How sleep can improve your immunity | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

Often when we're sick

Translator: TED Translators Admin Reviewer: Hafizh Alfarisi

Sering kali saat kita sakit,

typically what we want to do is just curl up in bed

kita cuma ingin berbaring di kasur, kemudian tidur.

and go to sleep.

And in part what we're trying to do

Sampai situ, kita mencoba agar bisa tidur dengan nyenyak.

is sleep ourselves well,

because there's a very intimate association

Sebab, terdapat hubungan yang sangat dekat

between our sleep health and our immune health.

antara tidur yang teratur dengan kesehatan imun kita.

[Tidur Berlandaskan Sains]

[Sleeping with Science]

We know that individuals reporting less than seven hours of sleep a night

Kita tahu bahwa orang yang malamnya tidur kurang dari tujuh jam

hampir tiga kali lebih mudah terinfeksi rhinovirus,

are almost three times more likely to become infected by the rhinovirus,

otherwise known as the common cold.

atau yang lebih dikenal dengan pilek.

We also know that women sleeping five hours or less a night

Kita pun tahu bila perempuan yang malamnya tidur kurang dari lima jam

hampir 70 persen lebih mudah mengidap radang paru-paru.

are almost 70 percent more likely to develop pneumonia.

Well we've also discovered that sleep can play a role

Kita juga menemukan bahwa tidur berperan dalam keberhasilan upaya pengebalan tubuh.

in your successful immunization.

So in one study, they took a group of individuals

Dalam sebuah studi, sekelompok orang diminta untuk membatasi

and they limited them to four hours of sleep a night

tidur selama empat jam setiap malam dalam waktu enam hari.

for six nights.

And in the other group,

Dan kelompok lainnya diberikan waktu untuk tidur penuh

they gave them a full night of sleep

setiap malam selama studi tersebut.

each and every one of those nights.

And then during that time period, they gave them a flu shot

Selama periode tersebut, kelompok itu diberi vaksin flu

and they measured the response to that flu shot.

untuk mengukur reaksi tubuh terhadap suntikan tersebut.

What they discovered is that in those individuals

Kemudian, ditemukan bahwa masing-masing orang

who were sleeping just four hours a night,

yang malamnya hanya tidur selama empat jam

they went on to produce less than 50 percent

menghasilkan kurang dari 50 persen reaksi antibodi normal.

of the normal antibody response.

So in other words, if you're not getting sufficient sleep

Dengan kata lain, jika tidurmu tidak cukup

in the week or the days before you get your flu shot,

dalam seminggu atau beberapa hari sebelum kau menerima vaksin flu,

vaksinnya mungkin menjadi kurang efektif.

it may render that vaccination far less effective as a consequence.

What this tells us,

Dari sini, kita tahu dan mulai dapat memahami

and now what we're starting to learn,

is that it's during sleep at night,

bahwa ketika malamnya kita tidur,

including deep non-REM sleep,

termasuk dalam fase tidur non-REM yang nyenyak,

saat itulah kita mengisi lagi persenjataan dalam sistem kekebalan tubuh.

when we actually restock the weaponry

within our immune arsenal.

Tubuh kita sebenarnya menstimulasi produksi banyak faktor imun yang berbeda.

We actually stimulate the production

of numerous different immune factors.

And furthermore,

Selain itu, tubuh kita meningkatkan sensitivitasnya

the body actually increases its sensitivity to those immune factors.

terhadap faktor-faktor imun itu.

Jadi, kau terbangun keesokan harinya

So you wake up the next day

as a more robust immune individual.

sebagai individu dengan kekebalan yang lebih kuat.

So when it comes to your immune system,

Jika membahas sistem imun tubuh, kau sebaiknya menjadikan tidur

you should perhaps think of sleep

sebagai polis asuransi kesehatan terbaik yang bisa kau dapatkan.

as one of the best health insurance policies

that you could ever wish for.