Šta kada biste mogli vaše spavanje učiniti efikasnijim? Kao naučnika koji istražuje spavanje, ovo pitanje me zaokuplja zadnjih deset godina. Sijalica i tehnologija su nam donijeli 24-satno radno vrijeme i produktivnost, ali to je na štetu našeg prirodno uspostavljenog dnevnog biološkog ritma i potrebe našeg organizma za snom.
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 lightbulb 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.
Dnevni biološki ritam upravlja nivoom energije našeg organizma tokom dana, a tek nedavno smo proveli globalni eksperiment u vezi ovog ritma, koji je ukazao da je naš zdrav san i posljedično kvalitet našeg života u opasnosti. Zbog toga, mi ne spavamo koliko bi trebalo, prosječan Amerikanac spava čitav sat manje nego 1940-ih godina.
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 the 1940s.
Iz nekog razloga, mi smo odlučili da nam je na čast biti bez dovoljno sna. Sve to dovodi do stvarne zdravstvene krize. Većina nas zna da je nedovoljno sna povezano sa oboljenjima, kao što je Alchajmerova bolest, kardio vaskularna oboljenja, moždani udar i dijabetes. Ako ništa ne poduzmete u vezi poremećaja sna kao što je apneja, vjerovatno ćete dobiti većinu ovih bolesti. Ali da li ste znali da san utiče na vaše mentalno stanje? Neispavanost doprinosi da donosimo rizične i ishitrene odluke i smanjuje našu sposobnost empatije. Lišavanje sna nas doslovno čini više osjetljivim na vlastitu bol, pa ne iznenađuje da imamo teskoće u odnosima sa drugima i uopšte biti dobra i zdrava osoba kada smo lišeni sna.
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 a real 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. 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.
Naučnici sada počinju da shvaćaju da osim količine sna i njegov kvalitet utiče na naše zdravlje i na to kako se osjećamo. Moje istraživanje se fokusira na ono što većina naučnika vjeruje da je najviše regenerativna faza sna: duboki san. Uopšteno govoreći, sada znamo da postoje tri faze sna: lagani san, brzo pomicanje očiju - REM i duboki san. Mi mjerimo ove faze tako što kačimo elektrode na tjeme, bradu i prsa. U fazi lakog sna i REM fazi, moždani valovi su vrlo slični moždanim valovima kao kada smo budni. Ali moždani valovi u fazi dubokog sna imaju duže nalete oscilacija i značajno se razlikuju od moždanih valova tokom budnog stanja. Ove moždane valove dužih naleta oscilacija nazivamo delta valovi. Nedovoljno dubokog sna sprečava našu sposobnost da pamtimo i naše ćelije i tijelo da se oporavljaju. Duboki san nam omogućava da sve naše interakcije koje smo imali tokom dana pohranimo u dugoročnu memoriju i oblikujemo našu ličnost. Kako postajemo stariji, skloniji smo gubitku ovih regenerativnih delta valova. Dakle, duboki san i delta valovi su svojstveni za biološki mlađe ljude.
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. We measure these stages by connecting electrodes to the scalp, chin and chest. In light sleep and REM, our brain waves are very similar to our brain waves in waking life. But our brain waves in deep sleep have these long-burst brain waves that are very different from our waking life brain waves. These long-burst brain waves are called delta waves. 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.
Tako da sam, naravno, želeći da imam više dubokog sna, doslovno probao skoro svaki dostupan uređaj, spravu, spravicu i trik namjenjene za potrošačko tržiste, i one klinički ispitane, sve što sam pronašao. Naučio sam mnogo i shvatio da zaista trebam, kao i većina ljudi, osam sati sna. Iako sam pomjerao moj dnevni biološki ritam mjenjajući obroke, vježbe i izloženost svjetlu nisam nikako uspjevao da imam dublji noćni san... sve dok nisam upoznao Dr. Dmitry Gerashchenko sa Harvard Medical School.
So naturally, I wanted to get more deep sleep for myself and I literally tried almost every gadget, gizmo, device and hack out there -- consumer-grade, clinical-grade, what have you. I learned a lot, and I found I really do need, like most people, eight hours of sleep. I even shifted my circadian component by changing my meals, exercise and light exposure, but I still couldn't find a way to get a deeper night of sleep ... that is until I met Dr. Dmitry Gerashchenko from Harvard Medical School.
Dimitry me je upoznao sa novim objavljenim nalazom, u kojim je laboratorija iz Njemačke pokazala da puštanjem određenih zvukova u pravom trenutku sna, možete ga učiniti dubljim i efikasnijim. Štaviše, taj laboratorij je pokazao da zapravo možete poboljšati vaše pamćenje narednog dana uz pomoć tog zvuka. Dimitry i ja smo se udružili i počeli da radimo na iznalaženju načina da napravimo ovu tehnologiju. Sa našim saradnicima na Penn State, mi smo dizajnirali eksperiment s ciljem provjere našeg sistema. Tada smo dobili grant od National Science Foundation i National Institute of Health da razvijemo tehnologiju za stimulaciju dubokog sna. Evo kako to radi. Ljudi dođu u laboratorij i mi na njih zakačimo neke uređaje, dva ja imam upravo sada ovdje i nisu modni dodatak.
Dmitry told me about a new finding in the literature, where a lab out of Germany showed that if you could play certain sounds at the right time in people's sleep, you could actually make sleep deeper and more efficient. And what's more, is that this lab showed that you actually could improve next-day memory performance with this sound. Dmitry and I teamed up, and we began working on a way to build this technology. With our research lab collaborators at Penn State, we designed experiments in order to validate our system. And we've since received grant funding from the National Science Foundation and the National Institute of Health to develop this deep-sleep stimulating technology. Here's how it works. People came into the lab and we hooked them up to a number of devices, two of which I have on right here -- not a fashion statement.
(Smijeh)
(Laughter)
Kada detektujemo da su ljudi u dubokom snu, mi puštamo zvuk za stimulaciju dubokog sna i pokazalo se da oni imaju još dublji san. Sada ću vam pustiti snimak tog zvuka.
When we detected that people were in deep sleep, we played the deep-sleep stimulating sounds that were shown to make them have deeper sleep. I'm going to demo this sound for you right now.
(Ponavljajući zvučni talasi)
(Repeating sound waves)
Prilično čudno, zar ne?
Pretty weird, right?
(Smijeh)
(Laughter)
Ovaj zvuk je zapravo iste frekvencije kao i vaši moždani talasi kada vam je mozak u fazi dubokog sna. Ovaj zvučni uzorak zapravo potiče vaš um da ima više regenerativnih delta valova. Kada smo narednog dana pitali učesnike o ovim zvukovima, bili su potpuno nesvjesni da smo puštali zvukove, ali je njihov mozak odgovarao sa još više delta valova.
So that sound is actually at the same burst frequency as your brain waves when your brain is in deep sleep. That sound pattern actually primes your mind to have more of these regenerative delta waves. When we asked participants the next day about the sounds, they were completely unaware that we played the sounds, yet their brains responded with more of these delta waves.
Ovo je prikaz moždanih valova nekog od učesnika studije koju smo sproveli. Vidite donji dio? On pokazuje zvuk koji smo reprodukovali. Sada pogledajte moždane valove u gornjem dijelu prikaza. Kao što možete vidjeti na grafu, taj zvuk podstiče proizvodnju još više regenerativnih delta valova. Naučili smo kako da precizno pratimo san i bez povezivanja ljudi sa elektrodama te kako im omogućiti dublji san. Nastavljamo sa razvojem najboljeg zvučnog okruženja i mjesta za spavanje kako bismo poboljšali san kod ljudi.
Here's an image of someone's brain waves from the study that we conducted. See the bottom panel? This shows the sound being played at that burst frequency. Now look at the brain waves in the upper part of the graph. You can see from the graph that the sound is actually producing more of these regenerative delta waves. We learned that we could accurately track sleep without hooking people up to electrodes and make people sleep deeper. We're continuing to develop the right sound environment and sleep habitat to improve people's sleep health.
Naš san nije regenerativan kako bi mogao biti, ali možda bi uskoro mi mogli nositi mali uređaj i dobiti više od sna.
Our sleep isn't as regenerative as it could be, but maybe one day soon, we could wear a small device and get more out of our sleep.
Hvala.
Thank you.
(Aplauz)
(Applause)