英语演讲稿:TED英语演讲稿：我们为什么要睡觉是英语演讲稿的经典，只要你仔细了解并细心体会其中的技巧，你一定能够做好一个完美的演讲！
发布时间：2017-04-17
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,howhaveifrightedthee?"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,sleepisturnedonandoffasaresultofarangeof
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,health.ifyougetsleep,itreducesyourmoodchanges,yourstress,yourlevelsofanger,yourimpulsivity,andyourtendencytodrinkandtakedrugs.andwefinishedbysayingthatanunderstandingoftheneuroscienceofsleepisreallyinformingthewaywethinkaboutsomeofthecausesofmentalillness,andindeedisprovidingusnewwaystotreattheseincrediblydebilitatingconditions.
jimbutcher,thefantasywriter,said,"sleepisgod.goworship."andicanonlyrecommendthatyoudothesame.
thankyouforyourattention.
(applause)
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