Why do we sleep? | Russell Foster

譯者: Hao-Wei Chang 審譯者: Geoff Chen

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

我今天所要談的

是我最愛的主題之一

and that is the neuroscience of sleep.

睡眠的神經科學

Now, there is a sound --

你們現在聽這個聲音

(Alarm clock)

（鬧鐘聲）

Ah, it worked!

啊哈，還可以用

A sound that is desperately familiar to most of us,

我們都熟悉這 令人絕望的聲音

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

當然，因為這是鬧鐘的聲音

And what that truly ghastly, awful sound does

那悲慘又糟糕的聲音所要做的

is stop the single most important behavioral experience

是中斷我們最重要的行為

that we have, and that's sleep.

也就是睡眠

If you're an average sort of person,

如果你和一般人一樣

36 percent of your life will be spent asleep,

一生中有 36% 的時間都花在睡覺上

which means that if you live to 90,

換言之，如果你活到 90 歲

then 32 years will have been spent entirely asleep.

有整整 32 年的時間是在睡覺

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

從這 32 年我們可以看出

睡覺有某種程度上的重要性

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

然而，大多數的人 都認為睡覺沒什麼

We throw it away.

就這樣把睡眠浪費掉

We really just don't think about sleep.

我們真的沒有思考過睡眠這個行為

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

我今天想做的

就是改變你們的觀點

change your ideas and your thoughts about sleep.

改變你們對睡眠的看法、想法

And the journey that I want to take you on,

我想邀請你們來參與一場旅程

我們得先回到過去

we need to start by going back in time.

"Enjoy the honey-heavy dew of slumber."

「享受沉重而甜蜜的睡眠甘露吧。」

Any ideas who said that?

知道這是誰說的嗎？

Shakespeare's Julius Caesar.

莎士比亞的凱薩大帝

Yes, let me give you a few more quotes.

好，我再多給你們一些引言

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

「噢，睡眠，噢，輕柔的睡眠， 大自然的仁慈褓姆

how have I frighted thee?"

我怎麼會害怕你呢？」

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

這也是莎士比亞，但我不說出處

the Scottish play.

出自馬克白 （更正：應為亨利四世，第二卷）

(Laughter)

（笑聲）

From the same time:

同個時間

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

「睡眠就像條金鍊子

把健康和身體綁在一起。」

Extremely prophetic, by Thomas Dekker, another Elizabethan dramatist.

湯瑪斯．德克說的，非常有遠見

也是另一位伊莉莎白時代的劇作家

But if we jump forward 400 years,

如果我們再往後 400 年

the tone about sleep changes somewhat.

對於睡眠的論點就有些改變

這是 20 世紀初，湯瑪斯．愛迪生說的

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."

「睡覺簡直就是浪費時間，

根本就是原始人留下的遺產。」碰

Bang!

（笑聲）

(Laughter)

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

如果我們前往 80 年代

在座有些人可能記得 瑪格莉特．柴契爾

that Margaret Thatcher was reported to have said,

被報導曾說過：「弱者才需要睡覺。」

"Sleep is for wimps."

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

當然還有聲名狼藉的－名字是什麼來著－

the infamous Gordon Gekko from "Wall Street" said,

來自「華爾街」，聲名狼藉的 高登．蓋科 說過

"Money never sleeps."

「金錢從不睡覺。」

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

20 世紀的我們怎麼看待睡覺？

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

當然，我們用愛迪生發明的燈泡

to invade the night, and we occupied the dark,

來擊退黑暗，佔領了黑暗

and in the process of this occupation,

在這占領的過程中

我們幾乎把睡眠當作是種疾病

we've treated sleep as an illness, almost.

We've treated it as an enemy.

把睡眠當作是敵人

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

我現在敢假設，大多數人都忍住不睡

最糟的是，有多數人覺得睡覺是種病

and at worst perhaps many of us think of sleep

as an illness that needs some sort of a cure.

需要治療的一種病

And our ignorance about sleep is really quite profound.

我們對睡眠的種種無知還真不是蓋的

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

為什麼會這樣？ 為什麼不想要睡覺？

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

因為當你睡覺的時候

看起來你沒有在做什麼

你沒有吃喝

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

And you don't have sex.

沒有發生性行為

Well, most of us anyway.

大多數的人沒有

And so, therefore it's --

所以

Sorry.

睡覺完全是浪費時間，對嗎？錯

It's a complete waste of time, right?

Wrong.

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

事實上，睡覺對我們的身體非常重要

and neuroscientists are beginning to explain

神經科學家正開始研究它 並解釋為什麼

why it's so very important.

睡眠這麼重要

So let's move to the brain.

從大腦開始吧

Now, here we have a brain.

這裡有個腦袋

This is donated by a social scientist,

這是一個社會科學家捐贈的

他們說他們不知道這是什麼

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

或是不知道該怎麼使用

(Laughter)

（笑聲）

Sorry.

不好意思

So I borrowed it.

我借了這個腦袋 我想他們應該沒發現

I don't think they noticed. OK.

（笑聲）

(Laughter)

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

重點是，你們在睡覺的時候

this thing doesn't shut down.

大腦不會停止運作

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

事實上，有些區塊的活動量還增加了

相較於清醒的狀態之下

during the sleep state than during the wake state.

The other thing that's really important about sleep

另一件關於睡眠之所以重要的事

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

睡眠並非起於大腦單一組織

而是有點像網絡

but is to some extent a network property.

If we flip the brain on its back --

如果把大腦翻到背面

I love this little bit of spinal cord here --

我喜歡這一小部分的脊髓

this bit here is the hypothalamus,

這叫做下丘腦

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

下丘腦下方，有一塊很有趣的組織

not least the biological clock.

尤其是生理時鐘

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

生理時鐘告訴我們 什麼時候該起床

when it's good to be asleep,

什麼時候該睡覺

and what that structure does is interact

下視丘下方那塊組織所要做的

就是和下丘腦內的其他區塊

with a whole raft of other areas within the hypothalamus,

the lateral hypothalamus, the ventrolateral preoptic nuclei.

外側下丘，腦側室前視核這些區塊來往

All of those combine,

這些區塊會發送信號

and they send projections down to the brain stem here.

到腦幹

The brain stem then projects forward

腦幹再把信號傳送出去

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

讓腦皮層收到信號 就是這塊皺褶很漂亮的區塊

with neurotransmitters that keep us awake

神經傳送素會讓我們醒著

and essentially provide us with our consciousness.

最重要的就是讓我們有意識

所以睡覺是起因於

So sleep arises from a whole raft

of different interactions within the brain,

大腦內許多地方的互動

and essentially, sleep is turned on and off

更重要的，我們睡覺或不睡覺

as a result of a range of interactions in here.

是因為這一系列的互動

好，我們現在講到哪了？

OK. So where have we got to?

We've said that sleep is complicated

我們說到了睡眠很複雜

and it takes 32 years of our life.

花了人生中的 32 年

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

我還沒解釋是：為什需要睡眠

So why do we sleep?

為什麼要睡覺？

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

科學家對此也沒有一致的答案

as scientists, we don't have a consensus.

這也不會令人驚訝

There are dozens of different ideas about why we sleep,

有很多不同的想法 解釋為什麼要睡覺

我摘要其中三點

and I'm going to outline three of those.

The first is sort of the restoration idea,

第一點說的是修復

and it's somewhat intuitive.

這是有點直觀的假設

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

一天中，我們所消耗的精力

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

我們會在晚上進行修補、替換、重建

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

這種解釋

可以追朔到亞里斯多德

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

差不多是 2300 年前

It's gone in and out of fashion.

這種說法為多數人接受

It's fashionable at the moment

因為在當時人們看到

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

是大腦內的一大堆基因

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

在睡覺時是有在活動

and those genes are associated with restoration and metabolic pathways.

這些基因都和修補作用

以及新陳代謝有關聯

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

所以有證據支持修補假設

What about energy conservation?

那麼關於儲存精力呢？

Again, perhaps intuitive.

這也很直觀

You essentially sleep to save calories.

睡覺重要的就是儲存卡路里

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

不過當你把把數字加一加

結果並不令人滿意

If you compare an individual who has slept at night,

如果你把一個在晚上睡覺或是熬夜的人

這兩種人都並沒有做什麼活動

or stayed awake and hasn't moved very much,

他們一個晚上 差不多存了 110 卡路里

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

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

等同於一個熱狗麵包

Now, I would say that a hot dog bun

需要這麼多時間以及步驟的睡眠

is kind of a meager return

經過一個晚上之後 只有一個熱狗麵包的量

for such a complicated and demanding behavior as sleep.

這確實有點少

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

所以我比較不相信 儲存精力這種說法

But the third idea I'm quite attracted to,

吸引我的是第三種說法

which is brain processing and memory consolidation.

就是大腦運作以及記憶結合

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

就我們所知，在你嘗試學習某樣事物

如果你剝奪自己的睡眠

and you sleep-deprive individuals,

the ability to learn that task is smashed.

那麼，你學習那樣事物的能力就毀了

It's really hugely attenuated.

學習能力大大降低

So sleep and memory consolidation is also very important.

所以睡眠和記憶有重要關連

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

然而，我們並不只是躺下來

and recalling it.

回想記得的事

What's turned out to be really exciting

讓科學家感到驚奇的是

我們發現新方法和 解決複雜問題的能力

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

會因為睡一覺而大大增強

is hugely enhanced by a night of sleep.

事實上，這帶給我們 3 倍的優勢

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

Sleeping at night enhances our creativity.

睡眠讓我們更具創造力

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

看起來我們腦中

神經連結會有所改變

those neural connections that are important,

those synaptic connections that are important,

重要的突觸連結 (譯注：突觸負責將訊號傳往下個神經細胞)

are linked and strengthened,

會被連接和強化

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

而比較不重要的連結

會被弱化而顯得更不重要

OK.

有三個說法解釋為什麼我們需要睡眠

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,

我認為瞭解它們的細節很重要

因為我們睡眠可能有很多原因

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

But sleep is not an indulgence.

但是睡眠不是浪費

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

也不是我們可以輕忽看待的事

I think that sleep was once likened to an upgrade

我想睡眠可以比喻為

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

從經濟艙升級到商務艙

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

但是還不到頭等艙的等級

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

關鍵在於

缺乏睡眠，就沒有飛馳的思緒

you don't fly.

Essentially, you never get there.

你也創造不出任何東西

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

但我們現在社會

is that we are desperately sleep-deprived.

卻希望剝奪睡眠

So let's now look at sleep deprivation.

讓我們來看看被剝奪的睡眠

社會中很多人缺乏睡眠

Huge sectors of society are sleep-deprived,

看看我們的睡眠計量表

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

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

在 50 年代，充分的證據顯示

were getting around eight hours of sleep a night.

大部份人每晚睡 8 小時

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

現在我們相較從前 少睡 1.5 到 2 小時

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

我們的睡眠落在 每晚 6.5 小時的區間

For teenagers, it's worse, much worse.

對青少年而言這尤其嚴重

They need nine hours for full brain performance,

他們需要睡 9 個小時以利大腦運作

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

而大多數人在學期間

每晚僅睡 5 小時

It's simply not enough.

這跟本不夠！

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

讓我們在看看另一群人

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

老人晚上的睡眠

is somewhat disrupted, and many sleep, again,

常會被打斷成好幾部份

less than five hours a night.

他們的睡眠同樣低於每晚 5 小時

Shift work.

輪班的人

Shift work is extraordinary,

perhaps 20 percent of the working population,

大概佔工作人口的 20 %

而生理時鐘不會

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

依據夜班而調整

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

它依據相同的光暗循環

所以當可憐的夜班工作者

So when the poor old shift worker is going home

to try and sleep during the day, desperately tired,

疲憊的回家休息時

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

生理時鐘會說： 「醒醒啊！現在是白天！」

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

夜班工作者的睡眠品質通常很差

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

他們一樣被分在睡 5 小時的這群

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

接著是，當然，有上百萬人

受時差影響

So who here has jet lag?

在座有誰是呢？

Well, my goodness gracious.

我的天啊！

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

因為你們大腦正渴望睡眠

because that's what your brain is craving.

我得感謝你們沒有睡著

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

另一種大腦會進行

或沈迷的是微睡眠

this involuntary falling asleep,

這是非自願性的入睡

and you have essentially no control over it.

你根本無法控制這種睡眠

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

微睡眠令人尷尬

但它們也可能致命

but they can also be deadly.

大約有 31% 的駕駛

It's been estimated that 31 percent of drivers

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

至少有一次在駕駛中打瞌睡

在美國，統計數據很完整

and in the US, the statistics are pretty good:

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

10 萬件高速公路意外

和疲勞、鬆懈

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

及打瞌睡有關

每年平均 1 萬件！不可思議！

It's extraordinary.

At another level of terror,

在另一個層級的恐怖

we dip into the tragic accidents at Chernobyl

我們看到在車諾比事件

and indeed the space shuttle Challenger,

和挑戰者號太空梭的意外

which was so tragically lost.

都造成悲劇性的損失

And in the investigations that followed those disasters,

在事件調查中發現

延長工作時數造成

poor judgment as a result of extended shift work

and loss of vigilance and tiredness

鬆懈與疲倦降低判斷力

was attributed to a big chunk of those disasters.

是導致悲劇的主因

所以當你疲倦、缺乏睡眠時

When you're tired and you lack sleep,

you have poor memory, you have poor creativity,

你的記憶力和創造力都很差

你會變得更衝動

you have increased impulsiveness,

and you have overall poor judgment.

而且判斷能力也會下降

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

但是還有比這些更糟的事

（笑聲）

(Laughter)

If you are a tired brain,

如果大腦疲憊

就會需要刺激保持清醒

the brain is craving things to wake it up.

西方社會的選擇以

So drugs, stimulants.

Caffeine represents the stimulant of choice

藥物、興奮劑和咖啡因為代表

across much of the Western world.

Much of the day is fueled by caffeine,

大部份時間可以咖啡提神

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

如果大腦過勞 則會選擇尼古丁

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

如果在工作時

使用興奮劑提神

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

當然在晚上 11 點時

大腦會認為

and the brain says to itself,

"Actually, I need to be asleep fairly shortly.

自己不需要睡太多

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

這時如果你真的想睡時

Well, of course, you then resort to alcohol.

你會依靠酒精

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

偶爾或短時間內

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

酒精可以讓你鎮定

It can actually ease the sleep transition.

它可以幫助入眠

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

但是你必須注意的是

酒精只能麻醉你

A biological mimic for sleep,

在生理上很像入眠，但卻不是

it sedates you.

So it actually harms some of the neural processing

事實上，它會損害某些神經活動過程

包含記憶的強化

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

或回想

所以這是短期有效的方法

So it's a short-term acute measure,

but for goodness sake,

但看在老天的份上

don't become addicted to alcohol

別每晚依靠酒精入睡

as a way of getting to sleep every night.

增重是另一個缺乏睡眠的後果

Another connection between loss of sleep is weight gain.

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

如果每晚睡 5 小時或更少

then you have a 50 percent likelihood of being obese.

你會高出 50% 罹患肥胖症

為什麼有此關連？

What's the connection here?

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

睡眠缺乏時可能會

提高飢餓素 (ghrelin) 的釋放

the hunger hormone.

Ghrelin is released.

當飢餓素到達腦部

It gets to the brain.

The brain says, "I need carbohydrates,"

大腦會說：「需要更多碳水化合物」

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

在尋找碳水化合物的過程中

主要是尋找糖類

So there's a link between tiredness

這就連接疲倦和

代謝失衡所造成的增重

and the metabolic predisposition for weight gain: stress.

疲倦的人承受著巨大的壓力

Tired people are massively stressed.

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

其中一個壓力的後果

就是喪失記憶

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

這就是為什麼 我剛剛跳過一小段

但壓力影響範圍更大

But stress is so much more.

如果你突然間感到壓力，這影響不大

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

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

但長時間的壓力

會造成缺乏睡眠和其他問題

長期的壓力會抑制免疫系統

Sustained stress leads to suppressed immunity.

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

所以疲倦的人更容易受到感染

and there's some very good studies

有些很好的研究顯示

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

輪班工作者更容易得到癌症

Increased levels of stress throw glucose into the circulation.

壓力會增加血流中的葡萄糖含量

Glucose becomes a dominant part of the vasculature

當葡萄糖成為血液的重要成份

and essentially you become glucose intolerant.

身體對葡萄糖耐受性也會上升

Therefore, diabetes 2.

造成第二行糖尿病

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

壓力導致血壓升高

升高罹患心血管疾病的機率

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

這些都和睡眠不足有關

that are more than just a mildly impaired brain,

而大部份人對

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

睡眠不足影響的瞭解

僅只於大腦功能下降

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

讓我們想想這個演講的目的

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

你認為自己睡眠充足嗎？

So a quick show of hands.

很快用舉手調查一下

有誰認為自己有睡飽？

Who feels that they're getting enough sleep here?

噢！這真令人印象深刻

Oh. Well, that's pretty impressive.

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

很好，我們接下來 會談到入眠的訣竅

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

當然，大部份人會問

我怎麼知道我睡夠了？

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

嗯，這不是深奧的學問

Well, it's not rocket science.

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

如果你需要鬧鐘較你起床

if you are taking a long time to get up,

如果你需要花長時間清醒

if you need lots of stimulants,

如果你需要興奮劑

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

如果你乖戾易怒

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

如果你會被工作夥伴說

你看起來疲憊且煩躁

chances are you are sleep-deprived.

你很有可能睡眠不足

Listen to them. Listen to yourself.

聽聽別人，想想自己

What do you do?

你該怎麼辦呢？

Well -- and this is slightly offensive --

嗯，這可能有點冒犯

sleep for dummies.

白癡睡覺法：

(Laughter)

Make your bedroom a haven for sleep.

將床打造成睡眠天堂

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

第一個關鍵是讓 房間盡可能保持黑暗

and also make it slightly cool.

另個重點是，讓它有點平靜

Very important.

事實上，你要在睡前至少半小時前

Actually, reduce your amount of light exposure

at least half an hour before you go to bed.

就要減少接受到的光線

Light increases levels of alertness and will delay sleep.

光線促進警覺，這會延遲睡眠

我們上床前最後一件事是？

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

我們站在光線明亮的浴室

We stand in a massively lit bathroom,

透過鏡子清潔牙齒

looking into the mirror cleaning our teeth.

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

這是在睡前

最不適合做的事

關掉手機和電腦

Turn off those mobile phones. Turn off those computers.

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

關掉任何會刺激大腦的裝置

別太晚喝咖啡

Try not to drink caffeine too late in the day,

ideally not after lunch.

理想是午餐後就別喝

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

我們降低睡前接受的光線

but light exposure in the morning

而早上接受的光線

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

對調整生理時鐘的 光暗循環非常有益

So seek out morning light.

所以出去迎接晨光

Basically, listen to yourself.

基本上，聆聽自我

Wind down.

放鬆，想想你知道哪些是

Do those sorts of things

that you know are going to ease you off

可以讓你放輕鬆

into the honey-heavy dew of slumber.

浸入沉重而甜蜜的睡眠甘露

OK.

好，這是一些事實，哪些則是迷思？

That's some facts. What about some myths?

Teenagers are lazy.

青少年很懶散

No. Poor things.

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

不，他們的生理傾向晚睡晚起

所以就放他們一馬吧

so give them a break.

We need eight hours of sleep a night.

我們每晚需要 8 小時的睡眠

That's an average.

這僅是平均 有人需要更多，有人可以更少

Some people need more. Some people need less.

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

你要做的是聽聽自己的身體

Do you need that much or do you need more?

睡眠已經足夠，還是需要更多？

Simple as that.

就這麼簡單

Old people need less sleep.

老人需要較少睡眠

Not true.

The sleep demands of the aged do not go down.

錯了，睡眠需求不會隨年齡下降

Essentially, sleep fragments and becomes less robust,

是睡眠變成片段，而不如以往健全

but sleep requirements do not go down.

但是需求並為下降

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

第四個迷思是

早睡早起

makes a man healthy, wealthy and wise.

讓人健康、富有、有智慧

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

嗯，這錯的可離譜了

（笑聲）

(Laughter)

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

沒有證據顯示

早睡早起可以讓你更富有

gives you more wealth at all.

There's no difference in socioeconomic status.

在社會地位上沒有差別

In my experience,

依我的經驗

the only difference between morning people and evening people

早起和晚起人的差別

只是那些早起的人

is that those people that get up in the morning early

are just horribly smug.

會得意的沾沾自喜

(Laughter)

（笑聲與掌聲）

(Applause)

OK.

好，最後幾分鐘給最後一部份

So for the last few minutes,

what I want to do is change gears

我想要稍作變換

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

談談神經科學領域的新突破

which is the association between mental health,

這和心智健全有關

mental illness and sleep disruption.

心理疾病和睡眠干擾

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

130 年來，我們都知道

重度心理疾病和睡眠失調有關

there is always, always sleep disruption,

but it's been largely ignored.

但卻被大家忽視

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

在 1970 年代 人們再度思考這個問題時

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

他們說：「精神分裂症患者 睡眠當然會受影響

因為他們服用抗精神病的藥物

because they're on antipsychotics.

It's the antipsychotics causing the sleep problems,"

是藥物造成了睡眠問題。」

ignoring the fact that for a hundred years previously,

這忽略了近百年的研究報告

sleep disruption had been reported before antipsychotics.

顯示睡眠失調發生於用藥之前

So what's going on?

為什麼會這樣呢？

Several groups are studying

有很多研究像是憂鬱症

conditions like depression, schizophrenia and bipolar

精神分裂症和躁鬱症

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

和睡眠失調的團隊

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

我們去年有個重大發現 發表於 Schizophrenia 期刊上

and the data were quite extraordinary.

裡面的數據非常漂亮

In those individuals with schizophrenia,

精神分裂症的患者

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

大多會夜間醒來

and then they were asleep during the day.

而且會在白天睡著

其他團隊研究顯示 他們沒有遵守 24 小時的生理週期

Other groups showed no 24-hour patterns whatsoever --

their sleep was absolutely smashed.

他們的睡眠完全錯亂

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

有些無法依據 光暗週期調整睡眠

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

他們會越來越晚起

光暗週期錯亂了

It was smashed.

So what's going on?

為什麼會這樣呢？

And the really exciting news

而讓人興奮的消息是

is that mental illness and sleep are not simply associated,

精神疾病與睡眠不僅只是相關

but they are physically linked within the brain.

而是在腦部有生理上的連結

The neural networks that predispose you to normal sleep,

正常的連結讓你傾向正常睡眠

give you normal sleep,

正常的睡眠

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

和幫助心智健全的東西有所重疊

And what's the evidence for that?

有什麼支持證據呢？

有些產生正常睡眠

Well, genes that have been shown

to be very important in the generation of normal sleep,

非常重要的基因

when mutated, when changed,

當突變或改變時

also predispose individuals to mental health problems.

也會傾向產生精神疾病

後來，我們發表一篇研究

And last year, we published a study

顯示有個基因和精神分裂症相關

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

when mutated, also smashes the sleep.

當它突變時，會讓睡眠不連續

So we have evidence of a genuine mechanistic overlap

我們有證據顯示兩大系統

between these two important systems.

有著精巧的重疊

Other work flowed from these studies.

其他後續的研究

The first was that sleep disruption

首先，睡眠失調會發生在

actually precedes certain types of mental illness,

特定的精神疾病之前

and we've shown that in those young individuals

我們發現那些

who are at high risk of developing bipolar disorder,

躁鬱症高危險群的年輕人

they already have a sleep abnormality

他們在診斷出躁鬱症前

prior to any clinical diagnosis of bipolar.

睡眠就不正常

The other bit of data was that sleep disruption

其他數據顯示睡眠失調

可能會讓

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

精神疾病加劇

My colleague Dan Freeman has used a range of agents

我的同事 丹·佛立門 (Dan Freeman) 用一些藥物

可以在患者身上

which have stabilized sleep and reduced levels of paranoia

in those individuals by 50 percent.

穩定睡眠和 減輕 50% 妄想症狀

So what have we got?

所以我們學到什麼？

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

我們看到了這讓人興奮的關聯

In terms of the neuroscience,

在神經科學領域

by understanding these two systems,

藉由研究這兩大系統

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

我們開始瞭解睡眠和精神疾病

是由腦部產生和調控

are generated and regulated within the brain.

The second area is that if we can use sleep

另一方面，如果我們睡覺時

and sleep disruption as an early warning signal,

睡眠失調是一個警訊

then we have the chance of going in.

我們就有機會介入

If we know these individuals are vulnerable,

如果我們知道誰屬於高危險群

early intervention then becomes possible.

早期治療就變得可行

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

第三點，是我認為最令人興奮的

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

是我們可以將腦部的睡眠中心

as a new therapeutic target.

當作治療的標的

Stabilize sleep in those individuals who are vulnerable,

幫助高危險的人穩定睡眠

我們可以讓他們更健康

we can certainly make them healthier,

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

也會緩解精神疾病帶來的不適

So let me just finish.

讓我做個結尾

What I started by saying is: Take sleep seriously.

我們開始認真看待睡眠

Our attitudes toward sleep are so very different

我們對睡眠的態度

from a pre-industrial age,

從工業革命前

when we were almost wrapped in a duvet.

當我們正和寢具熱戀

We used to understand intuitively the importance of sleep.

我們曾本能地重視睡眠

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

這不是什麼無稽之談

This is a pragmatic response to good health.

這是健康的正常反應

If you have good sleep, it increases your concentration,

如果睡得飽，你會更專心

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

更有專著力、決斷力、 創造力、社交能力和健康

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

如果睡眠正常 會降低情緒起伏、壓力

your levels of anger, your impulsivity,

你的憤怒、衝動

and your tendency to drink and take drugs.

及酗酒用藥的傾向

And we finished by saying

我們可以這樣總結

that an understanding of the neuroscience of sleep

瞭解睡眠的神經科學

is really informing the way we think

正改變我們對於

about some of the causes of mental illness,

一些精神疾病成因的想法

and indeed is providing us new ways

事實上，它提供了我們對

to treat these incredibly debilitating conditions.

這些極端狀況的新治療方法

Jim Butcher, the fantasy writer, said,

奇幻作家 吉姆．布契 曾說：

"Sleep is God. Go worship."

「睡眠是神，去崇拜它。」

And I can only recommend that you do the same.

我會建議你們也這樣做

Thank you for your attention.

謝謝各位的聆聽

（掌聲）

(Applause)