Why do we sleep? | Russell Foster

Prevodilac: Maja Budišin Lukin Lektor: Mile Živković

What I'd like to do today is talk about one of my favorite subjects,

Danas bih želeo da govorim

o jednoj od mojih omiljenih tema,

and that is the neuroscience of sleep.

a to je neurologija sna.

Now, there is a sound --

Postoji zvuk -

(Alarm clock)

(Alarm) -

Ah, it worked!

aaa, uspelo je -

A sound that is desperately familiar to most of us,

očajnički poznat većini od nas,

and of course it's the sound of the alarm clock.

naravno, zvuk budilnika.

And what that truly ghastly, awful sound does

Taj zaista jezivi zvuk

is stop the single most important behavioral experience

prekida nam najvažnije iskustveno ponašanje

that we have, and that's sleep.

koje imamo, a to je san.

If you're an average sort of person,

Ako ste prosečan čovek,

36 percent of your life will be spent asleep,

36% vašeg života će proći u spavanju,

which means that if you live to 90,

što znači da ako doživite 90.,

then 32 years will have been spent entirely asleep.

prospavaćete ukupno 32 godine.

Now what that 32 years is telling us is that sleep at some level is important.

Te 32 godine nam govore

da je san na nekom nivou važan.

And yet, for most of us, we don't give sleep a second thought.

I pored toga, većina o njemu ni ne pomisli.

We throw it away.

Odbacujemo ga.

We really just don't think about sleep.

Zaista ne mislimo o snu.

And so what I'd like to do today is change your views,

I zato bih danas želeo

da promenim vaše stavove,

change your ideas and your thoughts about sleep.

ideje i razmišljanja o snu.

And the journey that I want to take you on,

Želim da vas povedem na putovanje

na koje moramo krenuti iz davnina.

we need to start by going back in time.

"Enjoy the honey-heavy dew of slumber."

"Nek' medno-tešku rosu sna uživa."

Any ideas who said that?

Imate li predstavu ko je to rekao?

Shakespeare's Julius Caesar.

Šekspirov Julije Cezar (Brut).

Yes, let me give you a few more quotes.

Da, dozvolite mi još nekoliko citata:

"O sleep, O gentle sleep, nature's soft nurse,

"O snu, nežni snu, blaga prirodna negovateljice,

how have I frighted thee?"

čime sam te uplašio?"

Shakespeare again, from -- I won't say it --

Ponovo Šekspir iz neću reći koje

the Scottish play.

škotske predstave. [Ispravka:Henri IV, drugi deo]

(Laughter)

(Smeh)

From the same time:

Iz istog vremena:

"Sleep is the golden chain that ties health and our bodies together."

"San je zlatan lančić

koji povezuje zdravlje i naša tela"

Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.

Izuzetno dalekovido od Tomasa Dekera,

još jednog elizabetanskog dramaturga.

But if we jump forward 400 years,

Ali, ako preskočimo 400 godina,

the tone about sleep changes somewhat.

opis sna se ponešto menja.

Ovo je s početka 20. veka od Tomasa Edisona:

This is from Thomas Edison, from the beginning of the 20th century:

"Sleep is a criminal waste of time and a heritage from our cave days."

"San je krivično gubljenje vremena

i naše nasleđe iz pećinskog doba." Dum.

Bang!

(Smeh)

(Laughter)

And if we also jump into the 1980s, some of you may remember

Takođe, ako preskočimo u 1980-te,

neki od vas će se setiti objavljene izjave

that Margaret Thatcher was reported to have said,

Margaret Tačer: "Spavanje je za mlakonje."

"Sleep is for wimps."

And of course the infamous -- what was his name? --

Naravno i nepopularni - kako se zvao? -

the infamous Gordon Gekko from "Wall Street" said,

nepopularni Gordon Geko iz Volstrita je rekao:

"Money never sleeps."

"Novac nikada ne spavа."

What do we do in the 20th century about sleep?

Šta radimo u 20. veku sa snom?

Well, of course, we use Thomas Edison's light bulb

Koristimo, naravno, Edisonovu sijalicu

to invade the night, and we occupied the dark,

da bismo napali noć i okupirali mrak,

and in the process of this occupation,

a u procesu ove okupacije

prema snu se odnosimo skoro kao prema bolesti.

we've treated sleep as an illness, almost.

We've treated it as an enemy.

Kao da nam je neprijatelj.

At most now, I suppose, we tolerate the need for sleep,

Mislim da danas u najboljem slučaju, tolerišemo potrebu za snom,

a u najgorem možda mnogi od nas smatraju

and at worst perhaps many of us think of sleep

as an illness that needs some sort of a cure.

da je san bolest koju bi trebalo lečiti.

And our ignorance about sleep is really quite profound.

Naše neznanje o snu je zaista prilično duboko.

Why is it? Why do we abandon sleep in our thoughts?

Zbog čega? Zašto odbacujemo pomisao na san?

Well, it's because you don't do anything much while you're asleep, it seems.

Izgleda zato, što dok spavate

ne radite ništa naročito.

Ne jedete. Ne pijete.

You don't eat. You don't drink.

And you don't have sex.

Ne upražnjavate seks.

Well, most of us anyway.

Bar većina od nas.

And so, therefore it's --

I zato je to -

Sorry.

Izvinite. To je potpuno gubljenje vremena, zar ne? Pogrešno.

It's a complete waste of time, right?

Wrong.

Actually, sleep is an incredibly important part of our biology,

San je neverovatno važan deo naše biologije

and neuroscientists are beginning to explain

i neurolozi počinju da objašnjavaju

why it's so very important.

zašto je toliko važan.

So let's move to the brain.

Zato pređimo na mozak.

Now, here we have a brain.

Ovde imamo mozak.

This is donated by a social scientist,

Ovo je donirao jedan sociolog

koji je rekao da ne zna šta je to

and they said they didn't know what it was or indeed, how to use it, so --

i kako da ga koristi, pa -

(Laughter)

(Smeh)

Sorry.

Izvinite.

So I borrowed it.

Pa sam ga pozajmio. Mislim da nisu primetili. Dobro.

I don't think they noticed. OK.

(Smeh)

(Laughter)

The point I'm trying to make is that when you're asleep,

Poenta na koju pokušavam da ukažem je

this thing doesn't shut down.

da se ova stvar ne gasi dok spavate.

In fact, some areas of the brain are actually more active

U stvari, neki delovi mozga su čak aktivniji

u toku sna nego u budnom stanju.

during the sleep state than during the wake state.

The other thing that's really important about sleep

Druga veoma važna stvar o snu je

is that it doesn't arise from a single structure within the brain,

da ne nastaje iz pojedinog sklopa u mozgu,

već je do neke mere svojina mreže,

but is to some extent a network property.

If we flip the brain on its back --

a ako okrenete mozak na leđa -

I love this little bit of spinal cord here --

volim ovaj ovde mali deo kičmene moždine -

this bit here is the hypothalamus,

taj mali deo je hipotalamus

and right under there is a whole raft of interesting structures,

i ovde ispod je čitav niz interesantnih sklopova,

not least the biological clock.

između kojih je i biološki sat.

The biological clock tells us when it's good to be up,

Biološki sat nam govori kada je dobro da smo budni,

when it's good to be asleep,

a kada da spavamo

and what that structure does is interact

i taj sklop vrši interakciju

sa čitavim nizom drugih delova hipotalamusa,

with a whole raft of other areas within the hypothalamus,

the lateral hypothalamus, the ventrolateral preoptic nuclei.

lateralnim hipotalamusom, ventrolateralnim preoptičkim jedrom.

All of those combine,

Svi oni se kombinuju i šalju projekcije

and they send projections down to the brain stem here.

dо mоždanog stabla ovde.

The brain stem then projects forward

Zatim moždano stablo projektuje dalje

and bathes the cortex, this wonderfully wrinkly bit over here,

i obliva korteks, ovaj naborani deo ovde,

with neurotransmitters that keep us awake

neurotransmiterima koji nas drže budnim

and essentially provide us with our consciousness.

i pružaju nam svest.

Tako san nastaje iz niza

So sleep arises from a whole raft

of different interactions within the brain,

različitih interakcija u mozgu,

and essentially, sleep is turned on and off

odnosno, njegovo uključivanje i isključivanje

as a result of a range of interactions in here.

je rezultat tog niza moždanih interakcija.

Dobro. Gde smo ono stali?

OK. So where have we got to?

We've said that sleep is complicated

Rekli smo da je san komplikovan

and it takes 32 years of our life.

i da nam uzima 32 godine života.

But what I haven't explained is what sleep is about.

Ali nisam objasnio šta je san.

So why do we sleep?

Zašto spavamo?

And it won't surprise any of you that, of course,

I, naravno, nikoga od vas neće iznenaditi

as scientists, we don't have a consensus.

da se mi naučnici međusobno ne slažemo.

There are dozens of different ideas about why we sleep,

Postoje desetine različitih teorija o tome zašto spavamo,

skiciraću vam ih tri.

and I'm going to outline three of those.

The first is sort of the restoration idea,

Prva je neka vrsta teorije restauracije

and it's somewhat intuitive.

i donekle je intuitivna.

Essentially, all the stuff we've burned up during the day,

Ključno je da sve što smo izgoreli tokom dana,

we restore, we replace, we rebuild during the night.

u toku noći popravljamo, zamenjujemo, obnavljamo.

And indeed, as an explanation, it goes back to Aristotle,

Objašnjenje se pronalazi

u vraćanju na Aristotela,

so that's what -- 2,300 years ago.

znači, pre 2.300 godina.

It's gone in and out of fashion.

To ulazi i izlazi iz mode.

It's fashionable at the moment

Momentalno je moderno, jer se pokazalo

because what's been shown is that within the brain,

da je u mozgu ceo niz gena

a whole raft of genes have been shown to be turned on only during sleep,

koji se uključuju samo za vreme spavanja

and those genes are associated with restoration and metabolic pathways.

i oni su povezani sa oporavkom

i metaboličkim putevima.

So there's good evidence for the whole restoration hypothesis.

Dakle, postoji dobar dokaz za hipotezu restauracije.

What about energy conservation?

Šta jе sa očuvanjem energije?

Again, perhaps intuitive.

Opet, možda je intuitivno.

You essentially sleep to save calories.

Vi, navodno, spavate da biste uštedeli kalorije.

Now, when you do the sums, though, it doesn't really pan out.

Međutim, kada ubacite iznose

to se baš i ne pokaže.

If you compare an individual who has slept at night,

Ako uporedite nečije noćno spavanje

i budnost bez mnogo kretanja,

or stayed awake and hasn't moved very much,

ušteđena energija spavanjem iznosi oko 110 kalorija na noć.

the energy saving of sleeping is about 110 calories a night.

Now, that's the equivalent of a hot dog bun.

To je jednako jednoj kifli za hot dog.

Now, I would say that a hot dog bun

Rekao bih da je kifla za hot dog

is kind of a meager return

mršava zamena za tako komplikovano

for such a complicated and demanding behavior as sleep.

i zahtevno ponašanje kao što je san.

So I'm less convinced by the energy conservation idea.

Teorija o očuvanju energije mi je manje uverljiva.

But the third idea I'm quite attracted to,

Ali treća teorija me je privukla,

which is brain processing and memory consolidation.

a to je moždana obrada i konsolidacija memorije.

What we know is that, if after you've tried to learn a task,

Kada pokušavamo da naučimo nešto,

a lišeni smo sna, znamo

and you sleep-deprive individuals,

the ability to learn that task is smashed.

da je sposobnost učenja narušena.

It's really hugely attenuated.

Zaista je izuzetno oslabljena.

So sleep and memory consolidation is also very important.

Zato je veoma važan san i konsolidacija memorije.

However, it's not just the laying down of memory

Međutim, ne radi se samo o utvrđivanju

and recalling it.

i prizivanju memorije.

What's turned out to be really exciting

Ispostavilo se zaista uzbudljivo

da je naša sposobnost dolaženja do novih rešenja

is that our ability to come up with novel solutions to complex problems

složenih problema noćnim snom jako povećana.

is hugely enhanced by a night of sleep.

Procenjeno je da nam je to trostruko korisno.

In fact, it's been estimated to give us a threefold advantage.

Sleeping at night enhances our creativity.

Noćno spavanje povećava našu kreativnost.

And what seems to be going on is that, in the brain,

Izgleda da se tada u mozgu

one važne neuronske veze,

those neural connections that are important,

those synaptic connections that are important,

one važne sinapse,

are linked and strengthened,

povezuju i ojačavaju,

while those that are less important tend to fade away and be less important.

dok one manje važne

blede i postaju manje važne.

OK.

Dobro. Imali smo tri objašnjenja zašto spavamo

So we've had three explanations for why we might sleep,

and I think the important thing to realize is that the details will vary,

i mislim da je važno shvatiti da će se detalji razlikovati,

a da verovatno spavamo zbog mnogo različitih razloga.

and it's probable we sleep for multiple different reasons.

But sleep is not an indulgence.

Ali san nije zadovoljenje.

It's not some sort of thing that we can take on board rather casually.

Nije nešto prema čemu se može odnositi nemarno.

I think that sleep was once likened to an upgrade

Mislim da je san jednom upoređen sa nadgradnjom

from economy to business class, you know, the equivalent of.

od ekonomske u biznis klasu, kao ekvivalent tome.

It's not even an upgrade from economy to first class.

Тo nije nadgradnja ni iz ekonomske u prvu klasu.

The critical thing to realize is that if you don't sleep,

Ključno je da shvatite

da ako ne spavate, ne letite.

you don't fly.

Essentially, you never get there.

U suštini, nikada ne napredujete,

And what's extraordinary about much of our society these days

a neobično je da je većina našeg društva danas

is that we are desperately sleep-deprived.

na žalost lišena sna.

So let's now look at sleep deprivation.

Pogledajmo sada na lišavanje sna.

Ogromni sektori društva su lišeni sna,

Huge sectors of society are sleep-deprived,

pogledajmo na naš san-o-metar.

and let's look at our sleep-o-meter.

So in the 1950s, good data suggests that most of us

U 1950-tim smo prema dobrim podacima

were getting around eight hours of sleep a night.

imali oko osam sati noćnog sna.

Nowadays, we sleep one and a half to two hours less every night,

Danas spavamo 1,5 - 2 sata manje svake noći,

so we're in the six-and-a-half-hours every-night league.

tako smo u svakonoćnoj ligi od 6 i po sati.

For teenagers, it's worse, much worse.

Za tinejdžere je to još mnogo gore.

They need nine hours for full brain performance,

Njima je neophodno 9 sati za potpuni rad mozga,

and many of them, on a school night, are only getting five hours of sleep.

a mnogi od njih, u noćima dok traje škola

imaju samo po 5 sati sna.

It's simply not enough.

To jednostavno nije dovoljno.

If we think about other sectors of society -- the aged;

Ako pomislimo na druge sektore društva, na stare,

if you are aged, then your ability to sleep in a single block

ako ste stari, vaša je sposobnost spavanja u neprekidnom ciklusu

is somewhat disrupted, and many sleep, again,

donekle poremećena i mnogi spavaju, opet,

less than five hours a night.

manje od 5 sati na noć.

Shift work.

Rad u smenama je izvanredan slučaj,

Shift work is extraordinary,

perhaps 20 percent of the working population,

tu je možda 20% radne populacije,

ali telesni sat se ne menja prema zahtevima

and the body clock does not shift to the demands of working at night.

noćnog rada.

It's locked onto the same light-dark cycle as the rest of us.

Fiksiran je za isti ciklus svetlosti i tame kao kod nas ostalih.

Kada jadni, ostareli radnik u smenama odlazi kući

So when the poor old shift worker is going home

to try and sleep during the day, desperately tired,

da bi pokušao da zaspi u toku dana, užasno umoran,

the body clock is saying, "Wake up. This is the time to be awake."

telesni sat mu kaže: "Probudi se. Ovo je vreme za budnost."

So the quality of sleep that you get as a night shift worker

Tako je kvalitet sna radnika noćne smene

is usually very poor, again in that sort of five-hour region.

obično vrlo slab, opet u tom 5-časovnom okviru.

And then, of course, tens of millions of people suffer from jet lag.

Zatim, naravno, desetine miliona ljudi

pate od džetlega.

So who here has jet lag?

Ko ovde ima džetleg?

Well, my goodness gracious.

O bože mili.

Well, thank you very much indeed for not falling asleep,

Mnogo vam hvala što niste zaspali

because that's what your brain is craving.

jer za tim vaš mozak žudi.

One of the things that the brain does is indulge in micro-sleeps,

Jedna od stvari koju mozak radi

je prepuštanje mikrosnu,

this involuntary falling asleep,

nevoljnom padanju u san

and you have essentially no control over it.

nad kojim nemate kontrolu.

Now, micro-sleeps can be sort of somewhat embarrassing,

Mikrosan može biti donekle neprijatan,

ali može biti i smrtonosan.

but they can also be deadly.

Procenjuje se da će 31% vozača

It's been estimated that 31 percent of drivers

will fall asleep at the wheel at least once in their life,

zaspati za volanom najmanje jednom u životu,

a u SAD statistika to prilično dobro potvrđuje:

and in the US, the statistics are pretty good:

100,000 accidents on the freeway have been associated with tiredness,

100.000 nesreća na autoputu

je vezano za umor,

loss of vigilance, and falling asleep -- a hundred thousand a year.

gubitak pažnje i padanje u san.

100.000 godišnje. To je nečuveno.

It's extraordinary.

At another level of terror,

Na još jednom nivou terora

we dip into the tragic accidents at Chernobyl

zavirićemo u tragičnu nesreću u Černobilju

and indeed the space shuttle Challenger,

i u svemirski šatl Čalendžer

which was so tragically lost.

koji je tako tragično izgubljen.

And in the investigations that followed those disasters,

U istragama koje su im usledile

slabo prosuđivanje je bilo rezultat produženog rada u smeni,

poor judgment as a result of extended shift work

and loss of vigilance and tiredness

pa se gubitak pažnje i umor

was attributed to a big chunk of those disasters.

velikim delom pripisuje ovim katastrofama.

Dakle, kada ste umorni i nenaspavani

When you're tired and you lack sleep,

you have poor memory, you have poor creativity,

pamćenje i kreativnost su vam loši,

impulsivniji ste

you have increased impulsiveness,

and you have overall poor judgment.

i kompletno prosuđivanje vam je slabo.

But my friends, it's so much worse than that.

Ali prijatelji moji, još mnogo gore je od toga.

(Smeh)

(Laughter)

If you are a tired brain,

Ako vam je mozak umoran,

on žudi za nečim što bi ga razbudilo.

the brain is craving things to wake it up.

Dakle, lekovi, stimulansi. Kofein je

So drugs, stimulants.

Caffeine represents the stimulant of choice

odabrani stimulans u većini zapadnog sveta.

across much of the Western world.

Much of the day is fueled by caffeine,

Veći deo dana se napajate kofeinom,

and if you're a really naughty tired brain, nicotine.

a ako ste zaista nevaljali, umorni mozak i nikotinom.

Of course, you're fueling the waking state with these stimulants,

I naravno, napajate budno stanje

ovim stimulansima,

and then, of course, it gets to 11 o'clock at night,

a onda kada dođe 11 sati noću

mozak kaže sam sebi: "U stvari,

and the brain says to itself,

"Actually, I need to be asleep fairly shortly.

uskoro bi trebalo da zaspim.

What do we do about that when I'm feeling completely wired?"

Šta ću sada, kada se osećam sasvim uključenim?"

Well, of course, you then resort to alcohol.

Onda, naravno, pribegnete alkoholu.

Now alcohol, short-term, you know, once or twice,

Uzimanje alkohola kratkoročno, jednom ili dva puta,

to use to mildly sedate you, can be very useful.

može biti korisno za blago uspavljivanje.

It can actually ease the sleep transition.

Može da olakša prelazak u san.

But what you must be so aware of is that alcohol doesn't provide sleep.

Ali morate biti svesni

da alkohol ne pruža san,

A biological mimic for sleep,

biološku imitaciju sna. On vas smiruje.

it sedates you.

So it actually harms some of the neural processing

On zapravo šteti neurološkoj obradi

koja se dešava tokom konsolidacije sećanja

that's going on during memory consolidation and memory recall.

i prizivanja sećanja.

To je akutna mera za kratko vreme,

So it's a short-term acute measure,

but for goodness sake,

ali zaboga, ne postanite zavisni od alkohola

don't become addicted to alcohol

kao metode za uspavljivanje svake noći.

as a way of getting to sleep every night.

Sledeće u vezi sa gubitkom sna je gojenje.

Another connection between loss of sleep is weight gain.

If you sleep around about five hours or less every night,

Ako spavate oko 5 sati ili manje svake noći,

then you have a 50 percent likelihood of being obese.

imate 50% verovatnoće da budete gojazni.

Šta je tu veza?

What's the connection here?

Well, sleep loss seems to give rise to the release of the hormone ghrelin,

Nespavanje izgleda podstiče oslobađanje

hormona gladi - grelina.

the hunger hormone.

Ghrelin is released.

Grelin je oslobođen. Stiže do mozga.

It gets to the brain.

The brain says, "I need carbohydrates,"

Mozak kaže: "Potrebni su mi ugljeni hidrati,"

and what it does is seek out carbohydrates and particularly sugars.

on ih traži,

posebno, šećere.

So there's a link between tiredness

Eto tu je veza između umora

i metaboličke predispozicije za gojenje.

and the metabolic predisposition for weight gain: stress.

Stres. Umorni ljudi su pod jakim stresom.

Tired people are massively stressed.

And one of the things of stress, of course, is loss of memory,

Naravno, jedna osobina stresa je

gubitak pamćenja

which is what I sort of just then had a little lapse of.

o čemu sam nagoveštavao nešto ranije.

No, stres je još mnogo više od toga.

But stress is so much more.

Ako ste akutno pod stresom, to nije veliki problem,

So, if you're acutely stressed, not a great problem,

but it's sustained stress associated with sleep loss that's the problem.

ali trajan stres

vezan za gubitak sna jeste problem.

Dakle, trajan stres dovodi do slabljenja imuniteta,

Sustained stress leads to suppressed immunity.

And so, tired people tend to have higher rates of overall infection,

pa su umorni ljudi skloni češćim infekcijama,

and there's some very good studies

postoje studije koje vrlo dobro pokazuju

showing that shift workers, for example, have higher rates of cancer.

da radnici u smenama npr. imaju višu stopu obolevanja od raka.

Increased levels of stress throw glucose into the circulation.

Povećani nivoi stresa šalju glukozu u krvotok.

Glucose becomes a dominant part of the vasculature

Glukoza postaje dominantan deo krvnih sudova

and essentially you become glucose intolerant.

i vi postajete netolerantni na glukozu.

Therefore, diabetes 2.

Dakle, dijabetes tipa 2.

Stress increases cardiovascular disease as a result of raising blood pressure.

Stres povećava kardiovaskularne bolesti,

što je rezultat povišenog krvnog pritiska.

So there's a whole raft of things associated with sleep loss

Dakle, postoji čitav niz stvari vezanih za gubitak sna,

that are more than just a mildly impaired brain,

što je više od samo blagog poremećaja mozga,

which is where I think most people think that sleep loss resides.

a to mislim da većina smatra

posledicom nespavanja.

So at this point in the talk, this is a nice time to think,

U ovoj tački govora pravi je čas da razmislite

"Well, do you think on the whole I'm getting enough sleep?"

da li konzumiramo dovoljno sna?

So a quick show of hands.

Brzo dignite ruke.

Ko ovde misli da spava dovoljno?

Who feels that they're getting enough sleep here?

O, to je prilično impresivno.

Oh. Well, that's pretty impressive.

Good. We'll talk more about that later, about what are your tips.

Dobro. O tome ćemo kasnije, o vašim savetima.

So most of us, of course, ask the question,

Većina nas će se, naravno, pitati:

"Kako da znam da li spavam dovoljno?"

"How do I know whether I'm getting enough sleep?"

Pa, to nije neka zapletena nauka.

Well, it's not rocket science.

If you need an alarm clock to get you out of bed in the morning,

Ako vam je potreban budilnik da vas digne iz kreveta ujutro

if you are taking a long time to get up,

ili dugo vremena da ustanete

if you need lots of stimulants,

ili mnogo stimulansa

if you're grumpy, if you're irritable,

ili ste mrzovoljni, razdražljivi

if you're told by your work colleagues that you're looking tired and irritable,

ili su vam kolege na poslu rekle

da izgledate umorno i razdražljivo,

chances are you are sleep-deprived.

sve su prilike da vam nedostaje sna.

Listen to them. Listen to yourself.

Slušajte ih. Slušajte sebe.

What do you do?

Šta možete da uradite?

Well -- and this is slightly offensive --

Pa - ovo je pomalo uvredljivo -

sleep for dummies.

san za neupućene:

(Laughter)

Make your bedroom a haven for sleep.

napravite od svoje spavaće sobe utočište za spavanje.

The first critical thing is make it as dark as you possibly can,

Prva bitna stvar je da je što više zamračite

and also make it slightly cool.

i da je malo ohladite. Veoma važno.

Very important.

U stvari, manje se izlažite svetlosti

Actually, reduce your amount of light exposure

at least half an hour before you go to bed.

najmanje pola sata pre odlaska u krevet.

Light increases levels of alertness and will delay sleep.

Svetlo povećava nivo budnosti i odgađa pospanost.

Šta je poslednje što uradimo pred odlazak u krevet?

What's the last thing that most of us do before we go to bed?

Stojimo u preosvetljenom kupatilu,

We stand in a massively lit bathroom,

gledamo u ogledalo i peremo zube.

looking into the mirror cleaning our teeth.

It's the worst thing we can possibly do before we go to sleep.

To je najgore što možemo da uradimo

pre odlaska na spavanje.

Isključite mobilne telefone, kompjutere,

Turn off those mobile phones. Turn off those computers.

Turn off all of those things that are also going to excite the brain.

sve stvari koje bi mogle da uzbude mozak.

Pokušajte da ne pijete kofein u kasnijim satima,

Try not to drink caffeine too late in the day,

ideally not after lunch.

idealno bi bilo od posle ručka.

Now, we've set about reducing light exposure before you go to bed,

Krenuli smo od smanjivanja svetla pre odlaska u krevet,

but light exposure in the morning

ali izjutra je izlaganje svetlu

is very good at setting the biological clock to the light-dark cycle.

veoma dobro za podešavanje biološkog sata na cikluse svetlosti i tame.

So seek out morning light.

Potražite jutarnju svetlost.

Basically, listen to yourself.

Uglavnom, slušajte sebe.

Wind down.

Umirite se. Radite stvari za koje znate

Do those sorts of things

that you know are going to ease you off

da će vas opuštanjem povesti

into the honey-heavy dew of slumber.

u medno-tešku rosu sna.

OK.

Dobro. To su bile činjenice. Šta je sa mitovima?

That's some facts. What about some myths?

Teenagers are lazy.

Tinejdžeri su lenji. Ne. Siroti.

No. Poor things.

They have a biological predisposition to go to bed late and get up late,

Oni imaju biološku predispoziciju

za kasno leganje i ustajanje, pa ih ostavite na miru.

so give them a break.

We need eight hours of sleep a night.

Potrebno nam je 8 sati sna noću.

That's an average.

To je prosek. Nekima je potrebno više, nekima manje.

Some people need more. Some people need less.

And what you need to do is listen to your body.

Trebalo bi da slušate svoje telo.

Do you need that much or do you need more?

Da li vam je to dovoljno ili vam je potrebno više?

Simple as that.

Jednostavno tako.

Old people need less sleep.

Starim ljudima je potrebno manje sna. Nije istina.

Not true.

The sleep demands of the aged do not go down.

Zahtevi spavanja kod starih ljudi se ne smanjuju.

Essentially, sleep fragments and becomes less robust,

Radi se o isprekidanom i lakšem snu

but sleep requirements do not go down.

ali potrebe se ne smanjuju.

And the fourth myth is early to bed, early to rise

I četvrti mit je

da rano leganje i ustajanje

makes a man healthy, wealthy and wise.

čini čoveka zdravim, bogatim i mudrim.

Well, that's wrong at so many different levels.

To je pogrešno na mnogim različitim nivoima.

(Smeh)

(Laughter)

There is no evidence that getting up early and going to bed early

Uopšte ne postoji dokaz da rano ustajanje

i leganje dovodi do većeg bogatstva.

gives you more wealth at all.

There's no difference in socioeconomic status.

Nema razlike u društveno-ekonomskom statusu.

In my experience,

Iz mog iskustva, jedina razlika između

the only difference between morning people and evening people

jutarnjih i večernjih ljudi

jeste što su ranoranioci

is that those people that get up in the morning early

are just horribly smug.

samo užasno samozadovoljni.

(Laughter)

(Smeh) (Aplauz)

(Applause)

OK.

Dobro. U poslednjem delu, poslednjih nekoliko minuta

So for the last few minutes,

what I want to do is change gears

želim da ubrzano pređem

and talk about some really new, breaking areas of neuroscience,

na neka zaista nova područja u neurologiji,

which is the association between mental health,

na vezu između mentalnog zdravlja,

mental illness and sleep disruption.

mentalne bolesti i poremećaja sna.

We've known for 130 years that in severe mental illness,

Već 130 godina znamo da kod teških mentalnih bolesti

uvek postoji poremećaj sna

there is always, always sleep disruption,

but it's been largely ignored.

koji se uglavnom zanemarivao.

In the 1970s, when people started to think about this again,

Tokom 1970-ih kada se ponovo počelo o tome razmišljati,

they said, "Yes, well, of course you have sleep disruption in schizophrenia,

rekli su: "Da, naravno, kod šizofrenije imate

poremećaj sna zbog antipsihotika.

because they're on antipsychotics.

It's the antipsychotics causing the sleep problems,"

Antipsihotici izazivaju probleme spavanja,"

ignoring the fact that for a hundred years previously,

zanemarujući činjenicu da je poremećaj sna

sleep disruption had been reported before antipsychotics.

zabeležen 100 godina pre antipsihotika.

So what's going on?

Dakle, šta se dešava?

Several groups are studying

Mnogo grupa, nekoliko grupa proučava

conditions like depression, schizophrenia and bipolar

stanja depresije, šizofrenije, bipolarnih poremećaja

and what's going on in terms of sleep disruption.

u vezi s poremećajem sna.

We have a big study which we published last year on schizophrenia,

Imamo veliku studiju objavljenu prošle godine o šizofreniji

and the data were quite extraordinary.

i podaci su prilično neočekivani.

In those individuals with schizophrenia,

Osobe sa šizofrenijom

much of the time, they were awake during the night phase

su većinu vremena bile budne noću,

and then they were asleep during the day.

a spavale su tokom dana.

Druge grupe nisu uopšte pokazivale 24- časovne obrasce.

Other groups showed no 24-hour patterns whatsoever --

their sleep was absolutely smashed.

Njihov san je bio potpuno uništen.

And some had no ability to regulate their sleep by the light-dark cycle.

Sposobnost podešavanja sna prema ciklusima svetlosti i tame neki nisu imali.

They were getting up later and later and later and later each night.

Ustajali su sve kasnije i

kasnije svake noći. Bila je uništena.

It was smashed.

So what's going on?

Dakle, šta se dešava?

And the really exciting news

Uzbudljiva novost je da

is that mental illness and sleep are not simply associated,

su mentalna bolest i san ne samo jednostavno povezani

but they are physically linked within the brain.

već su i fizički vezani u mozgu.

The neural networks that predispose you to normal sleep,

Neuronske mreže koje su preduslov za normalan san

give you normal sleep,

i one koje nam omogućavaju

and those that give you normal mental health, are overlapping.

normalno mentalno zdravlje se prekrivaju.

And what's the evidence for that?

Čime se to dokazuje?

Geni koji su se pokazali kao veoma važni

Well, genes that have been shown

to be very important in the generation of normal sleep,

u stvaranju normalnog sna

when mutated, when changed,

kada mutiraju, promenjeni,

also predispose individuals to mental health problems.

predodređuju osobe za probleme mentalnog zdravlja.

Prošle godine smo objavili studiju

And last year, we published a study

koja je pokazala da gen povezan sa šizofrenijom,

which showed that a gene that's been linked to schizophrenia,

when mutated, also smashes the sleep.

kada je mutiran, takođe uništava san.

So we have evidence of a genuine mechanistic overlap

Imamo dokaze o stvarnom mehanističkom preklapanju

between these two important systems.

između ova dva važna sistema.

Other work flowed from these studies.

Iz ovih studija je potekao drugi rad.

The first was that sleep disruption

Prvi je bio da poremećaj sna prethodi

actually precedes certain types of mental illness,

određenim vrstama mentalne bolesti

and we've shown that in those young individuals

i pokazali smo da kod onih mladih osoba

who are at high risk of developing bipolar disorder,

koje imaju visok rizik za razvoj bipolarnog poremećaja

they already have a sleep abnormality

već postoji poremećaj spavanja

prior to any clinical diagnosis of bipolar.

pre kliničke dijagnoze bipolarnog poremećaja.

The other bit of data was that sleep disruption

Drugi deo podataka govori da se poremećaj sna

može pogoršati,

may actually exacerbate, make worse, the mental illness state.

što pogoršava i stanje mentalne bolesti.

My colleague Dan Freeman has used a range of agents

Moj kolega Den Frimen je koristio razne supstance

koje su stabilizovale san i smanjile nivoe paranoje

which have stabilized sleep and reduced levels of paranoia

in those individuals by 50 percent.

kod tih osoba za 50%.

So what have we got?

Dakle, do čega smo došli?

We've got, in these connections, some really exciting things.

U tim vezama smo došli do nekih veoma uzbudljivih stvari.

In terms of the neuroscience,

Sa stanovišta neurologije, razumevanjem

by understanding these two systems,

neurologije ova dva sistema

we're really beginning to understand how both sleep and mental illness

počinjemo da shvatamo kako su i san

i mentalna bolest stvoreni i regulisani u mozgu.

are generated and regulated within the brain.

The second area is that if we can use sleep

Drugo je, da ako san i poremećaj sna

and sleep disruption as an early warning signal,

možemo da koristimo kao rani znak upozorenja,

then we have the chance of going in.

onda imamo šansu da prodremo.

If we know these individuals are vulnerable,

Ako znamo da su ove osobe osetljive,

early intervention then becomes possible.

rana intervencija tada postaje moguća.

And the third, which I think is the most exciting,

I treće, čini mi se najuzbudljivije,

is that we can think of the sleep centers within the brain

da možemo razmišljati o centrima za san u mozgu

as a new therapeutic target.

kao o novoj terapijskoj meti.

Stabilize sleep in those individuals who are vulnerable,

Stabilizovanjem sna kod tih osetljivih osoba

sigurno možemo da ih napravimo zdravijim,

we can certainly make them healthier,

but also alleviate some of the appalling symptoms of mental illness.

ali takođe i da ublažimo neke od užasnih simptoma mentalne bolesti.

So let me just finish.

Dozvolite mi da završim.

What I started by saying is: Take sleep seriously.

Započeo sam govoreći da san treba uzimati ozbiljno.

Our attitudes toward sleep are so very different

Naši stavovi prema snu se veoma razlikuju

from a pre-industrial age,

od pre-industrijskog doba,

when we were almost wrapped in a duvet.

kada smo bili skoro umotani u jorgan.

We used to understand intuitively the importance of sleep.

Obično smo intuitivno razumeli važnost sna.

And this isn't some sort of crystal-waving nonsense.

Ovo nisu neke prazne koještarije.

This is a pragmatic response to good health.

Ovo je pragmatičan odgovor za dobro zdravlje.

If you have good sleep, it increases your concentration,

Ako imate dobar san, povećaće se vaša koncentracija,

attention, decision-making, creativity, social skills, health.

pažnja, odlučivanje, kreativnost, društvene veštine, zdravlje.

If you get sleep, it reduces your mood changes, your stress,

Ako spavate dovoljno, to će smanjiti vaše promene raspoloženja, stres,

your levels of anger, your impulsivity,

vaš nivo besa, vašu impulsivnost

and your tendency to drink and take drugs.

i vaše sklonosti ka piću i lekovima.

And we finished by saying

Završiću rečima

that an understanding of the neuroscience of sleep

da razumevanje neurologije sna

is really informing the way we think

zaista osvetljava naša razmišljanja

about some of the causes of mental illness,

o nekim uzrocima mentalnih bolesti

and indeed is providing us new ways

i otvara nam nove puteve

to treat these incredibly debilitating conditions.

u lečenju ovih neverovatno iscrpljujućih stanja.

Jim Butcher, the fantasy writer, said,

Džim Bučer, pisac fantastike, je rekao:

"Sleep is God. Go worship."

"San je bog. Pođite na bogosluženje."

And I can only recommend that you do the same.

I ja još jedino mogu da vam preporučim to isto.

Thank you for your attention.

Hvala na pažnji.

(Aplauz)

(Applause)