6 tips for better sleep | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

We can all have a bad night of sleep

Prevodilac: Ivana Korom Lektor: Aleksandar Korom

Svima nam se može desiti da loše spavamo

and that's perfectly normal,

i to je potpuno normalno,

but how could we try to improve

ali kako možemo da poboljšamo

both the quantity and the quality of our sleep?

i kvantitet i kvalitet našeg sna?

[Sleeping with Science]

[Spavanje sa naukom]

(Music)

(Muzika)

Here are six scientifically grounded tips

Evo šest naučno utemeljenih saveta

for better sleep.

za bolji san.

The first tip is regularity.

Prvi savet je pravilnost.

Go to bed at the same time and wake up at the same time.

Ležite u isto vreme i budite se u isto vreme.

Regularity is king,

Pravilnost je zakon,

and it will actually anchor your sleep

to će zapravo usidriti vaš san

and improve both the quantity and the quality,

i poboljšati i kvantitet i kvalitet,

no matter whether it's the weekday or the weekend

bez obzira da li je radni dan ili vikend

or even if you've had a bad night of sleep.

ili čak i da li ste loše spavali.

And the reason is because deep within your brain,

A razlog tome jer što duboko u mozgu

you actually have a master 24-hour clock.

imate glavni 24-časovni sat.

It expects regularity

On očekuje pravilnost

and works best under conditions of regularity,

i najbolje radi u uslovima pravilnosti,

including the control of your sleep-wake schedule.

uključujući kontrolu vašeg rasporeda sna i budnosti.

Many of us use an alarm to wake up

Mnogi od nas koriste alarm da bi se probudili,

but very few of us use a to-bed alarm,

ali malo nas koristi alarm za odlazak na spavanje,

and that's something that can be helpful.

a to može biti od pomoći.

The next tip is temperature.

Sledeći savet je temperatura.

Keep it cool.

Neka bude niska.

It turns out that your brain and your body

Ispostavlja se da vaš mozak i telo

need to drop their core temperature by about one degree Celsius

moraju da spuste temperaturu za oko jedan stepen celzijusa,

or around two to three degrees Fahrenheit

ili dva-tri stepena farenhajta,

in order to initiate sleep and then to stay asleep.

da bi započeli i održali spavanje.

And this is the reason that you will always find it easier

I to je razlog što će vam uvek biti lakše

to fall asleep in a room that's too cold than too hot.

da zaspite u sobi koja je previše hladna nego u onoj koja je previše topla.

So, the current recommendation

Dakle, trenutna preporuka

is to aim for a bedroom temperature

je da težite temperaturi u spavaćoj sobi

of around about 65 degrees Fahrenheit,

koja je oko 65 stepeni farenhajta,

or a little over 18 degrees Celsius.

ili nešto više od 18 stepeni celzijusa.

It sounds cold but cold it must be.

Zvuči hladno, ali hladno mora biti.

The next tip is darkness.

Sledeći savet je tama.

We are a dark-deprived society

Mi smo društvo kome nedostaje mrak

and, in fact, we need darkness specifically in the evening

i zapravo, posebno uveče nam je tama potrebna

to trigger the release of a hormone called melatonin.

da bi se izlučio hormon melatonin.

And melatonin helps regulate the healthy timing of our sleep.

Melatonin pomaže u regulaciji zdravog ritma našeg sna.

In the last hour before bed,

Tokom poslednjeg sata pre nego što legnete,

try to stay away from all of those computer screens

pokušajte da se udaljite od svih tih kompjuterskih ekrana

and tablets and phones.

i tableta i telefona.

Dim down half the lights in your house.

Prigušite polovinu svetala u stanu.

You'd actually be quite surprised

Bićete prilično iznenađeni

at how sleepy that can make you feel.

kako će vas to učiniti pospanim.

If you'd like, you can wear an eye mask

Ako želite, možete nositi masku za oči

or you can have blackout shades

ili zatamnite prozore

and that will help best regulate

i to će najviše pomoći u regulaciji

that critical sleep hormone of melatonin.

tog značajnog hormona sna, melatonina.

The next tip is walk it out.

Sledeći korak je da prošetate.

Don't stay in bed awake for long periods of time.

Nemojte ležati budni u krevetu tokom dužih vremenskih perioda.

And the general rule of thumb

Opšte pravilo

is if you've been trying to fall asleep

je da ako pokušavate da zaspite

and it's been 25 minutes or so,

i to traje već 25 minuta,

or you've woken up and you can't get back to sleep

ili ste se probudili i ne možete ponovo da zaspite

after 25 minutes,

posle 25 minuta,

the recommendation is to get out of bed

preporuka je da ustanete

and go and do something different.

i radite nešto drugo.

And the reason is because your brain

Razlog tome je što vaš mozak

is an incredibly associative device.

dobro povezuje stvari.

The brain has learned the association

Mozak je naučio da povezuje

that the bed is this trigger of wakefulness,

krevet sa stanjem budnosti,

and we need to break that association.

a mi moramo da prekinemo tu vezu.

And by getting out of bed, you can go and do something else.

Ustajanjem, možete da odete i radite nešto drugo.

Only return to bed when you're sleepy.

Vratite se u krevet tek kad ste pospani.

And in that way, gradually,

I na taj način, postepeno,

your brain will relearn the association

vaš mozak će ponovo naučiti vezu

that your bed is this place of sound and consistent sleep.

između kreveta i čvrstog sna.

The fifth tip is something that we've actually

Peti savet je nešto o čemu smo

already spoken about in detail in this series,

već detaljno govorili u ovoj seriji,

which is the impact of alcohol and caffeine.

a to je uticaj alkohola i kofeina.

So, a good rule of thumb here is to try to stay away

Dakle, pravilo ovde je da pokušate da se klonite kofeina

from caffeine in the afternoon and in the evening

popodne i uveče

and certainly try not to go to bed too tipsy.

i svakako probajte da ne ležete pripiti.

The final tip: have a wind-down routine.

Poslednji savet: razvijte umirujuću rutinu.

I think many of us in the modern world,

Mislim da mnogi od nas u modernom svetu

we expect to be able to dive into bed at night,

očekuju da mogu da legnu uveče,

switch off the light,

ugase svetla,

and we think that sleep is also just like a light switch,

i mislimo da je i san kao prekidač,

that we should immediately be able to fall asleep.

da bi trebalo da možemo odmah da zaspimo.

Well, unfortunately, sleep isn't quite like that

Pa, nažalost, spavanje nije takvo

for most of us.

za većinu nas.

Sleep, as a physiological process,

Spavanje, kao fiziološki proces,

is much more similar to landing a plane.

mnogo je sličnije sletanju aviona.

It takes time for your brain to gradually descend down

Potrebno je vreme da se mozak postepeno spusti

onto the firm bedrock of good sleep.

na čvrstu osnovu dobrog sna.

In the last 20 minutes before bed or the last half an hour,

Tokom poslednjih 20 ili 30 minuta pre spavanja,

even the last hour,

čak i sat vremena,

disengage from your computer and your phone

odvojite se od kompjutera i telefona

and try to do something relaxing.

i probajte nešto opuštajuće.

Find out whatever works for you

Pronađite ono što vam odgovara

and when you have found it, stick to that routine.

i kad ste pronašli, držite se toga.

The last thing I should note

Poslednja stvar koju bih da pomenem

is that if you are suffering from a sleep disorder,

je da ako patite od poremećaja spavanja,

for example, from insomnia or sleep apnea,

na primer od nesanice ili hrkanja,

then these tips aren't necessarily going to help you.

onda vam ovi saveti neće biti od pomoći.

If I was your sports coach,

Da sam ja vaš sportski trener,

I could give you all of these tips to improve your performance,

mogao bih da vam dam sve ove savete za poboljšavanje učinka,

but if you have a broken ankle,

ali ako vam je slomljen članak,

it's not going to make a difference.

oni neće imati nikakvog uticaja.

We have to treat the broken ankle first

Prvo moramo da lečimo slomljeni članak

before we can get back to improving the quality of your performance.

pre nego što se vratimo poboljšavanju kvaliteta vašeg učinka.

And it's the same way with sleep.

Isto je i sa snom.

So, if you think you have a sleep disorder,

Dakle, ako mislite da patite od nekog poremećaja spavanja,

just go and speak with your doctor.

razgovarajte sa svojim lekarom.

That's the best piece of advice.

To je najbolji savet.

Where do we stand, then,

Gde smo, dakle,

in all of this conversation about sleep?

u celom ovom razgovoru o spavanju?

Well, I think the evidence is clear.

Pa, mislim da su dokazi jasni.

We can think of sleep almost like a life-support system.

Možemo razmišljati o snu skoro kao o sistemu podrške.

In fact, some may even call sleep a super power.

Zapravo, neki mogu reći da je san super moć.