TED演講 | 睡眠不足會發生什麼？

06-20

演說者：TED-Ed

演說題目：睡眠不足會發生什麼？

每個人都會有熬夜的經歷，但你知道熬夜的危害嗎？短期來說，睡眠不足會導致學習能力和反應能力下降；長期來看，還會增加肥胖和糖尿病的幾率。看完這個視頻，就知道為什麼要少熬夜了？

中英對照演講稿

In 1965,17 year-old high school student Randy Gardner stay awake for 264 hours, that"s 11 days ,to see how he"d cope without sleep. On the second day his eyes stopped focusing. Next he lost the ability to identify objects by touch. By day three, Gardner was moody and uncoordinated. At the end of the experiment, he was struggling to concentrate, had trouble with short term memory, became paranoid and started hallucinating. Although Gardner recovered without long term psychological or physical damage, for others losing shut-eye can result in hormone imbalance, illness, and extreme cases, death. We"re only beginning to understand why we sleep to begin with, but we do know it"s essential. Adults need 7 to 8 hours sleep at night, and adolescents need about 10 hours.

1965年，17歲的高中生蘭迪迦納德持續264小時，也就是11天不睡覺，想看看會發生什麼。在持續不睡的第二天，他的眼睛停止了聚焦。隨後，他喪失了通過觸摸鑒別事物的能力。到了第三天，迦納德變得焦躁且笨拙。實驗結束時，他已經不能集中注意力。短期記憶力出現問題，變得偏執且開始出現幻覺。雖然實驗並未對迦納德造成任何心理或生理上的長期損傷，但對有些人來說，不睡覺會導致激素分泌失調，疾病甚至死亡。一開始我們只是意識到人類需要睡眠。卻不知道其根本原因。成年人每晚需要7至8小時的睡眠，青少年則需要10小時。

We grow sleepy due the signals from our body telling our brain we are tired, and signals from the environment telling us it"s dark outside. The rise in sleep inducing chemicals, like adenosine and melatonin, send us into a light dose that grows deeper. Making our breathing and heart rate slow down and our muscles relax. This non REM sleep is when DNA is repaired and our bodies replenish themselves for the day ahead. In the United States, it"s estimated that 30% of adults and 66% of adolescents are regularly sleep-deprived. This isn"t just a minorinconvenience. Staying awake can cause serious bodily harm. When we lose sleep, learning, memory, mood, and reaction time are affected. Sleeplessness may also cause inflammation, hallucinations, high blood pressure, and it"s even been linked to diabetes and obesity, in 2014, a devoted soccer fan died after staying awake for 48hrs to watch the world cup. While his untimely death was due to a stroke, studies show that chronically sleeping fewer than 6 hours a night increasing stroke risk by 4.5 times, compared to those getting consistent 7 to 8 hours of shut-eye. For a handful of people on the planet who carry a rare inherited genetic mutation, sleeplessness is a daily reality. This condition is known as fatal family insomnia. Place the body in a night mirror state of wakefulness, forbidding it from entering the sanctuary of sleep. Within months for years, this progressively worsening condition leads to dementia and death.

我們覺得睏倦時因為身體向大腦發出了疲倦的信號。也因為外界環境給予了我們天黑的信號。人體則加量分泌能增進睡意的化學物質，如腺苷和褪黑激素。讓我們的呼吸和心跳頻率降低並使肌肉放鬆。這種非快速眼動睡眠發生在DNA修復以及身體自我補給時。調查發現美國30%的成年人與66%的青少年睡眠不足。可別小看了睡眠不足的後果。一直不睡覺會嚴重損害身體健康。當我們長時間不睡覺時，學習能力、記憶力、情緒以及反應能力將受到影響。缺乏睡眠也可能導致炎症、幻覺、高血壓，甚至糖尿病和肥胖都與睡眠不足有關。2014年就有一位足球死忠粉在持續48小時觀看世界盃後死亡。雖說他的早逝歸根結底是因為中風，但研究表明夜間睡眠少於6小時的人同長期保持7-8小時睡眠的人相比，中風的風險會增加4.5倍。對那些攜帶罕見病變遺傳基因的人來說失眠是常事。這種被稱作致命性家族性失眠的現象，能讓身體在夜裡處於清醒狀態，禁止其入睡。不出數年這種逐漸惡化的癥狀會導致精神錯亂和死亡。

How can sleep deprivation cause such immense suffering? Scientists think the answer lies with the accumulation of waste products in the brain. During our waking hours, our cells are busy using up our day"s energy sources, which get broken down into various by-products, including adenosine. As adenosine builds up, it increases the urge to sleep, also known as sleep pressure. In fact, caffeine works by blocking adenosine receptor pathways. Other waste products also build up in the brain, and if they"re not cleared away, they collectively overload the brain and our thought to lead to the many negative symptoms of sleep deprivation. So what"s happening in our brain when we sleep, to prevent this? Scientists found something called the Glymphatic System, a clean-up mechanism that removes this build up and is much more active when we"re asleep. It works by using cerebrospinal fluid to flush away toxic by-products that accumulate between cells. Lymphatic vessels, with serve as pathways for immune cells have recently been discovered in the brain, and they may also play a role in clearing out the brain"s daily waste products. While scientists continue exploring the restorative mechanisms behind sleep, we can be sure that sleeping into slumber is a necessity, if we wanna maintain our health and our sanity。

睡眠不足為何如此痛苦呢？科學家們認為其原因為大腦中廢物的累積。當我們清醒時，細胞正忙於消耗我們一天中產生的能量。而這些能量的產生會分解出各種副產品，例如腺苷。腺苷的不斷產生會使睡眠慾望增加。這樣的慾望也被稱作睡眠壓力。事實上，咖啡因就是通過阻礙腺苷的接收途徑來發揮作用的。其它的垃圾產物也會在大腦中堆積。而如果它們不被清理掉，大腦將超負荷運轉。同時可能引起許多睡眠不足的不良癥狀。所以當我們睡著時，大腦是如何防止這種情況發生的呢？科學家們發現了腦部的類淋巴系統。它是一種可以清除這些垃圾產物的清潔機制。並且在我們睡眠時比較活躍。這種機制利用腦脊髓液將細胞間積累的有毒副產品沖刷掉。最後研究員發現在大腦中作為免疫細胞通道的淋巴血管。這些血管可能也起到了清理大腦日常垃圾的作用。儘管科學家們還在繼續探索人睡著後的修復機制，我們可以肯定的是，如果我們想保持健康的身心，良好的睡眠是非常必要的。

期待與你相遇，不見不散▼

你說你喜歡雨，但是你在下雨的時候打開了傘

你說你喜歡風，但是你在颳風的時候關上了窗

這就是為什麼我害怕你說你也喜歡"TED英語"

因為你連"TED英語演說"都沒關注...