How sleep can improve your immunity | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

Often when we're sick

Translator: H.L. Au Reviewer: C iff

通常我哋病嘅時候

typically what we want to do is just curl up in bed

都會淨係想喺床上孿埋一嚿

and go to sleep.

然後去瞓

And in part what we're trying to do

某程度嚟講我哋想做嘅

is sleep ourselves well,

就係瞓得好

because there's a very intimate association

因為我哋嘅睡眠健康

between our sleep health and our immune health.

同免疫系統健康有好密切嘅關係

[Sleeping with Science]

〔與科學共枕〕

We know that individuals reporting less than seven hours of sleep a night

我哋知道一晚瞓唔夠七個鐘嘅人

are almost three times more likely to become infected by the rhinovirus,

感染鼻病毒嘅機率高三倍

otherwise known as the common cold.

即係眾所周知嘅普通感冒

We also know that women sleeping five hours or less a night

我哋亦都知道一晚瞓得五個鐘 或者更少嘅女士

are almost 70 percent more likely to develop pneumonia.

患肺炎嘅機率增加接近七成

Well we've also discovered that sleep can play a role

我哋亦都發現咗睡眠

喺你成功嘅免疫系統擔當嘅角色

in your successful immunization.

So in one study, they took a group of individuals

係一個研究入面，有班參加者

and they limited them to four hours of sleep a night

限制佢哋一晚只可以瞓四個鐘

for six nights.

維持六晚

And in the other group,

而另一班參加者

they gave them a full night of sleep

佢哋就可以瞓足成晚

each and every one of those nights.

每一晚都可以

And then during that time period, they gave them a flu shot

再喺嗰段時間幫佢哋打流感疫苗

and they measured the response to that flu shot.

然後就測量佢哋對疫苗嘅反應

What they discovered is that in those individuals

佢哋發現咗係呢啲參加者入面

who were sleeping just four hours a night,

一晚瞓得四個鐘嘅人

they went on to produce less than 50 percent

生產出嚟嘅正常抗體反應一半都冇

of the normal antibody response.

So in other words, if you're not getting sufficient sleep

換句話講，如果你瞓得唔夠

in the week or the days before you get your flu shot,

喺你要打流感疫苗前 嗰一星期或者前幾日

it may render that vaccination far less effective as a consequence.

結果就可能會令疫苗效果大大降低

What this tells us,

咁話到畀我哋知

and now what we're starting to learn,

同埋我哋開始學到嘅係

is that it's during sleep at night,

喺夜晚瞓覺嘅時候

including deep non-REM sleep,

包括深層非快速眼動睡眠

when we actually restock the weaponry

當我哋喺免疫武器庫到補充武器時

within our immune arsenal.

We actually stimulate the production

其實係刺激緊唔同免疫因子嘅產生

of numerous different immune factors.

And furthermore,

唔止咁

the body actually increases its sensitivity to those immune factors.

身體仲會增加對免疫因子嘅敏感度

So you wake up the next day

咁你第二朝起身

as a more robust immune individual.

就會係一個更強大嘅免疫個體

So when it comes to your immune system,

所以當提起你嘅免疫系統

you should perhaps think of sleep

你就應該要諗起睡眠就係

as one of the best health insurance policies

你夢寐以求最好嘅醫療保險政策

that you could ever wish for.