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

138,049 views ใƒป 2020-09-02

TED


์•„๋ž˜ ์˜๋ฌธ์ž๋ง‰์„ ๋”๋ธ”ํด๋ฆญํ•˜์‹œ๋ฉด ์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค.

00:00
Transcriber: TED Translators admin Reviewer: Ivana Korom
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00:00
Often when we're sick
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๋ฒˆ์—ญ: TED Translators Admin ๊ฒ€ํ† : JY Kang
์ข…์ข… ์šฐ๋ฆฌ๋Š” ์•„ํ”Œ ๋•Œ
00:01
typically what we want to do is just curl up in bed
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์นจ๋Œ€์— ๋ˆ„์›Œ ์›…ํฌ๋ฆฐ ์ฑ„๋กœ
00:04
and go to sleep.
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์ž ๋“ค๊ณ  ์‹ถ์–ด ํ•ฉ๋‹ˆ๋‹ค.
00:05
And in part what we're trying to do
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๊ทธ๋ฆฌ๊ณ  ์šฐ๋ฆฌ๊ฐ€ ๋…ธ๋ ฅํ•˜๋Š” ๋ถ€๋ถ„์€
00:08
is sleep ourselves well,
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์ž ์„ ์ž˜ ์ž๋Š” ๊ฒƒ ์ž…๋‹ˆ๋‹ค.
00:10
because there's a very intimate association
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์™œ๋ƒํ•˜๋ฉด ์šฐ๋ฆฌ์˜ ์ˆ˜๋ฉด ๊ฑด๊ฐ•๊ณผ ๋ฉด์—ญ ๊ฑด๊ฐ• ์‚ฌ์ด์—
00:13
between our sleep health and our immune health.
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๋ฐ€์ ‘ํ•œ ๊ด€๋ จ์ด ์žˆ๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.
00:17
[Sleeping with Science]
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[๊ณผํ•™์ ์œผ๋กœ ์ˆ˜๋ฉดํ•˜๊ธฐ]
00:21
We know that individuals reporting less than seven hours of sleep a night
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๊ฐœ์ธ์ด ํ•˜๋ฃจ์— ์ž ์ž๋Š” ์‹œ๊ฐ„์ด 7์‹œ๊ฐ„ ๋ณด๋‹ค ์ ์œผ๋ฉด
00:26
are almost three times more likely to become infected by the rhinovirus,
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๋ผ์ด๋…ธ ๋ฐ”์ด๋Ÿฌ์Šค์— ๊ฐ์—ผ๋  ํ™•๋ฅ ์ด ๊ฑฐ์˜ 3๋ฐฐ ์ด์ƒ ๋†’๋‹ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.
00:31
otherwise known as the common cold.
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์ผ๋ฐ˜์ ์œผ๋กœ ๊ฐ๊ธฐ๋กœ ์•Œ๋ ค์ ธ ์žˆ๋Š” ๋ฐ”์ด๋Ÿฌ์Šค์ฃ .
00:33
We also know that women sleeping five hours or less a night
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๋˜ํ•œ ํ•˜๋ฃจ ์ˆ˜๋ฉด ์‹œ๊ฐ„์ด 5์‹œ๊ฐ„ ์ดํ•˜์ธ ์—ฌ์„ฑ์€
00:38
are almost 70 percent more likely to develop pneumonia.
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ํ๋ ด์— ๊ฑธ๋ฆด ํ™•๋ฅ ์ด ๊ฑฐ์˜ 70% ๋” ๋†’์Šต๋‹ˆ๋‹ค.
00:42
Well we've also discovered that sleep can play a role
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์ˆ˜๋ฉด์— ๋Œ€ํ•ด ๋ฐํ˜€์ง„ ๋˜ ํ•˜๋‚˜์˜ ์‚ฌ์‹ค์€
ํ›Œ๋ฅญํ•œ ์˜ˆ๋ฐฉ ์ ‘์ข… ์—ญํ• ์„ ํ•œ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
00:45
in your successful immunization.
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00:48
So in one study, they took a group of individuals
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์–ด๋А ์—ฐ๊ตฌ์—์„œ๋Š” ํ•œ ๊ทธ๋ฃน์„ ์„ ์ •ํ•˜์—ฌ
00:51
and they limited them to four hours of sleep a night
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ํ•˜๋ฃจ์— 4์‹œ๊ฐ„๋งŒ ์ž ์„ ์ž๋„๋ก ํ–ˆ์Šต๋‹ˆ๋‹ค.
00:55
for six nights.
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6์ผ ๋™์•ˆ ๋ง์ด์ฃ .
00:56
And in the other group,
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๊ทธ๋ฆฌ๊ณ  ๋‹ค๋ฅธ ๊ทธ๋ฃน์€
00:58
they gave them a full night of sleep
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๋งค์ผ ๋ฐค ์ˆ™๋ฉด์„ ์ทจํ•  ์ˆ˜ ์žˆ๋„๋ก
01:00
each and every one of those nights.
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์ถฉ๋ถ„ํ•œ ์‹œ๊ฐ„์„ ์ฃผ์—ˆ์Šต๋‹ˆ๋‹ค.
01:01
And then during that time period, they gave them a flu shot
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๊ทธ๋ฆฌ๊ณ  ์‹คํ—˜ ๊ธฐ๊ฐ„ ๋™์•ˆ์— ๋‘ ๊ทธ๋ฃน์— ๊ฐ๊ธฐ ์ฃผ์‚ฌ๋ฅผ ๋†“๊ณ 
01:05
and they measured the response to that flu shot.
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๊ฐ๊ธฐ ์ฃผ์‚ฌ์˜ ๋ฐ˜์‘์„ ์ธก์ • ํ•˜์˜€์Šต๋‹ˆ๋‹ค.
01:09
What they discovered is that in those individuals
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์ด ๋‘ ๊ทธ๋ฃน์˜ ์ฐธ์—ฌ์ž๋“ค์—๊ฒŒ์„œ ๋ฐœ๊ฒฌ๋œ ์‚ฌ์‹ค์€
01:12
who were sleeping just four hours a night,
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ํ•˜๋ฃจ์— 4์‹œ๊ฐ„๋งŒ ์ž ์„ ์ž” ์‚ฌ๋žŒ๋“ค์€
01:15
they went on to produce less than 50 percent
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ํ•ญ์ฒด ์ƒ์„ฑ์œจ์ด
์ •์ƒ์ ์ธ ํ•ญ์ฒด ๋ฐ˜์‘์˜ 50% ๋ฏธ๋งŒ์ด์—ˆ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
01:19
of the normal antibody response.
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01:21
So in other words, if you're not getting sufficient sleep
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์ฆ‰, ๋งŒ์•ฝ ๋…๊ฐ ์˜ˆ๋ฐฉ ์ฃผ์‚ฌ๋ฅผ ๋งž๊ธฐ ์ „ ๋ฉฐ์น  ๋™์•ˆ
01:24
in the week or the days before you get your flu shot,
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์ถฉ๋ถ„ํ•œ ์ˆ˜๋ฉด์„ ์ทจํ•˜์ง€ ๋ชปํ•œ๋‹ค๋ฉด
์˜ˆ๋ฐฉ ์ ‘์ข…์˜ ํšจ๊ณผ๊ฐ€ ํ›จ์”ฌ ๋–จ์–ด์งˆ ์ˆ˜ ์žˆ๋‹ค๋Š” ๊ฒƒ์ด์ฃ .
01:29
it may render that vaccination far less effective as a consequence.
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01:34
What this tells us,
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์ด ์‚ฌ์‹ค์ด ๋งํ•ด์ฃผ๋Š” ๊ฒƒ์€
01:35
and now what we're starting to learn,
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๊ทธ๋ฆฌ๊ณ  ์šฐ๋ฆฌ๊ฐ€ ์•Œ๊ฒŒ ๋œ ๊ฒƒ์€
01:37
is that it's during sleep at night,
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๋ฐค์— ์ž ์„ ์ž๋Š” ๋™์•ˆ,
01:40
including deep non-REM sleep,
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ํŠนํžˆ ๋น„ ๋ ˜(REM) ์ˆ˜๋ฉด์„ ์ทจํ•  ๋•Œ
01:43
when we actually restock the weaponry
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์šฐ๋ฆฌ์˜ ๋ฉด์—ญ ๊ณต์žฅ์—์„œ๋Š”
01:46
within our immune arsenal.
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์‹ค์ œ๋กœ ๋ฉด์—ญ๋ ฅ์„ ๋ณด์ถฉํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.
01:49
We actually stimulate the production
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์šฐ๋ฆฌ๋Š” ์‹ค์ œ๋กœ ๋‹ค์–‘ํ•œ ๋ฉด์—ญ ์ธ์ž์˜
01:51
of numerous different immune factors.
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์ƒ์„ฑ์„ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค.
01:54
And furthermore,
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๊ฒŒ๋‹ค๊ฐ€
01:55
the body actually increases its sensitivity to those immune factors.
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์šฐ๋ฆฌ ์‹ ์ฒด๋Š” ์‹ค์ œ๋กœ ์ž ์„ ์ž˜ ๋•Œ ๋ฉด์—ญ ์ธ์ž์— ์˜ˆ๋ฏผํ•ด์ง€๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
02:01
So you wake up the next day
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๊ทธ๋ž˜์„œ ์—ฌ๋Ÿฌ๋ถ„์€ ๋‹ค์Œ๋‚  ์•„์นจ์—
02:03
as a more robust immune individual.
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๋” ๊ฐ•๋ ฅํ•œ ๋ฉด์—ญ๋ ฅ์„ ๊ฐ€์ง„ ์‚ฌ๋žŒ์œผ๋กœ ๊นจ์–ด๋‚˜๊ฒŒ ๋˜๋Š”๊ฑฐ์ฃ .
02:07
So when it comes to your immune system,
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๊ทธ๋ ‡๊ธฐ ๋•Œ๋ฌธ์— ๋ฉด์—ญ ์ฒด๊ณ„๋ฅผ ์ƒ๊ฐํ•  ๋•
02:10
you should perhaps think of sleep
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์ˆ˜๋ฉด์„ ๋– ์˜ฌ๋ ค์•ผ ํ•˜๋Š”๋ฐ์š”.
02:12
as one of the best health insurance policies
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์—ฌ๋Ÿฌ๋ถ„์ด ์ทจํ•  ์ˆ˜ ์žˆ๋Š” ์ตœ๊ณ ์˜ ๊ฑด๊ฐ•๋ณดํ—˜ ์ค‘ ํ•˜๋‚˜๊ฐ€
02:15
that you could ever wish for.
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๋ฐ”๋กœ ์ˆ˜๋ฉด์ด๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.
์ด ์›น์‚ฌ์ดํŠธ ์ •๋ณด

์ด ์‚ฌ์ดํŠธ๋Š” ์˜์–ด ํ•™์Šต์— ์œ ์šฉํ•œ YouTube ๋™์˜์ƒ์„ ์†Œ๊ฐœํ•ฉ๋‹ˆ๋‹ค. ์ „ ์„ธ๊ณ„ ์ตœ๊ณ ์˜ ์„ ์ƒ๋‹˜๋“ค์ด ๊ฐ€๋ฅด์น˜๋Š” ์˜์–ด ์ˆ˜์—…์„ ๋ณด๊ฒŒ ๋  ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๊ฐ ๋™์˜์ƒ ํŽ˜์ด์ง€์— ํ‘œ์‹œ๋˜๋Š” ์˜์–ด ์ž๋ง‰์„ ๋”๋ธ” ํด๋ฆญํ•˜๋ฉด ๊ทธ๊ณณ์—์„œ ๋™์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค. ๋น„๋””์˜ค ์žฌ์ƒ์— ๋งž์ถฐ ์ž๋ง‰์ด ์Šคํฌ๋กค๋ฉ๋‹ˆ๋‹ค. ์˜๊ฒฌ์ด๋‚˜ ์š”์ฒญ์ด ์žˆ๋Š” ๊ฒฝ์šฐ ์ด ๋ฌธ์˜ ์–‘์‹์„ ์‚ฌ์šฉํ•˜์—ฌ ๋ฌธ์˜ํ•˜์‹ญ์‹œ์˜ค.

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