三一文库（）/演讲致辞/英语演讲稿TED英语演讲稿：我们为什么要睡觉简介：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。

whatidliketodotodayistalkaboutoneofmyfavorites ubjects,andthatistheneuroscienceofsleep.now,thereisasound--(alarmclock)--aah,itworked--asoundthatisdesperately,desperatelyfamiliarto mostofus,andofcourseitsthesoundofthealarmclock .andwhatthattrulyghastly,awfulsounddoesisstopt hesinglemostimportantbehavioralexperiencethatw ehave,andthatssleep.ifyoureanaveragesortofpers on,36percentofyourlifewillbespentasleep,whichm eansthatifyouliveto90,then32yearswillhavebeens pententirelyasleep.nowwhatthat32yearsistellingusisthatsleepatsome levelisimportant.andyet,formostofus,wedontgive sleepasecondthought.wethrowitaway.wereallyjust dontthinkaboutsleep.andsowhatidliketodotodayis changeyourviews,changeyourideasandyourthoughts aboutsleep.andthejourneythatiwanttotakeyouon,w eneedtostartbygoingbackintime."enjoythehoney-heavydewofslumber."anyideaswhos aidthat?shakespearesjuliuscaesar.yes,letmegive youafewmorequotes."osleep,ogentlesleep,natures softnurse,howhaveifrightedthee?"shakespeareaga in,from--iwontsayit--thescottishplay.[correcti on:henryiv,part2](laughter)fromthesametime:"sl eepisthegoldenchainthattieshealthandourbodiest ogether."extremelyprophetic,bythomasdekker,ano therelizabethandramatist.butifwejumpforward400years,thetoneaboutsleepch angessomewhat.thisisfromthomasedison,fromthebeginningofthe20thcentury."sleepisacriminalwaste oftimeandaheritagefromourcavedays."bang.(laugh ter)andifwealsojumpintothe1980s,someofyoumayre memberthatmargaretthatcherwasreportedtohavesai d,"sleepisforwimps."andofcoursetheinfamous--wh atwashisname?--theinfamousgordongekkofrom"wall street"said,"moneyneversleeps."whatdowedointhe20thcenturyaboutsleep?well,ofco urse,weusethomasedisonslightbulbtoinvadethenig ht,andweoccupiedthedark,andintheprocessofthiso ccupation,wevetreatedsleepasanillness,almost.w evetreateditasanenemy.atmostnow,isuppose,wetol eratetheneedforsleep,andatworstperhapsmanyofus thinkofsleepasanillnessthatneedssomesortofacur e.andourignoranceaboutsleepisreallyquiteprofou nd.whyisit?whydoweabandonsleepinourthoughts?well, itsbecauseyoudontdoanythingmuchwhileyoureaslee p,itseems.youdonteat.youdontdrink.andyoudonthavesex.well,mostofusanyway.andsothereforeits--s orry.itsacompletewasteoftime,right?wrong.actua lly,sleepisanincrediblyimportantpartofourbiolo gy,andneuroscientistsarebeginningtoexplainwhyi tssoveryimportant.soletsmovetothebrain.now,herewehaveabrain.thisisdonatedbyasocialsci entist,andtheysaidtheydidntknowwhatitwas,orind eedhowtouseit,so--(laughter)sorry.soiborrowedi t.idontthinktheynoticed.okay.(laughter)thepointimtryingtomakeisthatwhenyoureasleep,th isthingdoesntshutdown.infact,someareasofthebra inareactuallymoreactiveduringthesleepstatethan duringthewakestate.theotherthingthatsreallyimp ortantaboutsleepisthatitdoesntarisefromasingle structurewithinthebrain,butistosomeextentanetw orkproperty,andifweflipthebrainonitsback--ilov ethislittlebitofspinalcordhere--thisbithereist hehypothalamus,andrightunderthereisawholerafto finterestingstructures,notleastthebiologicalclock.thebiologicalclocktellsuswhenitsgoodtobeup ,whenitsgoodtobeasleep,andwhatthatstructuredoe sisinteractwithawholeraftofotherareaswithinthe hypothalamus,thelateralhypothalamus,theventrol ateralpreopticnuclei.allofthosecombine,andthey sendprojectionsdowntothebrainstemhere.thebrain stemthenprojectsforwardandbathesthecortex,this wonderfullywrinklybitoverhere,withneurotransmi ttersthatkeepusawakeandessentiallyprovideuswit hourconsciousness.sosleeparisesfromawholerafto fdifferentinteractionswithinthebrain,andessent ially,sleepisturnedonandoffasaresultofarangeofokay.sowherehavewegotto?wevesaidthatsleepiscom plicatedandittakes32yearsofourlife.butwhatihav entexplainediswhatsleepisabout.sowhydowesleep? anditwontsurpriseanyofyouthat,ofcourse,thescie ntists,wedonthaveaconsensus.therearedozensofdi fferentideasaboutwhywesleep,andimgoingtooutlin ethreeofthose.thefirstissortoftherestorationidea,anditssomew hatintuitive.essentially,allthestuffweveburned upduringtheday,werestore,wereplace,werebuilddu ringthenight.andindeed,asanexplanation,itgoesb acktoaristotle,sothats,what,2,300yearsago.itsg oneinandoutoffashion.itsfashionableatthemoment becausewhatsbeenshownisthatwithinthebrain,awho leraftofgeneshavebeenshowntobeturnedononlyduri ngsleep,andthosegenesareassociatedwithrestorat ionandmetabolicpathways.sotheresgoodevidencefo rthewholerestorationhypothesis.whataboutenergyconservation?again,perhapsintui tive.youessentiallysleeptosavecalories.now,whe nyoudothesums,though,itdoesntreallypanout.ifyo ucompareanindividualwhohassleptatnight,orstaye dawakeandhasntmovedverymuch,theenergysavingofs leepingisabout110caloriesanight.now,thatstheeq uivalentofahotdogbun.now,iwouldsaythatahotdogb uniskindofameagerreturnforsuchacomplicatedanddemandingbehaviorassleep.soimlessconvincedbythe energyconservationidea.butthethirdideaimquiteattractedto,whichisbrain processingandmemoryconsolidation.whatweknowist hat,ifafteryouvetriedtolearnatask,andyousleep-depriveindividuals,theabilitytolearnthattaskis smashed.itsreallyhugelyattenuated.sosleepandme moryconsolidationisalsoveryimportant.however,i tsnotjustthelayingdownofmemoryandrecallingit.w hatsturnedouttobereallyexcitingisthatourabilit ytocomeupwithnovelsolutionstocomplexproblemsis hugelyenhancedbyanightofsleep.infact,itsbeenes timatedtogiveusathreefoldadvantage.sleepingatn ightenhancesourcreativity.andwhatseemstobegoin gonisthat,inthebrain,thoseneuralconnectionstha tareimportant,thosesynapticconnectionsthatarei mportant,arelinkedandstrengthened,whilethoseth atarelessimportanttendtofadeawayandbelessimpor tant.okay.sowevehadthreeexplanationsforwhywemightsl eep,andithinktheimportantthingtorealizeisthatt hedetailswillvary,anditsprobablewesleepformult ipledifferentreasons.butsleepisnotanindulgence .itsnotsomesortofthingthatwecantakeonboardrath ercasually.ithinkthatsleepwasoncelikenedtoanup gradefromeconomytobusinessclass,youknow,theequ iavlentof.itsnotevenanupgradefromeconomytofirs tclass.thecriticalthingtorealizeisthatifyoudon tsleep,youdontfly.essentially,younevergetthere ,andwhatsextraordinaryaboutmuchofoursocietythe sedaysisthatwearedesperatelysleep-deprived.soletsnowlookatsleepdeprivation.hugesectorsofs ocietyaresleep-deprived,andletslookatoursleep-o-meter.sointhe1950s,gooddatasuggeststhatmosto fusweregettingaroundabouteighthoursofsleepanig ht.nowadays,wesleeponeandahalftotwohourslessev erynight,sowereinthesix-and-a-half-hours-every -nightleague.forteenagers,itsworse,muchworse.t heyneedninehoursforfullbrainperformance,andmanyofthem,onaschoolnight,areonlygettingfivehours ofsleep.itssimplynotenough.ifwethinkaboutother sectorsofsociety,theaged,ifyouareaged,thenyour abilitytosleepinasingleblockissomewhatdisrupte d,andmanysleep,again,lessthanfivehoursanight.s hiftwork.shiftworkisextraordinary,perhaps20per centoftheworkingpopulation,andthebodyclockdoes notshifttothedemandsofworkingatnight.itslocked ontothesamelight-darkcycleastherestofus.sowhen thepooroldshiftworkerisgoinghometotryandsleepd uringtheday,desperatelytired,thebodyclockissay ing,"wakeup.thisisthetimetobeawake."sothequali tyofsleepthatyougetasanightshiftworkerisusuall yverypoor,againinthatsortoffive-hourregion.and then,ofcourse,tensofmillionsofpeoplesufferfrom jetlag.sowhoherehasjetlag?well,mygoodnessgraci ous.well,thankyouverymuchindeedfornotfallingas leep,becausethatswhatyourbrainiscraving.oneofthethingsthatthebraindoesisindulgeinmicro -sleeps,thisinvoluntaryfallingasleep,andyouhav eessentiallynocontroloverit.now,micro-sleepscanbesortofsomewhatembarrassing,buttheycanalsobe deadly.itsbeenestimatedthat31percentofdriversw illfallasleepatthewheelatleastonceintheirlife, andintheu.s.,thestatisticsareprettygood:100,00 0accidentsonthefreewayhavebeenassociatedwithti redness,lossofvigilance,andfallingasleep.ahund redthousandayear.itsextraordinary.atanotherlev elofterror,wedipintothetragicaccidentsatcherno bylandindeedthespaceshuttlechallenger,whichwas sotragicallylost.andintheinvestigationsthatfol lowedthosedisasters,poorjudgmentasaresultofext endedshiftworkandlossofvigilanceandtirednesswa sattributedtoabigchunkofthosedisasters.sowhenyouretired,andyoulacksleep,youhavepoorme mory,youhavepoorcreativity,youhaveincreasedimp ulsiveness,andyouhaveoverallpoorjudgment.butmy friends,itssomuchworsethanthat.(laughter)ifyouareatiredbrain,thebrainiscravingthingstowakeitup.sodrugs,stimulants.caffeinerepresentst hestimulantofchoiceacrossmuchofthewesternworld .muchofthedayisfueledbycaffeine,andifyourearea llynaughtytiredbrain,nicotine.andofcourse,your efuelingthewakingstatewiththesestimulants,andt henofcourseitgetsto11oclockatnight,andthebrain saystoitself,"ah,wellactually,ineedtobeasleepf airlyshortly.whatdowedoaboutthatwhenimfeelingc ompletelywired?"well,ofcourse,youthenresorttoa lcohol.nowalcohol,short-term,youknow,onceortwi ce,tousetomildlysedateyou,canbeveryuseful.itca nactuallyeasethesleeptransition.butwhatyoumust besoawareofisthatalcoholdoesntprovidesleep,abi ologicalmimicforsleep.itsedatesyou.soitactuall yharmssomeoftheneuralproccessingthatsgoingondu ringmemoryconsolidationandmemoryrecall.soitsas hort-termacutemeasure,butforgoodnesssake,dontb ecomeaddictedtoalcoholasawayofgettingtosleepev erynight.anotherconnectionbetweenlossofsleepisweightgai n.ifyousleeparoundaboutfivehoursorlesseverynight,thenyouhavea50percentlikelihoodofbeingobese .whatstheconnectionhere?well,sleeplossseemstog iverisetothereleaseofthehormoneghrelin,thehung erhormone.ghrelinisreleased.itgetstothebrain.t hebrainsays,"ineedcarbohydrates,"andwhatitdoes isseekoutcarbohydratesandparticularlysugars.so theresalinkbetweentirednessandthemetabolicpred ispositionforweightgain.stress.tiredpeoplearemassivelystressed.andoneo fthethingsofstress,ofcourse,islossofmemory,whi chiswhatisortofjustthenhadalittlelapseof.butst ressissomuchmore.soifyoureacutelystressed,nota greatproblem,butitssustainedstressassociatedwi thsleeplossthatstheproblem.sosustainedstressle adstosuppressedimmunity,andsotiredpeopletendto havehigherratesofoverallinfection,andtheressom everygoodstudiesshowingthatshiftworkers,forexa mple,havehigherratesofcancer.increasedlevelsof stressthrowglucoseintothecirculation.glucosebe comesadominantpartofthevasculatureandessential lyyoubecomeglucoseintolerant.therefore,diabetes2.stressincreasescardiovasculardiseaseasaresu ltofraisingbloodpressure.sotheresawholeraftoft hingsassociatedwithsleeplossthataremorethanjus tamildlyimpairedbrain,whichiswhereithinkmostpe oplethinkthatsleeplossresides.soatthispointinthetalk,thisisanicetimetothink, well,doyouthinkonthewholeimgettingenoughsleep? soaquickshowofhands.whofeelsthattheyregettinge noughsleephere?oh.well,thatsprettyimpressive.g ood.welltalkmoreaboutthatlater,aboutwhatareyou rtips.somostofus,ofcourse,askthequestion,"well,howdo iknowwhetherimgettingenoughsleep?"well,itsnotr ocketscience.ifyouneedanalarmclocktogetyououto fbedinthemorning,ifyouaretakingalongtimetogetu p,ifyouneedlotsofstimulants,ifyouregrumpy,ifyo ureirritable,ifyouretoldbyyourworkcolleaguesth atyourelookingtiredandirritable,chancesareyouaresleep-deprived.listentothem.listentoyourself .whatdoyoudo?well--andthisisslightlyoffensive--sleepfordummies:makeyourbedroomahavenforsleep. thefirstcriticalthingismakeitasdarkasyoupossib lycan,andalsomakeitslightlycool.veryimportant. actually,reduceyouramountoflightexposureatleas thalfanhourbeforeyougotobed.lightincreasesleve lsofalertnessandwilldelaysleep.whatsthelastthi ngthatmostofusdobeforewegotobed?westandinamass ivelylitbathroomlookingintothemirrorcleaningou rteeth.itstheworstthingwecanpossiblydobeforewe wenttosleep.turnoffthosemobilephones.turnoffth osecomputers.turnoffallofthosethingsthatareals ogoingtoexcitethebrain.trynottodrinkcaffeineto olateintheday,ideallynotafterlunch.now,weveset aboutreducinglightexposurebeforeyougotobed,but lightexposureinthemorningisverygoodatsettingth ebiologicalclocktothelight-darkcycle.soseekout morninglight.basically,listentoyourself.winddown.dothosesortsofthingsthatyouknowaregoingtoea seyouoffintothehoney-heavydewofslumber.okay.thatssomefacts.whataboutsomemyths?teenagersarelazy.no.poorthings.theyhaveabiolog icalpredispositiontogotobedlateandgetuplate,so givethemabreak.weneedeighthoursofsleepanight.thatsanaverage.s omepeopleneedmore.somepeopleneedless.andwhatyo uneedtodoislistentoyourbody.doyouneedthatmucho rdoyouneedmore?simpleasthat.oldpeopleneedlesssleep.nottrue.thesleepdemands oftheageddonotgodown.essentially,sleepfragment sandbecomeslessrobust,butsleeprequirementsdono tgodown.andthefourthmythis,earlytobed,earlytorisemakes amanhealthy,wealthyandwise.wellthatswrongatsomanydifferentlevels.(laughter)thereisno,noevide ncethatgettingupearlyandgoingtobedearlygivesyo umorewealthatall.theresnodifferenceinsocioecon omicstatus.inmyexperience,theonlydifferencebet weenmorningpeopleandeveningpeopleisthatthosepe oplethatgetupinthemorningearlyarejusthorriblys mug.(laughter)(applause)okay.soforthelastpart,thelastfewminutes,whatiw anttodoischangegearsandtalkaboutsomereallynew, breakingareasofneuroscience,whichistheassociat ionbetweenmentalhealth,mentalillnessandsleepdi sruption.weveknownfor130yearsthatinseverementa lillness,thereisalways,alwayssleepdisruption,b utitsbeenlargelyignored.inthe1970s,whenpeoples tartedtothinkaboutthisagain,theysaid,"yes,well ,ofcourseyouhavesleepdisruptioninschizophrenia becausetheyreonanti-psychotics.itstheanti-psyc hoticscausingthesleepproblems,"ignoringthefactthatforahundredyearspreviously,sleepdisruption hadbeenreportedbeforeanti-psychotics.sowhatsgoingon?lotsofgroups,severalgroupsarest udyingconditionslikedepression,schizophreniaan dbipolar,andwhatsgoingonintermsofsleepdisrupti on.wehaveabigstudywhichwepublishedlastyearonsc hizophrenia,andthedatawerequiteextraordinary.i nthoseindividualswithschizophrenia,muchoftheti me,theywereawakeduringthenightphaseandthenthey wereasleepduringtheday.othergroupsshowedno24-h ourpatternswhatsoever.theirsleepwasabsolutelys mashed.andsomehadnoabilitytoregulatetheirsleep bythelight-darkcycle.theyweregettinguplaterand laterandlaterandlatereachnight.itwassmashed.sowhatsgoingon?andthereallyexcitingnewsisthatm entalillnessandsleeparenotsimplyassociatedbutt heyarephysicallylinkedwithinthebrain.theneural networksthatpredisposeyoutonormalsleep,giveyou normalsleep,andthosethatgiveyounormalmentalhealthareoverlapping.andwhatstheevidenceforthat?w ell,genesthathavebeenshowntobeveryimportantint hegenerationofnormalsleep,whenmutated,whenchan ged,alsopredisposeindividualstomentalhealthpro blems.andlastyear,wepublishedastudywhichshowed thatagenethatsbeenlinkedtoschizophrenia,which, whenmutated,alsosmashesthesleep.sowehaveeviden ceofagenuinemechanisticoverlapbetweenthesetwoi mportantsystems.otherworkflowedfromthesestudies.thefirstwastha tsleepdisruptionactuallyprecedescertaintypesof mentalillness,andweveshownthatinthoseyoungindi vidualswhoareathighriskofdevelopingbipolardiso rder,theyalreadyhaveasleepabnormalitypriortoan yclinicaldiagnosisofbipolar.theotherbitofdataw asthatsleepdisruptionmayactuallyexacerbate,mak eworsethementalillnessstate.mycolleaguedanfree manhasusedarangeofagentswhichhavestabilizedsle epandreducedlevelsofparanoiainthoseindividuals by50percent.sowhathavewegot?wevegot,intheseconnections,som ereallyexcitingthings.intermsoftheneuroscience ,byunderstandingtheneuroscienceofthesetwosyste ms,werereallybeginningtounderstandhowbothsleep andmentalillnessaregeneratedandregulatedwithin thebrain.thesecondareaisthatifwecanusesleepand sleepdisruptionasanearlywarningsignal,thenweha vethechanceofgoingin.ifweknowthattheseindividu alsarevulnerable,earlyinterventionthenbecomesp ossible.andthethird,whichithinkisthemostexciti ng,isthatwecanthinkofthesleepcenterswithintheb rainasanewtherapeutictarget.stabilizesleepinth oseindividualswhoarevulnerable,wecancertainlym akethemhealthier,butalsoalleviatesomeoftheappa llingsymptomsofmentalillness.soletmejustfinish.whatistartedbysayingistakesl eepseriously.ourattitudestowardsleeparesoveryd ifferentfromapre-industrialage,whenwewerealmos twrappedinaduvet.weusedtounderstandintuitively theimportanceofsleep.andthisisntsomesortofcrystal-wavingnonsense.thisisapragmaticresponsetog oodhealth.ifyouhavegoodsleep,itincreasesyourco ncentration,attention,decision-making,creativi ty,socialskills,health.ifyougetsleep,itreduces yourmoodchanges,yourstress,yourlevelsofanger,y ourimpulsivity,andyourtendencytodrinkandtakedr ugs.andwefinishedbysayingthatanunderstandingof theneuroscienceofsleepisreallyinformingthewayw ethinkaboutsomeofthecausesofmentalillness,andi ndeedisprovidingusnewwaystotreattheseincredibl ydebilitatingconditions.jimbutcher,thefantasywriter,said,"sleepisgod.g oworship."andicanonlyrecommendthatyoudothesame 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