How much sleep do you really need? | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Krystian Aparta

So far, we've spoken about

Prevodilac: Ivana Korom Lektor: Ivana Krivokuca

Do sada smo govorili

all of the wonderful benefits that sleep provides,

o svim divnim koristima koje imamo od sna,

but how much sleep should we actually be getting?

ali koliko bi zapravo trebalo da spavamo?

[Sleeping with Science]

[Spavanje sa naukom]

(Music)

(Muzika)

For the average adult, the current recommendation

Za prosečnu odraslu osobu, trenutna preporuka

is somewhere between seven to nine hours of sleep a night.

je negde između sedam i devet sati sna svake noći.

And what we've been finding from large-scale epidemiological studies

A iz velikih epidemioloških istraživanja vidimo

is that, using that reference point of seven to nine hours,

da, koristeći tu referencu od sedam do devet sati,

once you start to drop below that,

kada jednom počnete da spavate manje od toga,

your mortality risk actually starts to increase.

rizik od smrti počinje da se povećava.

In fact, the Center for Disease Control in the United States, or the CDC,

U stvari, Centar za kontrolu bolesti u Sjedinjenim Državama, CKB,

they stipulate a minimum of seven hours of sleep a night

nalaže minimum sedam sati sna

for the average adult.

za prosečnu odraslu osobu.

In other words, the shorter your sleep,

Drugim rečima, što kraće spavate,

the shorter your life.

kraći vam je život.

But it turns out that it's not quite a linear relationship as you would expect.

Ali ispostavlja se da to nije potpuno linearna veza kao što biste očekivali.

It's not as though the more and more that you sleep,

Ne radi se o tome da što više spavate,

the lower and lower your mortality risk is.

rizik od smrti postaje manji.

In fact, something strange happens.

Zapravo, dešava se nešto čudno.

Once you get past nine hours,

Kada pređete devet sati,

you actually start to see a rise back up in mortality risk,

počinjete da viđate ponovno povećanje rizika od smrti,

which seems rather strange and peculiar.

što deluje prilično čudno i neobično.

And scientists have actually put forward at least two different explanations.

Naučnici su ponudili barem dva različita objašnjenja.

The first is that, if you look at those studies,

Prvo je da, ako pogledate te studije,

it may be that individuals are suffering from significant disease and illness.

možda te osobe pate od ozbiljne bolesti ili poremećaja.

When we become infected, or we have disease,

Kada se inficiramo ili smo bolesni,

typically, we try to sleep longer, we stay in bed longer.

tipično pokušavamo da duže spavamo, duže ostajemo u krevetu.

So in other words,

Drugim rečima,

it was the unmeasured disease and sickness in those studies

neizmerena bolest i zaraza kod tih ljudi

that was triggering a response in those individuals

je kod njih pokretala reakciju

to try and sleep more.

da pokušaju više da spavaju.

That's one explanation.

To je jedno objašnjenje.

The second possible explanation is poor sleep quality,

Drugo moguće objašnjenje je slab kvalitet sna,

because we know that sleep quality,

jer znamo da je kvalitet sna,

independent of sleep quantity,

nezavisno od njegovog kvantiteta,

is also associated with mortality risk.

takođe povezan sa rizikom od smrti.

And the lower that your quality of sleep is,

Što je san manje kvalitetan,

the higher your risk of death.

viši je rizik od smrti.

People who have poor quality of sleep will typically try to sleep longer;

Ljudi koji nemaju kvalitetan san će pokušavati da spavaju duže,

they'll try to stay in bed longer to overcome that poor quality of sleep.

da duže ostaju u krevetu kako bi prevazišli taj slab kvalitet sna.

It may be poor quality of sleep masquerading as long sleep

Možda je slab kvalitet sna, maskiran kao duži san,

that is associated with a higher risk of death,

taj koji je povezan sa višim rizikom od smrti,

rather than the long sleep itself.

a ne sam duži san.

But if we take a step back and think about society overall,

Ali ako pogledamo širu sliku i razmislimo o celom društvu,

I think modernity is constantly pushing us

mislim da nas moderan život stalno tera

to, perhaps, work long hours and therefore neglect our sleep.

da možda duže radimo i samim tim zanemarujemo san.

But if we want to be around long enough to get the benefits

Ali ako želimo da živimo dovoljno dugo da vidimo koristi

and the fruits of all of that hard labor,

i plodove sveg tog napornog rada,

we may want to think about starting to prioritize our sleep some more.

možda bismo mogli da razmislimo o tome da više prednosti dajemo svom snu.