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DanGartenberg_2017S-_深睡对大脑有益,以及如何睡得更沉_
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What if you could make your sleep more efficient ? |
如果能让你的睡眠更有效率,如何? |
What if:如果…怎么办? efficient:adj.有效率的;有能力的;生效的;
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As a sleep scientist, this is the question that has captivated me for the past 10 years. |
身为睡眠科学家, 在过去的十年间, 我对这个问题很着迷。 |
captivated:v.迷住;迷惑;(captivate的过去式);
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Because while the lightbulb and technology have brought about a world of 24-hour work and productivity , it has come at the cost of our naturally occurring circadian rhythm and our body's need for sleep. |
虽然电灯泡和科技已经造成了 二十四小时工作和生产力的世界, 但这是有代价的, 代价就是我们自然的晝夜节律、 以及我们的身体对睡眠的需求。 |
technology:n.技术;工艺;术语; productivity:n.生产力;生产率;生产能力; at the cost of:以…为代价; naturally:adv.自然地;自然而然地;轻而易举;天生地;大方地; occurring:n.事件;事故;事变; circadian:adj.生理节奏的(指与地球二十四小时运转联系的新陈代谢,内分泌作用及睡眠等节奏有关的); rhythm:n.节奏;韵律;
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The circadian rhythm dictates our energy level throughout the day, and only recently we've been conducting a global experiment on this rhythm, which is putting our sleep health and ultimately our life quality in jeopardy . |
晝夜节律支配了我们 一整天中的能量多寡, 到最近,我们才针对此节律 进行了一项全球性实验, 让我们的睡眠健康, 以及最终,我们的生命品质, 置身危险之中。 |
dictates:v.口述;指使;支配;摆布;决定;n.命令;规定;(dictate的第三人称单数和复数) throughout:adv.自始至终,到处;全部;prep.贯穿,遍及; recently:adv.最近;新近; conducting:v.组织;安排;实施;指挥;引导;导游(conduct的现在分词) global:adj.全球的;总体的;球形的; ultimately:adv.最终;最后;归根结底;终究; jeopardy:n.危险;(被告处于被判罪或受处罚的)危险境地;
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Because of this, we aren't getting the sleep we need, with the average American sleeping a whole hour less than they did in the 1940s. |
因为这个理由, 我们没有得到我们需要的睡眠, 美国人的平均睡眠时间 比 1940 年代整整少了一小时。 |
For some reason, we decided to wear it as a badge of honor that we can get by on not enough sleep. |
因为某种原因, 我们决定把它当榮誉奖章来戴, 以睡眠不足却仍能过活为榮。 |
badge:n.徽章;证章;标记;v.授给…徽章;
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This all adds up to a real health crisis . |
这些通通加起来, 就成了真实的健康危机。 |
crisis:n.危机;危险期;决定性时刻;adj.危机的;用于处理危机的;
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Most of us know that poor sleep is linked to diseases like Alzheimer's, cardiovascular disease, stroke and diabetes . |
大部份人知道睡眠不足和疾病相关, 比如阿滋海默症、心血管疾病、 中风、糖尿病。 |
diseases:n.[医]病(disease的复数);[医]疾病;[植保]病害;疾病种类; cardiovascular:adj.[解剖]心血管的; stroke:n.中风;笔画;钟声;抚摩;v.抚摩(动物的毛皮);轻抚;轻挪;轻触; diabetes:n.糖尿病;多尿症;
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And if you go untreated with a sleep disorder like sleep apnea , you're more likely to get many of these illnesses. |
如果你有睡眠失调, 像睡眠窒息,却没去治疗, 你就更可能会得到许多这类疾病。 |
untreated:adj.未经处理的;未经治疗的; disorder:n.混乱;骚乱;vt.使失调;扰乱; apnea:n.[医]窒息,[临床]呼吸暂停;
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But did you know about sleep's impact on your mental states? |
但你知道睡眠对你的 心理状态有什么冲击吗? |
impact:n.影响;效果;碰撞;冲击力;v.挤入,压紧;撞击;对…产生影响; mental:adj.精神的;脑力的;疯的;n.精神病患者;
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Poor sleep makes us make risky, rash decisions and is a drain on our capacity for empathy . |
睡眠不足会让我们做出 冒险、鲁莽的决策, 且它会消耗掉我们同理的能力。 |
rash:adj.轻率的;鲁莽的;不顾后果的;n.[皮肤]皮疹;突然大量出现的事物; drain:v.排水;流干;喝光,耗尽;n.排水;下水道,排水管;消耗; capacity:n.能力;容量;资格,地位;生产力; empathy:n.神入;移情作用;执着;
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When sleep deprivation literally makes us more sensitive to our own pain, it's not so surprising that we have a hard time relating to others and just generally being a good and healthy person when we're sleep-deprived . |
因为缺乏睡眠 真的让我们对痛苦更敏感, 那就不足为怪,当我们睡眠不足时, 会很难和别人和睦相处, 连大体上做个健康的好人都很难。 |
deprivation:n.剥夺;损失;免职;匮乏;贫困; literally:adv.按字面:字面上:确实地: sensitive:adj.敏感的;感觉的;易受影响的;n.敏感的人;有灵异能力的人; generally:adv.通常;普遍地,一般地; sleep-deprived:睡眠不足;缺乏睡眠的;
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Scientists are now starting to understand how not only the quantity but also the quality of sleep impacts our health and well-being . |
科学家现在开始了解到 睡眠的量与品质 都会影响我们的健康和幸福。 |
quantity:n.量;数量;大量;数额; impacts:n.影响; v.有影响,有作用; well-being:n.幸福;康乐;
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My research focuses on what many scientists believe is the most regenerative stage of sleep: deep sleep. |
我的研究重点 是许多科学家认为 最有再生力的睡眠阶段: 深度睡眠。 |
regenerative:adj.再生的,更生的;更新的;
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We now know that generally speaking, there are three stages of sleep: light sleep, rapid eye movement or REM and deep sleep. |
我们现在知道,一般来说, 睡眠有三个阶段: 浅睡期、 快速动眼期、 及深度睡眠期。 |
REM:n.[物]雷姆;
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We measure these stages by connecting electrodes to the scalp , chin and chest. |
我们测量这些阶段的方式, 是把电击贴在头皮、下巴、胸口。 |
electrodes:n.[电]电极(electrode的复数);电焊条; scalp:n.头皮;带发头皮;标志;v.(作为战利品,从被杀的敌人头上)剥下带发头皮; chin:n.下巴;颏;v.(口)用下巴夹住(提琴等);(单杠)引体向上使下巴高过横杠;谈话;
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In light sleep and REM, our brain waves are very similar to our brain waves in waking life. |
在浅睡期与快速动眼期、 我们的脑波和我们醒着时非常相似。 |
But our brain waves in deep sleep have these long-burst brain waves that are very different from our waking life brain waves. |
但深睡时的脑波, 有很多长长的脉冲, 和醒着时的脑波很不一样。 |
These long-burst brain waves are called delta waves. |
这些长的脉冲 被称为 δ(delta)波。 |
delta:n.(河流的)三角洲;德耳塔(希腊字母的第四个字);
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When we don't get the deep sleep we need, it inhibits our ability to learn and for our cells and bodies to recover. |
当我们没有得到我们需要的深睡时, 就会阻碍我们的学习能力、 我们的细胞和身体的恢复能力。 |
inhibits:抑制;阻止;
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Deep sleep is how we convert all those interactions that we make during the day into our long-term memory and personalities . |
深睡让我们把白天的互动 转换为长期记忆和个性。 转换为长期记忆和个性。 |
convert:v.转换; n.改变宗教(或信仰、观点)的人; interactions:n.[计]交互,相互作用;相互交流;干扰;(interaction复数) long-term:adj.长期的;从长远来看; personalities:n.性格;个性;人格;气质;名人;(personality的复数)
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As we get older, we're more likely to lose these regenerative delta waves. |
当我们渐年长, 我们就越有可能会失去 这些有再生力的 δ 波。 |
So in way, deep sleep and delta waves are actually a marker for biological youth. |
所以从某个角度来看, 其实算是生理年轻的标记。 |
marker:n.记分员;书签;标识物;作记号的人; biological:adj.生物学的;生物的;与生命过程有关的;加酶的;n.[药]生物制品;
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So naturally, I wanted to get more deep sleep for myself and I literally tried almost every gadget , gizmo , device and hack out there -- consumer-grade, clinical-grade , what have you. |
当然我要自己多深睡点, 而我真的几乎试过每一种 消费者等级或临床实验等级的。 |
gadget:n.小玩意;小器具;小配件;诡计; gizmo:n.小发明(等于gismo); device:n.装置;策略;图案; hack:n.砍; v.砍; adj.出租的; clinical-grade:临床应用级别;
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I learned a lot, and I found I really do need, like most people, eight hours of sleep. |
我学了很多, 真的需要睡足八小时。 |
I even shifted my circadian component by changing my meals, exercise and light exposure , but I still couldn't find a way to get a deeper night of sleep ... |
我甚至改变了我的生理节奏, 方法是改变我的进餐、运动、 和曝露在光线下的时间, 但仍然找不到睡得更深沈的方式, |
shifted:转移;移动(shift的过去式和过去分词); component:n.成分;部件;组成部分;adj.构成的; exposure:n.暴露;显露;揭露;面临;
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that is until I met Dr. Dmitry Gerashchenko from Harvard Medical School. |
直到我遇到了狄米崔盖瑞山柯博士, 他是哈佛教授。 |
Harvard:n.哈佛大学;哈佛大学学生;
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Dmitry told me about a new finding in the literature , where a lab out of Germany showed that if you could play certain sounds at the right time in people's sleep, you could actually make sleep deeper and more efficient. |
狄米崔告诉我文献中的一项新发现, 一间德国的实验室发现, 如果能够在人们睡眠的 正确时间播放某些声音, 就能让睡眠更深、更有效。 |
literature:n.文学;文献;文艺;著作; at the right time:在适当时候;
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And what's more, is that this lab showed that you actually could improve next-day memory performance with this sound. |
还有,这间实验室也发现, 可用这种声音 来改善隔天的记忆表现。 |
improve:v.改进;改善; performance:n.性能;表现;业绩;表演;
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Dmitry and I teamed up, and we began working on a way to build this technology. |
我和狄米崔合作, 我们开始想办法建立这种技术。 |
With our research lab collaborators at Penn State, we designed experiments in order to validate our system. |
我们和在宾州州大实验室的合作者 一起设计实验来验证我们的系统。 |
collaborators:n.[劳经]合作者;投敌者(collaborator的复数); validate:v.证实;确认;使生效;批准;认可;
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And we've since received grant funding from the National Science Foundation and the National Institute of Health to develop this deep-sleep stimulating technology. |
我们从国家科学基金会 和国立卫生研究院 得到补助金资助, 来开发这种深度睡眠刺激技术。 |
grant:v.授予;允许;承认;同意;n.拨款;[法]授予物; funding:n.基金;资金;提供资金;v.为…提供资金;拨款给;(fund的现在分词) Foundation:n.基础;地基;基金会;根据;创立; Institute:v.开始(调查);制定;创立;提起(诉讼);n.学会,协会;学院; stimulating:adj.激励人的; v.促进; (stimulate的现在分词)
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Here's how it works. |
它是这样运作的。 |
People came into the lab and we hooked them up to a number of devices , two of which I have on right here -- not a fashion statement . |
人们来到实验室, 我们把他们和几个装置连结, 我这里戴着其中两个装置, 可不是时尚宣言。 |
hooked:adj.弯曲的; v.(使)钩住,挂住; (hook的过去分词和过去式) devices:n.[机][计]设备;[机]装置;[电子]器件(device的复数); fashion statement:n.时尚宣言(为引人注目而穿戴或拥有的奇装异服);
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(Laughter) |
(笑声) |
When we detected that people were in deep sleep, we played the deep-sleep stimulating sounds that were shown to make them have deeper sleep. |
当我们侦测到人们在深睡时, 就播放能刺激他们睡得更深的声音。 我现在就来展示一下这个声音。 |
detected:v.发现;查明;侦察出;(detect的过去分词和过去式)
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I'm going to demo this sound for you right now. |
我现在就来展示一下这个声音。 |
demo:v.试用(尤指软件);演示;示范;n.试样唱片;录音样带;
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(Repeating sound waves) |
(重覆声波) |
Pretty weird , right? |
很怪异,是吧? |
weird:adj.奇怪的;奇异的;离奇的;n.命运;宿命;命运女神;
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(Laughter) |
(笑声) |
So that sound is actually at the same burst frequency as your brain waves when your brain is in deep sleep. |
这声音的脉冲频率 其实和你的深睡脑波相同。 |
burst:v.破裂;爆炸;突破;冲进;n.爆发;点射;释放;(情感的)迸发; frequency:n.频率;发生率;重复率;频繁;
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That sound pattern actually primes your mind to have more of these regenerative delta waves. |
那种声音模式 产生更多这些有再生力的 δ 波。 |
primes:n.初期; v.使准备好;
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When we asked participants the next day about the sounds, they were completely unaware that we played the sounds, yet their brains responded with more of these delta waves. |
当我们隔天问受试者这些声音, 他们完全没意识到我们曾播放声音, 而他们的脑却产生 更多的 δ 波以呼应这种声音。 |
participants:n.参与者(participant的复数形式); unaware:adj.不知道的,无意的;未察觉到的;adv.意外地;不知不觉地; responded:v.回答,回应;作出反应;响应;反应灵敏;(respond的过去式和过去分词)
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Here's an image of someone's brain waves from the study that we conducted . |
这张图是某个人的脑波, 在我们的研究中记录的。 |
conducted:v.组织;安排;实施;执行;指挥;带领;引导;(conduct的过去分词和过去式)
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See the bottom panel ? |
看到下面的区块吗? |
panel:n.镶板;仪表盘;钣金;(衣服上的)镶条;v.镶板(用木或玻璃板等镶嵌或装饰);
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This shows the sound being played at that burst frequency. |
它呈现出这声音是用 那种脉冲频率来播放的。 |
Now look at the brain waves in the upper part of the graph. |
看看图中的上面区块,那些是脑波。 |
upper:adj.上面的;内陆的;n.靴面;兴奋剂;
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You can see from the graph that the sound is actually producing more of these regenerative delta waves. |
从图可以看出, 播放这声音就能产生 更多有再生力的 δ 波。 |
We learned that we could accurately track sleep without hooking people up to electrodes and make people sleep deeper. |
我们学到能够准确地追踪睡眠, 而不用把电极贴在人身上, 并且能让人睡得更深。 |
accurately:adv.精确地,准确地; track:n.小道;足迹;车辙;轨道;v.追踪;跟踪; hooking:v.(使)钩住,挂住;钩住;钓鱼;(hook的现在分词)
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We're continuing to develop the right sound environment and sleep habitat to improve people's sleep health. |
我们还在持续发展 对的声音环境和睡眠地点, 来改善人们的睡眠健康。 |
habitat:n.[生态]栖息地,产地;
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Our sleep isn't as regenerative as it could be, but maybe one day soon, we could wear a small device and get more out of our sleep. |
我们的睡眠还可以更有再生力, 但也许,不久之后, 我们就可戴着一个小装置, 让我们从睡眠中获益良多。 |
Thank you. |
谢谢。 |
(Applause) |
(掌声) |