A walk through the stages of sleep | Sleeping with Science, a TED series

Sleep is perhaps the single most effective thing

Reviewer: Hafizh Alfarisi

Tidur mungkin jadi hal paling efektif yang kita dapat lakukan setiap hari

that we can do each and every day

untuk menyegarkan kembali kesehatan otak dan tubuh kita.

to reset the health of our brain and our body.

And by understanding a little bit more about what sleep is,

Dengan lebih memahami apa itu tidur,

perhaps we can get the chance to improve both the quantity and the quality

kita dapat memperoleh kesempatan meningkatkan

kuantitas dan kualitas tidur kita.

of our sleep.

[Sleeping with Science]

[Tidur Berlandaskan Sains]

(Music)

Apa sebenarnya tidur itu?

So, exactly what is sleep?

Tidur, paling tidak bagi manusia, dibagi menjadi dua jenis utama.

Well, sleep, at least in human beings,

is subdivided into two main types.

On the one hand, we have non-rapid eye movement sleep,

Di satu sisi, kita punya tidur non-rapid eye movement,

or non-REM sleep for short.

atau singkatnya tidur non-REM.

Di sisi lain, kita punya tidur rapid-eye movement, atau tidur REM.

But on the other hand,

we have rapid eye movement sleep, or REM sleep.

Tidur non-REM dibagi lagi menjadi empat tahap terpisah

And non-REM sleep has been further subdivided

into four separate stages,

unimaginatively called stages one through four,

yang sederhananya disebut tahap satu sampai empat.

increasing in their depth of sleep.

Peningkatannya menandakan tingkat kepulasan tidur.

And as we go into those light stages of non-REM sleep,

Begitu masuk ke dalam tahap awal tidur non-REM,

your heart rate starts to decrease,

detak jantungmu mulai berkurang,

suhu tubuhmu mulai menurun,

your body temperature starts to drop

and your electrical brain wave activity starts to slow down.

dan aktivitas gelombang listrik otakmu mulai melambat.

But as we move into deeper non-rapid eye movement sleep,

Namun, makin masuk ke dalam tidur non-rapid eye movement,

stages three and four,

tahap tiga dan empat,

now all of a sudden the brain erupts

tiba-tiba otak melepas gelombang otak yang besar dan kuat.

with these huge, big, powerful brain waves.

The body is actually recharged in terms of its immune system.

Tubuh kita sebenarnya tengah mengisi kembali sistem imunnya.

We also get this beautiful overhaul of our cardiovascular system.

Tubuh kita juga menjalankan pemeliharaan pada sistem kardiovaskular.

Bahkan, di atas, di otak kita,

And, in fact, upstairs in the brain,

deep non-REM sleep will help consolidate memories

tidur non-REM yang nyenyak dapat membantu memperkuat ingatan

dan melekatkannya ke dalam susunan saraf otak.

and fixate them into the neural architecture of the brain.

So that's non-REM sleep.

Itulah tidur non-REM.

Mari bahas tidur REM, yang merupakan jenis utama tidur lainnya.

But let's come on to REM sleep,

which is the other main type of sleep.

And it's during REM sleep when we principally have the most vivid,

Selama tidur REM, saat kita mengalami

jenis mimpi yang paling jelas dan menyerupai halusinasi,

the most hallucinogenic types of dreams.

aktivitas gelombang otak mulai bertambah cepat lagi.

The brain wave activity actually starts to speed up again.

It's during REM sleep that we receive almost a form of emotional first aid.

Selama tidur REM, kita menerima semacam “pertolongan pertama” terhadap emosi kita.

And it's also during REM sleep where we get a boost for creativity,

Selama tidur REM pula, kita mendapat dorongan kreativitas

that it stitches information together

karena informasi di otak digabungkan sehingga kita terbangun memikirkan solusi

so that we wake up with solutions

to previously difficult problems that we were facing.

terhadap permasalahan sulit yang sebelumnya kita hadapi.

Kembali pada kedua jenis tidur ini, ternyata non-REM dengan REM

Coming back to these two types of sleep,

it turns out that non-REM and REM will play out

berperang untuk mendominasi otak sepanjang malam.

in a battle for brain domination throughout the night,

and that cerebral war is going to be won and lost

Dalam perang di otak itu, kemenangan dan kekalahan akan terjadi tiap 90 menit,

every 90 minutes,

and then it's going to be replayed every 90 minutes.

lalu perang diulang kembali setiap 90 menit.

And what this produces is a standard cycling architecture of human sleep,

Hal ini menghasilkan struktur siklus standar pada tidur manusia,

a standard 90-minute cycle.

siklus standar 90 menit.

But what's different, however,

Yang membuatnya berbeda

is that the ratio of non-REM to REM within those 90-minute cycles

adalah perbandingan antara non-REM dengan REM dalam siklus 90 menit itu

changes as we move across the night,

berubah sepanjang malam berlalu.

such that in the first half the night,

Dalam paruh pertama malam, kebanyakan siklus 90 menit itu

the majority of those 90-minute cycles

are comprised of lots of deep non-REM sleep,

terdiri atas banyak tidur non-REM yang nyenyak,

khususnya tahap tiga dan empat dari tidur non-REM.

particularly stages three and four of non-REM sleep.

But as we push through to the second half of the night,

Namun, sewaktu kita maju ke paruh kedua malam,

now that seesaw balance actually shifts over,

keseimbangan yang bolak-balik itu berpindah ke sisi lainnya.

and instead, most of those 90-minute cycles

Sebagai gantinya, kebanyakan dari siklus 90 menit itu

are comprised of a lot more rapid eye movement sleep, or dream sleep,

terdiri dari lebih banyak tidur REM, atau tidur berisi mimpi,

as well as stage-two non-REM sleep,

serta tahap kedua tidur non-REM yang lebih ringan.

that lighter form of non-REM sleep.

And it turns out that there are implications

Rupanya, ada kaitan dari memahami

for understanding how sleep is structured in this way.

bagaimana tidur mempunyai struktur seperti ini.

Ambil contoh orang yang biasanya tidur pada pukul 22.00,

Let's take someone who typically goes to bed at 10pm,

and they wake up at 6am,

dan terbangun pada pukul 6.00, jadi dia terbiasa tidur delapan jam.

so they have an eight-hour sleep window.

But this morning, they have to wake up early

Pagi ini, dia harus bangun lebih awal untuk pertemuan pagi-pagi sekali

for an early morning meeting,

or they want to get a jump start on the day

atau dia ingin memulai hari lebih awal untuk pergi ke gym.

to get to the gym.

And as a consequence, they have to wake up at 4am in the morning,

Sebagai gantinya, dia harus bangun pada pukul 4.00 daripada pukul 6.00.

rather than 6am in the morning.

Berapa banyak waktu tidurnya yang hilang?

How much sleep have they actually lost?

Two hours out of an eight-hour night of sleep

Dua jam dari seluruh delapan jam tidur malamnya.

Itu berarti dia kehilangan 25 persen porsi tidurnya.

means that they've lost 25 percent of their sleep.

Well, yes and no.

Bisa iya dan tidak.

They have lost 25 percent of all of their sleep,

Dia kehilangan 25 persen keseluruhan porsi tidurnya,

tapi karena tidur REM kebanyakan muncul dalam paruh kedua malam

but because REM sleep comes mostly in the second half of the night

and particularly in those last few hours,

dan khususnya pada jam-jam terakhir,

they may have lost perhaps 50, 60, maybe even 70 percent

dia mungkin saja kehilangan 50, 60,

bahkan 70 persen keseluruhan tahap tidur REM-nya.

of all of their REM sleep.

So there are real consequences to understanding what sleep is

Ada dampak nyata

ketika kita memahami apa itu tidur dan bagaimana strukturnya.

and how sleep is structured.

And we'll learn all about the benefits of these different stages of sleep

Kita pun dapat mempelajari semua manfaat dari tahap-tahap tidur ini

dan kerugian yang terjadi jika kita tidak cukup mendapatkannya

and the detriments that happen when we don't get enough of them

in subsequent episodes.

dalam episode berikutnya.