How sleep can improve your immunity | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

Often when we're sick

Prevodilac: Ivana Korom Lektor: Aleksandar Korom

Često kada smo bolesni

typically what we want to do is just curl up in bed

želimo da se ušuškamo u krevet

and go to sleep.

i zaspimo.

And in part what we're trying to do

Delom pokušavamo

is sleep ourselves well,

da ozdravimo spavanjem,

because there's a very intimate association

jer postoji veoma bliska veza

between our sleep health and our immune health.

između zdravlja sna i našeg imuniteta.

[Sleeping with Science]

[Spavanje sa naukom]

We know that individuals reporting less than seven hours of sleep a night

Znamo da osobe koje spavaju manje od sedam sati svake noći

are almost three times more likely to become infected by the rhinovirus,

imaju skoro tri puta veće šanse da se inficiraju rinovirusom,

otherwise known as the common cold.

koji je poznat i kao grip.

We also know that women sleeping five hours or less a night

Takođe znamo da žene koje spavaju pet ili manje sati svake noći

are almost 70 percent more likely to develop pneumonia.

imaju skoro 70 posto veće šanse da obole od upale pluća.

Well we've also discovered that sleep can play a role

Takođe smo otkrili da san može imati ulogu

in your successful immunization.

u uspešnoj imunizaciji.

So in one study, they took a group of individuals

U jednoj studiji je uzeta grupa osoba

and they limited them to four hours of sleep a night

i ograničili su im san na četiri sata svake noći

for six nights.

tokom šest noći.

And in the other group,

Drugoj grupi

they gave them a full night of sleep

su dozvolili da spavaju celu noć

each and every one of those nights.

svako veče tokom tih noći.

And then during that time period, they gave them a flu shot

I tokom tog vremenskog perioda dobili su vakcinu protiv gripa

and they measured the response to that flu shot.

i izmerena je reakcija na tu vakcinu.

What they discovered is that in those individuals

Otkrili su da su one osobe

who were sleeping just four hours a night,

koje su spavale samo četiri sata

they went on to produce less than 50 percent

proizvele manje od 50 posto

of the normal antibody response.

normalne količine antitela.

So in other words, if you're not getting sufficient sleep

Drugim rečima, ako ne spavate dovoljno

in the week or the days before you get your flu shot,

u nedelji ili danima pre primanja vakcine protiv gripa,

it may render that vaccination far less effective as a consequence.

to za posledicu može imati da je ta vakcina manje efikasna.

What this tells us,

Ovo nam govori,

and now what we're starting to learn,

i sada počinjemo to da saznajemo,

is that it's during sleep at night,

da tokom spavanja,

including deep non-REM sleep,

uključujući i duboko ne-REM spavanje,

when we actually restock the weaponry

mi dopunjavamo municiju

within our immune arsenal.

u našem imunom arsenalu.

We actually stimulate the production

Mi zapravo stimulišemo proizvodnju

of numerous different immune factors.

brojnih imunoloških faktora.

And furthermore,

Takođe,

the body actually increases its sensitivity to those immune factors.

telo povećava osetljivost na te imunološke faktore.

So you wake up the next day

Sledećeg dana se budite

as a more robust immune individual.

kao jača imuna osoba.

So when it comes to your immune system,

Dakle, kad se radi o vašem imunom sistemu,

you should perhaps think of sleep

trebalo bi možda da razmišljate o snu

as one of the best health insurance policies

kao jednoj od najboljih polisa zdravstvenog osiguranja

that you could ever wish for.

koje biste mogli da poželite.