Thank you very much.

非常感謝。

Well, I would like to start with testicles.

好吧，我想從睪丸開始說起。

Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more.

每晚只睡五小時的男性，其睪丸明顯小於每晚睡七小時或更久的男性。

In addition, men who routinely sleep just four to five hours a night will have a level of testosterone which is that of someone 10 years their senior.

此外，每晚只睡四到五小時的男性，其睪酮水平相當於比他們年長十歲的人。

So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness.

所以，缺乏睡眠會讓男性在這個關鍵的健康指標上衰老十年。

And we see equivalent impairments in female reproductive health caused by a lack of sleep.

我們也看到，缺乏睡眠對女性生殖健康造成同等程度的損害。

This is the best news that I have for you today.

這是我今天要告訴你們的最好訊息。

From this point, it may only get worse.

從這一點開始，情況只會變得更糟。

Not only will I tell you about the wonderfully good things that happen when you get sleep, but the alarmingly bad things that happen when you don't get enough,

我不僅要告訴你們睡眠帶來的美妙好處，還要告訴你們睡眠不足時發生的令人擔憂的壞處，

both for your brain and for your body.

無論是對於你的大腦還是身體。

Let me start with the brain and the functions of learning and memory, because what we've discovered over the past 10 or so years is that you need sleep after learning

讓我從大腦以及學習和記憶功能開始，因為過去十年來我們發現，學習後你需要睡眠

to essentially hit the save button on those new memories so that you don't forget.

來基本上按下這些新記憶的儲存按鈕，這樣你就不會忘記。

But recently, we discovered that you also need sleep before learning to actually prepare your brain, almost like a dry sponge ready to initially soak up new information.

但最近，我們發現學習前你也需要睡眠來真正準備你的大腦，幾乎就像一塊幹海綿準備好吸收新資訊。

And without sleep, the memory circuits of the brain essentially become waterlogged, as it were, and you can't absorb new memories.

沒有睡眠，大腦的記憶迴路基本上會變得像被水淹一樣，你無法吸收新記憶。

So let me show you the data.

讓我給你們看看資料。

Here in this study, we decided to test the hypothesis that pulling the all-nighter was a good idea.

在這項研究中，我們決定測試通宵不睡是個好主意這個假設。

So we took a group of individuals and we assigned them to one of two experimental groups: a sleep group and a sleep deprivation group.

所以我們找了一群人，把他們分配到兩個實驗組之一：睡眠組和睡眠剝奪組。

Now the sleep group, they're going to get a full eight hours of slumber, but the deprivation group, we're going to keep them awake in the laboratory, under full supervision.

睡眠組將獲得完整的八小時睡眠，但剝奪組，我們會在實驗室裡讓他們保持清醒，全程監督。

There's no naps or caffeine, by the way, so it's miserable for everyone involved.

順便說一下，沒有小睡或咖啡因，所以對每個參與者來說都很痛苦。

And then the next day, we're going to place those participants inside an MRI scanner and we're going to have them try and learn a whole list of new facts

然後第二天，我們要把參與者放進核磁共振掃描器，讓他們嘗試學習一整串新事實

as we're taking snapshots of brain activity.

同時我們拍攝大腦活動的快照。

And then we're going to test them to see how effective that learning has been.

然後我們要測試他們，看看學習效果如何。

And that's what you're looking at here on the vertical axis.

這就是你在垂直軸上看到的內容。

And when you put those two groups head to head, what you find is a quite significant, 40-percent deficit in the ability of the brain to make new memories without sleep.

當你把這兩組進行對比時，你會發現，沒有睡眠時大腦形成新記憶的能力有相當顯著的40%的缺陷。

I think this should be concerning, considering what we know is happening to sleep in our education populations right now.

我認為這應該令人擔憂，考慮到我們現在知道教育人群中睡眠正在發生什麼。

In fact, to put that in context, it would be the difference in a child acing an exam versus failing it miserably -- 40 percent.

事實上，放在上下文中，這相當於一個孩子在考試中得滿分和慘敗之間的差異——40%。

And we've gone on to discover what goes wrong within your brain to produce these types of learning disabilities.

我們繼續發現了大腦內部出了什麼問題，導致這些型別的學習障礙。

And there's a structure that sits on the left and the right side of your brain, called the hippocampus.

大腦左右兩側有一個結構，叫做海馬體。

And you can think of the hippocampus almost like the informational inbox of your brain.

你可以把海馬體想象成大腦的資訊收件箱。

It's very good at receiving new memory files and then holding on to them.

它非常擅長接收新的記憶檔案，然後儲存它們。

And when you look at this structure in those people who'd had a full night of sleep, we saw lots of healthy learning-related activity.

當你觀察那些睡了一整夜的人的這個結構時，我們看到大量健康的學習相關活動。

Yet in those people who were sleep-deprived, we actually couldn't find any significant signal whatsoever.

然而，在那些睡眠被剝奪的人中，我們實際上找不到任何顯著訊號。

So it's almost as though sleep deprivation had shut down your memory inbox, and any new incoming files -- they were just being bounced.

所以幾乎就像睡眠剝奪關閉了你的記憶收件箱，任何新來的檔案——它們只是被彈回。

You couldn't effectively commit new experiences to memory.

你無法有效地將新經歷存入記憶。

So that's the bad that can happen if I were to take sleep away from you, but let me just come back to that control group for a second.

所以，如果我要剝奪你的睡眠，這就是可能發生的壞事，但讓我回到那個對照組一會兒。

Do you remember those folks that got a full eight hours of sleep?

你還記得那些睡了完整八小時的人嗎？

Well, we can ask a very different question: What is it about the physiological quality of your sleep when you do get it that restores and enhances your memory and learning ability

好吧，我們可以問一個非常不同的問題：當你確實獲得睡眠時，睡眠的生理質量是什麼，能夠恢復和增強你的記憶和學習能力

each and every day?

每一天？

And by placing electrodes all over the head, what we've discovered is that there are big, powerful brainwaves that happen during the very deepest stages of sleep

透過在頭部各處放置電極，我們發現，在睡眠的最深階段，會有大而強大的腦波

that have riding on top of them these spectacular bursts of electrical activity that we call sleep spindles.

在這些腦波之上，有這些壯觀的電活動爆發，我們稱之為睡眠紡錘波。

And it's the combined quality of these deep-sleep brainwaves that acts like a file-transfer mechanism at night, shifting memories from a short-term vulnerable reservoir to a more permanent long-term storage site within the brain,

正是這些深度睡眠腦波的組合質量，在夜間充當檔案傳輸機制，將記憶從短期易損儲存庫轉移到大腦內更持久的長期儲存點，

and therefore protecting them, making them safe.

從而保護它們，使它們安全。

And it is important that we understand what during sleep actually transacts these memory benefits, because there are real medical and societal implications.

重要的是，我們要理解睡眠期間實際上是什麼促成了這些記憶益處，因為這對醫學和社會都有實際影響。

And let me just tell you about one area that we've moved this work out into, clinically, which is the context of aging and dementia.

讓我告訴你們一個我們已經將這項工作擴充套件到的領域，在臨床上，就是衰老和痴呆的背景。

Because it's of course no secret that, as we get older, our learning and memory abilities begin to fade and decline.

因為當然，這不是秘密，隨著年齡增長，我們的學習和記憶能力開始衰退。

But what we've also discovered is that a physiological signature of aging is that your sleep gets worse, especially that deep quality of sleep that I was just discussing.

但我們也發現，衰老的生理特徵是你的睡眠變差，尤其是我剛才討論的那種深度睡眠質量。

And only last year, we finally published evidence that these two things, they're not simply co-occurring, they are significantly interrelated.

就在去年，我們終於發表了證據，證明這兩件事，它們不僅僅是同時發生，而是顯著相關的。

And it suggests that the disruption of deep sleep is an underappreciated factor that is contributing to cognitive decline or memory decline in aging, and most recently we've discovered,

這表明深度睡眠的破壞是一個被低估的因素，它導致了衰老中的認知衰退或記憶衰退，最近我們還發現，

in Alzheimer's disease as well.

在阿爾茨海默病中也是如此。

Now, I know this is remarkably depressing news.

現在，我知道這是非常令人沮喪的訊息。

It's in the mail. It's coming at you.

它已經在路上了。它正在向你襲來。

But there's a potential silver lining here.

但這裡有一個潛在的希望。

Unlike many of the other factors that we know are associated with aging, for example changes in the physical structure of the brain, that's fiendishly difficult to treat.

與我們知道的與衰老相關的許多其他因素不同，例如大腦物理結構的變化，那些極難治療。

But that sleep is a missing piece in the explanatory puzzle of aging and Alzheimer's is exciting because we may be able to do something about it.

但睡眠是衰老和阿爾茨海默病解釋拼圖中缺失的一塊，這令人興奮，因為我們可能能夠對此做些什麼。

And one way that we are approaching this at my sleep center is not by using sleeping pills, by the way.

我們在我的睡眠中心接近這個問題的一種方式，順便說一下，不是使用安眠藥。

Unfortunately, they are blunt instruments that do not produce naturalistic sleep.

不幸的是，它們是鈍器，不能產生自然的睡眠。

Instead, we're actually developing a method based on this.

相反，我們實際上正在開發一種基於此的方法。

It's called direct current brain stimulation.

它叫做直流腦刺激。

You insert a small amount of voltage into the brain, so small you typically don't feel it, but it has a measurable impact.

你向大腦插入少量電壓，小到你通常感覺不到，但它有可測量的影響。

Now if you apply this stimulation during sleep in young, healthy adults, as if you're sort of singing in time with those deep-sleep brainwaves, not only can you amplify the size of those deep-sleep brainwaves,

現在，如果你在年輕健康的成年人的睡眠期間應用這種刺激，就像你與那些深度睡眠腦波同步歌唱一樣，你不僅可以放大那些深度睡眠腦波的大小，

but in doing so, we can almost double the amount of memory benefit that you get from sleep.

但這樣做，我們幾乎可以將你從睡眠中獲得的記憶體益處增加一倍。

The question now is whether we can translate this same affordable, potentially portable piece of technology into older adults and those with dementia.

現在的問題是，我們是否可以將這種同樣負擔得起、可能便攜的技術轉化為老年人和痴呆症患者。

Can we restore back some healthy quality of deep sleep, and in doing so, can we salvage aspects of their learning and memory function?

我們能否恢復一些健康的深度睡眠質量，這樣做，我們能否挽救他們學習和記憶功能的某些方面？

That is my real hope now.

這就是我現在的真正希望。

That's one of our moon-shot goals, as it were.

這是我們的大膽目標之一，可以這麼說。

So that's an example of sleep for your brain, but sleep is just as essential for your body.

所以這是睡眠對你大腦的一個例子，但睡眠對你的身體同樣重要。

We've already spoken about sleep loss and your reproductive system.

我們已經談過睡眠不足和你的生殖系統。

Or I could tell you about sleep loss and your cardiovascular system, and that all it takes is one hour.

或者我可以告訴你睡眠不足和你的心血管系統，只需要一小時。

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.

因為每年兩次，在70個國家對16億人進行了一項全球實驗，它叫做夏令時。

Now, in the spring, when we lose one hour of sleep, we see a subsequent 24-percent increase in heart attacks that following day.

現在，在春天，當我們失去一小時的睡眠時，我們看到第二天心臟病發作增加了24%。

In the autumn, when we gain an hour of sleep, we see a 21-percent reduction in heart attacks.

在鞦天，當我們獲得一小時的睡眠時，我們看到心臟病發作減少了21%。

And you see exactly the same profile for car crashes, road traffic accidents, even suicide rates.

你看到車禍、道路交通事故，甚至自殺率完全相同的模式。

But as a deeper dive, I want to focus on this: sleep loss and your immune system.

但作為更深入的探討，我想關注這一點：睡眠不足和你的免疫系統。

And here, I'll introduce these delightful blue elements in the image.

在這裡，我將介紹影象中這些令人愉快的藍色元素。

They are called natural killer cells, and you can think of natural killer cells almost like the secret service agents of your immune system.

它們被稱為自然殺傷細胞，你可以把自然殺傷細胞想象成免疫系統的特工。

They are very good at identifying dangerous, unwanted elements and eliminating them.

它們非常擅長識別危險的、不需要的元素並消除它們。

In fact, what they're doing here is destroying a cancerous tumor mass.

事實上，它們在這裡正在摧毀一個癌性腫瘤團塊。

So what you wish for is a virile set of these immune assassins at all times, and tragically, that's what you don't have if you're not sleeping enough.

所以你希望的是，始終擁有一組強大的這些免疫殺手，可悲的是，如果你睡眠不足，你就沒有這些。

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

所以在這個實驗中，你不會整夜被剝奪睡眠，你只是被限制在四小時的睡眠

for one single night, and then we're going to look to see what's the percent reduction in immune cell activity that you suffer.

僅僅一個晚上，然後我們要看看你遭受的免疫細胞活動減少的百分比。

And it's not small -- it's not 10 percent, it's not 20 percent.

這不是小數字——不是10%，不是20%。

There was a 70-percent drop in natural killer cell activity.

自然殺傷細胞活動下降了70%。

That's a concerning state of immune deficiency, 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.

這是一個令人擔憂的免疫缺陷狀態，你也許能理解為什麼我們現在發現短睡眠時間與你患多種癌症的風險之間存在顯著聯絡。

Currently, that list includes cancer of the bowel, cancer of the prostate and cancer of the breast.

目前，這個列表包括腸癌、前列腺癌和乳腺癌。

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

事實上，缺乏睡眠和癌症之間的聯絡現在如此強烈，以至於世界衛生組織已將任何形式的夜間輪班工作

as a probable carcinogen, because of a disruption of your sleep-wake rhythms.

歸類為可能的致癌物，因為這會破壞你的睡眠-覺醒節律。

So you may have heard of that old maxim that you can sleep when you're dead.

所以你可能聽說過那句老話，你可以在死後睡覺。

Well, I'm being quite serious now -- it is mortally unwise advice.

好吧，我現在很認真——這是極其不明智的建議。

We know this from epidemiological studies across millions of individuals.

我們從對數百萬人的流行病學研究中知道這一點。

There's a simple truth: the shorter your sleep, the shorter your life.

有一個簡單的真理：你的睡眠越短，你的生命越短。

Short sleep predicts all-cause mortality.

短睡眠預測全因死亡率。

And if increasing your risk for the development of cancer or even Alzheimer's disease were not sufficiently disquieting, we have since discovered that a lack of sleep will even erode

如果增加你患癌症甚至阿爾茨海默病的風險還不夠令人不安，我們還發現，缺乏睡眠甚至會侵蝕

the very fabric of biological life itself, your DNA genetic code.

生物生命本身的非常結構，你的DNA遺傳密碼。

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,

所以在這項研究中，他們找了一組健康的成年人，限制他們每晚只睡六小時，持續一週，

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.

然後他們測量了他們的基因活動譜的變化，相對於這些相同的人每晚獲得完整八小時睡眠時的情況。

And there were two critical findings.

有兩個關鍵發現。

First, a sizable and significant 711 genes were distorted in their activity, caused by a lack of sleep.

首先，由於缺乏睡眠，有711個基因的活動被扭曲，這是一個相當大的顯著數字。

The second result was that about half of those genes were actually increased in their activity.

第二個結果是，這些基因中約有一半實際上活動增加了。

The other half were decreased.

另一半減少了。

Now those genes that were switched off by a lack of sleep were genes associated with your immune system, so once again, you can see that immune deficiency.

現在，那些因缺乏睡眠而關閉的基因是與你的免疫系統相關的基因，所以再次，你可以看到免疫缺陷。

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, genes associated with long-term chronic inflammation within the body,

相比之下，那些實際上因缺乏睡眠而上調或增加的基因，是與促進腫瘤相關的基因，與體內長期慢性炎症相關的基因，

and genes associated with stress, and, as a consequence, cardiovascular disease.

以及與壓力相關的基因，因此，與心血管疾病相關。

There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed.

你的健康的任何方面都無法在睡眠剝奪的跡象下退縮而不受傷害。

It's rather like a broken water pipe in your home.

這就像你家裡的破水管。

Sleep loss will leak down into every nook and cranny of your physiology, even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.

睡眠損失會洩漏到你生理的每個角落，甚至篡改拼寫你日常健康敘述的DNA核酸字母表。

And at this point, you may be thinking, "Oh my goodness, how do I start to get better sleep?

在這一點上，你可能在想，"哦，天哪，我如何開始獲得更好的睡眠？

What are you tips for good sleep?" Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep, and if you're struggling with sleep at night,

你有什麼好睡眠的建議？"好吧，除了避免酒精和咖啡因對睡眠的破壞性和有害影響，如果你在晚上睡眠困難，

avoiding naps during the day, I have two pieces of advice for you.

避免白天小睡，我有兩條建議給你。

The first is regularity.

第一是規律性。

Go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend.

在同一時間上床，在同一時間起床，無論是工作日還是週末。

Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.

規律性是王道，它將錨定你的睡眠，改善睡眠的數量和質量。

The second is keep it cool.

第二是保持涼爽。

Your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate sleep and then to stay asleep, and it's the reason you will always find it easier

你的身體需要將核心溫度降低約兩到三華氏度來啟動睡眠，然後保持睡眠，這就是為什麼你總是發現

to fall asleep in a room that's too cold than too hot.

在太冷的房間裡比太熱的房間更容易入睡。

So aim for a bedroom temperature of around 65 degrees, or about 18 degrees Celsius.

所以目標是臥室溫度約65度，或約18攝氏度。

That's going to be optimal for the sleep of most people.

這對大多數人的睡眠來說是最佳的。

And then finally, in taking a step back, then, what is the mission-critical statement here?

最後，退一步說，這裡的關鍵宣告是什麼？

Well, I think it may be this: sleep, unfortunately, is not an optional lifestyle luxury.

好吧，我認為可能是這樣：睡眠，不幸的是，不是一種可選的生活方式奢侈品。

Sleep is a nonnegotiable biological necessity.

睡眠是不可談判的生物學必需品。

It is your life-support system, and it is Mother Nature's best effort yet at immortality.

它是你的生命支援系統，是大自然在永生方面最好的努力。