TED报告 我们为什么要睡觉

TED 报告 软件系统测试报告下载sgs报告如何下载关于路面塌陷情况报告535n,sgs报告怎么下载竣工报告下载 我们为什么要睡觉TED演讲我们为什么要睡觉简介：一生中，我们有三分之一的时间都在睡眠中度过。关于睡眠，你又了解多少？睡眠专家RussellFoster为我们解答为什么要睡觉，以及睡眠对健康的影响。WhatI'dliketodotodayistalkaboutoneofmyfavoritesubjects,andthatistheneuroscienceofsleep.Now,thereisasound--(Alarmclock)--aah,itworked--asoundthatisdesperately,desperatelyfamiliartomostofus,andofcourseit'sthesoundofthealarmclock.Andwhatthattrulyghastly,awfulsounddoesisstopthesinglemostimportantbehavioralexperiencethatwehave,andthat'ssleep.Ifyou'reanaveragesortofperson,36percentofyourlifewillbespentasleep,whichmeansthatifyouliveto90,then32yearswillhavebeenspententirelyasleep.Nowwhatthat32yearsistellingusisthatsleepatsomelevelisimportant.Andyet,formostofus,wedon'tgivesleepasecondthought.Wethrowitaway.Wereallyjustdon'tthinkaboutsleep.AndsowhatI'dliketodotodayischangeyourviews,changeyourideasandyourthoughtsaboutsleep.AndthejourneythatIwanttotakeyouon,weneedtostartbygoingbackintime."Enjoythehoney-heavydewofslumber."Anyideaswhosaidthat?Shakespeare'sJuliusCaesar.Yes,letmegiveyouafewmorequotes."Osleep,Ogentlesleep,nature'ssoftnurse,howhaveIfrightenthee?"Shakespeareagain,from--Iwon'tsayit--theScottishplay.[Correction:HenryIV,Part2](Laughter)Fromthesametime:"Sleepisthegoldenchainthattieshealthandourbodiestogether."Extremelyprophetic,byThomasDekker,anotherElizabethandramatist.Butifwejumpforward400years,thetoneaboutsleepchangessomewhat.ThisisfromThomasEdison,fromthebeginningofthe20thcentury."Sleepisacriminalwasteoftimeandaheritagefromourcavedays."Bang.(Laughter)Andifwealsojumpintothe1980s,someofyoumayrememberthatMargaretThatcherwasreportedtohavesaid,"Sleepisforwimps."Andofcoursetheinfamous--whatwashisname?--theinfamousGordonGekkofrom"WallStreet"said,"Moneyneversleeps."Whatdowedointhe20thcenturyaboutsleep?Well,ofcourse,weuseThomasEdison'slightbulbtoinvadethenight,andweoccupiedthedark,andintheprocessofthisoccupation,we'vetreatedsleepasanillness,almost.We'vetreateditasanenemy.Atmostnow,Isuppose,wetoleratetheneedforsleep,andatworstperhapsmanyofusthinkofsleepasanillnessthatneedssomesortofacure.Andourignoranceaboutsleepisreallyquiteprofound.Whyisit?Whydoweabandonsleepinourthoughts?Well,it'sbecauseyoudon'tdoanythingmuchwhileyou'reasleep,itseems.Youdon'teat.Youdon'tdrink.Andyoudon'thavesex.Well,mostofusanyway.Andsothereforeit's--Sorry.It'sacompletewasteoftime,right?Wrong.Actually,sleepisanincrediblyimportantpartofourbiology,andneuroscientistsarebeginningtoexplainwhyit'ssoveryimportant.Solet'smovetothebrain.Now,herewehaveabrain.Thisisdonatedbyasocialscientist,andtheysaidtheydidn'tknowwhatitwas,orindeedhowtouseit,so--(Laughter)Sorry.SoIborrowedit.Idon'tthinktheynoticed.Okay.(Laughter)ThepointI'mtryingtomakeisthatwhenyou'reasleep,thisthingdoesn'tshutdown.Infact,someareasofthebrainareactuallymoreactiveduringthesleepstatethanduringthewakestate.Theotherthingthat'sreallyimportantaboutsleepisthatitdoesn'tarisefromasinglestructurewithinthebrain,butistosomeextentanetworkproperty,andifweflipthebrainonitsback--Ilovethislittlebitofspinalcordhere--thisbithereisthehypothalamus,andrightunderthereisawholeraftofinterestingstructures,notleastthebiologicalclock.Thebiologicalclocktellsuswhenit'sgoodtobeup,whenit'sgoodtobeasleep,andwhatthatstructuredoesisinteractwithawholeraftofotherareaswithinthehypothalamus,thelateralhypothalamus,theventrolateralpreopticnuclei.Allofthosecombine,andtheysendprojectionsdowntothebrainstemhere.Thebrainstemthenprojectsforwardandbathesthecortex,thiswonderfullywrinklybitoverhere,withneurotransmittersthatkeepusawakeandessentiallyprovideuswithourconsciousness.Sosleeparisesfromawholeraftofdifferentinteractionswithinthebrain,andessentially,sleepisturnedonandoffasaresultofarangeofinteractionsinhere.Okay.Sowherehavewegotto?We'vesaidthatsleepiscomplicatedandittakes32yearsofourlife.ButwhatIhaven'texplainediswhatsleepisabout.Sowhydowesleep?Anditwon'tsurpriseanyofyouthat,ofcourse,thescientists,wedon'thaveaconsensus.Therearedozensofdifferentideasaboutwhywesleep,andI'mgoingtooutlinethreeofthose.Thefirstissortoftherestorationidea,andit'ssomewhatintuitive.Essentially,allthestuffwe'veburnedupduringtheday,werestore,wereplace,werebuildduringthenight.Andindeed,asanexplanation,itgoesbacktoAristotle,sothat's,what,2,300yearsago.It'sgoneinandoutoffashion.It'sfashionableatthemomentbecausewhat'sbeenshownisthatwithinthebrain,awholeraftofgeneshavebeenshowntobeturnedononlyduringsleep,andthosegenesareassociatedwithrestorationandmetabolicpathways.Sothere'sgoodevidenceforthewholerestorationhypothesis.Whataboutenergyconservation?Again,perhapsintuitive.Youessentiallysleeptosavecalories.Now,whenyoudothesums,though,itdoesn'treallypanout.Ifyoucompareanindividualwhohassleptatnight,orstayedawakeandhasn'tmovedverymuch,theenergysavingofsleepingisabout110caloriesanight.Now,that'stheequivalentofahotdogbun.Now,Iwouldsaythatahotdogbuniskindofameagerreturnforsuchacomplicatedanddemandingbehaviorassleep.SoI'mlessconvincedbytheenergyconservationidea.ButthethirdideaI'mquiteattractedto,whichisbrainprocessingandmemoryconsolidation.Whatweknowisthat,ifafteryou'vetriedtolearnatask,andyousleep-depriveindividuals,theabilitytolearnthattaskissmashed.It'sreallyhugelyattenuated.Sosleepandmemoryconsolidationisalsoveryimportant.However,it'snotjustthelayingdownofmemoryandrecallingit.What'sturnedouttobereallyexcitingisthatourabilitytocomeupwithnovelsolutionstocomplexproblemsishugelyenhancedbyanightofsleep.Infact,it'sbeenestimatedtogiveusathreefoldadvantage.Sleepingatnightenhancesourcreativity.Andwhatseemstobegoingonisthat,inthebrain,thoseneuralconnectionsthatareimportant,thosesynapticconnectionsthatareimportant,arelinkedandstrengthened,whilethosethatarelessimportanttendtofadeawayandbelessimportant.Okay.Sowe'vehadthreeexplanationsforwhywemightsleep,andIthinktheimportantthingtorealizeisthatthedetailswillvary,andit'sprobablewesleepformultipledifferentreasons.Butsleepisnotanindulgence.It'snotsomesortofthingthatwecantakeonboardrathercasually.Ithinkthatsleepwasoncelikenedtoanupgradefromeconomytobusinessclass,youknow,theequiavlentof.It'snotevenanupgradefromeconomytofirstclass.Thecriticalthingtorealizeisthatifyoudon'tsleep,youdon'tfly.Essentially,younevergetthere,andwhat'sextraordinaryaboutmuchofoursocietythesedaysisthatwearedesperatelysleep-deprived.Solet'snowlookatsleepdeprivation.Hugesectorsofsocietyaresleep-deprived,andlet'slookatoursleep-o-meter.Sointhe1950s,gooddatasuggeststhatmostofusweregettingaroundabouteighthoursofsleepanight.Nowadays,wesleeponeandahalftotwohourslesseverynight,sowe'reinthesix-and-a-half-hours-every-nightleague.Forteenagers,it'sworse,muchworse.Theyneedninehoursforfullbrainperformance,andmanyofthem,onaschoolnight,areonlygettingfivehoursofsleep.It'ssimplynotenough.Ifwethinkaboutothersectorsofsociety,theaged,ifyouareaged,thenyourabilitytosleepinasingleblockissomewhatdisrupted,andmanysleep,again,lessthanfivehoursanight.Shiftwork.Shiftworkisextraordinary,perhaps20percentoftheworkingpopulation,andthebodyclockdoesnotshifttothedemandsofworkingatnight.It'slockedontothesamelight-darkcycleastherestofus.Sowhenthepooroldshiftworkerisgoinghometotryandsleepduringtheday,desperatelytired,thebodyclockissaying,"Wakeup.Thisisthetimetobeawake."Sothequalityofsleepthatyougetasanightshiftworkerisusuallyverypoor,againinthatsortoffive-hourregion.Andthen,ofcourse,tensofmillionsofpeoplesufferfromjetlag.Sowhoherehasjetlag?Well,mygoodnessgracious.Well,thankyouverymuchindeedfornotfallingasleep,becausethat'swhatyourbrainiscraving.Oneofthethingsthatthebraindoesisindulgeinmicro-sleeps,thisinvoluntaryfallingasleep,andyouhaveessentiallynocontroloverit.Now,micro-sleepscanbesortofsomewhatembarrassing,buttheycanalsobedeadly.It'sbeenestimatedthat31percentofdriverswillfallasleepatthewheelatleastonceintheirlife,andintheU.S.,thestatisticsareprettygood:100,000accidentsonthefreewayhavebeenassociatedwithtiredness,lossofvigilance,andfallingasleep.Ahundredthousandayear.It'sextraordinary.Atanotherlevelofterror,wedipintothetragicaccidentsatChernobylandindeedthespaceshuttleChallenger,whichwassotragicallylost.Andintheinvestigationsthatfollowedthosedisasters,poorjudgmentasaresultofextendedshiftworkandlossofvigilanceandtirednesswasattributedtoabigchunkofthosedisasters.Sowhenyou'retired,andyoulacksleep,youhavepoormemory,youhavepoorcreativity,youhaveincreasedimpulsiveness,andyouhaveoverallpoorjudgment.Butmyfriends,it'ssomuchworsethanthat.(Laughter)Ifyouareatiredbrain,thebrainiscravingthingstowakeitup.Sodrugs,stimulants.CaffeinerepresentsthestimulantofchoiceacrossmuchoftheWesternworld.Muchofthedayisfueledbycaffeine,andifyou'reareallynaughtytiredbrain,nicotine.Andofcourse,you'refuelingthewakingstatewiththesestimulants,andthenofcourseitgetsto11o'clockatnight,andthebrainsaystoitself,"Ah,wellactually,Ineedtobeasleepfairlyshortly.WhatdowedoaboutthatwhenI'mfeelingcompletelywired?"Well,ofcourse,youthenresorttoalcohol.Nowalcohol,short-term,youknow,onceortwice,tousetomildlysedateyou,canbeveryuseful.Itcanactuallyeasethesleeptransition.Butwhatyoumustbesoawareofisthatalcoholdoesn'tprovidesleep,abiologicalmimicforsleep.Itsedatesyou.Soitactuallyharmssomeoftheneuralproccessingthat'sgoingonduringmemoryconsolidationandmemoryrecall.Soit'sashort-termacutemeasure,butforgoodnesssake,don'tbecomeaddictedtoalcoholasawayofgettingtosleepeverynight.Anotherconnectionbetweenlossofsleepisweightgain.Ifyousleeparoundaboutfivehoursorlesseverynight,thenyouhavea50percentlikelihoodofbeingobese.What'stheconnectionhere?Well,sleeplossseemstogiverisetothereleaseofthehormoneghrelin,thehungerhormone.Ghrelinisreleased.Itgetstothebrain.Thebrainsays,"Ineedcarbohydrates,"andwhatitdoesisseekoutcarbohydratesandparticularlysugars.Sothere'salinkbetweentirednessandthemetabolicpredispositionforweightgain.Stress.Tiredpeoplearemassivelystressed.Andoneofthethingsofstress,ofcourse,islossofmemory,whichiswhatIsortofjustthenhadalittlelapseof.Butstressissomuchmore.Soifyou'reacutelystressed,notagreatproblem,butit'ssustainedstressassociatedwithsleeplossthat'stheproblem.Sosustainedstressleadstosuppressedimmunity,andsotiredpeopletendtohavehigherratesofoverallinfection,andthere'ssomeverygoodstudiesshowingthatshiftworkers,forexample,havehigherratesofcancer.Increasedlevelsofstressthrowglucoseintothecirculation.Glucosebecomesadominantpartofthevasculatureandessentiallyyoubecomeglucoseintolerant.Therefore,diabetes2.Stressincreasescardiovasculardiseaseasaresultofraisingbloodpressure.Sothere'sawholeraftofthingsassociatedwithsleeplossthataremorethanjustamildlyimpairedbrain,whichiswhereIthinkmostpeoplethinkthatsleeplossresides.Soatthispointinthetalk,thisisanicetimetothink,well,doyouthinkonthewholeI'mgettingenoughsleep?Soaquickshowofhands.Whofeelsthatthey'regettingenoughsleephere?Oh.Well,that'sprettyimpressive.Good.We'lltalkmoreaboutthatlater,aboutwhatareyourtips.Somostofus,ofcourse,askthequestion,"Well,howdoIknowwhetherI'mgettingenoughsleep?"Well,it'snotrocketscience.Ifyouneedanalarmclocktogetyououtofbedinthemorning,ifyouaretakingalongtimetogetup,ifyouneedlotsofstimulants,ifyou'regrumpy,ifyou'reirritable,ifyou'retoldbyyourworkcolleaguesthatyou'relookingtiredandirritable,chancesareyouaresleep-deprived.Listentothem.Listentoyourself.Whatdoyoudo?Well--andthisisslightlyoffensive--sleepfordummies:Makeyourbedroomahavenforsleep.Thefirstcriticalthingismakeitasdarkasyoupossiblycan,andalsomakeitslightlycool.Veryimportant.Actually,reduceyouramountoflightexposureatleasthalfanhourbeforeyougotobed.Lightincreaseslevelsofalertnessandwilldelaysleep.What'sthelastthingthatmostofusdobeforewegotobed?Westandinamassivelylitbathroomlookingintothemirrorcleaningourteeth.It'stheworstthingwecanpossiblydobeforewewenttosleep.Turnoffthosemobilephones.Turnoffthosecomputers.Turnoffallofthosethingsthatarealsogoingtoexcitethebrain.Trynottodrinkcaffeinetoolateintheday,ideallynotafterlunch.Now,we'vesetaboutreducinglightexposurebeforeyougotobed,butlightexposureinthemorningisverygoodatsettingthebiologicalclocktothelight-darkcycle.Soseekoutmorninglight.Basically,listentoyourself.Winddown.Dothosesortsofthingsthatyouknowaregoingtoeaseyouoffintothehoney-heavydewofslumber.Okay.That'ssomefacts.Whataboutsomemyths?Teenagersarelazy.No.Poorthings.Theyhaveabiologicalpredispositiontogotobedlateandgetuplate,sogivethemabreak.Weneedeighthoursofsleepanight.That'sanaverage.Somepeopleneedmore.Somepeopleneedless.Andwhatyouneedtodoislistentoyourbody.Doyouneedthatmuchordoyouneedmore?Simpleasthat.Oldpeopleneedlesssleep.Nottrue.Thesleepdemandsoftheageddonotgodown.Essentially,sleepfragmentsandbecomeslessrobust,butsleeprequirementsdonotgodown.Andthefourthmythis,earlytobed,earlytorisemakesamanhealthy,wealthyandwise.Wellthat'swrongatsomanydifferentlevels.(Laughter)Thereisno,noevidencethatgettingupearlyandgoingtobedearlygivesyoumorewealthatall.There'snodifferenceinsocioeconomicstatus.Inmyexperience,theonlydifferencebetweenmorningpeopleandeveningpeopleisthatthosepeoplethatgetupinthemorningearlyarejusthorriblysmug.(Laughter)(Applause)Okay.Soforthelastpart,thelastfewminutes,whatIwanttodoischangegearsandtalkaboutsomereallynew,breakingareasofneuroscience,whichistheassociationbetweenmentalhealth,mentalillnessandsleepdisruption.We'veknownfor130yearsthatinseverementalillness,thereisalways,alwayssleepdisruption,butit'sbeenlargelyignored.Inthe1970s,whenpeoplestartedtothinkaboutthisagain,theysaid,"Yes,well,ofcourseyouhavesleepdisruptioninschizophreniabecausethey'reonanti-psychotics.It'stheanti-psychoticscausingthesleepproblems,"ignoringthefactthatforahundredyearspreviously,sleepdisruptionhadbeenreportedbeforeanti-psychotics.Sowhat'sgoingon?Lotsofgroups,severalgroupsarestudyingconditionslikedepression,schizophreniaandbipolar,andwhat'sgoingonintermsofsleepdisruption.Wehaveabigstudywhichwepublishedlastyearonschizophrenia,andthedatawerequiteextraordinary.Inthoseindividualswithschizophrenia,muchofthetime,theywereawakeduringthenightphaseandthentheywereasleepduringtheday.Othergroupsshowedno24-hourpatternswhatsoever.Theirsleepwasabsolutelysmashed.Andsomehadnoabilitytoregulatetheirsleepbythelight-darkcycle.Theyweregettinguplaterandlaterandlaterandlatereachnight.Itwassmashed.Sowhat'sgoingon?Andthereallyexcitingnewsisthatmentalillnessandsleeparenotsimplyassociatedbuttheyarephysicallylinkedwithinthebrain.Theneuralnetworksthatpredisposeyoutonormalsleep,giveyounormalsleep,andthosethatgiveyounormalmentalhealthareoverlapping.Andwhat'stheevidenceforthat?Well,genesthathavebeenshowntobeveryimportantinthegenerationofnormalsleep,whenmutated,whenchanged,alsopredisposeindividualstomentalhealthproblems.Andlastyear,wepublishedastudywhichshowedthatagenethat'sbeenlinkedtoschizophrenia,which,whenmutated,alsosmashesthesleep.Sowehaveevidenceofagenuinemechanisticoverlapbetweenthesetwoimportantsystems.Otherworkflowedfromthesestudies.Thefirstwasthatsleepdisruptionactuallyprecedescertaintypesofmentalillness,andwe'veshownthatinthoseyoungindividualswhoareathighriskofdevelopingbipolardisorder,theyalreadyhaveasleepabnormalitypriortoanyclinicaldiagnosisofbipolar.Theotherbitofdatawasthatsleepdisruptionmayactuallyexacerbate,makeworsethementalillnessstate.MycolleagueDanFreemanhasusedarangeofagentswhichhavestabilizedsleepandreducedlevelsofparanoiainthoseindividualsby50percent.Sowhathavewegot?We'vegot,intheseconnections,somereallyexcitingthings.Intermsoftheneuroscience,byunderstandingtheneuroscienceofthesetwosystems,we'rereallybeginningtounderstandhowbothsleepandmentalillnessaregeneratedandregulatedwithinthebrain.Thesecondareaisthatifwecanusesleepandsleepdisruptionasanearlywarningsignal,thenwehavethechanceofgoingin.Ifweknowthattheseindividualsarevulnerable,earlyinterventionthenbecomespossible.Andthethird,whichIthinkisthemostexciting,isthatwecanthinkofthesleepcenterswithinthebrainasanewtherapeutictarget.Stabilizesleepinthoseindividualswhoarevulnerable,wecancertainlymakethemhealthier,butalsoalleviatesomeoftheappallingsymptomsofmentalillness.Soletmejustfinish.WhatIstartedbysayingistakesleepseriously.Ourattitudestowardsleeparesoverydifferentfromapre-industrialage,whenwewerealmostwrappedinaduvet.Weusedtounderstandintuitivelytheimportanceofsleep.Andthisisn'tsomesortofcrystal-wavingnonsense.Thisisapragmaticresponsetogoodhealth.Ifyouhavegoodsleep,itincreasesyourconcentration,attention,decision-making,creativity,socialskills,andhealth.Ifyougetsleep,itreducesyourmoodchanges,yourstress,yourlevelsofanger,yourimpulsivity,andyourtendencytodrinkandtakedrugs.Andwefinishedbysayingthatanunderstandingoftheneuroscienceofsleepisreallyinformingthewaywethinkaboutsomeofthecausesofmentalillness,andindeedisprovidingusnewwaystotreattheseincrediblydebilitatingconditions.JimButcher,thefantasywriter,said,"SleepisGod.Goworship."AndIcanonlyrecommendthatyoudothesame.Thankyouforyourattention.(Applause)