How sleep affects your emotions | Sleeping with Science, a TED series

So exactly, how does a lack of sleep impact our emotional brain?

Prevodilac: Ivana Korom Lektor: Aleksandar Korom

Kako tačno nedostatak sna utiče na naš emocionalni mozak?

Why does that lack of sleep make us

Zašto nas nedostatak sna

so emotionally irrational and hyperreactive?

čini tako emocionalno iracionalnim i hiperreaktivnim?

[Sleeping with Science]

[Spavanje sa naukom]

Well, several years ago, we conducted a brain imaging study.

Pre nekoliko godina, sproveli smo studiju snimanja mozga.

And we took a group of healthy adults.

Uzeli smo grupu zdravih odraslih ljudi.

And we either gave them a full night of sleep

Pustili smo ih da spavaju celu noć

or we sleep-deprived them.

ili smo im uskratili san.

And then the next day, we placed them inside an MRI scanner,

I sledećeg dana smo ih stavili u skener magnetne rezonance

and we looked at how their emotional brain was reacting.

i gledali smo kako je reagovao njihov emotivni mozak.

And we focused on one structure in particular,

Fokusirali smo se na jednu određenu strukturu

it's called the amygdala.

koja se zove amigdala.

And the amygdala is one of the centerpiece regions

Amigdala je jedan od centralnih regiona

for the generation of strong emotional reactions,

za stvaranje snažnih emocionalnih reakcija,

including negative emotional reactions.

uključujući negativne emocionalne reakcije.

Now when we looked at those people who had had a full night of sleep,

Kada smo gledali ljude koji su spavali tokom cele noći,

what we saw was a nice, appropriate moderate degree

videli smo lep, odgovarajući umereni stepen

of reactivity from the amygdala.

reaktivnosti amigdale.

It wasn't as though there was no response at all,

Nije da nije bilo nikakvog odgovora,

but it was an appropriate response.

nego je odgovor bio odgovarajući.

Yet in those people who were sleep-deprived,

Međutim, kod ljudi koji nisu spavali,

that deep emotional brain center was in fact, hyperactive.

taj duboki emocionalni moždani centar je bio hiperaktivan.

Indeed, the amygdala was almost 60 percent more responsive

Zaista, amidala je bila skoro 60 odsto reaktivnija

under conditions of a lack of sleep.

u uslovima uskraćenog sna.

But why was that the case?

Ali zašto se to dešavalo?

And what we went on to discover,

Ono što smo otkrili

is that there's another brain region that's involved.

je da je uključen još jedan deo mozga.

This brain region is called the prefrontal cortex,

On se zove prefrontalni korteks,

and it sits directly above your eyes.

i nalazi se odmah iznad vaših očiju.

And you can think of the prefrontal cortex

Prefrontalni korteks

almost like the CEO of your brain.

je kao izvršni direktor vašeg mozga.

It's very good at making high-level, executive, top-down

Veoma je dobar u donošenju važnih, izvršnih

control decisions and reactions.

kontrolnih odluka i reakcija.

In fact, it's one of the most evolved regions of our brain.

Zapravo, on je jedan od najrazvijenijih delova našeg mozga.

And one of the parts of the brain that it controls

Jedan od delova mozga koje on kontroliše

is this deep emotional center, the amygdala.

je taj duboki emotivni centar, amigdala.

Now in those people who had had a full night of sleep,

Kod onih ljudi koji su spavali cele noći

there was a nice, strong communication and connection

postojala je lepa, jaka komunikacija i povezanost

between the prefrontal cortex,

između prefrontalnog korteksa,

regulating that deep emotional brain center.

koji reguliše taj duboki emotivni centar u mozgu.

But in those people who were sleep-deprived,

Ali kod onih koji nisu spavali,

that communication, that connection between the prefrontal cortex

ta komunikacija i veza između prefrontalnog korteksa

and that deep amygdala emotional brain center

i tog dubokog emocionalnog centra u mozgu, amigdale,

had essentially been severed.

je zapravo bila prekinuta.

And as a consequence,

Posledica toga

the amygdala was responding far more reactively

je da je amigdala bila mnogo reaktivnija

due to a lack of sleep.

zbog nedostatka sna.

It's almost as though without sleep

Skoro kao da bez sna

we become all emotional accelerator pedal,

mi postajemo emotivna pedala gasa

and too little regulatory control brake.

bez ikakve kontrolne kočnice.

And that seems to be the reason that we become so unbuckled

To je izgleda razlog zašto postajemo tako razuzdani

in terms of our emotional integrity

u smislu emocionalnog integriteta,

when we haven't been sleeping well.

kada ne spavamo dobro.

So that's the bad that can happen

To je ono loše što može da se desi

if I take sleep away from you.

ako vam oduzmem san.

But it turns out

Ali ispostavlja se

that there's something good that happens

da se nešto dobro dešava

when you get your sleep back.

kada ponovo dobro spavate.

And sleep, particularly rapid eye movement sleep,

San, posebno faza brzih pokreta očiju,

actually offers a form of emotional first aid.

zapravo pruža oblik emocionalne prve pomoći.

Because it's during sleep at night

Jer tokom noćnog sna

that we take these difficult emotional experiences

mi obrađujemo teška emotivna iskustva

that we've been having during the day,

koja smo imali tokom dana,

and that sleep acts almost like a nocturnal soothing balm,

san je skoro kao noćni umirujući balzam,

taking the sharp edges off those difficult experiences.

koji otupljuje oštre ivice tih teških iskustava.

And so perhaps it's not time that heals all wounds,

Dakle, možda nije vreme to koje leči sve rane,

it's time during sleep that provides that form of emotional convalescence.

nego vreme tokom sna koje omogućava tu vrstu emocionalnog oporavka.

So that when we come back the next day,

Tako da, kad se vratimo sledećeg dana,

we're able to cope with those emotional memories.

sposobni smo da se izborimo sa tim emocionalnim sećanjima.