Do You Really Need 8 Hours of Sleep Every Night? | Body Stuff with Dr. Jen Gunter | TED

3,723,298 views

2022-11-02 ใƒป TED


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Do You Really Need 8 Hours of Sleep Every Night? | Body Stuff with Dr. Jen Gunter | TED

3,723,298 views ใƒป 2022-11-02

TED


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

00:00
Sleep is so important.
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๋ฒˆ์—ญ: Jae Young Nam ๊ฒ€ํ† : Inha Kim
์ž ์€ ๋งค์šฐ ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค.
00:02
We need it to live.
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์šฐ๋ฆฌ๋Š” ์‚ด๊ธฐ ์œ„ํ•ด, ์ž ์„ ์ž์•ผ ํ•ฉ๋‹ˆ๋‹ค.
00:03
And when we can't sleep, we're desperate for help.
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๊ทธ๋ฆฌ๊ณ , ์ž ์„ ๋ชป ์ž๊ฒŒ ๋˜๋ฉด, ๋„์›€์ด ํ•„์š”ํ•˜๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
00:07
[Body Stuff with Dr. Jen Gunter]
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[์   ๊ฑดํ„ฐ ๋ฐ•์‚ฌ์™€ ํ•จ๊ป˜ํ•˜๋Š” ๋ชธ ์ด์•ผ๊ธฐ]
00:11
But lately, our fascination with sleep feels as if it's taken on an urgency.
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๊ทธ๋Ÿฌ๋‚˜ ์ตœ๊ทผ, ์šฐ๋ฆฌ๋Š” ์•„์ฃผ ๋‹ค๊ธ‰ํ•˜๊ฒŒ ์ž ์— ๋”์šฑ ๋งค๋ฃŒ๋˜๋Š” ๋“ฏํ•ฉ๋‹ˆ๋‹ค.
00:16
Do a quick internet search for sleep and you'll find a slew of articles
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์ž ์„ ์ธํ„ฐ๋„ท์œผ๋กœ ๊ธˆ๋ฐฉ ๊ฒ€์ƒ‰ํ•ด ๋ณด๋ฉด, ๊ธฐ์‚ฌ๊ฐ€ ๋งŽ์ด ๋‚˜์˜ฌ ๊ฒ๋‹ˆ๋‹ค.
00:20
about how to make your sleep perfect.
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์™„๋ฒฝํ•˜๊ฒŒ ์ž ์„ ์ฒญํ•˜๋Š” ๋ฐฉ๋ฒ•์— ๋Œ€ํ•œ ๊ฑฐ์ฃ .
00:22
New gadgets, fancy alarm clocks,
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์ƒˆ๋กœ์šด ๊ธฐ๊ธฐ๋“ค๊ณผ ์ด์œ ์•Œ๋žŒ ์‹œ๊ณ„๊ฐ€ ์žˆ๊ณ ,
00:24
stay away from blue light.
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๋ธ”๋ฃจ ๋ผ์ดํŠธ๋ฅผ ๋ฉ€๋ฆฌํ•˜๋Š” ๊ฒƒ์ด์ฃ .
00:26
There are lots of services, products and advice columns
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์ˆ˜๋งŽ์€ ์„œ๋น„์Šค์™€ ์ œํ’ˆ ๋ฐ ์กฐ์–ธ์ด ๋‹ด๊ธด ๊ธฐ๊ณ ๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค.
00:29
that tell us we're sleeping wrong.
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์ œ๋Œ€๋กœ ์ž๊ณ  ์žˆ์ง€ ์•Š์Œ์„ ์•Œ๋ ค์ฃผ๋Š” ๊ฒƒ๋“ค์ด์ฃ .
00:32
Not enough,
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์ž ์ด ์ถฉ๋ถ„์น˜๋„ ์•Š๊ณ ,
00:33
not quality sleep, wrong position.
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์ˆ˜๋ฉด์˜ ์งˆ์ด ์ข‹์ง€ ์•Š์œผ๋ฉฐ, ์ž์„ธ๋„ ์ž˜๋ชป๋˜์—ˆ๋‹ค๋Š” ๊ฒƒ์„์š”.
00:35
Even worse, you might find scary messaging
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๋”์šฑ ์•ˆ ์ข‹์€ ๊ฒƒ์€, ์ด๋Ÿฐ ์„ฌ๋œฉํ•œ ๋ฉ”์‹œ์ง€๋ฅผ ๋ณผ ์ˆ˜ ์žˆ๋‹ค๋Š” ๊ฑฐ์š”.
00:38
claiming that if you're not sleeping right
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์—ฌ๋Ÿฌ๋ถ„์ด ์ œ๋Œ€๋กœ ์ž ์„ ์ž์ง€ ์•Š์œผ๋ฉด
00:40
your life is going to be shorter,
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์ˆ˜๋ช…์ด ์งง์•„์ง€๊ณ 
00:42
you're going to get all kinds of diseases.
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์—ฌ๋Ÿฌ ๊ฐ€์ง€ ์งˆ๋ณ‘์— ๊ฑธ๋ฆฐ๋‹ค๋Š” ๊ฑฐ์ฃ .
00:44
One of the biggest worries we have about our sleep
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์šฐ๋ฆฌ๊ฐ€ ๊ฑฑ์ •ํ•˜๋Š” ์ˆ˜๋ฉด์— ๊ด€๋ จ๋œ ๊ฐ€์žฅ ํฐ ๋ฌธ์ œ๋Š”,
00:47
is that we're not getting enough
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์ž ์ด ์ถฉ๋ถ„์น˜ ์•Š๊ฑฐ๋‚˜,
00:49
and that anything less than seven hours a night
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7์‹œ๊ฐ„ ๋ฏธ๋งŒ ์ž๊ฒŒ ๋˜๋ฉด
00:52
means that weโ€™re doomed to bad health,
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๊ฑด๊ฐ•์ด ๋‚˜๋น ์งˆ ์ˆ˜๋ฐ–์— ์—†๋‹ค๋Š” ๊ฒ๋‹ˆ๋‹ค.
00:56
everything from high blood pressure to Alzheimerโ€™s disease.
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๊ณ ํ˜ˆ์••์—์„œ ์•Œ์ธ ํ•˜์ด๋จธ ๊ฐ™์€ ๊ฒƒ ๋ชจ๋‘์ฃ .
00:59
But there are two flaws with this kind of messaging.
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ํ•˜์ง€๋งŒ ์ด๋Ÿฌํ•œ ์ข…๋ฅ˜์˜ ๋ฉ”์‹œ์ง€์—๋Š” 2๊ฐ€์ง€ ํ—ˆ์ ์ด ์žˆ์Šต๋‹ˆ๋‹ค.
01:03
The first flaw is that it's not completely accurate.
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์ฒซ ๋ฒˆ์งธ ํ—ˆ์ ์€ ์ด๊ฒƒ์ด ์™„์ „ํžˆ ์ •ํ™•ํ•˜์ง€๋Š” ์•Š๋‹ค๋Š” ๊ฒ๋‹ˆ๋‹ค.
01:06
Seven to eight hours of sleep,
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7~8์‹œ๊ฐ„ ์ˆ˜๋ฉด์€ ์„ฑ์ธ์—๊ฒŒ ๊ถŒ์žฅ๋˜๋Š” ๋ฐ˜๋ฉด,
01:08
while recommended for adults, is just an average.
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๊ทธ์ € ํ‰๊ท ์น˜์ž…๋‹ˆ๋‹ค.
01:11
And while messages have to be simplified for health communication to the public,
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๊ทธ๋ฆฌ๊ณ  ๋Œ€์ค‘์—๊ฒŒ ์†Œ๊ฐœํ•˜๊ธฐ ์œ„ํ•ด,
๊ฑด๊ฐ• ์ปค๋ฎค๋‹ˆ์ผ€์ด์…˜์šฉ์œผ๋กœ ๋ฉ”์‹œ์ง€๋ฅผ ๊ฐ„๋žตํ™”ํ•˜๋ฉด์„œ
01:16
sometimes important nuances get lost.
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๋•Œ๋•Œ๋กœ ๋ฉ”์‹œ์ง€์˜ ์ค‘์š”ํ•˜๋ฉด์„œ ๋ฏธ๋ฌ˜ํ•œ ๋Š๋‚Œ์ด ์ƒ์‹ค๋˜์ฃ .
01:19
So yes, it's true that not getting enough sleep in the long term
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๋”ฐ๋ผ์„œ ์žฅ๊ธฐ์ ์œผ๋กœ ์ถฉ๋ถ„ํ•œ ์ˆ˜๋ฉด์„ ์ทจํ•˜์ง€ ์•Š์œผ๋ฉด,
01:24
is associated with health problems like cardiovascular disease,
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์‹ฌํ˜ˆ๊ด€ ์งˆ, ๋‹น๋‡จ๋ณ‘, ์šฐ์šธ์ฆ๊ณผ ๊ฐ™์€
01:28
diabetes and depression.
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๊ฑด๊ฐ• ๋ฌธ์ œ์™€ ์—ฐ๊ด€๋˜๋Š” ๊ฒƒ์€ ์‚ฌ์‹ค์ž…๋‹ˆ๋‹ค.
01:30
But fixating solely on seven to eight hours
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๊ทธ๋ ‡์ง€๋งŒ ์˜ค๋กœ์ง€ 7~8์‹œ๊ฐ„์œผ๋กœ ๊ณ ์ •ํ•˜๋Š” ๊ฒƒ์€
01:33
ignores the fact that there's a range of sleep that people need.
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์‚ฌ๋žŒ๋“ค์—๊ฒŒ ํ•„์š”ํ•œ ์ˆ˜๋ฉด ๋ฒ”์œ„๊ฐ€ ์žˆ๋‹ค๋Š” ์‚ฌ์‹ค์„ ๋†“์นœ ๊ฑฐ์ฃ .
01:36
The duration of a good night's sleep can be different for different people.
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์ข‹์€ ์ˆ˜๋ฉด ์‹œ๊ฐ„์€ ์‚ฌ๋žŒ๋งˆ๋‹ค ๋‹ค๋ฅผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
01:40
Some adults need eight, but some are just fine on six.
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์–ด๋–ค ์„ฑ์ธ์€ 8์‹œ๊ฐ„์„ ์ž์•ผ ํ•˜์ง€๋งŒ, ๋‹ค๋ฅธ ์„ฑ์ธ์€ 6์‹œ๊ฐ„๋„ ๊ดœ์ฐฎ์Šต๋‹ˆ๋‹ค.
01:44
The second flaw with this kind of doomsday messaging
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์ด๋Ÿฌํ•œ ์ข…๋ง์˜ ๋ฉ”์‹œ์ง€์˜ ๋‘ ๋ฒˆ์งธ ํ—ˆ์ ์€
01:47
is that it can be counterproductive,
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ํŠน๋ณ„ํžˆ ์ˆ˜๋ฉด ๋ฌธ์ œ๊ฐ€ ์žˆ๋Š” ์‚ฌ๋žŒ์—๊ฒŒ๋Š”
01:49
especially for people who do have trouble sleeping.
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์—ญํšจ๊ณผ๊ฐ€ ๋‚  ์ˆ˜ ์žˆ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
01:52
For instance, in 2019,
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์˜ˆ๋ฅผ ๋“ค๋ฉด 2019๋…„์—,
01:54
it was estimated that 21 percent of adults in the US
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๋ฏธ๊ตญ ์„ฑ์ธ์˜ 21%๊ฐ€
01:58
were wearing sleep tracking devices.
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์ˆ˜๋ฉด ์ถ”์  ์žฅ์น˜๋ฅผ ์ฐฉ์šฉํ•œ๋‹ค๊ณ  ์ถ”์ •ํ–ˆ์Šต๋‹ˆ๋‹ค.
02:00
And that number is probably growing.
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๊ทธ๋ฆฌ๊ณ  ๊ทธ ์ˆ˜์น˜๋Š” ์ ์ฐจ ์ฆ๊ฐ€ํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.
02:02
And I get it.
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๊ทธ๋ž˜์„œ ์ €๋Š” ์•Œ๊ฒŒ ๋˜์—ˆ์ฃ .
02:03
It's fascinating to see how much sleep you've gotten each night
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๋งค์ผ ๋ฐค ์–ผ๋งˆ๋‚˜ ์ž ์„ ์žค์œผ๋ฉฐ,
02:07
and to know what part of your night was spent in deep sleep or dreaming.
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๋ฐค์— ์ž๋Š” ๋™์•ˆ ์–ธ์ œ ๊นŠ๊ฒŒ ์ž ์ด ๋“œ๋Š”์ง€ ์•„๋Š” ๊ฒƒ์ด ์ด๋ชฉ์„ ๋Œ์ฃ .
02:11
But having all of that sleep data
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ํ•˜์ง€๋งŒ ๋ชจ๋“  ์ˆ˜๋ฉด ์ •๋ณด๋ฅผ ๋ณด์œ ํ•˜๊ฒŒ ๋˜๋ฉด,
02:13
is causing some people to become obsessed with it,
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์–ด๋–ค ์‚ฌ๋žŒ๋“ค์€ ๊ทธ๊ฒƒ์— ์ง‘์ฐฉํ•˜๊ฒŒ ๋˜์–ด,
02:17
so much so that itโ€™s leading to a condition some call orthosomnia:
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์˜ค์˜ ์ธ๋‹ˆ์•„๋ผ๋Š” ์ƒํƒœ๊ฐ€ ๋˜๊ฒŒ ๋˜์ฃ .
02:22
a preoccupation with the constant need to achieve perfect sleep.
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์ฆ‰, ์ž ์„ ์™„๋ฒฝํ•˜๊ฒŒ ์ž๋Š” ๋ฐ ๋Š์ž„์—†์ด ์‚ฌ๋กœ์žกํžˆ๊ฒŒ ๋˜์ฃ .
02:26
And this condition, ironically, is causing more sleep problems.
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๊ทธ๋ฆฌ๊ณ  ์ด ์ƒํƒœ๋Š” ๋ชจ์ˆœ์ ์œผ๋กœ, ๋” ๋งŽ์€ ์ˆ˜๋ฉด ๋ฌธ์ œ๋ฅผ ์•ผ๊ธฐํ•ฉ๋‹ˆ๋‹ค.
02:31
Now orthosomnia might be an extreme example,
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์˜ค์˜ ์ธ๋‹ˆ์•„๋Š” ๊ทน๋‹จ์ ์ธ ์˜ˆ์‹œ์ผ ์ˆ˜๋„ ์žˆ์ง€๋งŒ,
02:33
but the anxiety of not getting enough sleep
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์ถฉ๋ถ„ํ•œ ์ˆ˜๋ฉด์„ ์ทจํ•˜์ง€ ๋ชปํ•˜๋Š” ๋ถˆ์•ˆ๊ฐ์œผ๋กœ
02:36
is keeping some of us up at night.
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์–ด๋–ค ๋ถ„๋“ค์€ ๋ฐค์ž ์„ ์„ค์น˜๊ฒŒ ๋˜์ฃ .
02:38
So here's what some experts are saying.
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๊ทธ๋ž˜์„œ ์–ด๋–ค ์ „๋ฌธ๊ฐ€๋“ค์€ ์ด๋ ‡๊ฒŒ ๋งํ•ฉ๋‹ˆ๋‹ค.
02:41
Stop fixating on the number
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์ˆซ์ž์— ์ง‘์ฐฉํ•˜์ง€ ๋งˆ์„ธ์š”,
02:43
because that can lead to unrealistic expectations of sleep.
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์ˆ˜์น˜์— ์ง‘์ฐฉํ•˜๋ฉด, ์ˆ˜๋ฉด์— ๋Œ€ํ•ด ํ—ˆํ™ฉ๋œ ๊ธฐ๋Œ€๋ฅผ ํ•˜๊ฒŒ ๋ผ์š”.
02:47
According to Dr. Colleen Carney,
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์‹ฌ๋ฆฌํ•™์ž์ด์ž ๋ผ์ด์Šจ ๋Œ€ํ•™ ์ˆ˜๋ฉด ์—ฐ๊ตฌ์‹ค์˜ ์ฑ…์ž„์ž์ธ,
02:49
a psychologist and the head of the Ryerson University Sleep Lab,
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์ฝœ๋ฆฐ ์ปค๋‹ˆ ๋ฐ•์‚ฌ์— ๋”ฐ๋ฅด๋ฉด,
02:54
the basic questions you should ask yourself are:
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์—ฌ๋Ÿฌ๋ถ„ ์Šค์Šค๋กœ ๋ฌผ์–ด์•ผ ํ•  ๊ธฐ๋ณธ ์งˆ๋ฌธ์€ ๋‹ค์Œ๊ณผ ๊ฐ™์Šต๋‹ˆ๋‹ค.
02:58
Do I feel reasonably well-rested during the day?
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๋‚ฎ ์‹œ๊ฐ„์— ํœด์‹์„ ์ถฉ๋ถ„ํžˆ ์ทจํ•˜์‹œ๋‚˜์š”?
03:01
Do I generally sleep through the night without disturbances?
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๋ณดํ†ต ๋ฐค์— ๋ฐฉํ•ด ์—†์ด ์ˆ˜๋ฉด์„ ์ž˜ ์ทจํ•˜์‹ญ๋‹ˆ๊นŒ?
03:05
Or, if I wake, do I fall back asleep easily?
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ํ˜น์€, ๊นจ์–ด๋‚œ ํ›„, ๋‹ค์‹œ ์‰ฝ๊ฒŒ ์ž ์— ๋“œ์‹œ๋‚˜์š”?
03:08
Can I stay awake through the day without involuntarily falling asleep?
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๋‚˜๋„ ๋ชจ๋ฅด๊ฒŒ ์กธ์ง€ ์•Š๊ณ , ํ•˜๋ฃจ ์ข…์ผ ๊นจ์–ด ์žˆ์„ ์ˆ˜ ์žˆ๋‚˜์š”?
03:12
If your answers are yes to all three,
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์ด 3๊ฐ€์ง€ ๋ชจ๋‘ ๋„ค๋ผ๊ณ  ๋‹ต๋ณ€ํ•˜์…จ๋‹ค๋ฉด,
03:15
you probably don't need to worry about your sleep.
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์—ฌ๋Ÿฌ๋ถ„์€ ์ˆ˜๋ฉด์— ๋Œ€ํ•ด ๊ฑฑ์ •์„ ํ•  ํ•„์š”๊ฐ€ ์—†์Šต๋‹ˆ๋‹ค.
03:17
And if you're struggling with your sleep,
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๊ทธ๋ฆฌ๊ณ  ๋งŒ์•ฝ ์—ฌ๋Ÿฌ๋ถ„์ด ์ž ์„ ์ž˜ ๋ชป ์ž”๋‹ค๋ฉด,
03:20
instead of buying expensive blue light filters
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๋น„์‹ผ ๋ธ”๋ฃจ ๋ผ์ดํŠธ ํ•„ํ„ฐ๋‚˜
03:22
or fancy sleep trackers,
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๊ทธ๋Ÿด์‹ธํ•œ ์ˆ˜๋ฉด ์ถ”์ ๊ธฐ๋ฅผ ๊ตฌ๋งคํ•˜์ง€ ๋ง๊ณ ,
03:24
try talking with your doctor to make sure there aren't any medical conditions
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์˜์‚ฌ์™€ ์ƒ๋‹ดํ•˜์—ฌ, ๋จผ์ € ์ง„๋‹จํ•ด์•ผ ํ• 
03:28
that need to be explored first.
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์งˆ๋ณ‘์ด ์žˆ์ง€ ์•Š์€์ง€ ํ™•์ธํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.
03:30
Then try evidence-based recommendations
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๊ทธ ํ›„ ๋ฏธ๊ตญ์ˆ˜๋ฉด์˜ํ•™ํšŒ๊ฐ€ ์„ค๊ณ„ํ•œ
03:33
laid out by the American Academy of Sleep Medicine.
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์ฆ๊ฑฐ ๊ธฐ๋ฐ˜์˜ ์ถ”์ฒœ์„ ์‹œ๋„ํ•ด ๋ณด์„ธ์š”.
03:37
What's really cool is that there's a highly effective therapy
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๊ต‰์žฅํ•œ ๊ฒŒ, ๋ถˆ๋ฉด์ฆ์ด๋‚˜ CBT-I ์šฉ์œผ๋กœ ์ธ์ง€ํ–‰๋™ ์น˜๋ฃŒ๋ผ๊ณ  ํ•˜๋Š”
03:41
called cognitive behavioral therapy for insomnia, or CBT-I,
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์•„์ฃผ ํšจ๊ณผ๊ฐ€ ์ข‹์€ ์น˜๋ฃŒ๋ฒ•์ด ์žˆ๋Š”๋ฐ,
03:46
It doesnโ€™t have any medications involved.
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์—ฌ๊ธฐ์—๋Š” ๊ด€๋ จ๋œ ์–ด๋– ํ•œ ์•ฝ๋ฌผ์น˜๋ฃŒ๋„ ์—†์Šต๋‹ˆ๋‹ค.
03:49
And it has a really low failure rate.
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๊ทธ๋ฆฌ๊ณ  ์‹คํŒจ์œจ์ด ๋งค์šฐ ๋‚ฎ์Šต๋‹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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