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Reviewer.
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Thank you very much.
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Well, I would like to start with testicles.
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Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more.
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In addition, men who routinely sleep just four to five hours a night will have a level of testosterone
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which is that of someone 10 years their senior.
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So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness.
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And we see equivalent impairments in female reproductive health caused by a lack of sleep.
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This is the best news that I have for you today.
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From this point, it may only get worse.
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Not only will I tell you about the wonderfully good things that happen when you get sleep,
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but the alarmingly bad things that happen when you don't get enough,
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both for your brain and for your body.
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Let me start with the brain and the functions of learning and memory,
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because what we've discovered over the past 10 or so years is
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that you need sleep after learning to essentially hit the save button on those new memories so that you don't forget.
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But recently we discovered that you also need sleep before learning,
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and now to actually prepare your brain,
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almost like a dry sponge ready to initially soak up new information.
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And without sleep, the memory circuits of the brain essentially become waterlogged,
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as it were, and you can't absorb new memories.
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So let me show you the data.
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Here in this study, we decided to test the hypothesis that pulling the all-nighter was a good idea.
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So we took a group of individuals and we assigned them to one of two experimental groups,
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a sleep group and a sleep deprivation group.
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Now, the sleep group, they're going to get a full eight hours of slumber.
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But the deprivation group, we're going to keep them awake in the laboratory, under full supervision.
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There's no naps or caffeine,
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by the way, so it's miserable for everyone involved.
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And then the next day,
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we're going to place those participants inside an MRI scanner.
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And we're going to have them try and learn a whole list of new facts as we're taking snapshots of brain activity.
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and then we're going to test them to see how effective that learning has been.
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And that's what you're looking at here on the vertical axis.
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And when you put those two groups head to head,
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what you find is a quite significant 40 percent deficit in the ability of the brain to make new memories without sleep.
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I think this should be concerning,
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considering what we know is happening to sleep in our education populations right now.
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In fact, to put that in context,
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it would be the difference in a child acing an exam versus failing it miserably, 40 percent.
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And we've gone on to discover what goes wrong within your brain to produce these types of learning disabilities.
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And there's a structure that sits on the left and the right side of your brain called the hippocampus.
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And you can think of the hippocampus almost like the informational inbox of your brain.
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It's very good at receiving new memory files and then holding onto them.
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And when you look at this structure in those people who'd had a full night of sleep,
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we saw lots of healthy learning-related activity.
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Yet in those people who were sleep-deprived,
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we actually couldn't find any significant signal whatsoever.
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So it's almost as though sleep deprivation had shut down your memory inbox and any new incoming files,
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they were just being bounced.
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You couldn't effectively commit new experiences to memory.
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So that's the bad that can happen if I were to take sleep away from you.
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But let me just come back to that control group for a second.
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Do you remember those folks that got a full eight hours of sleep?
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Well, we can ask a very different question What is it about the physiological quality of your sleep,
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when you do get it,
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that restores and enhances your memory and learning ability each and every day?
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And by placing electrodes all over the head,
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what we've discovered is that there are big,
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powerful brainwaves that happen during the very deepest stages of sleep
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that have riding on top of them these spectacular bursts of electrical activity that we call sleep spindles.
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And it's the combined quality of these deep sleep brainwaves that acts like a file transfer mechanism at night,
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shifting memories from a short-term vulnerable reservoir to a more permanent,
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long-term storage site within the brain,
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and therefore protecting them, making them safe.
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And it is important that we understand what,
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during sleep, actually transacts these memory benefits,
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because there are real medical and societal implications.
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And let me just tell you about one area that we've moved this work out into clinically,
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which is the context of aging and dementia.
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Because it's, of course, no secret that as we get older,
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our learning and memory abilities begin to fade and decline.
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But what we've also discovered is that a physiological signature of aging is that your sleep gets worse,
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especially that deep quality of sleep that I was just discussing.
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And only last year, we finally published evidence that these two things,
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they're not simply co-occurring, they are significantly interrelated.
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And it suggests that the disruption of deep sleep is an underappreciated factor
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that is contributing to cognitive decline or memory decline in aging and,
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most recently we've discovered, in Alzheimer's disease as well.
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Now, I know this is remarkably depressing news.
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It's in the mail, it's coming at you.
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But there's a potential silver lining here.
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Unlike many of the other factors that we know are associated with aging,
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for example, changes in the physical structure of the brain,
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that's fiendishly difficult to treat.
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But that sleep is a missing piece in the explanatory puzzle of aging and Alzheimer's is exciting,
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because we may be able to do something about it.
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And one way that we are approaching this at my sleep center is not by using sleeping pills,
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by the way.
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Unfortunately, they are blunt instruments that do not produce naturalistic sleep.
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Instead, we're actually developing a method based on this.
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It's called direct current brain stimulation.
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You insert a small amount of voltage into the brain,
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so small you typically don't feel it,
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but it has a measurable impact.
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Now, if you apply this stimulation during sleep in young,
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healthy adults, as if you're sort of singing in time with those deep sleep brainwaves,
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not only can you amplify the size of those deep sleep brainwaves,
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but in doing so, we can almost double the amount of memory benefit that you get from sleep.
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The question now is whether we can translate this same affordable,
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potentially portable piece of technology into older adults and those with dementia.
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Can we restore back some healthy quality of deep sleep?
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And in doing so, can we salvage aspects of their learning and memory function?
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That is my real hope now.
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That's one of our moonshot goals, as it were.
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So that's an example of sleep for your brain,
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but sleep is just as essential for your body.
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We've already spoken about sleep loss and your reproductive system.
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Or I could tell you about sleep loss and your cardiovascular system,
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and that all it takes is one hour,
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Because there is a global experiment performed on 1.6 billion people across 70 countries twice a year.
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And it's called daylight savings time.
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Now, in the spring, when we lose one hour of sleep,
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we see a subsequent 24 percent increase in heart attacks that following day.
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In the autumn, When we gain an hour of sleep,
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we see a 21 percent reduction in heart attacks.
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Isn't that incredible?
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And you see exactly the same profile for car crashes,
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road traffic accidents, even suicide rates.
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But as a deeper dive,
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I want to focus on this,
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sleep loss and your immune system.
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And here I'll introduce these delightful blue elements in the image.
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They are called natural killer cells.
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And you can think of these as a result of these They have natural killer cells,
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almost like the secret service agents of your immune system.
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They are very good at identifying dangerous,
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unwanted elements and eliminating them.
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In fact, what they're doing here is destroying a cancerous tumor mass.
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So what you wish for is a virile set of these immune assassins at all times.
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And tragically, that's what you don't have if you're not sleeping enough.
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So here in this experiment,
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you're not going to have your sleep deprived for an entire night.
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You're simply going to have your sleep restricted to four hours for one single night.
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And then we're going to look to see what's the percent reduction in immune cell activity that you suffer.
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And it's not small.
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It's not 10 percent.
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It's not 20 percent.
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there was a 70 percent drop in natural killer cell activity.
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That's a concerning state of immune deficiency.
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And you can perhaps understand why we're now finding significant links between short sleep duration
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and your risk for the development of numerous forms of cancer.
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Currently, that list includes cancer of the bowel,
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cancer of the prostate and cancer of the breast.
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In fact, the link between a lack of sleep
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and cancer is now so strong
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that the World Health Organization has classified any form of nighttime shift work as a probable carcinogen,
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because of a disruption of your sleep-wake rhythms.
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So you may have heard of that old maxim that you can sleep when you're dead,
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well, I'm being quite serious now.
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It is mortally unwise advice.
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We know this from epidemiological studies across millions of individuals.
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There's a simple truth.
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The shorter your sleep, the shorter your life.
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Short sleep predicts all-cause mortality.
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And if increasing your risk for the development of cancer or even Alzheimer's disease,
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were not sufficiently disquieting, we have since discovered
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that a lack of sleep will even erode the very fabric of biological life itself.
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Your DNA genetic code.
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So here in this study,
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they took a group of healthy adults and they limited them to six hours of sleep a night for one week.
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And then they measured the change in their gene activity profile relative to
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when those same individuals were getting a full eight hours of sleep a night.
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And there were two critical findings.
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First, a sizable and significant 711 genes were distorted in their activity,
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caused by a lack of sleep.
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The second result was that about half of those genes were actually increased in their activity,
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the other half were decreased.
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Now, those genes that were switched off by a lack of sleep were genes associated with your immune system.
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So once again, you can see that immune deficiency.
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In contrast, those genes that were actually upregulated
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or increased by way of a lack of sleep were genes associated with the promotion of tumors,
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genes associated with long-term chronic inflammation within the body,
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and genes associated with stress and,
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as a consequence, cardiovascular disease.
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There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed.
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It's rather like a broken water pipe in your home.
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Sleep loss will leak down into every nook and cranny of your physiology.
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Even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.
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And at this point, you may be thinking,
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oh my goodness, how do I start to get better sleep?
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What are your tips for good sleep?
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Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep,
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and if you're struggling with sleep at night,
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avoiding naps during the day,
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I have two pieces of advice for you.
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The first is regularity.
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Go to bed at the same time,
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wake up at the same time no matter whether it's the weekday or the weekend,
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regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.
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The second is keep it cool.
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Your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate sleep
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and then to stay asleep.
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And it's the reason you will always find it easier to fall asleep in a room that's too cold than too hot.
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So aim for a bedroom temperature of around 65 degrees or about 18 degrees Celsius.
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That's going to be optimal for the sleep of most people.
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And then finally, in taking a step back then,
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what is the mission-critical statement here?
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Well, I think it may be this.
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Sleep, unfortunately, is not an optional lifestyle luxury.
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Sleep is a non-negotiable biological necessity.
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It is your life support system,
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and it is Mother Nature's best effort yet at immortality.
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And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health,
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our wellness, even the safety and the education of our children.
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It's a silent sleep loss epidemic,
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and it is fast becoming one of the greatest public health challenges that we face in the 21st century.
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I believe it is now time for us to reclaim our right to a full night of sleep.
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and without embarrassment or that unfortunate stigma of laziness.
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And in doing so, we can be reunited with the most powerful elixir of life,
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the Swiss Army knife of health, as it were.
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And with that soapbox rant over,
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I will simply say goodnight,
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good luck and, above all,
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I do hope you sleep well.
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Thank you very much indeed.
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Thank you.
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Thank you so much.
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No, no, no. Stay there for a second.
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Good job not running away, though.
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I appreciate that.
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So that was terrifying.
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You're welcome.
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Yes, thank you.
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Since we can't catch up on sleep,
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what are we supposed to do?
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What do we do when we're tossing and turning in bed late at night or doing shift work or whatever else?
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So you're right, we can't catch up on sleep.
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Sleep is not like the bank.
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You can't accumulate a debt and then hope to pay it off at a later point in time.
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I should also note the reason that it's so catastrophic,
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that our health deteriorates so quickly,
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first is because human beings are the only species that deliberately deprive themselves of sleep,
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for no apparent reason.
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Because we're smart.
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And I make that point because what it means is that Mother Nature,
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throughout the course of evolution,
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has never had to face the challenge of this thing called sleep deprivation.
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So she's never developed a safety net.
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And that's why when you under-sleep,
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things just sort of implode so quickly,
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both within the brain and the body.
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So you just have to prioritize.
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Okay.
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but tossing and turning in bed,
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what do I do?" So if you are staying in bed awake for too long,
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you should get out of bed and go to a different room and do something different.
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The reason is because your brain will very quickly associate your bedroom with the place of wakefulness.
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And you need to break that association.
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So only return to bed when you are sleepy,
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and that way you will relearn the association that you once had,
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which is your bed is the place of sleep.
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So the analogy would be,
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you'd never sit at the dinner table waiting to get hungry,
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so why would you lie in bed waiting to get sleepy?
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All right.
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Well, thank you for that wake-up call.
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Great job, Matt.
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Very welcome.
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Thank you very much.
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Từ Vựng & Cụm Từ Quan Trọng
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- Ký ức (memory)
- Học tập (learning)
- Thiếu ngủ (sleep deprivation)
- Hippocampus (cấu trúc quản lý ký ức trong não)
- Tình trạng sức khỏe (wellness)
- Dưới sự giám sát (under supervision)
- Hoạt động não (brain activity)
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