TED | 如何获得深度睡眠

 

演讲简介
没有什么比睡个好觉更好的了。 如果技术能够帮助我们从中获得更多收益呢？ Dan Gartenberg正在研究刺激深度睡眠。了解更多关于如何在这个阶段播放反映脑波的声音可能会导致更深的睡眠 - 以及它对我们的健康，记忆和学习能力的潜在益处。

 

 

演讲精彩片段（节选）欣赏、

 

What if you could make your sleep more efficient? As a sleep scientist, this is the question that has captivated me for the past 10 years. Because while the light bulb and technology have brought about a world of 24-hour work and productivity, it has come at the cost of our naturally occurring circadian rhythm and our body's need for sleep.

如果能让你的睡眠更有效率，如何？身为睡眠科学家，在过去的十年间，我对这个问题很着迷。虽然电灯泡和科技已经造成了二十四小时工作和生产力的世界，但这是有代价的，代价就是我们自然的昼夜节律、以及我们的身体对睡眠的需求。

 

The circadian rhythm dictates our energy level throughout the day, and only recently we've been conducting a global experiment on this rhythm, which is putting our sleep health and ultimately our life quality in jeopardy. Because of this, we aren't getting the sleep we need, with the average American sleeping a whole hour less than they did in the1940s.

昼夜节律支配了我们一整天中的能量多寡，到最近，我们才针对此节律进行了一项全球性实验，让我们的睡眠健康，以及最终，我们的生命质量，置身危险之中。因为这个理由，我们没有得到我们需要的睡眠，美国人的平均睡眠时间比1940年代整整少了一小时。

 

For some reason, we decided to wear it as a badge of honor that we can get by on not enough sleep. This all adds up to areal health crisis. Most of us know that poor sleep is linked to diseases like Alzheimer's, cardiovascular disease, stroke and diabetes. And if you go untreated with a sleep disorder like sleep apnea, you're more likely to get many of these illnesses. 

因为某种原因，我们决定把它当荣誉奖章来戴，以睡眠不足却仍能过活为荣。这些通通加起来，就成了真实的健康危机。大部份人知道睡眠不足和疾病相关，比如阿兹海默症、心血管疾病、中风、糖尿病。如果你有睡眠失调，像睡眠窒息，却没去治疗，你就更可能会得到许多这类疾病。

 

 

But did you know about sleep's impact on your mental states? Poor sleep makes us make risky, rash decisions and is a drain on our capacity for empathy. When sleep deprivation literally makes us more sensitive to our own pain, it's not so surprising that we have a hard time relating to others and just generally being a good and healthy person when we're sleep-deprived.

但你知道睡眠对你的心理状态有什么冲击吗？睡眠不足会让我们做出冒险、鲁莽的决策，且它会消耗掉我们同理的能力。因为缺乏睡眠真的让我们对痛苦更敏感，那就不足为怪，当我们睡眠不足时，会很难和别人和睦相处，连大体上做个健康的好人都很难。

 

Scientists are now starting to understand how not only the quantity but also the quality of sleep impacts our health and well-being. My research focuses on what many scientists believe is the most regenerative stage of sleep: deep sleep. We now know that generally speaking, there are three stages of sleep: light sleep, rapid eye movement or REM and deep sleep. 

科学家现在开始了解到睡眠的量与质量都会影响我们的健康和幸福。我的研究重点是许多科学家认为最有再生力的睡眠阶段：深度睡眠。我们现在知道，一般来说，睡眠有三个阶段：浅睡期、快速动眼期、及深度睡眠期。

 

When we don't get the deep sleep we need, it inhibits our ability to learn and for our cells and bodies to recover. Deep sleep is how we convert all those interactions that we make during the day into our long-term memory and personalities. As we get older, we're more likely to lose these regenerative delta waves. So in way, deep sleep and delta waves are actually a marker for biological youth.

当我们没有得到我们需要的深睡时，就会阻碍我们的学习能力、我们的细胞和身体的恢复能力。深睡让我们把白天的互动转换为长期记忆和个性。当我们渐年长，我们就越有可能会失去这些有再生力的δ波。所以从某个角度来看，深睡与δ波其实算是生理年轻的标记。