, kita membicarakan dua struktur yang berbeda di dalam otak.

within the brain.

Yang pertama disebut hipokampus.

The first is called the hippocampus

and the hippocampus sits on the left and the right side

Hipokampus bertempat di sisi kiri dan kanan otakmu.

of your brain.

Kau bisa menganggap hipokampus seperti kotak masuk informasi di dalam otak kita.

And you can think of the hippocampus

almost like the informational inbox of your brain.

It's very good at receiving new memory files

Hipokampus sangat hebat dalam menerima data memori baru dan menyimpannya.

and holding onto them.

The second structure that we can speak about

Struktur kedua yang kita bahas disebut korteks.

is called the cortex.

This wrinkled massive tissue that sits on top of your brain.

Inilah jaringan besar berkeriput yang terletak di bagian atas otakmu.

And during deep sleep,

Selama kau tidur pulas, ada mekanisme pemindahan data di sini.

there is this file-transfer mechanism.

Think of the hippocampus like a USB stick

Anggaplah hipokampus sebagai USB

and your cortex like the hard drive.

dan korteks sebagai hard disk.

And during the day, we're going around

Selama seharian, kita beraktivitas dan mengumpulkan banyak data.

and we're gathering lots of files,

but then during deep sleep at night,

Namun, saat kita tertidur pulas kemudian, kapasitas penyimpanan yang terbatas

because of that limited storage capacity,

we have to transfer those files from the hippocampus

membuat kita harus memindahkan data-data itu dari hipokampus

ke hard disk otak, yaitu korteks.

over to the hard drive of the brain, the cortex.

And that's exactly one of the mechanisms

Itulah salah satu mekanisme yang disediakan saat tidur kita pulas.

that deep sleep seems to provide.

But there's another mechanism that we've become aware of

Namun, ada mekanisme lain yang disadari

that helps cement those memories into the brain.

dapat membantu menanamkan memori-memori itu ke dalam otak.

And it's called replay.

Sebutannya “pengulangan”.

Beberapa tahun lalu, para ilmuwan mengamati cara tikus mempelajari situasi

Several years ago,

scientists were looking at how rats learned

as they would run around a maze.

ketika berlarian di dalam labirin.

And they were recording the activity in the memory centers of these rats.

Ilmuwan merekam aktivitas para tikus di pusat ingatannya.

And as the rat was running around the maze,

Saat tikus berlarian di labirin,

sel otak yang berbeda memberi kode pada bagian labirin yang berlainan.

different brain cells would code different parts of the maze.

And so if you added a tone to each one of the brain cells

Jika kau menambahkan bunyi pada setiap sel otaknya

yang kau dengarkan saat tikus mulai mengenali labirin itu

what you would hear as the rat was starting to learn the maze

adalah sinyal dari ingatan.

was the signature of that memory.

Bunyinya terdengar seperti ...

So it would sound a little bit like ...

(Pantulan suara piano)

(Bouncy piano music)

It was this signature of learning that we could hear.

Sinyal pembelajaran inilah yang dapat kita dengar.

But then they did something clever.

Kemudian, tikus-tikus itu melakukan hal cerdas.

They kept listening to the brain as these rats fell asleep,

Ilmuwan terus mendengar otak tikus sementara tikus-tikus itu tertidur

and what they heard was remarkable.

dan bunyi yang mereka dengar luar biasa.

The rat, as it was sleeping,

Tikus yang tengah tertidur

started to replay that same memory signature.

mulai memutar ulang sinyal ingatan yang sama tadi.

But now it started to replay it almost 10 times faster

Namun, sekarang putaran ulangnya hampir sepuluh kali lebih cepat

daripada yang dilakukan tikus saat terbangun.

than it was doing when it was awake.

Jadi bunyinya terdengar seperti ...

So now instead you would start to hear ...

(Fast bouncy piano music)

(Pantulan suara piano yang cepat)

That seems to be the second way

Kelihatannya itu cara kedua

in which sleep can actually strengthen these memories.

bagaimana tidur bisa memperkuat ingatan kita.

Sleep is actually replaying and scoring those memories

Tidur sebenarnya memutar ulang dan merekam ingatan kita

into a new circuit within the brain,

ke dalam sirkuit baru di dalam otak,

strengthening that memory representation.

lalu memperkuat representasi ingatan tersebut.

The final way in which sleep is beneficial for memory

Cara terakhir yang membuat tidur bermanfaat untuk ingatan kita

is integration and association.

adalah integrasi dan asosiasi.

In fact, we're now learning that sleep

Kita sekarang memahami bahwa tidur

is much more intelligent than we ever imagined.

punya kecakapan lebih dari yang kita duga sebelumnya.

Sleep doesn't just simply strengthen individual memories,

Tidur tidak hanya memperkuat masing-masing ingatan,

sleep will actually cleverly interconnect new memories together.

tapi juga dengan cakap menghubungkan tiap ingatan baru.

And as a consequence,

Alhasil, kau bisa bangun keesokannya

you can wake up the next day

dengan hubungan jaringan pikiran terbuka yang segar.

with a revised mind-wide web of associations,

we can come up with solutions to previously impenetrable problems.

Kita dapat menemukan solusi untuk masalah yang sebelumnya tak dapat diselesaikan.

And this is probably the reason

Mungkin ini alasannya

kau tidak pernah diberi tahu untuk terus terjaga memikirkan suatu persoalan.

that you've never been told to stay awake on a problem.

Instead, you're told to sleep on a problem,

Sebaliknya, kau diberi tahu untuk menunda mencari solusinya

and that's exactly what the science teaching us.

dan itulah yang diajarkan sains kepada kita.