Why do we sleep? | Russell Foster

Translator: Nafissa Yakubova Reviewer: Gulnoza Yakubova

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

Bugun men sizlarga mening eng

sevimli mavzularimdan biri

and that is the neuroscience of sleep.

uyqu nevrologiyasi haqida gapiraman.

Now, there is a sound --

Shunday bir sado bor--

(Alarm clock)

( budilnik qo'ng'irog'i)

Ah, it worked!

aah, ana tas'ir qildi --

A sound that is desperately familiar to most of us,

hammamizga juda yaxshi ma'lum bo'lgan shovqin bu,

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

bu albatta budilnik ovozi.

And what that truly ghastly, awful sound does

Va bu eng yoqimsiz sado,

is stop the single most important behavioral experience

biz uchun eng muhim bo'lgan

that we have, and that's sleep.

uyquni to'xtatadi.

If you're an average sort of person,

O'rta hisobda, odam umrining

36 percent of your life will be spent asleep,

36 foizini uyquda kechiradi,

which means that if you live to 90,

bu degani, agar 90 yil yashasangiz,

then 32 years will have been spent entirely asleep.

32 yili tamoman uyquda kechadi.

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

Bu 32 yil bizga uyquning

muhimligini anglatadi.

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

Lekin, ko'pchiligimiz uyqu haqida uncha o'ylab ko'rmaymiz.

We throw it away.

Biz uni chetda qoldiramiz.

We really just don't think about sleep.

Biz rostdanam uyqu haqida o'ylamaymiz.

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

Shu sababli, bugun men

sizlarning fikringizni o'zgartirmoqchiman,

change your ideas and your thoughts about sleep.

ya'ni, sizning uyqu haqidagi fikrlaringizni.

And the journey that I want to take you on,

Buning uchun men sizlarni

biroz ortga, tarixga nazar tashlashga undayman,

we need to start by going back in time.

"Enjoy the honey-heavy dew of slumber."

"Asal kabi chuqur uyqudan lazzat ol"

Any ideas who said that?

Buni kim aytgan bilasizmi?

Shakespeare's Julius Caesar.

Shekspirning Yuliy Tsezari.

Yes, let me give you a few more quotes.

Men yana boshqa misollar keltiray.

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

"Oh, uyqu, nozik uyqu, tabiatning yumshoq hamshirasi,

how have I frighted thee?"

meni qanday qilib yengding?"

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

Bu ham Shekspirdan, lekin qaysi asaridan

the Scottish play.

aytmayman -- bu Shotlandiya pyessasi. [Genrix IV, 2 qism]

(Laughter)

(Kulgi)

From the same time:

Shu zamonlardan yana:

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

Uyqu oltin zanjir kabi tanamiz

va sog'lig'imizni birga tutar."

Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.

Juda ham, uzoqni ko'ra bilgan Tomas Dekker,

yana bir Elizavetta zamonidagi dramatistlardan.

But if we jump forward 400 years,

Eng 400 oldinga qaraylik,

the tone about sleep changes somewhat.

uyqu haqidagi fikrlar biroz o'zgargan.

Bu Tomas Edisondan, 20 asr boshlari.

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."

" Uyqu bu jinoyat, vaqtni isrof etish

va bu go'rda yashagan paytlarimizdan qolgan odat." Mana sizga!

Bang!

(Kulgi)

(Laughter)

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

1980 yilga o'tsak, ba'zilaringiz

Margaret Tatcherni eslarsiz

that Margaret Thatcher was reported to have said,

uning "uyqu bo'shashgan odamlar uchun" degani haqida aytiladi.

"Sleep is for wimps."

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

Va yaxshi tanilgan -- ha ismi nima edi?--

the infamous Gordon Gekko from "Wall Street" said,

"Wall Street" kinosidagi Gordon Gekko,

"Money never sleeps."

"Pul hech qachon uxlamaydi" degan.

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

20 asrda biz uyqu uchun nima qilamiz?

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

albatta, Tomas Edisonning chirog'ini ishlatamiz

to invade the night, and we occupied the dark,

kechalarimizga kirib, qorong'ilikni asir olish uchun,

and in the process of this occupation,

va ishimizni davom ettira bilish uchun,

biz uyquni huddi kassalikdek bilamiz.

we've treated sleep as an illness, almost.

We've treated it as an enemy.

Biz uni dushmandek bilamiz.

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

Ko'pincha uyqumiz kelgandan chidaymiz,

va balki ko'pchiligimiz uyquni bir kassalik deb tushunamiz,

and at worst perhaps many of us think of sleep

as an illness that needs some sort of a cure.

unga shifo topish kerak deb o'ylarmiz.

And our ignorance about sleep is really quite profound.

Biz uyqu haqida bilmaganimiz juda ko'pdir.

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

Nega uyqu haqida o'ylab ko'rmaymiz?

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

Chunki uxlaganda biz uncha ko'p narsa qilolmaymiz,

shunday deb tushumaniz har holda.

Yemaymiz, ichmaymiz.

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

And you don't have sex.

Jinsiy aloqaga kirmaymiz.

Well, most of us anyway.

ko'pchiligimiz deymanda.

And so, therefore it's --

Va yana bir fikr --

Sorry.

Kechirasiz, vu vaqtni bekor ketkazish deb tushunamiz. Bu xato.

It's a complete waste of time, right?

Wrong.

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

Aslida uyqu, bizning biologik faoliyatimiz uchun juda ham muhim.

and neuroscientists are beginning to explain

Va nevrologiya sohasida olimlar, uning muhimligini

why it's so very important.

tushununtirishni boshlashmoqda endi.

So let's move to the brain.

Keling miyaga qaraylik.

Now, here we have a brain.

Bu miya zhamiyat olimshunosi tomonidan

This is donated by a social scientist,

bizga berilgan, ular buning

nima ekanligini bilmabdi

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

har holda qanday ishlatishni

(Laughter)

( kulgi)

Sorry.

Uzr.

So I borrowed it.

Va men uni olib turdim. Ular payqamadi ham. mayli.

I don't think they noticed. OK.

( kulgi)

(Laughter)

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

Shunday demoqchimanki, uyqu paytida

this thing doesn't shut down.

miya hech to'xtamaydi.

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

Aslida, miyaning ba'zi qismlari uyquda yanada ko'proq ishlaydi

uyg'oq paytidagiga solishtirsak.

during the sleep state than during the wake state.

The other thing that's really important about sleep

Uyquning yana bir muhim tomoni,

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

u miyaning bir joyidan boshlanmaydi,

balki, o'zaro ta'sirdagi bogl'anishlardandir,

but is to some extent a network property.

If we flip the brain on its back --

miyani orqa tomonini o'girsak --

I love this little bit of spinal cord here --

men bu orqa miyani yaxshi ko'raman --

this bit here is the hypothalamus,

a bu esa gipotalamusning bir qismi,

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

uning ostida juda ajoyib qismlar bor

not least the biological clock.

biologiya soati.

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

Bu biologik soat, miyamizga qachon tun va kun ekanligini

when it's good to be asleep,

qachon uxlash, qachon uyg'onish kerakligini bildiirb turadi.

and what that structure does is interact

Bu miyaning qismi boshqa qimslari bilan aloqadadir -

gipotalamus hududigagi bir qancha miya qismlari bilan

with a whole raft of other areas within the hypothalamus,

the lateral hypothalamus, the ventrolateral preoptic nuclei.

lateral gipotalmusi, venterolateral preoptic yadrosi bilan.

All of those combine,

Bularning hammasi bilan birlashib, miya ustunchasiga

and they send projections down to the brain stem here.

signal yuboradi.

The brain stem then projects forward

Miya ustunchasi keyin, miyaning ustki qatlami korteksga

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

mana bu ajoyib ajin tushgan o'xshash qatlamga,

with neurotransmitters that keep us awake

bizni uyg'oq tutish uchun kerakli neyrotransmitterlar moddalarini yuboradi.

and essentially provide us with our consciousness.

va bizni uyg'oq va sezgir holda tutadi.

Shunday qilib, uyqu miyaning

So sleep arises from a whole raft

of different interactions within the brain,

bir necha qismlari orasida o'zaro aloqadan kelib chiqadi,

and essentially, sleep is turned on and off

va uyquning boshlanib to'xtashi bu yerdagi

as a result of a range of interactions in here.

turli aloqalar natijasidir.

Xullas, qayerga keldik?

OK. So where have we got to?

We've said that sleep is complicated

Uyqu bu murrakkab jarayon

and it takes 32 years of our life.

va umrimizning 32 yili unga ketishi mumkin.

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

Lekin uyqu nega kerakligini hali aytmadim.

So why do we sleep?

Nima uchun biz uxlaymiz?

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

Hech kimni bu ajablantirmaydi -- biz olimlar

as scientists, we don't have a consensus.

hali bir xulosaga kela olganimiz yo'q.

There are dozens of different ideas about why we sleep,

Uxlash sabablari haqida ko'plab fikrlar mavjud,

men ularning uchtasini sizga havola etaman.

and I'm going to outline three of those.

The first is sort of the restoration idea,

Birinchi bu qayta tiklash sababi,

and it's somewhat intuitive.

bu shundog'am tushunarli.

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

Yani, kuni bilan sarf etgan kuch va kerakli narsalar

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

tunda qayta tiklanadi demak.

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

Bu fikr shuday qadimdan

Aristotel zamonidan

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

2,300 yil avval ham bor edi.

It's gone in and out of fashion.

Bu modadan chiqib ketdi.

It's fashionable at the moment

Hozir hammaning nazari

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

miya ichidagi bir necha genlar

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

faqat uydu paytida ishga tushishida

and those genes are associated with restoration and metabolic pathways.

va bu genlar qayta tiklash bilan bog'liq

hamda metabolizm, modda almashinuvi bilan.

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

Shunday qilib, qayta tisklash gipotezasi uchun asos bor.

What about energy conservation?

Energiyani saqlash gipotezasichi?

Again, perhaps intuitive.

yana biz uchun ma'lum narsadek.

You essentially sleep to save calories.

Siz kaloriya, energiya saqlash uchun uxlaysiz degan fikr.

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

lekin, hisoblab ko'rsangiz,

buning bir asosi yo'q.

If you compare an individual who has slept at night,

Agar siz tuni bilan uxlagan, va uyg'oq o'tirib

uncha harakat qilmagan odamni taqqoslasangiz

or stayed awake and hasn't moved very much,

uyquda faqatgina 110 kaloriya kam ishlatilgani topiladi.

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

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

Bu hot dog bulochkasidagi energiya kabidir.

Now, I would say that a hot dog bun

Va bu bir parcha nondagi energiya uchun

is kind of a meager return

juda ham murakkab jaroyon

for such a complicated and demanding behavior as sleep.

yani uyqu zarurligiga ishonmayman.

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

Men bu energiya saqlash gipotezasiga qo'shilmayman.

But the third idea I'm quite attracted to,

Lekin uchinchi fikr meni o'ziga jalb etadi,

which is brain processing and memory consolidation.

bu uyquda miyaning xotira ustida ishlashidir.

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

Biz shuni bilamsizki, agar uyqusiz odamlarga

biror narsa o'rgatsangiz,

and you sleep-deprive individuals,

the ability to learn that task is smashed.

ularning o'rganish qobiliyati juda ham pasayib ketadi.

It's really hugely attenuated.

Bu qobiliyat juda ham kamayib ketadi.

So sleep and memory consolidation is also very important.

Shu sababli, uyqu va xotirani mustahkamlash juda muhim.

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

Lekin bu degani shunchaki yotib

and recalling it.

xotiralarni eslash degani emas.

What's turned out to be really exciting

Eng qizig'i shundaki, bizning murakkab muammolarga

yangi yechim topish qobiliyatimiz

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

tungi uyqudan keyin ancha yaxshilanadi.

is hugely enhanced by a night of sleep.

Aslida, bu qobiliyat 3 marta oshadi, uyqudan so'ng.

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

Sleeping at night enhances our creativity.

Tungi uyqu bizning ijodkorligimizni oshiradi.

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

Uyqu paytida miyada kerakli bo'lgan

asab tarmoqlari kuchayib,

those neural connections that are important,

those synaptic connections that are important,

muhim bo'lgan sinaptik bo'g'inlar kuchayib,

are linked and strengthened,

bir biriga yanada mustahkam bog'lansa,

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

uncha muhim bo'lmaganlari

susayib, ahamiyatini yoqota boradi.

OK.

Demak, biz uxlash sababi haqida uchta tushunchani ko'rib chiqdik.

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,

Va eng muhumi, mening tushunishimcha, detallari turli bo'lsa ham

biz balki bir necha turli sabablar tufayli uxlaymiz.

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

But sleep is not an indulgence.

Lekin uyqu bu hashamat emas.

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

Bu biz e'tiborsiz qoldiradigan narsa emas.

I think that sleep was once likened to an upgrade

Kimdir uyquni samolyotdagi ekonom qismdan

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

biznez qisimga o'tishdek degandi.

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

Lekin menimcha, u ekonomdan birinchi qismga o'tishdek ham emas.

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

Muhimi, agar uxlamasangiz,

siz ucha ham olmaysiz.

you don't fly.

Essentially, you never get there.

Yani siz u kunlarni ko'rmaysiz agar uxlamasangiz.

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

Bugungi kunda jamiyat ishonib bo'lmas darajada

is that we are desperately sleep-deprived.

kam uxlaydi.

So let's now look at sleep deprivation.

Keling, yetarlikcha uxlamaslik sababiga qaraylik,

Jamiyatni katta qismi yetarlicha uxlamaydi.

Huge sectors of society are sleep-deprived,

keling uyqu o'lchamiga qaraylik.

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

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

1950 yillarda, raqamlar shuni ko'rsatadiki

were getting around eight hours of sleep a night.

ko'pchiligimiz tunda 8 soat uxlardik.

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

Bugungi kunda esa, biz har tunda bir yarim ikki soat kam uxlaymiz.

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

yani tuniga olti, olti yarim soat uxlaymiz.

For teenagers, it's worse, much worse.

O'spirin bundan ham kam uxlaydi.

They need nine hours for full brain performance,

Ular miya faoliyati uchun 9 soat uxlashi kerak

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

lekin, ko'pchiligi maktab oldidan

kechasi faqat 5 soat uxlaydi.

It's simply not enough.

Bu yetarli emas.

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

Qariyalarga qarasak,

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

yosh oshgan sari tinimsiz uxlash kamayadi

is somewhat disrupted, and many sleep, again,

uyqu bo'linib, ko'pchilik

less than five hours a night.

kechasi faqat 5 soat uxlaydi.

Shift work.

Tunda ishlaydiganlar. Bu ajoyib hol.

Shift work is extraordinary,

perhaps 20 percent of the working population,

ishchilarning 20 foizida

tanadagi biologik soat ish vaqtiga mos kelmaydi.

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

yani ular tunda ishlaydi.

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

Lekin ularning tanasi va miyasi ham biz kabi tun va kun aylanishiga qarab ishladyi.

Bu bechora tuni bilan ishlaganlar, ertalab uyquga borib

So when the poor old shift worker is going home

to try and sleep during the day, desperately tired,

uxlashga qattiq harakat qilsada, ularning miyasi

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

tong otdi, kun chiqdi, hozir uyg'oq bo'lishing kerak deb qarshilik ko'rsatadi.

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

Shu sababli tuni bilan uxlagan tunda ishlaydigan odamning

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

uyqu sifati pasayadi, huddi 5 soat uxlagan odamlar kabi.

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

Va yana bizda, dunyoning har hil soat mintaqalaridan

uchib kelib ketar odamlar bor.

So who here has jet lag?

Kim hozir shunday vaqt farqidan toliqqan?

Well, my goodness gracious.

Buni qarangga,

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

uxlab qolmaganingiz uchun rahmat.

because that's what your brain is craving.

chunki hozir miyangiz uyquni xohlayapti.

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

Miyada mikrojarayonlar bor

ya'ni mikro uyqu, xohlamagan tarzda

this involuntary falling asleep,

uxlab qolish,

and you have essentially no control over it.

va siz buni boshqarolmaysiz.

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

Mikro uyqu ba'zida bizni hijolatga qo'yadi,

lekin ular o'limga ham olib kelishimi mumkin.

but they can also be deadly.

Ya'ni, 31 foiz haydovchilar mashina haydash paytida

It's been estimated that 31 percent of drivers

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

uxlab qoladi. Kamida umrida bir marta,

AQSHda statistika bo'yicha

and in the US, the statistics are pretty good:

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

katta yo'lda 100 ming avariya

charchoqlik, sergaklikning kamayishi,

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

va uxlab qolish natijasida kelib chiqadi.

Yiliga 100 ming. Ishonib bo'lmas darajada.

It's extraordinary.

At another level of terror,

Yana boshqa qo'rqinchli tomoni,

we dip into the tragic accidents at Chernobyl

Chernobil kabi favqulodda vaziyatlar,

and indeed the space shuttle Challenger,

Challenger raketasi fojiasi

which was so tragically lost.

tufayli yoq bo'lib ketish hollar bor.

And in the investigations that followed those disasters,

Bu fojiali hollarni o'rganib chiqsak,

ish davomida odamlarni terang fikrlash,

poor judgment as a result of extended shift work

and loss of vigilance and tiredness

sergaklikning yoqolishi va charchash sabablari

was attributed to a big chunk of those disasters.

ko'plab fojialarning orqasidan sabab ekanligi aniqlangan.

Demak, charchab, uyqusirab turgan paydta

When you're tired and you lack sleep,

you have poor memory, you have poor creativity,

xotirangiz susayadi, ijodkorlik kamayadii,

o'ylamay tez ish qilish ortadi

you have increased impulsiveness,

and you have overall poor judgment.

va umuman fahmlash jarayoni susayadi.

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

Lekin do'stlar, bundan ham yomon bo'lishi mumkin.

(kulgi)

(Laughter)

If you are a tired brain,

Agar miyangiz charchasa, uni

sergak va uyg'oq tutadigan narsalarni xohlaydi.

the brain is craving things to wake it up.

Har xil dorilar, sergaklantiruvchi narsalar. Kafein

So drugs, stimulants.

Caffeine represents the stimulant of choice

shulardan biri, ayniqsa G'arbda keng istemol qilinadi.

across much of the Western world.

Much of the day is fueled by caffeine,

Kunimiz katta qismi kafein bilan bog'liq,

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

agar juda ham tajang va charchoq miya bol'sa, nikotin dersiz.

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

Miyani uyg'oq tutish uchun

har hil moddalar iste'mol qilasiz

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

va tungi soat 11 da,

miyangiz albatta, "yaqin orada

and the brain says to itself,

"Actually, I need to be asleep fairly shortly.

uyquga ketishim kerak deydi.

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

Lekin biz juda tetik va uxlagimiz kelmay tursa, ( kunduzgi kafein ta'sirida) biz nima qilamiz?"

Well, of course, you then resort to alcohol.

Va albatta, siz alkogolga berilishingiz mumkin.

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

Algokol, bir ikki marta sizni bo'shashtirishga

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

yaxshi yordam berishi mimkin.

It can actually ease the sleep transition.

U aslida uyquga elitishni osonlashtirish mumkin.

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

Lekin shuni bilingki,

alkogol uyqu bermaydi,

A biological mimic for sleep,

u biologik mimika qiladi, ya'ni sizni sekinlashtiradi

it sedates you.

So it actually harms some of the neural processing

yani, alkogol aslida ba'zi asab jarayonlariga ziyon yetkazadi

ya'ni, xotira mustahkamlash jarayonini

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

va esga olish jarayoniga salbiy ta'sir qiladi.

Bu boshqa chora qolmaganda qo'llanadigan hol,

So it's a short-term acute measure,

but for goodness sake,

lekin iltilmos tunda uxlay bilish uchun

don't become addicted to alcohol

alkogolga o'rganib qolmang.

as a way of getting to sleep every night.

Uyqusizlikka bog'liq yana bir boshqa narsa bu ortiqcha semirishdir.

Another connection between loss of sleep is weight gain.

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

Agar har tunda 5 soat va undan kam uxlasangiz

then you have a 50 percent likelihood of being obese.

50 foiz hollarda ortiqcha semirishingiz mumkin.

Bular qanday bog'langan?

What's the connection here?

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

Uyqusizlik, Grelin gormonini oshiradi

Grelin bu ochlik gormonidir.

the hunger hormone.

Ghrelin is released.

Grelin ishlab chiqarilib miyaga boradi.

It gets to the brain.

The brain says, "I need carbohydrates,"

Miya esa menga "menga (ovqatdagi) uglevodorodlar kerak" deydi

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

va kerakli uglevodorodlarni qo'msaydi

ayniqsa shakarni.

So there's a link between tiredness

Charchash va modda almashinuvi

orasidagi bog'liqlik ortiqcha semirishga olib kelishi mumkin.

and the metabolic predisposition for weight gain: stress.

Asabiylashish. Charchagan odamlar ko'p asabiylashadi.

Tired people are massively stressed.

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

Asabiylayshishning salbiy ta'sirlaridan biri

xotiraning yo'qolishidir,

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

huddi menda hozir biroz bolib o'tganday.

Lekin asabiylashish bundan ham ortiq ta'sir qiladi.

But stress is so much more.

Agar siz birdan asabiylashsangiz, bu katta muammo emas,

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

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

lekin davomiy asabiylashish,

uyqusizlik asabiylashishi, bu muammodir.

Davomiy asabiylashish immunitenti susyatiradi,

Sustained stress leads to suppressed immunity.

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

shuning uchun charchoq odamlar yuqumli kasalliklarga ko'p uchraydi,

and there's some very good studies

va juda yaxshi o'rganilgan manbalar

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

tunda ishlagan odamlar rak ( saraton) kasalligiga ko'proq uchrashini ko'rsatadi.

Increased levels of stress throw glucose into the circulation.

Yuqori darajadagi asabiylashish qonga glyukozani ajratadi.

Glucose becomes a dominant part of the vasculature

Glyukoza qon tomirlarda ko'payib ketib

and essentially you become glucose intolerant.

organizmingiz glyukozani ko'tarolmay qoladi.

Therefore, diabetes 2.

Shu sababli, 2 turdagi qand kassalligi kelib chiqadi.

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

Asabiylashish yurak qon kasaliklaini ko'paytirib

qon bosimini oshiradi.

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

Shunday qilib uyqusizlik bilan bog'liq narsalar ko'p,

that are more than just a mildly impaired brain,

bu miyaning salgina ishdan chiqqanidan emas

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

ko'pchilik o'ylagani kabi,

bugina uyqusizlikni sababi emas.

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

Shu paytda, o'ylab ko'raylik

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

Kim o'zining yetarlicha uxlash haqida o'ylaydi?

So a quick show of hands.

qo'llaringizni ko'tarsangiz.

Kim yetarlicha uxlayman deb o'ylaydi bu yerda?

Who feels that they're getting enough sleep here?

Oh, bu juda yaxshi natija.

Oh. Well, that's pretty impressive.

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

Yaxshi, birozdan so'ng qanday qilib yaxshi uxlash haqida gaplashamiz.

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

Ko'pchiligimiz shuni so'raydi,

"men yetarlicha uxlaganimni qanday bilaman?'

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

Bu hech qiyin masala emas.

Well, it's not rocket science.

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

Agar ertalab turish uchun sizga budilnik kerak bo'lsa

if you are taking a long time to get up,

uyg'onish uchun ko'p vaqt kerak bo'lsa

if you need lots of stimulants,

va sizni sergak tutuvchi moddalar kerak bo'lsa

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

o'zingizni kayfiyatsiz, injiq his qilsangiz

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

agar hamksablaringiz sizga

charchagan ko'rinasan, biroz asabiysan desa

chances are you are sleep-deprived.

demak siz balki yetarlicha uxlamadingiz.

Listen to them. Listen to yourself.

Siz ularga quloq soling. O'zingizni tinglang.

What do you do?

Nima qilasiz?

Well -- and this is slightly offensive --

bu biroz sizga tegib ketishi mumkin

sleep for dummies.

bilmagan soddalar uchun yaxshi uxlash sirlari:

(Laughter)

Make your bedroom a haven for sleep.

Yotoqxonangizni uyqu uchun jannatdek qiling.

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

Eng muhumi uni qorong'i qilishdir,

and also make it slightly cool.

va biroz salqin bo'lsin. bu juda muhim.

Very important.

Aslida, uxlashdan yarim bir soat oldin

Actually, reduce your amount of light exposure

at least half an hour before you go to bed.

yo'rug'lik ta'sirini kamaytiring.

Light increases levels of alertness and will delay sleep.

Yorug'lik, odamni sergaklantirib uyqunu kechiktiradi.

Uyqudan oldin ko'pchiligimiz nima qilamiz?

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

Juda ham yorug' hojatxonada

We stand in a massively lit bathroom,

oynaga qarab tish yuvamiz.

looking into the mirror cleaning our teeth.

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

Bu uyqudan oldin bundan

yomon narsa qilmasang kerak.

Uyali telefonlarni o'chiring. Komyuterlarni o'chiring.

Turn off those mobile phones. Turn off those computers.

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

Miyangizni faollashtiradigan hamma narsalarni o'chiring.

Kun kech bo'lganda kafein ichmaslikka harakat qiling,

Try not to drink caffeine too late in the day,

ideally not after lunch.

eng yaxshisi tushlik paytidan boshlab ichmang.

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

Uyqudan oldin yorug'likni kamaytiring dedik,

but light exposure in the morning

lekin ertalab yorug'lik badandagi

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

kun va tunni aniqlaydigan soatimiz uchun juda zarur.

So seek out morning light.

Shuning uchun ertalabku kunni ko'ring.

Basically, listen to yourself.

Xullas, o'zingizga ishoning, tinglang.

Wind down.

Sekin asta, o'zingiz bilasiz, sizni

Do those sorts of things

that you know are going to ease you off

osoyishta qiladigan narsalar qilingki

into the honey-heavy dew of slumber.

uyquning shirin oromiga elitsin.

OK.

Bular faktlar edi. Endi ba'zi afsonalar bor.

That's some facts. What about some myths?

Teenagers are lazy.

O'spirinlar yolqov deysiz. Yo'q. O, bechoralar

No. Poor things.

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

ularning biologiyasi shunga moslashgan

kech yotib, kech turishadi, shuning uchun ularni o'z holiga qo'ying.

so give them a break.

We need eight hours of sleep a night.

Tunda bizga 8 soat uyqu kerak degan gap bor.

That's an average.

Bu o'rta hisobda. Ba'zilarga ko'proq uyqu kerak. Ba'zilarga kamroq.

Some people need more. Some people need less.

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

Buning uchun tanangizga quloq soling.

Do you need that much or do you need more?

Sizga shuncha uyqu kerakmi? balki ko'proq yoki ozroq kerak?

Simple as that.

Buni bilish ana shunday oson.

Old people need less sleep.

Qariyalarga kam uyqu kerak degan gap bor. Bu noto'g'ri.

Not true.

The sleep demands of the aged do not go down.

Yosh oshgan sari uyquga hojat kamaymaydi.

Essentially, sleep fragments and becomes less robust,

Balki uyqu tez-tez buzilib, bo'lib bo'lib uxlaydigan bo'lib qoladi.

but sleep requirements do not go down.

lekin qancha uyqu kerakligi kamaymaydi.

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

4- noto'g'ri tushuncha esa

erta yotib erta turish

makes a man healthy, wealthy and wise.

kishini sog', boy va aqlli qiladi deyishdir.

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

Bu har tomonlama noto'g'ri gap.

(kulgi)

(Laughter)

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

Erta turishning va erta yotishning sizga

boylik olib kelishi haqida hech qanday asos yo'q.

gives you more wealth at all.

There's no difference in socioeconomic status.

Jamiyatdagi iqtisodiy sinf va tabaqalar orasida farq yo'q.

In my experience,

Menimcha, erta turadigan yoki kech faol odamlar

the only difference between morning people and evening people

orasidagi yagona farq shuki

erat turadigan odamlar

is that those people that get up in the morning early

are just horribly smug.

haddan tashqari o'zicha maqtanchoqlar.

(Laughter)

( kulgi, qarsak)

(Applause)

OK.

Mayli, qolgan bir ikki daqiqa ichidan

So for the last few minutes,

what I want to do is change gears

boshqa bir yangilik haqida gapiraylik

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

bu neyrologiya sohasida yangilik

which is the association between mental health,

yani ruhiy hastaliklar

mental illness and sleep disruption.

va uyqusizlik orasidagi bog'liq.

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

130 yildan beri biz ruhiy hastalarda doimo,

har doimo, uyqusizlik bo'lganini bilamiz.

there is always, always sleep disruption,

but it's been largely ignored.

lekin bu e'tirbordan chetda qolgandi.

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

1970 yillarda, odamlar buni ustida qayta o'ylash boshlagan,

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

va " albatta ular yaxshi uxlay olmaydi,

chunki shizofreniya hastalari miyaga ta'sir qiluvchi dorilar ichadi

because they're on antipsychotics.

It's the antipsychotics causing the sleep problems,"

va bu dorilar uyqusizlik muammosini keltirib chiqaradi" deyishgan

ignoring the fact that for a hundred years previously,

Lekin,ular shuni unutishadiki, ruhiy hastalikka qarshi

sleep disruption had been reported before antipsychotics.

dorilar paydo bo'lmasdan yuz yillar oldin ham uyqu buzilish bor edi.

So what's going on?

Unda nima bo'layapti?

Several groups are studying

Ko'p olimlar, tushkunlik ( depressiya), shizofreniya

conditions like depression, schizophrenia and bipolar

ya bipolyar hastaliklarini o'rganishmoqda

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

va ularning uyquga ta'sirini.

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

O'tgan yili ilmiy maqola shizofreniya haqida

and the data were quite extraordinary.

bir ajoyib ma'lumot berdi.

In those individuals with schizophrenia,

Shizofreniya hastalari,

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

tunning ko'p qismini uyqusiz o'tkasib,

and then they were asleep during the day.

kunduzning ko'p qismini uyquda o'tkazadi

Lekin boshqa guruhdagilarda bundan 24 soatli tartib bo'lmagan.

Other groups showed no 24-hour patterns whatsoever --

their sleep was absolutely smashed.

Boshqa guruhlar uyqusi umuman buzilgan edi.

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

Ba'zilari uyquni yorug'lik va qorong'ulikka qarab boshqarolmagan.

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

Ular har safar kechroq va yana kechroq

tunlarda uyg'ongan. Ularda bu tartib umuman yo'q bo'lgan.

It was smashed.

So what's going on?

Unda nima bo'layapti?

And the really exciting news

Eng qiziq yangilik shuki,

is that mental illness and sleep are not simply associated,

ruhiy kasallik va uyqusizlik shunchaki o'zaro bog'liq emas

but they are physically linked within the brain.

balki ular miyada o'zaro fizik bo'gliqlikka ega.

The neural networks that predispose you to normal sleep,

Sizga odatdagi uyqu beruvchi asab to'rlari

give you normal sleep,

va sizga sog'lom ruhiy va psihologik jarayonlarni ta'minlovchi

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

asab to'rlarnni o'zaro bog'langan.

And what's the evidence for that?

Buning asosi qani?

Asosi, biz juda muhim genlarning

Well, genes that have been shown

to be very important in the generation of normal sleep,

sog'lom uyqu jarayoni ustida ishlashini

when mutated, when changed,

va agar ular, mutatsiya ta'sirida o'zgarsa

also predispose individuals to mental health problems.

odamlar, ruhiy hastaliklarga chalinishi mumkinligini bilamsiz.

O'tgan yili, ilmiy maqola chop etilgandi,

And last year, we published a study

unda shizofreniya hastaligiga bog'liq gen

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

when mutated, also smashes the sleep.

mutatsiya bo'lib o'zgargandi, uyqu jarayonini buzgani aniqlangan.

So we have evidence of a genuine mechanistic overlap

Shunday qilib bizda, rostdan ham bu ikki juda muhim

between these two important systems.

sistema orasida mehanik bog'liklik borligiga asos dalil bor.

Other work flowed from these studies.

Bu ilmiy topilma asosisda yana boshqa ilmiy ishlar qilindi.

The first was that sleep disruption

Birinchidan, uyqusizlik aslida ba'zi ruhiy hastaliklar

actually precedes certain types of mental illness,

paydo bo'lishidan oldin sodir bo'lishi aniqlandi.

and we've shown that in those young individuals

Va biz shuni ko'rsatib bera oldikki, yoshlarda

who are at high risk of developing bipolar disorder,

bipolyar hastalik xavfi katta bo'lgan odamlarda

they already have a sleep abnormality

oldindan uyqu buzilishi borligini aniqladik.

prior to any clinical diagnosis of bipolar.

Ya'ni bu, bipolyar (tashxisi) diagnozi qo'yilishidan oldin.

The other bit of data was that sleep disruption

Yana boshqa manba'larga ko'ra

uyqusizlik ruhiy hastalikni

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

yana og'irlashitrishi topilgan.

My colleague Dan Freeman has used a range of agents

Hamkasbim Dan Freeman, har xil usullar bilan

uyquni yaxshilab, paranoya darajalarini kamaytira bildi,

which have stabilized sleep and reduced levels of paranoia

in those individuals by 50 percent.

yani 50 foizga kamaytira oldi.

So what have we got?

Bu nima degani?

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

Bu o'zaro bog'liqlikda biz juda qiziq narsalar topdik.

In terms of the neuroscience,

Neyrologiya faniga ko'ra,

by understanding these two systems,

bu ikki tarmoqning ishlash jarayonini

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

uyqu va ruhiy hastalik kelib chiqishining

miyada qanday boshqarilishini endi tushuna boshladik.

are generated and regulated within the brain.

The second area is that if we can use sleep

Ikkinchi tomoni esa, biz uyqu jarayoni

and sleep disruption as an early warning signal,

uning buzilishini oldindan signal, ishora

then we have the chance of going in.

sifatida e'tiborga olsak bo'ladi.

If we know these individuals are vulnerable,

Agar biz bu shaxslar bu uyqu sohasida ojiz va ta'sirchan bo'lsa

early intervention then becomes possible.

balki oldindan ruhiy hastalik oldini olish mumkin bo'lar.

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

Uchinchidan, menimcha eng ajoyibi shundaki

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

miya ichidagi uyqu markazlarini

as a new therapeutic target.

davolash nuqtalari deb bilsak bo'ladi.

Stabilize sleep in those individuals who are vulnerable,

Ojiz va kasallika himoyasiz odamlar uyqusini yaxshilang

va ularning sog'ligini mustahkamlanadi

we can certainly make them healthier,

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

hamda, ba'zi ruhiy hastaliklarning ahvolini yengillashtiradi.

So let me just finish.

Xullas, yakun yasay.

What I started by saying is: Take sleep seriously.

Men uyquga jiddiy qarash kerak deb boshladim.

Our attitudes toward sleep are so very different

Bizning uyquga bo'lgan aloqamiz

from a pre-industrial age,

industriya erasidan oldingiga nisbatan boshqacha

when we were almost wrapped in a duvet.

U paytda biz ko'rpalarga o'ralib yotardik

We used to understand intuitively the importance of sleep.

Uyquning ahamiyatini tabiatan bilardik

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

Va bu bekor gap emas,

This is a pragmatic response to good health.

balki sog'liq uchun juda o'rinli javob.

If you have good sleep, it increases your concentration,

Yaxshi uxlasangiz, fikrni jamlash qobiliyati oshadi

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

diqqat, qaror qabul qilish, ijodkorlik, odamlar aro munosabat, sog'liq kuchayadi.

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

Yetarlicha uxlash kayfiyat tushib chiqishini, asabiylashishni kamaytiradi

your levels of anger, your impulsivity,

jahl, va tezqonlikni susaytiradi,

and your tendency to drink and take drugs.

hamda ichkilikka berilish turli dorilar qabul qilishni.

And we finished by saying

Va shunday xulosaga keldikki

that an understanding of the neuroscience of sleep

uyqu neyrologiya fanini tushunish

is really informing the way we think

biz chindan ham

about some of the causes of mental illness,

ruhiy kasalliklar haqida

and indeed is providing us new ways

yangi fikrlashga

to treat these incredibly debilitating conditions.

va bu bizni kuchsizlantiradigan avhollarni davolashga yo'l ochadi.

Jim Butcher, the fantasy writer, said,

Fantastik yozuvchi, Jim Butcher shunday degan:

"Sleep is God. Go worship."

"Uyqu xudodir. Boring unga ibodat qiling"

And I can only recommend that you do the same.

Va men ham sizga buni taklif qilaman.

Thank you for your attention.

E'tiboringiz uchun rahmat.

( qarsaklar)

(Applause)