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

Sleep is so important.

Translator: Muhammaddiyor Sotvoldiyev Reviewer: Nazarbek Nazarov

Uyqu juda ham muhim. Bizga u yashash uchun kerak

We need it to live.

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

va biz uxlay olmaganimizda juda yordamga muhtoj bo’lib qolamiz.

[Body Stuff with Dr. Jen Gunter]

[ Dr.Jen Gunter bilan “Body Stuff”]

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

Ammo so’ngi paytlarda, bizning uyquga bo’lgan qiziqishimiz ortgandek tuyulyapti.

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

Uyqu haqida internetdan ma’lumotlar qidirib ko’ring

Va siz uyqu sifatini yaxshilash haqida ko’plab maqolar topasiz.

about how to make your sleep perfect.

New gadgets, fancy alarm clocks,

Yangi gadjetlar, ajoyib uyg’otuvchi soatlar

stay away from blue light.

ko’k nurdan uzoqroq turing.

There are lots of services, products and advice columns

Juda ham ko’plab mahsulotlarda, jurnallarda

biz notog’ri usulda uxlayotganimiz ta’kidlanmoqda

that tell us we're sleeping wrong.

Not enough,

yetarli emas

not quality sleep, wrong position.

sifatli emas, noto’gri pozitsiya

Even worse, you might find scary messaging

Undanda yomonrog’i, siz juda ham qo’rqinchi xabarlarni topishingiz mumkin

claiming that if you're not sleeping right

Agar siz to’gri uxlamasangiz,

your life is going to be shorter,

Sizning umringiz qisqaradi,

you're going to get all kinds of diseases.

har xil kasalliklarga duchor bo’lasiz.

One of the biggest worries we have about our sleep

Bizdagi uyqu haqidagi eng katta tashvishlardan biri shuki

is that we're not getting enough

biz yetarlicha uxlamayapmiz

and that anything less than seven hours a night

va tungi yetti soatdan kamroq uqyu anglatadiki...

means that we’re doomed to bad health,

Biz sog’ligimiz yomonlashishiga mahkummiz

everything from high blood pressure to Alzheimer’s disease.

Yuqori qon bosimidan tortib Altsgeymer kasalligigacha

But there are two flaws with this kind of messaging.

Ammo bu turdagi xabarlarda ikkita kamchilik bor

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

Birinchi kamchilik shuki bu turdagi xabarlar har doim ham to’gri emas.

Seven to eight hours of sleep,

Yetti, sakkiz soat uyqu kattalarga tavsiya qilingan bo’lsada

while recommended for adults, is just an average.

bu faqatgina o’rtacha qiymatdir

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

Bu kabi xabarlar ommaga taqdim qilinayotganida soddalashtirilishi kerak

sometimes important nuances get lost.

Ammo, ba’zida bu kabi xabarlarning muhim qismlari ommaga yetib bormayapti.

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

Ha,shunisi haqiqatki, uzoq vaqt davomida yetarli darajada uxlamaslik

is associated with health problems like cardiovascular disease,

turli kasalliklarga sabab bolishi mumkin

yurak-qon tomir kasalligi, diabet va depressiya.

diabetes and depression.

Ammo, doimiy ravishda 7-8 soat uxlash

But fixating solely on seven to eight hours

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

barcha odamlarga turli miqdordagi uyqu kerakligini hisobga olmaydi.

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

Yaxshi tungi uyquning davomiyligi turli odamlar uchun har xil bo’lishi mumkin.

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

Ba’zi kattalarga 8 soat kerak bo’lsa, ba’zilar uchun 6 soat ham yetarlidir.

The second flaw with this kind of doomsday messaging

Bu xabardagi ikkinchi kamchilik shuki...

is that it can be counterproductive,

bu odat samarali bo’lmasligi mumkin

especially for people who do have trouble sleeping.

ayniqsa uxlashga qiynaladiganlar uchun

For instance, in 2019,

Misol uchun, 2019-yilda

it was estimated that 21 percent of adults in the US

Statistikaga ko’ra AQSh aholisining 21 foizi

uyqu soatlarni kuzatib boruvchi moslama ishlatishar ekan

were wearing sleep tracking devices.

And that number is probably growing.

va ehtimol bu miqdor hozirda o’sib bormoqda

And I get it.

Ha tushunaman

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

Har kuni necha soat uxlay olganingni

va tunning qaysi qismida tush ko’rganingni bila olish juda ajoyib

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

But having all of that sleep data

Ammo, uyqu haqida barcha ma’lumotlarga ega bo’lish

is causing some people to become obsessed with it,

ba’zi odamlarni bu narsaga juda berilib ketishiga sabab bo’lmoqda.

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

Va bu hatto ortosomniya holatiga olib kelmoqda :

a preoccupation with the constant need to achieve perfect sleep.

Mukammal uyquga erish uchun doimiy harakat

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

va bu holat yanada ko’proq uyqudagi muammolarga sabab bo’lmoqda

Ortosomniya hozir juda jiddiy misol bo’lishi mumkin

Now orthosomnia might be an extreme example,

but the anxiety of not getting enough sleep

ammo, yetarli darajada uxlash haqida tashvishlanish

is keeping some of us up at night.

ko’plab insonlarni kechqurun uxlashlariga halaqit beryapti

So here's what some experts are saying.

Mana ba’zi expertlar aytayotgan gaplar :

Stop fixating on the number

Raqamlarga e’tibor berishni to’xtating

because that can lead to unrealistic expectations of sleep.

Chunki bu uyqu haqida unreal umidlarga olib kelishi mumkin

According to Dr. Colleen Carney,

Dr. Colleen Carney ga ko’ra,

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

psixolog va Ryerson universiteti uyqu laboratoriyasi rahbari,

the basic questions you should ask yourself are:

O’zingizdan ushbu oddiy savollarni so’rashingiz kerak :

Do I feel reasonably well-rested during the day?

Men o’zimni kun davomida yaxshi his qilyapmanmi?

Do I generally sleep through the night without disturbances?

Men tun davomida uxlayotganimda hech narsa bezovta qilmaydimi?

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

Yoki, uyg’onib ketadigan bo’lsam, osongina uxlab qolamanmi?

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

Beixtiyor uxlab qolmasdan, kun bo’yi hushyor yura olamanmi?

If your answers are yes to all three,

Agar uchalasiga ham javobingiz ha bo’lsa,

Ehtimol, uxlash haqida tashvishlanishingiz shart emas.

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

And if you're struggling with your sleep,

Va agar sizda uyqu bilan muammolar bor bo’lsa,

qimmat ko’k yorug’lik filtrlari yoki

instead of buying expensive blue light filters

ajoyib uyqu kuzatuvchilarini sotib olish o’rniga,

or fancy sleep trackers,

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

shifokor bilan gaplashishib ko’ring

va tekshirilishi kerak bo’lgan tibbiy sharoitlar yo’qligiga

that need to be explored first.

ishonch hosil qiling.

Then try evidence-based recommendations

So’ngra, dalillarga asoslangan tavsiyalarni sinab ko’ring

laid out by the American Academy of Sleep Medicine.

va bu “American Academy of Sleep Medicine” tomonidan tayyorlangan.

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

Eng ajoyibu shuki, u yerda yuqori samarali terapiya mavjud

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

va u uyqusizlik yoki CBT-I uchun kognitiv xulq-atvor terapiyasi deb ataladi.

It doesn’t have any medications involved.

Unda hech qanday dori-darmonlar mavjud emas.

And it has a really low failure rate.

va u nihoyatda kam muvaffaqiyatsizlik ko’rsatkichi bor