Sleep is your superpower Schlaf ist deine Superkraft Sleep is your superpower El sueño es tu superpoder Le sommeil est votre super-pouvoir Il sonno è il vostro superpotere 睡眠はあなたのスーパーパワー 수면은 당신의 초능력 Sen to twoja supermoc O sono é o seu superpoder Сон - ваша суперсила Uyku sizin süper gücünüzdür Сон - це ваша суперсила Giấc ngủ là siêu năng lực của bạn 睡眠是你的超能力 睡眠是你的超能力

Thank you very much. Muchas gracias.

Well, I would like Ну, я хотів би

to start with testicles. почнемо з яєчок. 從睪丸開始。

(Laughter)

Men who sleep five hours a night

have significantly smaller testicles мають значно менші яєчка có tinh hoàn nhỏ hơn đáng kể

than those who sleep seven hours or more. que los que duermen siete horas o más.

(Laughter)

In addition, men who routinely sleep Además, los hombres que duermen habitualmente Крім того, чоловіки, які регулярно сплять

just four to five hours a night hanya empat sampai lima jam per malam лише чотири-п'ять годин на добу

will have a level of testosterone akan memiliki tingkat testosteron będzie miał poziom testosteronu матимуть рівень тестостерону sẽ có mức testosterone 會有一定水平的睪丸激素

which is that of someone yang merupakan milik seseorang czyli kogoś який належить комусь 這是某人的

10 years their senior. 10 años mayor que ellos. 10 tahun lebih tua dari mereka. 10년 선배입니다. 10 lat starszy. На 10 років старший за них. 比他們大10歲。

So a lack of sleep Thế là thiếu ngủ

will age a man by a decade postarza mężczyznę o dekadę постарить чоловіка на десять років

in terms of that critical という点で з точки зору цього критичного

aspect of wellness. khía cạnh của sức khỏe.

And we see equivalent impairments Y vemos deterioros equivalentes І ми бачимо еквівалентні знецінення

in female reproductive health у сфері жіночого репродуктивного здоров'я trong sức khỏe sinh sản phụ nữ 在女性生殖健康方面

caused by a lack of sleep. спричинені нестачею сну.

This is the best news

that I have for you today. mà tôi dành cho bạn ngày hôm nay.

(Laughter)

From this point, it may only get worse. A partir de este punto, sólo puede empeorar.

Not only will I tell you Я не тільки розповім вам

about the wonderfully good things про дивовижно хороші речі về những điều tốt đẹp tuyệt vời

that happen when you get sleep, які трапляються, коли ти спиш,

but the alarmingly bad things але тривожно погані речі

that happen when you don't get enough, які трапляються, коли ти не отримуєш достатньо, điều đó xảy ra khi bạn không có đủ,

both for your brain and for your body. як для мозку, так і для тіла.

Let me start with the brain Дозвольте мені почати з мозку Hãy để tôi bắt đầu với bộ não

and the functions of learning and memory, та функції навчання і пам'яті,

because what we've discovered

over the past 10 or so years en los últimos 10 años más o menos за останні 10 або близько того років trong hơn 10 năm qua

is that you need sleep after learning це те, що вам потрібен сон після навчання

to essentially hit the save button para pulsar el botón de guardar 를 눌러 저장 버튼을 누릅니다. щоб фактично натиснути кнопку "Зберегти về cơ bản là nhấn nút lưu

on those new memories на цих нових спогадах

so that you don't forget. щоб ти не забув.

But recently, we discovered

that you also need sleep before learning rằng bạn cũng cần ngủ trước khi học

to actually prepare your brain, щоб підготувати ваш мозок,

almost like a dry sponge майже як суха губка gần giống như một miếng bọt biển khô

ready to initially soak up listo para absorber inicialmente готові до початкового вбирання sẵn sàng để bắt đầu

new information.

And without sleep, Và không ngủ,

the memory circuits of the brain ланцюги пам'яті мозку mạch trí nhớ của não

essentially become по суті, стають về cơ bản trở thành

waterlogged, as it were, gewissermaßen mit Wasser vollgelaufen, encharcado, por así decirlo, 물에 잠겼습니다, перезволожений, так би мовити,

and you can't absorb new memories.

So let me show you the data. Дозвольте показати вам дані. Vậy hãy để tôi cho bạn xem dữ liệu.

Here in this study, we decided У цьому дослідженні ми вирішили Ở đây trong nghiên cứu này, chúng tôi quyết định

to test the hypothesis для перевірки гіпотези để kiểm tra giả thuyết 檢驗假設

that pulling the all-nighter que pasar la noche en vela que le fait de passer une nuit blanche 밤을 새워가며 що тягнути всеношну 熬夜

was a good idea. 是個好主意。

So we took a group of individuals Тож ми взяли групу людей

and we assigned them і ми призначили їх và chúng tôi đã giao cho họ

to one of two experimental groups:

a sleep group un grupo de sueño

and a sleep deprivation group. і група депривації сну. và một nhóm thiếu ngủ.

Now the sleep group, they're going to get Тепер група сну, вони отримають

a full eight hours of slumber, ocho horas completas de sueño,

but the deprivation group,

we're going to keep them awake ми не дамо їм заснути.

in the laboratory, under full supervision.

There's no naps or caffeine, by the way, Por cierto, no hay siestas ni cafeína, Il n'y a pas de sieste ni de caféine, d'ailleurs, До речі, тут немає ні сну, ні кофеїну,

so it's miserable for everyone involved. тож це нещастя для всіх учасників. vì vậy thật là khốn khổ cho tất cả mọi người liên quan.

And then the next day,

we're going to place those participants ми розмістимо цих учасників

inside an MRI scanner

and we're going to have them і ми їх отримаємо. và chúng ta sẽ có chúng

try and learn a whole list of new facts спробувати дізнатися цілий список нових фактів cố gắng tìm hiểu toàn bộ danh sách các sự kiện mới

as we're taking snapshots коли ми робимо знімки

of brain activity. мозкової активності.

And then we're going to test them А потім ми їх протестуємо

to see how effective щоб побачити, наскільки ефективно

that learning has been. що навчання було. việc học đó đã được.

And that's what you're looking at І це те, на що ви дивитеся

here on the vertical axis. тут, на вертикальній осі. đây trên trục tung.

And when you put Y cuando pones Và khi bạn đặt

those two groups head to head, esos dos grupos frente a frente, ці дві групи йдуть віч-на-віч,

what you find is a quite significant, те, що ви знайдете, є досить значним,

40-percent deficit 40-відсотковий дефіцит

in the ability of the brain

to make new memories without sleep. створювати нові спогади без сну. để tạo ra những kỷ niệm mới mà không cần ngủ.

I think this should be concerning, Creo que esto debería ser preocupante, これは気にすべきだと思う、 Я думаю, що це повинно викликати занепокоєння,

considering what we know

is happening to sleep відбувається зі сном

in our education populations right now. 今、私たちの教育現場では в наших освітніх групах зараз. trong cộng đồng giáo dục của chúng ta ngay bây giờ.

In fact, to put that in context, Насправді, якщо поставити це в контекст,

it would be the difference

in a child acing an exam en un niño que aprueba un examen у дитини, яка успішно склала іспит

versus failing it miserably -- 40 percent. проти провалу - 40%. so với việc thất bại thảm hại -- 40 phần trăm.

And we've gone on to discover Et nous avons découvert І ми пішли далі, щоб виявити Và chúng tôi tiếp tục khám phá

what goes wrong within your brain що відбувається у вашому мозку

to produce these types для виробництва таких типів

of learning disabilities. з труднощами у навчанні. của khuyết tật học tập.

And there's a structure that sits І є структура, яка сидить

on the left and the right side ở bên trái và bên phải

of your brain, called the hippocampus. của não bạn, được gọi là hồi hải mã.

And you can think of the hippocampus

almost like the informational майже як інформаційний

inbox of your brain. hộp thư đến của bộ não của bạn.

It's very good at receiving Він дуже добре приймає

new memory files

and then holding on to them. а потім триматися за них.

And when you look at this structure І коли ви подивитеся на цю структуру Và khi bạn nhìn vào cấu trúc này

in those people who'd had bei den Menschen, die eine у тих людей, які мали

a full night of sleep, một đêm ngủ trọn vẹn,

we saw lots of healthy

learning-related activity. діяльність, пов'язана з навчанням.

Yet in those people Sin embargo, en esas personas Але в цих людях Thế nhưng ở những người đó

who were sleep-deprived, які були позбавлені сну,

we actually couldn't find

any significant signal whatsoever. ninguna señal significativa. жодного значущого сигналу.

So it's almost as though sleep deprivation Así que es casi como si la privación del sueño Тож це майже як депривація сну Vì vậy gần như là thiếu ngủ

had shut down your memory inbox, закрив твою поштову скриньку в пам'яті,

and any new incoming files --

they were just being bounced. sólo estaban siendo rebotados. їх просто вигнали. họ vừa bị trả lại.

You couldn't effectively Ви не могли ефективно

commit new experiences to memory. закарбовувати в пам'яті нові враження. ghi lại những trải nghiệm mới vào trí nhớ.

So that's the bad that can happen Vậy đó là điều tồi tệ có thể xảy ra

if I were to take sleep away from you, gdybym miał odebrać ci sen, якби я забрала у тебе сон, nếu tôi làm mất đi giấc ngủ của bạn,

but let me just come back ale pozwól mi wrócić але дозвольте мені повернутися. nhưng hãy để tôi quay lại

to that control group for a second. do tej grupy kontrolnej na sekundę. до контрольної групи на секунду. với nhóm kiểm soát đó trong một giây.

Do you remember those folks Ти пам'ятаєш тих людей Bạn có nhớ những người đó không?

that got a full eight hours of sleep? який спав цілих вісім годин?

Well, we can ask

a very different question:

What is it about the physiological ¿Qué tiene de fisiológico Nó có gì về mặt sinh lý

quality of your sleep якість вашого сну chất lượng giấc ngủ của bạn

when you do get it kiedy to zrobisz коли ти його отримаєш

that restores and enhances który przywraca i wzmacnia що відновлює та покращує

your memory and learning ability pamięć i zdolność uczenia się trí nhớ và khả năng học tập của bạn

each and every day? każdego dnia? кожен день?

And by placing electrodes I poprzez umieszczenie elektrod А розмістивши електроди

all over the head, na całej głowie, по всій голові,

what we've discovered що ми виявили.

is that there are big, powerful brainwaves це те, що існують великі, потужні мозкові хвилі là có những sóng não lớn và mạnh mẽ

that happen during які трапляються під час

the very deepest stages of sleep найглибші стадії сну

that have riding on top of them que han montado encima на яких їздять верхи.

these spectacular bursts ці вражаючі спалахи những vụ nổ ngoạn mục này

of electrical activity електричної активності

that we call sleep spindles. que llamamos husos de sueño. які ми називаємо сонними веретенами.

And it's the combined quality І це комбінована якість

of these deep-sleep brainwaves цих мозкових хвиль глибокого сну

that acts like a file-transfer який діє як передача файлів

mechanism at night,

shifting memories from a short-term przesuwanie wspomnień z krótkotrwałego зміщення спогадів з короткострокової перспективи

vulnerable reservoir wrażliwy zbiornik вразливий резервуар

to a more permanent long-term to a more permanent long-term a una más permanente a largo plazo do bardziej trwałego długoterminowego до більш постійного довгострокового

storage site within the brain, sitio de almacenamiento dentro del cerebro, miejsce przechowywania w mózgu, місце зберігання в мозку,

and therefore protecting them, а отже, і захищати їх,

making them safe. щоб вони були в безпеці.

And it is important that we understand І важливо, щоб ми розуміли

what during sleep actually transacts що під час сну насправді відбувається

these memory benefits, ці переваги пам'яті,

because there are real medical тому що існують справжні медичні

and societal implications. та суспільні наслідки. 和社會影響。

And let me just tell you about one area І дозвольте мені розповісти вам про одну область

that we've moved this work

out into, clinically,

which is the context of aging

and dementia.

Because it's of course no secret

that, as we get older,

our learning and memory abilities

begin to fade and decline. comienzan a desvanecerse y a declinar.

But what we've also discovered

is that a physiological signature of aging czy jest to fizjologiczna sygnatura starzenia się?

is that your sleep gets worse, jest to, że twój sen się pogarsza,

especially that deep quality of sleep szczególnie ta głęboka jakość snu

that I was just discussing. o którym właśnie mówiłem.

And only last year, I to tylko w zeszłym roku,

we finally published evidence w końcu opublikowaliśmy dowody

that these two things,

they're not simply co-occurring, nie są po prostu współwystępujące,

they are significantly interrelated. están significativamente interrelacionados. są one ze sobą znacząco powiązane.

And it suggests I sugeruje

that the disruption of deep sleep że zakłócenie głębokiego snu derin uykunun bozulmasının

is an underappreciated factor jest niedocenianym czynnikiem az takdir edilen bir faktördür

that is contributing który przyczynia się do

to cognitive decline or memory decline do pogorszenia funkcji poznawczych lub pamięci bilişsel gerileme veya hafıza zayıflamasına

in aging, and most recently w starzeniu się, a ostatnio

we've discovered, odkryliśmy,

in Alzheimer's disease as well. również w chorobie Alzheimera.

Now, I know this is remarkably Wiem, że jest to niezwykle

depressing news. przygnębiająca wiadomość.

It's in the mail. Está en el correo. Jest na poczcie. 它在郵件中。 It's coming at you. Zbliża się do ciebie. 它正在向你襲來。

But there's a potential Istnieje jednak potencjał

silver lining here. un resquicio de esperanza. Srebrna podszewka.

Unlike many of the other factors W przeciwieństwie do wielu innych czynników

that we know are associated with aging, o których wiemy, że są związane ze starzeniem się,

for example changes na przykład zmiany

in the physical structure of the brain, w fizycznej strukturze mózgu,

that's fiendishly difficult to treat. que es diabólicamente difícil de tratar. która jest diabelnie trudna do wyleczenia.

But that sleep is a missing piece Ale ten sen jest brakującym elementem

in the explanatory puzzle w zagadce wyjaśniającej 在解釋謎題中

of aging and Alzheimer's is exciting starzenia się i choroby Alzheimera jest ekscytująca

because we may be able ponieważ możemy być w stanie

to do something about it. coś z tym zrobić.

And one way that we are A jednym ze sposobów, w jaki jesteśmy

approaching this at my sleep center podejście do tego w moim centrum snu

is not by using nie jest przy użyciu

sleeping pills, by the way. ところで、睡眠薬だ。 pigułki nasenne, tak przy okazji.

Unfortunately, they are blunt instruments Niestety, są to tępe narzędzia 不幸的是，它們是鈍器

that do not produce naturalistic sleep.

Instead, we're actually developing

a method based on this. metoda oparta na tym.

It's called direct current

brain stimulation.

You insert a small amount

of voltage into the brain,

so small you typically don't feel it,

but it has a measurable impact.

Now if you apply this stimulation

during sleep in young, healthy adults,

as if you're sort of singing in time ніби ти співаєш у такт

with those deep-sleep brainwaves, 深い眠りの脳波で、

not only can you amplify

the size of those deep-sleep brainwaves,

but in doing so, we can almost

double the amount of memory benefit

that you get from sleep.

The question now

is whether we can translate

this same affordable,

potentially portable piece of technology 携帯可能な技術

into older adults and those with dementia.

Can we restore back

some healthy quality of deep sleep,

and in doing so, can we salvage

aspects of their learning

and memory function?

That is my real hope now.

That's one of our moon-shot これがムーンショットだ

goals, as it were.

So that's an example

of sleep for your brain,

but sleep is just

as essential for your body.

We've already spoken about sleep loss

and your reproductive system.

Or I could tell you about sleep loss

and your cardiovascular system,

and that all it takes is one hour.

Because there is a global experiment

performed on 1.6 billion people

across 70 countries twice a year,

and it's called daylight saving time.

Now, in the spring,

when we lose one hour of sleep,

we see a subsequent 24-percent increase

in heart attacks that following day.

In the autumn,

when we gain an hour of sleep,

we see a 21-percent

reduction in heart attacks.

Isn't that incredible?

And you see exactly the same profile

for car crashes, road traffic accidents,

even suicide rates.

But as a deeper dive, Pero como una inmersión más profunda,

I want to focus on this:

sleep loss and your immune system. pérdida de sueño y su sistema inmunitario.

And here, I'll introduce these delightful

blue elements in the image.

They are called natural killer cells,

and you can think of natural killer cells

almost like the secret service agents

of your immune system.

They are very good at identifying

dangerous, unwanted elements

and eliminating them.

In fact, what they're doing here

is destroying a cancerous tumor mass. niszczy masę guza nowotworowego.

So what you wish for

is a virile set of these immune assassins jest męskim zestawem tych zabójców odpornościowych

at all times,

and tragically, that's what you don't have

if you're not sleeping enough.

So here in this experiment,

you're not going to have your sleep

deprived for an entire night,

you're simply going to have your sleep

restricted to four hours 4時間制限

for one single night, たった一晩のために、

and then we're going to look to see

what's the percent reduction

in immune cell activity that you suffer.

And it's not small -- it's not 10 percent,

it's not 20 percent.

There was a 70-percent drop

in natural killer cell activity.

That's a concerning state それは気になる状態だ To niepokojący stan

of immune deficiency, 免疫不全の、 niedoboru odporności,

and you can perhaps understand

why we're now finding

significant links between

short sleep duration

and your risk for the development

of numerous forms of cancer.

Currently, that list includes

cancer of the bowel,

cancer of the prostate

and cancer of the breast.

In fact, the link between a lack of sleep

and cancer is now so strong

that the World Health Organization

has classified any form

of nighttime shift work

as a probable carcinogen, 発がん性物質である可能性が高い、

because of a disruption

of your sleep-wake rhythms.

So you may have heard of that old maxim

that you can sleep when you're dead.

Well, I'm being quite serious now --

it is mortally unwise advice.

We know this from epidemiological studies

across millions of individuals.

There's a simple truth:

the shorter your sleep,

the shorter your life.

Short sleep predicts all-cause mortality.

And if increasing your risk

for the development of cancer

or even Alzheimer's disease

were not sufficiently disquieting,

we have since discovered desde entonces hemos descubierto

that a lack of sleep will even erode

the very fabric of biological life itself, 生物生命本身的結構，

your DNA genetic code.

So here in this study,

they took a group of healthy adults

and they limited them

to six hours of sleep a night

for one week,

and then they measured the change

in their gene activity profile

relative to when those same individuals

were getting a full eight hours

of sleep a night.

And there were two critical findings.

First, a sizable and significant 711 genes 首先，相當大且重要的711個基因

were distorted in their activity, 他們的活動被扭曲，

caused by a lack of sleep.

The second result

was that about half of those genes

were actually increased in their activity.

The other half were decreased.

Now those genes that were switched off 現在那些被關閉的基因

by a lack of sleep

were genes associated

with your immune system,

so once again, you can see

that immune deficiency.

In contrast, those genes

that were actually upregulated

or increased by way of a lack of sleep,

were genes associated

with the promotion of tumors, dengan promosi tumor,

genes associated with long-term

chronic inflammation within the body, 體內的慢性炎症，

and genes associated with stress,

and, as a consequence,

cardiovascular disease.

There is simply no aspect of your wellness Po prostu nie ma żadnego aspektu dobrego samopoczucia 您的健康根本沒有任何方面

that can retreat at the sign que puede retirarse a la señal 可以在標誌處撤退

of sleep deprivation 睡眠不足

and get away unscathed. 並毫髮無傷地逃脫。

It's rather like a broken

water pipe in your home.

Sleep loss will leak down La pérdida de sueño se filtrará

into every nook and cranny

of your physiology,

even tampering with

the very DNA nucleic alphabet まさにDNAの核文字

that spells out que deletrea それは

your daily health narrative. あなたの毎日の健康物語。

And at this point, you may be thinking,

"Oh my goodness, 「なんてことだ、

how do I start to get better sleep?

What are you tips for good sleep?"

Well, beyond avoiding Ну, окрім уникнення 好吧，除了避免

the damaging and harmful impact el impacto perjudicial y dañino

of alcohol and caffeine on sleep,

and if you're struggling

with sleep at night,

avoiding naps during the day,

I have two pieces of advice for you.

The first is regularity.

Go to bed at the same time,