How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series

Many of us like to start the day with a cup of coffee

Prevodilac: Ivana Korom Lektor: Aleksandar Korom

Mnogi od nas vole da započnu dan šoljom kafe

and perhaps end the day with a glass of wine

i možda da ga završe čašom vina

or some other kind of alcoholic drink.

ili nekim drugim alkoholnim pićem.

But it turns out that these two substances,

Ali ispostavlja se da ove dve supstance,

alcohol and caffeine, can have surprising impacts on our sleep.

alkohol i kofein, mogu imati iznenađujuće uticaje na naš san.

[Sleeping with Science]

[Spavanje sa naukom]

(Music)

(Mirna muzika)

Let's start with caffeine.

Počnimo od kofeina.

Caffeine is in a class of drugs

Kofein je vrsta droge

that we call the psychoactive stimulants.

koje nazivamo psihoaktivnim stimulansima.

And everyone knows that caffeine can make them more alert.

Svi znaju da ih kofein čini budnijima.

It can wake them up.

Može da ih probudi.

But there are at least two additional,

Ali postoje barem dva dodatna,

hidden features of caffeine

skrivena svojstva kofeina

that some people may not be aware of.

kojih neki ljudi možda nisu svesni.

The first is the duration of action of caffeine.

Prvi je trajanje aktivnosti kofeina.

Caffeine, for the average adult,

Za većinu odraslih,

will have what we call a half-life

kofein ima ono što zovemo poluživotom

of about five to six hours.

od oko pet do šest sati.

What that means is that after about five to six hours

To znači da posle oko pet do šest sati,

50 percent of that caffeine that you had

50 posto kofeina koji ste uneli

is still circulating in your system.

još uvek cirkuliše vašim sistemom.

What that also means is that caffeine has a quarter-life

To takođe znači da kofein ima četvrt-život

of about 10 to 12 hours.

od oko 10 do 12 sati.

In other words, let's say that you have a cup of coffee

Drugim rečima, recimo da popijete šolju kafe

at 2pm in the evening.

u dva sata posle podne.

It could be that almost a quarter of that caffeine

Moguće je da se skoro četvrtina tog kofeina

is still swilling around in your brain at midnight.

još uvek kreće vašim mozgom u ponoć.

And as a result, it can make it harder for an individual

Rezultat toga je da je osobama teže

to fall asleep or even stay asleep soundly

da zaspe ili da održe čvrst san

throughout the night.

tokom noći.

So that's the first feature of caffeine.

To je prva osobina kofeina.

The second issue with caffeine

Druga stvar u vezi sa kofeinom

is that it can change the quality of your sleep.

je da on može da promeni kvalitet vašeg sna.

Now some people will tell me

Neki ljudi će reći

that I'm one of those individuals

da sam ja od onih

who can have an espresso with dinner,

koji mogu da popiju espreso uz večeru

and I fall asleep fine, and I can stay asleep.

i zaspim bez problema i spavam bez problema.

But even if that's true, it turns out

Ali čak i da je to istina,

that caffeine can actually decrease the amount

ispostavlja se da kofein može da smanji količinu

of deep, non-rapid eye movement sleep that we have,

dubokog ne-REM sna,

stages three and four of non-REM sleep.

faze tri i četiri ne-REM spavanja.

That's that sort of restorative deep sleep.

To je onaj duboki san koji oporavlja.

And as a consequence, you can wake up the next morning,

Posledica toga je da se sledećeg jutra budite

and you don't feel refreshed,

ne osećajući se osveženo,

you don't feel restored by your sleep.

ne osećate se oporavljeno snom.

But you don't remember waking up,

Ali ne sećate se buđenja,

you don't remember struggling to fall asleep,

ne sećate se da ste imali problema da zaspite,

so you don't make the connection,

pa to ne dovodite u vezu,

but nevertheless you may then find yourself

ali ipak onda možda

reaching for two cups of coffee in the morning to wake up

posežete za dvema šoljicama kafe ujutru kako biste se probudili,

rather than one.

umesto za jednom.

So that's caffeine, but now let's move on to alcohol,

Dobro, to je kofein, hajde da pređemo na alkohol,

because alcohol is perhaps one

jer on je možda jedan

of the most misunderstood sleep aids out there.

od najpogrešnije shvaćenih pomagala za spavanje.

In fact, it's anything but a sleep aid.

U stvari, on je sve osim pomagala za spavanje.

And it can be problematic for your sleep

I može biti problematičan po vaš san

in at least three different ways.

na najmanje tri različita načina.

First, alcohol is in a class of drugs

Prvo, alkohol je vrsta droge

that we call the sedatives.

koje nazivamo sedativima.

But sedation is not sleep.

Ali sedacija nije spavanje.

And studies teach us that those two things

Istraživanja nas uče da su te dve stvari

are really quite different.

zapravo veoma različite.

Sedation is a case

Sedacija je situacija

where we're simply switching off the firing

kada jednostavno isključujemo aktivnost moždanih ćelija,

of the brain cells, particularly in the cortex.

naročito u moždanoj kori.

And that's not natural sleep.

A to nije prirodno spavanje.

In fact, during deep non-rapid eye movement sleep,

U stvari, tokom dubokog ne-REM spavanja,

for example, the brain has this remarkable coordination

na primer, mozak neverovatno koordiniše

of hundreds of thousands of cells

stotinama hiljada ćelija

that all of a sudden fire together,

koje se odjednom aktiviraju zajedno,

and then they all go silent,

a onda sve utihnu,

and then they all fire together, and then they go silent,

pa se potom sve aktiviraju pa potom sve utihnu,

producing these big, powerful brainwaves

praveći velike, moćne moždane talase

of deep non-REM sleep.

dubokog, ne-REM spavanja.

And so that's the first way

To je prvi način

in which alcohol can be problematic.

na koji alkohol može da bude problematičan.

We're mistaking sedation for deep sleep.

Mešamo sedaciju sa dubokim snom.

The second problem with alcohol

Drugi problem sa alkoholom

is that it can actually fragment your sleep.

je to da može da prekida vaš san.

Alcohol can actually trigger and activate during sleep

Alkohol može da tokom sna aktivira

what we call the fight or flight branch

granu nervnog sistema

of the nervous system,

koju zovemo "bori se ili beži",

which will therefore wake you up more frequently

što će vas češće buditi

throughout the night.

tokom noći.

And alcohol can even increase the amount

I alkohol može da poveća količinu

of alerting chemicals that are released by the brain,

hemikalija za budnost koje mozak ispušta,

once again fragmenting your sleep.

opet prekidajući vaš san.

The third and final issue with alcohol and sleep

Treći i poslednji problem sa alkoholom i snom

is that alcohol can actually block

je da alkohol može da blokira

your rapid eye movement sleep, or your dream sleep.

spavanje sa brzim pokretima očiju, tj. spavanje tokom kog se sanja.

And as we'll learn in subsequent episodes,

I kako ćemo saznati u narednim epizodama,

REM sleep, or rapid eye movement sleep, dream sleep,

REM spavanje, ili brzo pokretanje očiju, spavanje sa snom,

provides a collection of benefits,

ima mnogo dobrih strana,

things such as your emotional

kao što su vaše emotivno

and mental health, even creativity.

i mentalno zdravlje, pa i kreativnost.

Now I'm not here to tell anyone how to live.

Nisam ovde da bilo kome govorim kako da živi.

I don't want to be puritanical.

Ne želim da budem puritanac.

I'm just a scientist.

Ja sam samo naučnik.

What I want to try and do is provide you

Želim da pokušam da vam dam

with the information about the relationship

informacije o vezi

between caffeine and alcohol on your sleep

između kofeina i alkohola na vaš san,

so then you can make an informed choice

kako biste doneli informisanu odluku

as to how best you want to live your life

o tome kako najbolje da živite svoj život

when you're trying to prioritize your sleep health.

kada želite da date prednost zdravom spavanju.