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1、三一文庫(kù)() /演講致辭/英語(yǔ)演講稿 TED英語(yǔ)演講稿:我們?yōu)槭裁匆X(jué) 簡(jiǎn)介:一生中,我們有三分之一的時(shí)間都在睡眠中度過(guò)。 關(guān) 于睡眠,你又了解多少?睡眠專家 russellfoster 為我們解答 為什么要睡覺(jué),以及睡眠對(duì)健康的影響。 whatidliketodotodayistalkabouto neofmyfavorites ubjects,a ndthatisthe neuroscie nceofsleep. no w,thereisaso un d-(alarmclock)-aah,itworked- -aso un dthatisdesperately,desperatelyfa
2、miliarto mostofus,a ndofcourseitstheso un dofthealarmclock .an dwhatthattrulyghastly,awfulso un ddoesisstopt hes in glemostimporta ntbehavioralexperie ncethatw ehave,a ndthatssleep.ifyourea naveragesortofpers on ,36perce ntofyourlifewillbespe ntasleep,whichm ean sthatifyouliveto90,the n32yearswillha
3、vebee ns penten tirelyasleep. no wwhatthat32yearsistelli ngusisthatsleepatsome levelisimporta nt.a ndyet,formostofus,wed on tgive sleepasec on dthought.wethrowitaway.wereallyjust don tth in kaboutsleep.a ndsowhatidliketodotodayis cha ngeyourviews,cha ngeyourideasa ndyourthoughts aboutsleep.a ndthejo
4、urneythatiwa nttotakeyouo n,w en eedtostartbygo in gback in time. enjoytheh on ey-heavydewofslumber.a nyideaswhos aidthat?shakespearesjuliuscaesar.yes,letmegive youafewmorequotes.osleep,oge ntlesleep, natures soft nu rse,howhaveifrightedthee?shakespeareaga in ,from-iw on tsayit-thescottishplay.corre
5、cti on:he nryiv,part2(laughter)fromthesametime:sl eepisthegolde ncha in thattieshealtha ndourbodiest ogether.extremelyprophetic,bythomasdekker,a no therelizabetha ndramatist. butifwejumpforward400years,thet on eaboutsleepch an gessomewhat.thisisfromthomasedis on ,fromthebe gi nnin gofthe20thce ntury
6、.sleepisacrimi nalwaste oftimea ndaheritagefromourcavedays.ba ng.(laugh ter)an difwealsojump in tothe1980s,someofyoumayre memberthatmargaretthatcherwasreportedtohavesai d, sleepisforwimps.a ndofcoursethei nfamous-wh atwashis name?-thei nfamousgord on gekkofromwall streetsaid,m oneyn eversleeps. what
7、dowedoi nthe20thce nturyaboutsleep?well,ofco urse,weusethomasedis on slightbulbto in vadethe nig ht,a ndweoccupiedthedark,a ndin theprocessofthiso ccupatio n,wevetreatedsleepasa nill ness,almost.w evetreateditasa nen emy.atmost no w,isuppose,wetol eratethe needforsleep,a ndatworstperhapsma ny ofus t
8、hin kofsleepasa nill nessthat needssomesortofacur e. a ndourig noran ceaboutsleepisreallyquiteprofou nd. whyisit?whydoweaba ndon sleep inou rthoughts?well, itsbecauseyoud on tdoa nythin gmuchwhileyoureaslee p,itseems.youd on teat.youdo ntdri nk.a ndyoud on tha vesex.well,mostofusa ny way.a ndsothere
9、foreits-s orry.itsacompletewasteoftime,right?wro ng.actua lly,sleepisa nin crediblyimporta ntpartofourbiolo gy,a ndn euroscie ntistsarebegi nnin gtoexplai nwhyi tssoveryimporta nt.soletsmovetothebra in. no w,herewehaveabra in .thisisd on atedbyasocialsci en tist,a ndtheysaidtheydid ntk no wwhatitwas
10、,ori nd eedhowtouseit,so-(laughter)sorry.soiborrowedi t.ido ntthi nkthe yn oticed.okay.(laughter) thepo in timtry in gtomakeisthatwhe nyo ureasleep,th isthi ngdoes ntshutdow n.i nfact,someareasofthebra in areactuallymoreactiveduri ngthesleepstatetha n duri ngthewakestate.theotherthi ngthatsreallyimp
11、 orta ntaboutsleepisthatitdoes ntarisefromasi ngle structurewithi nthebrai n,butistosomeexte ntan etw orkproperty,a ndifweflipthebrai non itsback-ilov ethislittlebitofspi nalcordhere-thisbithereist hehypothalamus,a ndright un derthereisawholerafto fin teresti ngstructures, notleastthebiologicalcl oc
12、k.thebiologicalclocktellsuswhe nitsgoodtobeup ,whe nitsgoodtobeasleep,a ndwhatthatstructuredoe sis in teractwithawholeraftofotherareaswithi nthe hypothalamus,thelateralhypothalamus,theve ntrol ateralpreoptic nu clei.allofthosecombi ne,a ndthey sen dprojecti on sdow ntothebra in stemhere.thebra in st
13、emthe nprojectsforwarda ndbathesthecortex,this won derfullywri nklybitoverhere,with neurotra nsmi ttersthatkeepusawakea ndesse ntiallyprovideuswit hourc on scious ness.sosleeparisesfromawholerafto fdiffere nti nteractio nswithi nthebrai n,an desse nt ially,sleepisturned onan doffasaresultofara ngeof
14、 okay.sowherehavewegotto?wevesaidthatsleepiscom plicateda ndittakes32yearsofourlife.butwhatihav en texpla in ediswhatsleepisabout.sowhydowesleep? an ditw on tsurprisea ny ofyouthat,ofcourse,thescie n tists,wed on thaveac onsen sus.therearedoze nsofdi fferen tideasaboutwhywesleep,a ndimgo in gtooutl
15、in ethreeofthose. thefirstissortoftherestorati on idea,a nditssomew hati ntuitive.esse ntially,allthestuffweveburned upduri ngtheday,werestore,wereplace,werebuilddu rin gthe ni ght.a ndin deed,asa nexpla natio n,itgoesb acktoaristotle,sothats,what,2,300yearsago.itsg oneinan doutoffashio n.itsfashio
16、nableatthemome nt becausewhatsbee nshow nisthatwithi nthebrai n,awho leraftofge neshavebee nshow ntobetur nedononl yduri n gsleep,a ndthosege nesareassociatedwithrestorat ionan dmetabolicpathways.sotheresgoodevide ncefo rthewholerestorati on hypothesis. whataboute nergyc on servati on? aga in ,perha
17、ps in tui tive.youesse ntiallysleeptosavecalories .no w,whe ny oudothesums,though,itdoes ntreallypa no ut.ifyo ucomparea nin dividualwhohassleptat ni ght,orstaye dawakea ndhas ntmovedverymuch,thee nergysav in gofs leep in gisabout110caloriesa ni ght. no w,thatstheeq uivale ntofahotdogb un.no w,iwoul
18、dsaythatahotdogb uniskin dofameagerretur nforsuchacomplicateda ndd ema ndin gbehaviorassleep.soimlessc onvin cedbythe en ergyc on servati oni dea. butthethirdideaimquiteattractedto,whichisbrain process ingan dmemoryc on solidati on. whatwek no wist hat,ifafteryouvetriedtolear natask,a ndyousleep- de
19、prive in dividuals,theabilitytolearnthattaskis smashed.itsreallyhugelyatte nu ated.sosleepa ndme moryc on solidatio nisalsoveryimporta nt.however,i tsno tjustthelayi ngdow nof memorya ndrecalli ngit.w hatsturnedouttobereallyexcit in gisthatourabilit ytocomeupwith no velsoluti on stocomplexproblemsis
20、 hugelye nhan cedbya ni ghtofsleep.i nfact,itsbee nes timatedtogiveusathreefoldadva ntage.sleep in gat n ighte nhan cesourcreativity.a ndwhatseemstobego in gon isthat,i nthebrai n,those neuralc onn ectio nstha tareimporta nt,thoses yn apticc onn ecti on sthatarei mporta nt,areli nkeda ndstre ngthe n
21、ed,whilethoseth atarelessimporta ntte ndtofadeawaya ndbelessimpor tan t. okay.sowevehadthreeexpla natio nsforwhywemightsl eep,a ndithi nktheimporta ntthi ngtorealizeisthatt hedetailswillvary,a nditsprobablewesleepformult iplediffere ntreas on s.butsleepis notanin dulge nee .its no tsomesortofthi ngt
22、hatweea ntake on boardrath ereasually.ithi nkthatsleepwas on eelike nedtoa nup gradefromee ono mytobus in esselass,youk no w,theequ iavle ntof.its no teve nan upgradefromee ono mytofirs telass.theeritiealthi ngtorealizeisthatifyoud on tsleep,youd on tfly.esse ntially,y oun evergetthere ,an dwhatsext
23、raordi naryaboutmuchofoursocietythe sedaysisthatwearedesperatelysleep-deprived. solets no wlookatsleepdeprivatio n.hugesectorsofs oeietyaresleep-deprived,a ndletslookatoursleep- o-meter.soi nthe1950s,gooddatasuggeststhatmosto fusweregett in garo un dabouteighthoursofsleepa nig ht .no wadays,wesleep
24、onean dahalftotwohourslessev eryni ght,sowerei nthesix-a nd-a-half-hours-every -ni ghtleague.fortee nagers,itsworse,muchworse.t heyn eed nin ehoursforfullbra in performa nee,a ndma n yofthem,o naschool ni ght,are on lygett in gfivehours ofsleep.itssimply note no ugh.ifwethi nkaboutother sectorsofsoc
25、iety,theaged,ifyouareaged,the ny our abilitytosleep inasin gleblockissomewhatdisrupte d,a ndma ny sleep,agai n,lesstha nfivehoursa ni ght.s hiftwork.shiftworkisextraordi nary,perhaps20per cen tofthework in gpopulati on,an dthebodyclockdoes no tshifttothedema ndsofworki ngat ni ght.itslocked on tothe
26、samelight-darkcycleastherestofus.sowhe n thepooroldshiftworkerisgoi nghometotrya ndsleepd urin gtheday,desperatelytired,thebodyclockissay in g,wakeup.thisisthetimetobeawake.sothequali tyofsleepthatyougetasa ni ghtshiftworkerisusuall yverypoor,aga inin thatsortoffive-hourregi on.and the n,ofcourse,te
27、 nsofmillio nsofpeoplesufferfrom jetlag.sowhoherehasjetlag?well,mygood nessgraci ous.well,tha nkyouverymuchi ndeedforno tfalli ngas leep,becausethatswhatyourbra ini scrav ing. on eoftheth in gsthatthebra in doesis in dulge inm icro -sleeps,this involun taryfalli ngasleep,a ndyouhav eesse ntially noc
28、on troloverit. no w,micro-sleepsca n besortofsomewhatembarrass in g,buttheyca nalsobe deadly.itsbee nestimatedthat31perce ntofdriversw illfallasleepatthewheelatleast oncein theirlife, andin theu.s.,thestatisticsareprettygood:100,00 Oaccide ntson thefreewayhavebee nassociatedwithti redn ess,lossofvig
29、ila nce,a ndfalli ngasleep.ah und redthousa ndayear.itsextraord in ary.ata no therlev elofterror,wedipi ntothetragicaccide ntsatcherno byla ndin deedthespaceshuttlechalle nger,whichwas sotragicallylost.a ndin thei nvestigatio nsthatfol lowedthosedisasters,poorjudgme ntasaresultofext en dedshiftworka
30、 ndlossofvigila ncea ndtired nesswa sattributedtoabigch un kofthosedisasters. sowhe nyo uretired,a ndyoulacksleep,youhavepoorme mory,youhavepoorcreativity,youhave in creasedimp ulsive ness,a ndyouhaveoverallpoorjudgme nt.butmy frien ds,itssomuchworsetha nthat. (laughter) ifyouareatiredbrai n,thebrai
31、 niscravi ngthi ngstow akeitup.sodrugs,stimula nts.caffei nereprese ntst hestimula ntofchoiceacrossmuchofthewesternworld .muchofthedayisfueledbycaffei ne,a ndifyourearea llyn aughtytiredbra in,ni coti ne.a ndofcourse,your efueli ngthewaki ngstatewiththesestimula nts,a ndt heno fcourseitgetsto11ocloc
32、kat ni ght,a ndthebrain saystoitself,ah,wellactually,i needtobeasleepf airlyshortly.whatdowedoaboutthatwhe ni mfeeli ngc ompletelywired?well,ofcourse,youthe nresorttoa lcohol. no walcohol,short-term,youk no w,o nceortwi ce,tousetomildlysedateyou,ca nbeveryuseful.itca n actuallyeasethesleeptra nsiti
33、on .butwhatyoumust besoawareofisthatalcoholdoes ntprovidesleep,abi ologicalmimicforsleep.itsedatesyou.soitactuall yharmssomeofthe neuralproccess in gthatsgoi ngondu rin gmemoryc on solidatio nan dmemoryrecall.soitsas hort-termacutemeasure,butforgood nesssake,d ontb ecomeaddictedtoalcoholasawayofgett
34、 in gtosleepev eryni ght. ano therc onn ectio nbetwee nlossofsleepisweightgai n .ifyousleeparo un daboutfivehoursorlessevery nig ht,the ny ouhavea50perce ntlikelihoodofbe in gobese .whatsthec onn ectio nhere?well,sleeplossseemstog iverisetothereleaseofthehorm on eghreli n,theh ung erhorm on e.ghreli
35、 nisreleased.itgetstothebrai n.t hebra in says,i needcarbohydrates,a ndwhatitdoes isseekoutcarbohydratesa ndparticularlysugars.so theresali nkbetwee ntired nessa ndthemetabolicpred ispositi on forweightga in. stress.tiredpeoplearemassivelystressed.a ndoneo fthethi ngsofstress,ofcourse,islossofmemory
36、,whi chiswhatisortofjustthe nhadalittlelapseof.butst ressissomuchmore.soifyoureacutelystressed, nota greatproblem,butitssustai nedstressassociatedwi thsleeplossthatstheproblem.sosustai nedstressle adstosuppressedim mun ity,a ndsotiredpeoplete ndto havehigherratesofoveralli nfecti on,an dtheressom ev
37、erygoodstudiesshowi ngthatshiftworkers,forexa mple,havehigherratesofca ncer.i ncreasedlevelsof stressthrowglucosei ntothecirculatio n.glucosebe comesadomi nan tpartofthevasculaturea ndesse ntial lyyoubecomeglucose in tolera nt.therefore,diabete s2.stress in creasescardiovasculardiseaseasaresu Itofra
38、is in gbloodpressure.sotheresawholeraftoft hin gsassociatedwithsleeplossthataremorethanjus tamildlyimpairedbrai n,whichiswhereithi nkmostpe opleth in kthatsleeplossresides. soatthispoi nti nthetalk,thisisa nicetimetothi nk, well,doyouthi nkon thewholeimgett ingeno ughsleep? soaquickshowofha nds.whof
39、eelsthattheyregett inge no ughsleephere?oh.well,thatsprettyimpressive.g ood.welltalkmoreaboutthatlater,aboutwhatareyou rtips. somostofus,ofcourse,askthequestio n,well,howdo ikno wwhetherimgett ingeno ughsleep?well,its notr ocketscie nce.ifyo un eeda nalarmclocktogetyououto fbedi nthemorni ng,ifyouar
40、etaki ngalo ngtimetogetu p,ifyo un eedlotsofstimula nts,ifyouregrumpy,ifyo ureirritable,ifyouretoldbyyourworkcolleaguesth atyourelook in gtireda ndirritable,cha ncesareyoua resleep-deprivediste ntothe miste ntoyourself whatdoyoudo?well-a ndthisisslightlyoffe nsive- sleepfordummies:makeyourbedroomaha
41、ve nforsleep. thefirstcriticalth in gismakeitasdarkasyoupossib lyca n,a ndalsomakeitslightlycool.veryimporta nt. actually,reduceyouram oun toflightexposureatleas thalfa nhourbeforeyougotobedi ghti ncreasesleve lsofalert nessa ndwilldelaysleep.whatsthelastthi n gthatmostofusdobeforewegotobed?westa nd
42、i namass ivelylitbathroomlooki ngi ntothemirrorclea nin gou rteeth.itstheworstthi ngweca npossiblydobeforewe wen ttosleep.tur no ffthosemobileph on es.tur noffth osecomputers.turnoffallofthosethi ngsthatareals ogoi ngtoexcitethebrai n.try no ttodri nkcaffei neto olate in theday,ideally no tafterlu n
43、ch.no w,weveset aboutreduc in glightexposurebeforeyougotobed,but lightexposure in them ornin gisverygoodatsett in gth ebiologicalclocktothelight-darkcycle.soseekout morni nglight.basically,liste ntoyourself.wi nddo wn. dothosesortsofth in gsthatyouk no warego in gtoea seyou offin totheh on ey-heavyd
44、ewofslumber. okay.thatssomefacts.whataboutsomemyths? teen agersarelazy .no .poorth in gs.theyhaveabiolog icalpredispositi on togotobedlatea ndgetuplate,so givethemabreak. wen eedeighthoursofsleepa ni ght.thatsa naverage.s omepeople needmore.somepeople needless.a ndwhatyo un eedtodoisliste ntoyourbod
45、y.doy oun eedthatmucho rdoyoun eedmore?simpleasthat. oldpeople needlesssleep .no ttrue.thesleepdema nds oftheagedd ono tgodow n. esse ntially,sleepfragme nt san dbecomeslessrobust,butsleeprequireme ntsd ono tgodow n. an dthefourthmythis,earlytobed,earlytorisemakes ama nhealthy,wealthya ndwise.wellth
46、atswro ngatsom any differe ntlevels.(laughter)thereis no, no evide n cethatgett in gupearlya ndgo in gtobedearlygivesyo umorewealthatall.theres no differe ncei nsocioec on omicstatus.i nm yexperie nce,the on lydiffere ncebet wee nmornin gpeoplea ndeve nin gpeopleisthatthosepe oplethatgetup in them o
47、rnin gearlyarejusthorriblys mug. (laughter)(applause) okay.soforthelastpart,thelastfewmi nu tes,whatiw an ttodoischa ngegearsa ndtalkaboutsomereall yn ew, break in gareasofneuroscie nce,whichistheassociat ion betwee nmen talhealth,me ntalill nessa ndsleepdi srupti on. wevek nown for130yearsthati nse
48、vereme nta lill ness,thereisalways,alwayssleepdisruptio n,b utitsbee nl argelyig no red.i nthe1970s,whe npeoples tartedtothi nkaboutthisagai n,theysaid,yes,well ,ofcourseyouhavesleepdisrupti onin schizophre nia becausetheyre onan ti-psychotics.itsthea nti-psyc hoticscaus in gthesleepproblems,ig nori
49、n gthefact thatforah un dredyearspreviously,sleepdisrupti on hadbee nreportedbeforea nti-psychotics. sowhatsgo ingon? Iotsofgroups,severalgroupsarest udy ingcon diti on slikedepressi on ,schizophre niaan dbipolar,a ndwhatsgo ingonin termsofsleepdisrupti on. wehaveabigstudywhichwepublishedlastyearo n
50、sc hizophre ni a,a ndthedatawerequiteextraord in ary.i n thosei ndividualswithschizophre nia,muchoftheti me,theywereawakeduri ngthe ni ghtphasea ndthe nthey wereasleepduri ngtheday.othergroupsshowed no 24-h ourpatternswhatsoever.theirsleepwasabsolutelys mashed.a ndsomehad no abilitytoregulatetheirsl
51、eep bythelight-darkcycle.theyweregett in guplatera nd latera ndlatera ndlatereach ni ght.itwassmashed. sowhatsgo ingon?an dthereallyexcit ingn ewsisthatm en talill nessa ndsleepare no tsimplyassociatedbutt heyarephysicallylinkedwithinthebrain .theneural n etworksthatpredisposeyout on ormalsleep,give
52、you no rmalsleep,a ndthosethatgivey ouno rmalme ntalhea Ithareoverlappi ng.a ndwhatstheevide nceforthat?w ell,ge nesthathavebee nshow ntobeveryimporta nti nt hege nerati ono fnormalsleep,whe nm utated,whe ncha n ged,alsopredispose in dividualstome ntalhealthpro blems.a ndlastyear,wepublishedastudywh
53、ichshowed thatage nethatsbee nli nkedtoschizophre ni a,which, whe nm utated,alsosmashesthesleep.sowehaveevide n ceofage nuin emecha ni sticoverlapbetwee nthesetwoi mporta ntsystems. otherworkflowedfromthesestudies.thefirstwastha tsleepdisrupti on actuallyprecedescerta in typesof men talill ness,a nd
54、weveshow nthati nthosey oungindi vidualswhoareathighriskofdevelopi ngbipolardiso rder,theyalreadyhaveasleepab no rmalitypriortoa n ycli nicaldiag no sisofbipolar.theotherbitofdataw asthatsleepdisruptio nm ayactuallyexacerbate,mak eworsetheme ntalill nessstate.mycolleagueda nfree man hasusedara ngeofage ntswhichhavestabilizedsle epa ndreducedlevelsofpara noiain those in dividuals by50perce nt. sowhathavewegot?wevegot,i nthesec onn ecti on s,som ereallyexcit in gth in gs.i ntermsofthe neuroscie nee ,byun dersta ndin gthe neuroscie nceofthesetwosyste ms,werereallybeg innin gto un ders
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