簡(jiǎn)而言之，熬夜讓人

變老！變丑！變禿！變傻！

熬得越多，死得越早！

The impacts are both physiological and mental.

The shorter your sleep, the shorter your life.

Short sleep predicts all-cause mortality.

Sleep Loss & Body and Brain

• sleep loss & reproductive system
• sleep loss & cardiovascular system
• sleep & memory benefits

sleep before learning

sleep after learning

Sleep & Immune Health

Sleep & Genes

Tips for Better Sleep

I would like to start with testicles (睪丸).

Men who routinely sleep just four to five hours a night will have a level of testosterone (睪丸激素) which is that of someone 10 years their senior.

?I routinely sleep just four to five hours a night or even less.

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

We see equivalent impairments (損害) in female reproductive health caused by a lack of sleep.

From this point, it may only get worse.

the wonderfully good things that happen when you get sleep

the alarmingly bad things that happen when you don't get enough

both for your brain and your body

10 or so years

• the brain
• the functions of learning and memory

You need sleep after learning to essentially hit the save button on those new memories so that you don't forget.

You also need sleep before learning to actually prepare your brain, which is almost like a dry sponge, ready to initially soak up new information.

Without sleep, the memory circuits of the brain essentially become waterlogged (水浸的), as it were, and you can't absorb new memories.

to test the hypothesis that pulling the all-nighter was a good idea 熬夜讀書(shū)是值得的？

(答案是否定的，熬夜會(huì)造成 learning disability)

took a group of individuals

assigned them to one of two experimental groups:

A sleep group vs. A sleep deprivation group

get a full eight hours of slumber

keep them awake in the lab, under full supervision

There's no naps or caffeine.

It's miserable for everyone involved.

place those participants inside an MRI scanner

have them try and learn a whole list of new facts

take snapshots of brain activity

to test them to see how effective that learning has been

put those two groups head to head

對(duì)比來(lái)看

a quite significant, 40% deficit in the ability of the brain to make new memories without sleep

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

to put that in context

acing an exam

failing the exam miserably

?the hippocampus 海馬體?

You can think of the hippocampus almost like the informational inbox of your brain. It's very good at receiving new memory files and then holding on to (保存) them.

腦部用來(lái)接收資訊的收件夾

Those people who had a full night of sleep

lots of healthy learning-related activity

Those people who were sleep-deprived

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

You couldn't effectively commit new experiences to memory.

commit v. 把…學(xué)好記牢；把…記（或?qū)懀┫聛?lái)

That's the bad that can happen if I were to take sleep away from you.

let me just come back to that control group for a second

What is it about the physiological quality of your sleep when you do get it that restores and enhances your memory and learning ability each and every day?

electrodes

these spectacular bursts of electrical activity - sleep spindles

deep-sleep brainwaves

file-transfer mechanism

transact

act like = serve as

act out

protecting them / making the safe

shifting memories from a short-term vulnerable reservoir to a more permanent long-term storage site within the brain

medical and societal implications

one area that we've moved this work out into

the context of aging and dementia

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

A physiological signature of aging is that your sleep gets worse, especially that deep quality of sleep.

Only last year, we finally published evidence that ...

These two things are not simply co-occurring, they are significantly interrelated.

the disruption of deep sleep

contribute to

cognitive decline or memory decline

Alzheimer's disease 阿茲海默癥

I know this is remarkably depressing news.

It's coming at you.

But there's a potential silver lining here.

That's fiendishly difficult to treat. (extremely)

That sleep is a missing piece in the explanatory puzzle of aging and Alzheimer's is exciting.

approach sth.

develop a method

using sleeping pills

Sleeping pills are blunt instruments that do not produce naturalistic sleep.

voltage 電壓

have a measurable impact

memory benefits 記憶效益

amplify 增大

salvage 挽回

restore 使恢復(fù)

That is my real hope now.

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

Sleep is just as essential for your body.

Isn't that incredible?

實(shí)驗(yàn)表明睡眠質(zhì)量會(huì)影響心臟病發(fā)病率

heart attacks

car crashes

road traffic accidents

suicide rates

As a deeper dive, ... 再看深一點(diǎn)

natural killer cells

• You can think of them almost like the secret service agents of your immune system.
• They are very good at identifying dangerous, unwanted elements, and eliminating them.
• destroying a cancerous tumor mass
• So what you wish for is a virile set of these immune assassins at all times.
• Tragically, that's what you don't have if you're not sleeping enough.

have your sleep deprived for an entire night

have your sleep restricted to four hours for one single night

to see what's the percent reduction in immune cell activity that you suffer

a 70% drop in natural killer cell activity

That's a concerning state of immune deficiency.

significant links between short sleep duration and your risk for the development of numerous forms of cancer

cancer of the bowel 大腸癌

cancer of the prostate 前列腺癌

cancer of the breast 乳癌

The link between a lack of sleep and cancer is now so strong that the WHO has classified any form of nighttime shift work as a probable carcinogen(致癌因子), because of a disruption of your sleep-wake rhythms.

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

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

epidemiological studies 流行病學(xué)研究

There is a simple truth: the shorter you sleep, the shorter your life.

Short sleep predicts all-cause mortality.

is not sufficiently disquieting 不夠令人憂(yōu)心

A lack of sleep will even erode the very fabric of biological life itself - your DNA genetic code.

?

sizable 數(shù)量可觀的，頗大的

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.

In contrast ...

be upregulated 被上調(diào)；被提高

with the promotion of tumors

long-term chronic inflammation within the body 長(zhǎng)期發(fā)炎

as a consequence

cardiovascular disease 心血管疾病

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

你的健康基本上完全不可能在缺乏睡眠的狀態(tài)下，安然無(wú)恙，毫發(fā)未傷。

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

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.

流至每個(gè)角落及裂縫，造成生理?yè)p傷

甚至篡改DNA中的核酸字母

at this point you may be thinking

How do I start to get better sleep?

What are your tips for good sleep?

avoid the damaging and harmful impact of alcohol and caffeine on sleep

be struggling with sleep at night

avoid naps during the day

Two pieces of advice:

The first is regularity.

The second is keep it cool.

Go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend. Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.

to initiate sleep

stay asleep

aim for

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

taking a step back

What is the mission-critical statement here?

Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity. It is your life-support system, and it is Mother Nature's best effort yet at immortality.

And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and the education of our children.

It's a silent sleep loss epidemic, and it's fast becoming one of the greatest public health challenges that we face in the 21st century.

I believe it is now time for us to reclaim our right to a full night of sleep, and without embarrassment or that unfortunate stigma of laziness. And in doing so, we can be reunited with the most powerful elixir of life, the Swiss Army knife of health, as it were.

And with that soapbox rant over, I will ...

I do hope you sleep well.