Sleep Is Your Superpower | Matt Walker | TED

Prevodilac: Ivana Krivokuća Lektor: Kristina Radosavljević

Thank you very much.

Mnogo vam hvala.

Well, I would like to start with testicles.

Pa, hteo bih da počnem od testisa.

(Laughter)

(Smeh)

Men who sleep five hours a night

Muškarci koji spavaju pet sati svake noći

have significantly smaller testicles than those who sleep seven hours or more.

imaju znatno manje testise od onih koji spavaju sedam i više sati.

(Laughter)

(Smeh)

In addition, men who routinely sleep just four to five hours a night

Osim toga, muškarci koji redovno spavaju samo četiri do pet sati svake noći

will have a level of testosterone

imaće nivo testosterona

which is that of someone 10 years their senior.

kao neko ko je stariji od njih 10 godina.

So a lack of sleep will age a man by a decade

Dakle, zbog nedostatka sna će muškarac ostariti za deceniju

in terms of that critical aspect of wellness.

u pogledu tog kritičnog aspekta blagostanja.

And we see equivalent impairments in female reproductive health

Uočavamo i istovetna oštećenja u reproduktivnom zdravlju žena

caused by a lack of sleep.

koje izaziva nedostatak sna.

This is the best news that I have for you today.

To su najbolje vesti koje danas imam za vas.

(Laughter)

(Smeh)

From this point, it may only get worse.

Nadalje može samo da bude gore.

Not only will I tell you about the wonderfully good things

Ne samo da ću vam pričati o neverovatno dobrim stvarima

that happen when you get sleep,

koje se dešavaju kada se naspavate,

but the alarmingly bad things that happen when you don't get enough,

nego i o alarmantno lošim stvarima koje se dese kada ne spavate dovoljno,

both for your brain and for your body.

kako za mozak, tako i za telo.

Let me start with the brain

Počeću sa mozgom

and the functions of learning and memory,

i funkcijama učenja i pamćenja,

because what we've discovered over the past 10 or so years

jer smo otkrili tokom proteklih desetak godina

is that you need sleep after learning

da vam je potrebno spavanje nakon učenja

to essentially hit the save button on those new memories

da biste u suštini odabrali opciju „sačuvati“ za ta nova sećanja,

so that you don't forget.

tako da ne zaboravite.

But recently, we discovered that you also need sleep before learning

Ali nedavno smo otkrili

da vam je takođe potrebno spavanje pre učenja

to actually prepare your brain,

da biste pripremili mozak,

almost like a dry sponge

gotovo kao da je suvi sunđer,

ready to initially soak up new information.

spreman da odmah upija nove informacije.

And without sleep, the memory circuits of the brain

Bez sna, memorijska kola mozga

essentially become waterlogged, as it were,

u suštini postanu preplavljena, takoreći,

and you can't absorb new memories.

i ne možete da upijate nova sećanja.

So let me show you the data.

Da vam pokažem podatke.

Here in this study, we decided to test the hypothesis

U ovom istraživanju ovde, odlučili smo da proverimo hipotezu

that pulling the all-nighter was a good idea.

da je dobra ideja ostati budan celu noć.

So we took a group of individuals

Uzeli smo grupu osoba

and we assigned them to one of two experimental groups:

i podelili smo ih u dve eksperimentalne grupe:

a sleep group and a sleep deprivation group.

grupu koja je spavala i grupu kojoj je uskraćen san.

Now the sleep group, they're going to get a full eight hours of slumber,

Osobe iz grupe koja spava će dobiti celih osam sati sna,

but the deprivation group, we're going to keep them awake

a grupu koju lišavamo sna ćemo držati budnom

u laboratoriji, pod stalnim nadzorom.

in the laboratory, under full supervision.

There's no naps or caffeine, by the way, so it's miserable for everyone involved.

Inače, nema dremanja ni kofeina, tako da je grozno za sve koji učestvuju.

And then the next day,

Zatim sledećeg dana

we're going to place those participants inside an MRI scanner

stavljamo te učesnike u skener za magnetnu rezonancu

and we're going to have them try and learn a whole list of new facts

i zadamo im da probaju da nauče spisak novih podataka

as we're taking snapshots of brain activity.

dok snimamo aktivnost mozga.

And then we're going to test them

Potom ih testiramo

to see how effective that learning has been.

kako bismo videli koliko je učenje bilo efikasno.

And that's what you're looking at here on the vertical axis.

To vidite ovde na vertikalnoj osi.

And when you put those two groups head to head,

Kada stavite te dve grupe jednu uz drugu,

what you find is a quite significant, 40-percent deficit

otkrivate vrlo značajan gubitak od 40 procenata

in the ability of the brain to make new memories without sleep.

u sposobnosti mozga da upamti nove stvari bez spavanja.

I think this should be concerning,

Mislim da ovo treba da nas zabrine,

considering what we know is happening to sleep

s obzirom na ono što znamo da se sada dešava sa snom

in our education populations right now.

kod našeg stanovništva u procesu obrazovanja.

In fact, to put that in context,

Zapravo, da to stavimo u kontekst,

it would be the difference in a child acing an exam

to bi bila razlika između toga da dete briljira na ispitu

versus failing it miserably -- 40 percent.

naspram toga da ubedljivo padne na njemu - 40 procenata.

And we've gone on to discover what goes wrong within your brain

Nastavili smo sa radom da bismo otkrili šta krene po zlu u mozgu

to produce these types of learning disabilities.

tako da nastanu ove vrste poteškoća u učenju.

And there's a structure that sits

Postoji struktura koja je smeštena

on the left and the right side of your brain, called the hippocampus.

na levoj i desnoj strani mozga, a koja se zove hipokampus.

And you can think of the hippocampus

Hipokampus možete zamisliti

almost like the informational inbox of your brain.

skoro kao prijemno sanduče za informacije u mozgu.

It's very good at receiving new memory files

Vrlo dobro prima nove fajlove u pamćenje

and then holding on to them.

i čuva ih.

And when you look at this structure

Kada pogledamo tu strukturu

in those people who'd had a full night of sleep,

kod ljudi koji su spavali celu noć,

we saw lots of healthy learning-related activity.

vidimo mnogo zdravih aktivnosti u vezi sa učenjem.

Yet in those people who were sleep-deprived,

Dok kod ljudi koji su bili lišeni sna

we actually couldn't find any significant signal whatsoever.

nismo mogli naći nikakav značajan signal.

So it's almost as though sleep deprivation had shut down your memory inbox,

Kao da je uskraćivanje sna ugasilo prijemno sanduče pamćenja,

and any new incoming files -- they were just being bounced.

i svi novi fajlovi koji pristižu jednostavno bivaju odbačeni.

You couldn't effectively commit new experiences to memory.

Ne možete efikasno upamtiti nova iskustva.

So that's the bad that can happen if I were to take sleep away from you,

Dakle, to su loše stvari koje se mogu desiti kada bih vam oduzeo spavanje,

but let me just come back to that control group for a second.

ali vratimo se na trenutak kontrolnoj grupi.

Do you remember those folks that got a full eight hours of sleep?

Sećate se onih ljudi koji su dobili punih osam sati sna?

Well, we can ask a very different question:

Pa, možemo postaviti drugačije pitanje:

What is it about the physiological quality of your sleep

kakva su to fiziološka svojstva sna

when you do get it

da kada dovoljno spavate,

that restores and enhances your memory and learning ability

ona obnavljaju i poboljšavaju memoriju i sposobnost učenja

each and every day?

iz dana u dan?

And by placing electrodes all over the head,

Postavljajući elektrode svuda po glavi,

what we've discovered is that there are big, powerful brainwaves

otkrili smo da postoje veliki, moćni moždani talasi

that happen during the very deepest stages of sleep

koji se dešavaju u najdubljim fazama sna

that have riding on top of them

i koji imaju bljeske na ispupčenjima,

these spectacular bursts of electrical activity

te spektakularne eksplozije električne aktivnosti

that we call sleep spindles.

koje zovemo „vretena spavanja”.

And it's the combined quality of these deep-sleep brainwaves

Kombinovana svojstva ovih moždanih talasa u dubokom snu

that acts like a file-transfer mechanism at night,

deluju kao mehanizam za prenos fajlova tokom noći

shifting memories from a short-term vulnerable reservoir

koji prebacuje sećanja iz nežnog kratkoročnog skladišta

to a more permanent long-term storage site within the brain,

na mesto unutar mozga za dugotrajnije čuvanje,

and therefore protecting them, making them safe.

čime ih štiti, pruža im sigurnost.

And it is important that we understand

Važno je da razumemo

what during sleep actually transacts these memory benefits,

šta to zapravo za vreme spavanja dovodi do tih pogodnosti vezanih za pamćenje,

because there are real medical and societal implications.

jer postoje stvarne medicinske i društvene implikacije.

And let me just tell you about one area

Ispričaću vam o još jednoj oblasti

that we've moved this work out into, clinically,

u koju smo zašli ovim radom, klinički,

which is the context of aging and dementia.

a to je kontekst starenja i demencije.

Because it's of course no secret that, as we get older,

Jer, naravno, nije tajna da sa starenjem

our learning and memory abilities begin to fade and decline.

naše sposobnosti učenja i pamćenja počinju da slabe i opadaju.

But what we've also discovered

Ali takođe smo otkrili

is that a physiological signature of aging is that your sleep gets worse,

da je fiziološka odlika starenja da se san pogoršava,

especially that deep quality of sleep that I was just discussing.

posebno onaj duboki kvalitet sna o kome sam upravo pričao.

And only last year, we finally published evidence

I tek prošle godine smo konačno objavili dokaze

that these two things, they're not simply co-occurring,

da se ove dve stvari ne javljaju istovremeno tek tako,

they are significantly interrelated.

već su značajno povezane.

And it suggests that the disruption of deep sleep

To ukazuje da je remećenje dubokog sna

is an underappreciated factor

potcenjen faktor

that is contributing to cognitive decline or memory decline

koji doprinosi padu kognitivnih sposobnosti i sposobnosti pamćenja

in aging, and most recently we've discovered,

pri starenju, a kako smo skorije otkrili,

in Alzheimer's disease as well.

takođe kod Alchajmerove bolesti.

Now, I know this is remarkably depressing news.

Znam da su ovo vrlo depresivne vesti.

It's in the mail. It's coming at you.

Znate šta vam se sprema. Prikrada vam se.

But there's a potential silver lining here.

Ali tu je i mogućnost za optimizam.

Unlike many of the other factors that we know are associated with aging,

Za razliku od mnogih drugih faktora za koje znamo da su povezani sa starenjem,

for example changes in the physical structure of the brain,

na primer, od promena u fizičkoj strukturi mozga

that's fiendishly difficult to treat.

koje je dozlaboga teško lečiti,

But that sleep is a missing piece in the explanatory puzzle

spavanje je deo koji nedostaje u slagalici objašnjenja

of aging and Alzheimer's is exciting

starenja i Alchajmerove bolesti, što je uzbudljivo

because we may be able to do something about it.

jer možemo nešto da učinimo u vezi sa time.

And one way that we are approaching this at my sleep center

Jedan od načina na koji pristupamo ovome u mom centru za izučavanje spavanja

is not by using sleeping pills, by the way.

nije uzimanje pilula za spavanje, uzgred.

Unfortunately, they are blunt instruments that do not produce naturalistic sleep.

Nažalost, one su manjkavi instrumenti koji ne proizvode prirodni san.

Instead, we're actually developing a method based on this.

Umesto toga razvijamo metod zasnovan na ovome.

It's called direct current brain stimulation.

Naziva se stimulacija mozga jednosmernom strujom.

You insert a small amount of voltage into the brain,

Ubacite malu količinu napona u mozak,

so small you typically don't feel it,

toliko malu da obično ni ne osetite,

but it has a measurable impact.

ali ima uticaj koji se može izmeriti.

Now if you apply this stimulation during sleep in young, healthy adults,

Ako primenite ovu stimulaciju tokom spavanja

kod mladih, zdravih odraslih osoba,

as if you're sort of singing in time with those deep-sleep brainwaves,

kao da se vremenski uskladite sa tim moždanim talasima u dubokom snu,

not only can you amplify the size of those deep-sleep brainwaves,

ne samo da možete povećati te moždane talase dubokog sna,

but in doing so, we can almost double the amount of memory benefit

već time možete gotovo udvostručiti pogodnosti za pamćenje

that you get from sleep.

koje dobijate od spavanja.

The question now is whether we can translate

Sada se postavlja pitanje da li možemo preneti

this same affordable, potentially portable piece of technology

ovu istu pristupačnu, potencijalno prenosivu tehnologiju

into older adults and those with dementia.

kod starijih odraslih osoba i lica sa demencijom.

Can we restore back some healthy quality of deep sleep,

Možemo li povratiti zdravi kvalitet dubokog sna

and in doing so, can we salvage aspects of their learning

i time spasiti aspekte njihove funkcije

and memory function?

učenja i pamćenja?

That is my real hope now.

To je sada moja prava nada.

That's one of our moon-shot goals, as it were.

To je jedan od naših ambicioznih ciljeva, može se reći.

So that's an example of sleep for your brain,

Dakle, to je bio primer kako san utiče na mozak,

but sleep is just as essential for your body.

ali san je takođe suštinski bitan za telo.

We've already spoken about sleep loss and your reproductive system.

Već smo govorili o gubitku sna i reproduktivnom sistemu.

Or I could tell you about sleep loss and your cardiovascular system,

Ili bih mogao da vam pričam o gubitku sna i kardiovaskularnom sistemu,

and that all it takes is one hour.

i trebalo bi mi svega jedan sat.

Because there is a global experiment performed on 1.6 billion people

Zato što postoji globalni eksperiment koji se sprovodi na 1,6 milijardi ljudi

across 70 countries twice a year,

u 70 zemalja dva puta godišnje,

and it's called daylight saving time.

a zove se letnje računanje vremena.

Now, in the spring, when we lose one hour of sleep,

U proleće, kada izgubimo jedan sat sna,

we see a subsequent 24-percent increase in heart attacks that following day.

nekon toga sledećeg dana vidimo 24 odsto više srčanih udara.

In the autumn, when we gain an hour of sleep,

U jesen, kada dobijemo jedan sat sna,

we see a 21-percent reduction in heart attacks.

primećujemo smanjenje broja srčanih udara za 21 odsto.

Isn't that incredible?

Zar to nije neverovatno?

And you see exactly the same profile for car crashes, road traffic accidents,

Potpuno isti profil primećujete kod sudara, saobraćajnih nesreća,

even suicide rates.

čak i kod stope samoubistava.

But as a deeper dive, I want to focus on this:

Ali da bismo pogledali dublje, hteo bih da se fokusiram na sledeće:

sleep loss and your immune system.

nedostatak sna i imuni sistem.

And here, I'll introduce these delightful blue elements in the image.

Predstaviću vam na slici ove divne plave elemente.

They are called natural killer cells,

Nazivaju se ćelije prirodne ubice,

and you can think of natural killer cells almost like the secret service agents

a možete razmišljati o njima gotovo kao o tajnim agentima

of your immune system.

imunog sistema.

They are very good at identifying dangerous, unwanted elements

Vrlo dobro pronalaze opasne, neželjene elemente

and eliminating them.

i uklanjaju ih.

In fact, what they're doing here is destroying a cancerous tumor mass.

Zapravo, ovde uništavaju kancerogenu masu tumora.

So what you wish for is a virile set of these immune assassins

Dakle, želeli biste da imate snažan skup ovih imunoloških ubica

at all times,

u svako doba,

and tragically, that's what you don't have if you're not sleeping enough.

a tragično je to da ih nemate kada ne spavate dovoljno.

So here in this experiment,

U ovom eksperimentu ovde

you're not going to have your sleep deprived for an entire night,

neće vam biti uskraćen san cele noći,

you're simply going to have your sleep restricted to four hours

već će vam biti ograničen na četiri sata

for one single night,

samo jedne noći,

and then we're going to look to see what's the percent reduction

i onda ćete pogledati koliko je percentualno smanjenje

in immune cell activity that you suffer.

aktivnosti imunih ćelija koje ćete pretrpeti.

And it's not small -- it's not 10 percent,

A nije malo - nije 10 posto,

it's not 20 percent.

nije 20 posto.

There was a 70-percent drop in natural killer cell activity.

Došlo je do pada od 70 procenata u aktivnosti ćelija prirodnih ubica.

That's a concerning state of immune deficiency,

To je zabrinjavajuće stanje imunološkog deficita,

and you can perhaps understand why we're now finding

i možda možete razumeti zašto sada otkrivamo

significant links between short sleep duration

značajnu povezanost između kratkog trajanja sna

and your risk for the development of numerous forms of cancer.

i rizika od razvoja brojnih vrsta raka.

Currently, that list includes cancer of the bowel,

Taj spisak trenutno obuhvata rak creva,

cancer of the prostate and cancer of the breast.

rak prostate i rak dojke.

In fact, the link between a lack of sleep and cancer is now so strong

Zapravo, veza između nedostatka sna i raka je sada tako jaka

that the World Health Organization

da je Svetska zdravstvena organizacija

has classified any form of nighttime shift work

klasifikovala svaku vrstu rada u trećoj smeni

as a probable carcinogen,

kao mogući karcinogen,

because of a disruption of your sleep-wake rhythms.

zbog remećenja ritma spavanja i buđenja.

So you may have heard of that old maxim

Možda ste čuli onu staru izreku

that you can sleep when you're dead.

da ćete moći da spavate kad umrete.

Well, I'm being quite serious now --

Pa, sada sam prilično ozbiljan -

it is mortally unwise advice.

to je smrtno nesmotren savet.

We know this from epidemiological studies across millions of individuals.

Znamo to na osnovu epidemioloških studija na milionima pojedinaca.

There's a simple truth:

Istina je jednostavna:

the shorter your sleep, the shorter your life.

što kraće spavate, kraći vam je život.

Short sleep predicts all-cause mortality.

Kratak san predviđa smrtnost od bilo kog uzroka.

And if increasing your risk for the development of cancer

I kao da povećanje rizika za razvoj raka

or even Alzheimer's disease

ili čak i Alchajmerove bolesti

were not sufficiently disquieting,

nije dovoljno uznemirujuće,

we have since discovered that a lack of sleep will even erode

u međuvremenu smo otkrili da će nedostatak sna čak narušiti

the very fabric of biological life itself,

samo tkivo biološkog života,

your DNA genetic code.

genetski kod DNK.

So here in this study, they took a group of healthy adults

U ovom istraživanju ovde su uzeli grupu zdravih odraslih osoba

and they limited them to six hours of sleep a night

i ograničili su im san na šest sati svake noći

for one week,

u toku jedne nedelje,

and then they measured the change in their gene activity profile

i zatim su merili promene u profilu aktivnosti gena

relative to when those same individuals

u poređenju sa aktivnostima kod istih pojedinaca

were getting a full eight hours of sleep a night.

kada bi svake noći dobili čitavih osam sati sna.

And there were two critical findings.

Došlo se do dva ključna nalaza.

First, a sizable and significant 711 genes

Prvo, 711 velikih i značajnih gena

were distorted in their activity,

imalo je izmenjenu aktivnost

caused by a lack of sleep.

usled nedostatka sna.

The second result was that about half of those genes

Drugi rezultat je bio da je otprilike polovina tih gena

were actually increased in their activity.

povećala svoju aktivnost.

The other half were decreased.

Druga polovina ju je smanjila.

Now those genes that were switched off by a lack of sleep

Ti geni koji su se ugasili zbog nedostatka sna

were genes associated with your immune system,

bili su geni u vezi sa imunim sistemom,

so once again, you can see that immune deficiency.

tako da opet možete videti taj imunološki deficit.

In contrast, those genes that were actually upregulated

Nasuprot tome, oni geni koji su zapravo intenzivirali

or increased by way of a lack of sleep,

ili povećali aktivnost zbog nedostatka sna

were genes associated with the promotion of tumors,

bili su geni u vezi sa pospešivanjem tumora,

genes associated with long-term chronic inflammation within the body,

geni povezani sa dugotrajnim hroničnim upalama u telu,

and genes associated with stress,

i geni u vezi sa stresom

and, as a consequence, cardiovascular disease.

i posledično, kardiovaskularnim bolestima.

There is simply no aspect of your wellness

Jednostavno ne postoji aspekt zdravlja

that can retreat at the sign of sleep deprivation

koji može izmaći pojavi deprivacije sna

and get away unscathed.

i proći bez problema.

It's rather like a broken water pipe in your home.

To je kao da kod kuće imate oštećenu cev za vodu.

Sleep loss will leak down into every nook and cranny

Gubitak sna će procuriti u svaki kutak

of your physiology,

vaše fiziologije,

even tampering with the very DNA nucleic alphabet

pa čak i zadirati u samu nukleinsku abecedu DNK

that spells out your daily health narrative.

koja ispisuje priču vašeg svakodnevnog zdravlja.

And at this point, you may be thinking,

Možda se u ovom trenutku pitate:

"Oh my goodness, how do I start to get better sleep?

„O, bože, kako da počnem da spavam bolje?

What are you tips for good sleep?"

Koje savete imate za bolji san?“

Well, beyond avoiding the damaging and harmful impact

Pa, osim izbegavanja štetnog uticaja

of alcohol and caffeine on sleep,

alkohola i kofeina na san,

and if you're struggling with sleep at night,

a ako se mučite sa spavanjem u toku noći,

avoiding naps during the day,

izbegavanja dremki tokom dana,

I have two pieces of advice for you.

imam dva saveta za vas.

The first is regularity.

Prvi je pravilnost.

Go to bed at the same time, wake up at the same time,

Idite u krevet u isto vreme, probudite se u isto vreme,

no matter whether it's the weekday or the weekend.

bez obzira na to da li je radni dan ili je vikend.

Regularity is king,

Pravilnost je zakon,

and it will anchor your sleep

učvrstiće vam san

and improve the quantity and the quality of that sleep.

i poboljšati njegov kvantitet i kvalitet.

The second is keep it cool.

Drugi je da se rashladite.

Your body needs to drop its core temperature

Telo treba da spusti temperaturu

by about two to three degrees Fahrenheit to initiate sleep

za oko jedan ili dva stepena Celzijusa da bi se utonulo u san

and then to stay asleep,

i da bi se san održao,

and it's the reason you will always find it easier

i iz tog razloga će vam uvek biti lakše

to fall asleep in a room that's too cold

da zaspite u sobi koja je previše hladna

than too hot.

nego u onoj koja je previše topla.

So aim for a bedroom temperature of around 65 degrees,

Zato težite ka temperaturi spavaće sobe od oko 65 stepeni Farenhajta,

or about 18 degrees Celsius.

ili oko 18 stepeni Celzijusa.

That's going to be optimal for the sleep of most people.

To je najpovoljnije za san većine ljudi.

And then finally, in taking a step back, then,

I najzad, ako se vratimo korak unazad,

what is the mission-critical statement here?

koja je ovde ključna poruka?

Well, I think it may be this:

Pa, mislim da je to sledeće:

sleep, unfortunately, is not an optional lifestyle luxury.

spavanje, nažalost, nije neobavezni luksuz u životu.

Sleep is a nonnegotiable biological necessity.

Spavanje je bespogovorna biološka nužnost.

It is your life-support system,

To je sistem za održavanje života,

and it is Mother Nature's best effort yet at immortality.

i to je do sada najpribližnije besmrtnosti što je učinila majka priroda.

And the decimation of sleep throughout industrialized nations

Narušavanje sna u industrijalizovanim nacijama

is having a catastrophic impact on our health, our wellness,

ostavlja katastrofalne posledice po naše zdravlje, naše blagostanje,

even the safety and the education of our children.

čak i po bezbednost i obrazovanje naše dece.

It's a silent sleep loss epidemic,

To je tiha epidemija gubitka sna,

and it's fast becoming one of the greatest public health challenges

i ubrzano postaje jedan od najvećih problema javnog zdravlja

that we face in the 21st century.

sa kojima se suočavamo u 21. veku.

I believe it is now time for us to reclaim our right

Smatram da je došlo vreme da povratimo naše pravo

to a full night of sleep,

na celonoćno spavanje,

and without embarrassment

i to bez sramote

or that unfortunate stigma of laziness.

ili te nesrećne stigme lenjosti.

And in doing so, we can be reunited with the most powerful elixir of life,

Na taj način se možemo ponovo ujediniti sa najmoćnijim eliksirom života,

the Swiss Army knife of health, as it were.

švajcarskim nožem zdravlja, može se reći.

And with that soapbox rant over,

I za kraj ovog besedničkog naglabanja,

I will simply say, good night, good luck,

jednostavno ću reći laku noć, srećno,

and above all ...

i pre svega...

I do hope you sleep well.

Nadam se da ćete lepo spavati.

Thank you very much indeed.

Mnogo vam hvala.

(Applause)

(Aplauz)

Thank you.

Hvala.

(Applause)

(Aplauz)

Thank you so much.

Hvala puno.

David Biello: No, no, no. Stay there for a second.

Dejvid Bjelo: Ne, ne, ne. Ostani na sekundu.

Good job not running away, though. I appreciate that.

Super je što nisi pobegao. Cenim to.

So that was terrifying.

Pa, to je bilo zastrašujuće.

Matt Walker: You're welcome. DB: Yes, thank you, thank you.

Met Voker: Nema na čemu. DB: Da, hvala ti, hvala.

Since we can't catch up on sleep, what are we supposed to do?

Pošto ne možemo da nadoknadimo san, šta treba da radimo?

What do we do when we're, like, tossing and turning in bed late at night

Šta da radimo kada se, recimo, prevrćemo u krevetu kasno noću,

or doing shift work or whatever else?

kada radimo u smenama, ili šta god da je u pitanju?

MW: So you're right, we can't catch up on sleep.

MV: U pravu si, ne možemo da nadoknadimo san.

Sleep is not like the bank.

Spavanje nije kao banka.

You can't accumulate a debt

Ne možete da nagomilate dug

and then hope to pay it off at a later point in time.

i onda se nadate da ćete ga kasnije isplatiti.

I should also note the reason that it's so catastrophic

Takođe treba da napomenem da je razlog zbog čega je to katastrofa

and that our health deteriorates so quickly,

i zašto se naše zdravlje vrlo brzo pogoršava,

first, it's because human beings are the only species

najpre, zato što su ljudi jedina vrsta

that deliberately deprive themselves of sleep

koja namerno uskraćuje sebi san

for no apparent reason.

bez ikakvog razloga.

DB: Because we're smart.

DB: Zato što smo pametni.

MW: And I make that point because it means that Mother Nature,

MV: A to iznosim jer to znači da majka priroda,

throughout the course of evolution,

celim tokom evolucije,

has never had to face the challenge of this thing called sleep deprivation.

nikada nije morala da se suoči sa problemom lišavanja sna.

So she's never developed a safety net,

Zato nikada nije razvila sigurnosnu mrežu,

and that's why when you undersleep,

i zato kada nedovoljno spavate,

things just sort of implode so quickly, both within the brain and the body.

stvari se vrlo brzo uruše, kako u mozgu, tako i u telu.

So you just have to prioritize.

Tako da morate odrediti prioritete.

DB: OK, but tossing and turning in bed,

DB: Okej, ali što se tiče prevrtanja u krevetu,

what do I do?

šta da radim?

MW: So if you are staying in bed awake for too long,

MV: Ako si predugo budan u krevetu,

you should get out of bed and go to a different room

treba da ustaneš, odeš u drugu sobu

and do something different.

i radiš nešto drugo.

The reason is because your brain will very quickly associate your bedroom

Razlog je taj što će tvoj mozak vrlo brzo povezati spavaću sobu

with the place of wakefulness,

sa mestom budnosti,

and you need to break that association.

i treba da prekineš tu vezu.

So only return to bed when you are sleepy,

Dakle, vrati se u krevet samo kada si pospan,

and that way you will relearn the association that you once had,

i tako ćeš ponovo naučiti vezu koju si imao ranije,

which is your bed is the place of sleep.

a to je da je krevet mesto za spavanje.

So the analogy would be,

Analogija tome bi bila

you'd never sit at the dinner table, waiting to get hungry,

da nikad ne bi sedeo za trpezarijskim stolom

čekajući da ogladniš,

so why would you lie in bed, waiting to get sleepy?

pa zašto bi ležao u krevetu čekajući da ti se prispava?

DB: Well, thank you for that wake-up call.

DB: Pa, hvala na tom pozivu na buđenje.

Great job, Matt.

Odlično obavljeno, Met.

MW: You're very welcome. Thank you very much.

MV: Nema na čemu. Hvala.