Do You Really Need 8 Hours of Sleep Every Night? | Body Stuff with Dr. Jen Gunter | TED

Sleep is so important.

Prevodilac: Una Kavazović Lektor: Milenka Okuka

San je jako bitan.

We need it to live.

Potreban nam je za život.

And when we can't sleep, we're desperate for help.

A kada ne možemo da spavamo, očajno tražimo pomoć.

[Body Stuff with Dr. Jen Gunter]

[„Body Stuff” sa dr Džen Ganter]

But lately, our fascination with sleep feels as if it's taken on an urgency.

U poslednje vreme, naša fascinacija snom kao da postaje hitna.

Do a quick internet search for sleep and you'll find a slew of articles

Brzinski pretražite internet i pronaći ćete brdo članaka

about how to make your sleep perfect.

o tome kako da vaš san načinite savršenim.

New gadgets, fancy alarm clocks,

Novi gadžeti, elegantni budilnici,

stay away from blue light.

izbegavajte plavu svetlost.

There are lots of services, products and advice columns

Postoji dosta usluga, proizvoda i novinskih saveta

that tell us we're sleeping wrong.

koji nam kažu da spavamo pogrešno.

Not enough,

Nedovoljno,

not quality sleep, wrong position.

nekvalitetno, u pogrešnom položaju.

Even worse, you might find scary messaging

Još gore, možda pronađete zastrašujuće poruke

claiming that if you're not sleeping right

koje tvrde da ako ne spavate ispravno

your life is going to be shorter,

vaš život će biti kraći,

you're going to get all kinds of diseases.

dobićete razne vrste bolesti.

One of the biggest worries we have about our sleep

Jedna od najvećih briga koju imamo vezano za san

is that we're not getting enough

je da ne spavamo dovoljno

and that anything less than seven hours a night

i da bilo šta manje od sedam sati tokom noći

means that we’re doomed to bad health,

znači da smo osuđeni na loše zdravlje,

everything from high blood pressure to Alzheimer’s disease.

sve od visokog pritiska do Alchajmerove bolesti.

But there are two flaws with this kind of messaging.

Ali postoje dve mane kod ovakve vrste poruka.

The first flaw is that it's not completely accurate.

Prva mana je da nisu u potpunosti tačne.

Seven to eight hours of sleep,

Sedam do osam sati sna,

while recommended for adults, is just an average.

iako preporučljivo za odrasle, je samo prosek.

And while messages have to be simplified for health communication to the public,

I dok poruke moraju biti uprošćene za zdravstvenu komunikaciju sa publikom,

sometimes important nuances get lost.

ponekad se bitne nijanse izgube.

So yes, it's true that not getting enough sleep in the long term

Da, istina je da se nedovoljno sna na duže staze

is associated with health problems like cardiovascular disease,

povezuje sa zdravstvenim problemima kao što su kardiovaskularna oboljenja,

diabetes and depression.

dijabetes i depresija.

But fixating solely on seven to eight hours

Ali fokus isključivo na sedam do osam sati

ignores the fact that there's a range of sleep that people need.

zanemaruje činjenicu da postoji raspon sna koji je ljudima potreban.

The duration of a good night's sleep can be different for different people.

Dužina dobrog sna može varirati od čoveka do čoveka.

Some adults need eight, but some are just fine on six.

Nekim odraslim osobama je potrebno osam, a nekim je sasvim dobro sa šest.

The second flaw with this kind of doomsday messaging

Druga mana kod ove vrste apokaliptičnih poruka

is that it can be counterproductive,

je da mogu biti kontraproduktivne,

especially for people who do have trouble sleeping.

posebno za ljude koji imaju problema sa spavanjem.

For instance, in 2019,

Na primer, 2019. godine,

it was estimated that 21 percent of adults in the US

procenjeno je da je 21 odsto odraslih osoba u SAD-u

were wearing sleep tracking devices.

nosilo uređaje za praćenje sna.

And that number is probably growing.

I taj se broj verovatno povećava.

And I get it.

I razumem.

It's fascinating to see how much sleep you've gotten each night

Fascinantno je videti koliko sna imamo svake noći

and to know what part of your night was spent in deep sleep or dreaming.

i znati koji deo vaše noći je proveden u dubokom snu ili sanjanju.

But having all of that sleep data

Ali posedovanje svih ovih podataka o snu

is causing some people to become obsessed with it,

uzrokuje da neki ljudi postanu opsednuti time,

so much so that it’s leading to a condition some call orthosomnia:

u tolikoj meri da dovodi do stanja koje neki nazivaju ortosomnija:

a preoccupation with the constant need to achieve perfect sleep.

obuzetost stalnom potrebom da se postigne savršen san.

And this condition, ironically, is causing more sleep problems.

I ovo stanje, ironično, izaziva još problema sa spavanjem.

Now orthosomnia might be an extreme example,

Ortosomnija je možda ekstreman primer,

but the anxiety of not getting enough sleep

ali anksioznost oko nedovoljne količine sna

is keeping some of us up at night.

drži neke od nas budnim noću.

So here's what some experts are saying.

Evo šta neki eksperti kažu.

Stop fixating on the number

Prestanite da se fokusirate na broj

because that can lead to unrealistic expectations of sleep.

jer to može dovesti do nerealnih očekivanja o snu.

According to Dr. Colleen Carney,

Prema dr Kolin Karni,

a psychologist and the head of the Ryerson University Sleep Lab,

psihološkinji i šefu laboratorije za san univerziteta Rajerson,

the basic questions you should ask yourself are:

osnovna pitanja koja treba da postavite sebi su:

Do I feel reasonably well-rested during the day?

da li se osećam razumno odmornim tokom dana?

Do I generally sleep through the night without disturbances?

Da li uopšteno spavam tokom noći bez prekida?

Or, if I wake, do I fall back asleep easily?

Ili, ako se budim, da li zaspim ponovo lako?

Can I stay awake through the day without involuntarily falling asleep?

Mogu li da budem budan tokom dana i da ne zaspim nehotice?

If your answers are yes to all three,

Ako je vaš odgovor da na sva tri pitanja,

you probably don't need to worry about your sleep.

verovatno ne morate da se brinete o vašem snu.

And if you're struggling with your sleep,

A ako se mučite sa snom,

instead of buying expensive blue light filters

umesto da kupujete skupe filtere za plavu svetlost

or fancy sleep trackers,

ili elegantne merače kvaliteta sna,

try talking with your doctor to make sure there aren't any medical conditions

pokušajte da proverite sa svojim doktorom da nema nikakvih medicinskih stanja

that need to be explored first.

koja bi trebalo prvo istražiti.

Then try evidence-based recommendations

Onda probajte dokazane preporuke

laid out by the American Academy of Sleep Medicine.

izložene od strane Američke akademije za medicinu sna.

What's really cool is that there's a highly effective therapy

Ono što je baš sjajno je da postoji veoma efikasna terapija

called cognitive behavioral therapy for insomnia, or CBT-I,

nazvana kognitivna bihejvioralna terapija za insomniju, ili KBT-I.

It doesn’t have any medications involved.

Ne uključuje nikakvu vrstu lekova.

And it has a really low failure rate.

I ima jako nisku stopu neuspeha.