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MattWalker_2019-_睡眠是你的超能力_-
Thank you very much. 非常感谢。
Well, I would like to start with testicles . 额,我想先说说睾丸。
testicles:n.[解剖]睾丸;(testicle的复数)
(Laughter) （笑声）
Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more. 那些每晚只睡五个小时的男性 相比每晚睡够至少七个小时的男性, 有着更小的睾丸。
significantly:adv.意味深长地;值得注目地;
(Laughter) （笑声）
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 . 除此之外,习惯性只睡 四到五个小时的男性, 他们的睾酮水平 和比他们年长十岁的人差不多。
addition:n.添加;[数]加法;增加物; routinely:adv.例行公事地;老一套地; testosterone:n.[生化]睾酮,睾丸素(男性荷尔蒙的一种); senior:adj.大;级别(或地位)高的;成人的;高级水平的;n.上级;上司;较…年长的人;
So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness . 所以,从睾酮这一关键的健康指标来看, 缺乏睡眠会让男性老十岁。
critical:adj.鉴定的;[核]临界的;批评的,爱挑剔的;危险的;决定性的;评论的; aspect:n.方面;层面;外观;方位; wellness:n.健康;
And we see equivalent impairments in female reproductive health caused by a lack of sleep. 我们在女性的生殖健康上也看到了 由缺乏睡眠导致的同等损害。
equivalent:adj.等价的,相等的;同意义的;n.等价物,相等物; impairments:损害;损伤; female:adj.女性的;雌性的;柔弱的,柔和的;n.女人;[动]雌性动物; reproductive:adj.生殖的;再生的;复制的;
This is the best news that I have for you today. 这是今天我给你们准备的最好的消息。
(Laughter) （笑声）
From this point, it may only get worse. 从现在开始,事情只会变得更糟。
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, both for your brain and for your body. 我不仅会告诉你们在你们睡觉时, 会发生的美妙的事情, 还会告诉你们当睡眠不足时, 发生在你们大脑和身体上的 非常糟糕的事情。
wonderfully:adv.精彩地;惊人地;极好地; alarmingly:adv.惊人地;让人担忧地;
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 让我从大脑以及 学习和记忆的功能开始讲起, 因为我们在过去十年的研究发现, 在你学习完后,应该睡觉,
to essentially hit the save button on those new memories so that you don't forget. 以按下新记忆的保存按钮, 这样才不会遗忘。
essentially:adv.本质上;本来;
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. 但是最近,我们发现在学习之前 你也需要睡眠, 来准备好自己的头脑, 就像是一块干海绵, 准备好开始吸收新的知识。
recently:adv.最近;新近; sponge:v.抹掉;用海绵擦拭;讨得;n.海绵;海绵状物; initially:adv.最初,首先;开头; soak:v.浸泡;浸湿;浸透;湿透;n.浸泡;浸渍;湿透;洗澡;
And without sleep, the memory circuits of the brain essentially become waterlogged , as it were , and you can't absorb new memories. 没有睡眠的话,大脑的记忆回路 就像是被堵塞住了, 而你将不能吸收新的记忆。
circuits:n.环行路线;电路;线路;巡回赛;v.巡回;周游;(circuit的第三人称单数和复数) waterlogged:adj.涝的;浸满水的,吸饱水的;v.进水;浸满水(waterlog的过去分词); as it were:可以说是,似乎就是;好像; absorb:v.吸收;使并入;吞并;同化;理解;吸收;耗费;承受;
So let me show you the data. 让我向你们展示一下数据。
Here in this study, we decided to test the hypothesis that pulling the all-nighter was a good idea. 在这个研究中,我们测试了 这么一个假设, 即熬夜到底是不是不错的做法。
hypothesis:n.假设; all-nighter:n.通宵的活动;通宵活动的人;
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. 我们招募了一组被试, 然后将其分为两组: 睡眠充足组和睡眠不足组。
individuals:n.[经]个人;[生物]个体(individual的复数); assigned:v.分配(某物);分派;指定;委派;(assign的过去分词和过去式) experimental:adj.实验的;根据实验的;试验性的; deprivation:n.剥夺;损失;免职;匮乏;贫困;
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 . 睡眠充足组的被试可以睡够八个小时, 而睡眠不足组的被试则在实验室中, 在全程监控下, 不断地被我们叫醒。
slumber:n.沉睡;睡眠;v.睡眠;睡; laboratory:n.实验室,研究室; supervision:n.监督,管理;
There's no naps or caffeine , by the way , so it's miserable for everyone involved . 顺便说一句,他们没有小睡或咖啡因的支持, 所以确实很痛苦。
naps:n.打盹;短绒毛;赛马情报;v.打盹;(nap的第三人称单数) caffeine:n.[有化][药]咖啡因;茶精(兴奋剂); by the way:顺便说一下; miserable:adj.悲惨的;痛苦的;卑鄙的; involved:adj.有关的; v.涉及; (involve的过去式和过去分词)
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 as we're taking snapshots of brain activity. 第二天, 我们把这些被试放进MRI扫描仪, 让他们试着学习一整列的新知识, 同时记录下他们的大脑活动情况。
participants:n.参与者(participant的复数形式); scanner:n.[计]扫描仪;扫描器;光电子扫描装置; snapshots:n.[摄]快照(snapshot的复数);v.拍快照(snapshot的三单形式);
And then we're going to test them to see how effective that learning has been. 然后,我们测试他们, 来看看他们的学习到底有没有效。
effective:adj.有效的,起作用的;实际的,实在的;给人深刻印象;
And that's what you're looking at here on the vertical axis . 这就是你们所看的纵轴。
vertical:n.垂直线;垂直位置;adj.竖的;垂直的;直立的;纵向的; axis:n.轴;轴线;轴心国;
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. 当把这两组被试比较时, 你们可以发现没有充足睡眠的大脑 在储存新记忆的能力上 有40%的显着差距。
head to head:交头接耳地; deficit:n.赤字;逆差;亏损;不足额;
I think this should be concerning , considering what we know is happening to sleep in our education populations right now. 我觉得这一发现令人担忧, 考虑到我们的受教育人群 在睡眠上正在经历的事情。
concerning:prep.关于;涉及;v.影响,牵涉(某人);与…有关;涉及;(concern的现在分词)
In fact, to put that in context , it would be the difference in a child acing an exam versus failing it miserably -- 40 percent. 事实上,说的具体些, 就是学生在考试中得高分 和考砸了之间的差距——40%。
context:n.环境;上下文;来龙去脉; acing:n.间距;间隔;v.发球直接得分(ace的ing形式); versus:prep.对;与...相对;对抗; miserably:adv.贫困地;可悲地;糟糕地;非常不幸地;
And we've gone on to discover what goes wrong within your brain to produce these types of learning disabilities . 我们进一步研究大脑中 到底哪里出错 产生了这种学习障碍。
disabilities:n.残疾(disability的复数);身心障碍者;
And there's a structure that sits on the left and the right side of your brain, called the hippocampus . 在大脑的左侧和右侧, 有着这么一块区域,叫做海马体。
structure:n.结构;构造;建筑物;vt.组织;构成;建造; hippocampus:n.[解剖][脊椎]海马;马头鱼尾怪兽(神话中的一个形象);
And you can think of the hippocampus almost like the informational inbox of your brain. 你们可以把海马体想成 大脑的信息收件箱。
informational:adj.情报的;报告的;新闻的; inbox:n.收件箱;收文篮;
It's very good at receiving new memory files and then holding on to them. 海马体很擅长接收新的“记忆文件”, 并保留这些文件。
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. 当你们观察 那些睡了一整晚的被试的海马体时, 我们看到的是许多健康的 与学习相关的大脑活动。
Yet in those people who were sleep-deprived , we actually couldn't find any significant signal whatsoever . 但是在那些睡眠不足的被试身上, 我们基本上找不到任何明显的信号。
sleep-deprived:睡眠不足;缺乏睡眠的; whatsoever:pron.无论什么;
So it's almost as though sleep deprivation had shut down your memory inbox, and any new incoming files -- they were just being bounced. 这就好像睡眠不足关闭了记忆收件箱, 任何新进的文件——都被退回了。
incoming:n.进来;收入;adj.新当选的;新任的;
You couldn't effectively commit new experiences to memory. 你不能有效的将新的经历转化为记忆。
commit:v.犯(罪等);干(坏事等);[法]提(审);判处;
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. 这就是假如我剥夺你的睡眠时, 会发生的糟糕事情, 但容我稍微讲一下对照组。
Do you remember those folks that got a full eight hours of sleep? 你们还记得那些睡够了八个小时的被试吗？
Well, we can ask a very different question: 我们可以问一个非常不同的问题:
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? 让你每天睡眠时 恢复和提高你的 记忆力和学习能力的生理质量 是什么样的？
physiological:adj.生理学的,生理的; restores:恢复;修复;复原;归还;使复原; enhances:提高(enhance的第三人称单数);
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 that have riding on top of them these spectacular bursts of electrical activity that we call sleep spindles . 通过在头部放置电极, 我们所发现的是,在睡眠的最深阶段 会产生巨大而强大的脑电波, 这些脑电波之上会有 我们称之为睡眠纺锤波的 壮观的电活动爆发。
electrodes:n.[电]电极(electrode的复数);电焊条; brainwaves:n.灵感;妙计;脑电波;(brainwave的复数) spectacular:adj.壮观的;壮丽的;令人惊叹的;n.壮观的场面;精彩的表演; bursts:[天]爆发;破裂(burst的第三人称单数); electrical:adj.有关电的;电气科学的; spindles:n.[机]主轴; v.使成纺锤形;
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 正是这些深度睡眠脑电波的综合作用, 在夜间起到了文件传输机制的作用, 将记忆从一个短期的 易受遗忘的存储库
mechanism:n.机制;原理,途径;进程;机械装置;技巧; shifting:adj.不断移动的;流动的;v.转移;赶快;快速移动;变换;(shift的现在分词) short-term:adj.短期的; vulnerable:adj.易受攻击的,易受…的攻击;易受伤害的;有弱点的; reservoir:n.水库;蓄水池;
to a more permanent long-term storage site within the brain, and therefore protecting them, making them safe. 转移到大脑中一个更永久 的长期存储库, 因此得以保存它们, 使它们不至受损。
permanent:adj.永久的,永恒的;n.烫发; long-term:adj.长期的;从长远来看; site:n.地点;位置;场所;v.设置;为…选址;
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,我们要了解在睡眠中 究竟是什么在发挥这些记忆的作用, 因为这对医学和社会都有实际的影响。
transacts:vi.交易;谈判;vt.办理;处理; societal:adj.社会的; implications:n.蕴涵式;暗指,暗示;含蓄,含意;卷入(implication的复数);
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 . 让我告诉你们 我们已经把这项研究转移到临床的一个领域, 即衰老和痴呆。
clinically:adv.临床地;门诊部地;不偏不倚;通过临床诊断; dementia:n.[内科]痴呆;
Because it's of course no secret that, as we get older, our learning and memory abilities begin to fade and decline . 因为随着我们变老, 我们的学习和记忆能力 开始衰退和减弱当然 并不是什么秘密。
fade:v.褪色; adj.平淡的; n.[电影][电视]淡出; decline:v.下降;衰退;减少;谢绝;n.下降;
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. 但我们也发现的是 衰老的一个生理特征是 你的睡眠质量变差了, 尤其在我刚才谈到的 深度睡眠质量中。
signature:n.署名;签名;信号; especially:adv.尤其;特别;格外;十分;
And only last year, we finally published evidence that these two things, they're not simply co-occurring, they are significantly interrelated . 仅仅在去年,我们最终发表了证据 表明这两件事,它们 不是简单的同时发生, 它们是显着相互关联的。
finally:adv.终于;最终;(用于列举)最后;彻底地; evidence:n.证据,证明;迹象;明显;v.证明; interrelated:adj.相关的;互相联系的;v.使相互联系(interrelate的过去式);
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, in Alzheimer's disease as well. 这表明深度睡眠的中断 是导致衰老时认知能力和记忆能力衰退 的一个低估因素, 最近我们还发现, 老年痴呆症也是如此。
disruption:n.破坏,毁坏;分裂,瓦解; underappreciated:adj.未受到充分赏识的;未得到正确评价的; factor:n.因素;要素;[物]因数;代理人;v.做代理商;v.把…作为因素计入; contributing:v.捐献,捐赠(尤指款或物);捐助;增加;增进;(contribute的现在分词) cognitive:adj.认知的,认识的; disease:n.病,[医]疾病;弊病;vt.传染;使…有病;
Now, I know this is remarkably depressing news. 我知道这个消息是如此令人沮丧。
remarkably:adv.非常;极为;格外;出乎意料地 depressing:adj.令人抑郁的; v.使沮丧; (depress的现在分词)
It's in the mail. It's coming at you. 它在邮寄途中,正在走向你。
But there's a potential silver lining here. 但也有一线希望。
potential:n.潜能;可能性;[电]电势;adj.潜在的;可能的;势的; silver:n.银; v.给…镀(或包)银; adj.银色的;
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 . 跟其他我们已知跟衰老 有关的因素不同的是, 比如大脑物理结构的改变, 这是非常难以治疗的。
factors:n.因素(factor的复数); v.做代理商; associated:adj.有关联的; v.联想; (associate的过去分词和过去式) physical:adj.[物]物理的;身体的;物质的;符合自然法则的;n.体格检查; fiendishly:adv.极坏地;不平凡;不简单;恶魔似地; treat:v.治疗;处理;招待;款待;n.款待;乐事;乐趣;
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. 但睡眠是解释衰老和 阿尔茨海默症谜题中 缺失的一块倒是令人兴奋, 因为我们也许能做点啥对策。
explanatory:adj.解释的;说明的; puzzle:n.谜;疑问;智力游戏;不解之谜;v.迷惑;使困惑;
And one way that we are approaching this at my sleep center is not by using sleeping pills , by the way. 在我的睡眠中心解决这个问题的方法之一 不是使用安眠药,顺便说一句。
approaching:v.靠近,接近;接洽;建议;要求;(approach的现在分词) pills:n.药丸; v.起球; (pill的第三人称单数和复数)
Unfortunately , they are blunt instruments that do not produce naturalistic sleep. 不幸的是,安眠药是钝器, 不能产生自然主义的睡眠。
Unfortunately:adv.不幸地; blunt:adj.钝的,不锋利的;生硬的;直率的;v.使迟钝; instruments:n.器械;仪器;器具;手段(instrument的复数) naturalistic:adj.自然的;自然主义的;博物学的;
Instead, we're actually developing a method based on this. 反之,我们基于这个原理开发了一个方法。
It's called direct current brain stimulation . 叫做脑直流电刺激方法。
direct current:n.直流;直流电流; stimulation:n.刺激;激励,鼓舞;
You insert a small amount of voltage into the brain, so small you typically don't feel it, but it has a measurable impact . 你在大脑中注入少量的电压, 小到你基本上感受不到, 但却具有可衡量的影响。
voltage:n.电压;伏特数; typically:adv.代表性地;作为特色地; measurable:adj.可测量的;重要的;重大的; impact:n.影响;效果;碰撞;冲击力;v.挤入,压紧;撞击;对…产生影响;
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, 现在如果你在年轻,健康的 成人睡眠时采用这种刺激, 就好像你在用那些沉睡的脑电波唱歌一样, 你不仅能够放大这些深度睡眠脑电波,
apply:v.申请;涂,敷;应用;适用;请求; amplify:vt.放大,扩大;增强;详述;vi.详述;
but in doing so, we can almost double the amount of memory benefit that you get from sleep. 而且这样做,我们可以增强从睡眠中获得 的记忆好处的两倍。
The question now is whether we can translate this same affordable , potentially portable piece of technology into older adults and those with dementia. 现在的问题是我们能否 将这经济实惠,潜在的便携技术 应用到老年人和老年痴呆群体中。
translate:v.翻译;被翻译;被译成;(使)转变; affordable:adj.负担得起的; potentially:adv.可能地,潜在地; portable:adj.便携式的;手提的;轻便的;n.便携机;(尤指)手提电脑; technology:n.技术;工艺;术语;
Can we restore back some healthy quality of deep sleep, and in doing so, can we salvage aspects of their learning and memory function? 我们能否恢复深度睡眠的健康质量, 并且通过这样做,我们 能否挽救他们的学习 和记忆功能？
salvage:n.打捞;海上救助;抢救财货;救难的奖金;v.抢救;海上救助; aspects:n.方面;相位;面貌(aspect的复数);
That is my real hope now. 这是我目前真实的希望。
That's one of our moon-shot goals, as it were. 可以说,这是我们的登月目标之一。
So that's an example of sleep for your brain, but sleep is just as essential for your body. 所以这是大脑睡眠的一个例子, 但睡眠对你的身体也同样重要。
We've already spoken about sleep loss and your reproductive system. 我们已经讨论过睡眠不足 和生殖系统的关系。
Or I could tell you about sleep loss and your cardiovascular system, and that all it takes is one hour. 或者我可以告诉你睡眠不足 和你的心血管系统, 而这只需要一个小时。
cardiovascular:adj.[解剖]心血管的;
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 . 因为有一个全球性的实验每年在70个国家 的16亿人身上进行两次, 这个实验叫做夏令时。
global:adj.全球的;总体的;球形的; performed:v.表演;执行;履行;演出;工作,运转(好/不好)(perform的过去分词和过去式) daylight saving time:n.夏令时(有些国家实行夏时制,将时钟拨快一小时,以节约照明能源);
Now, in the spring, when we lose one hour of sleep, we see a subsequent 24-percent increase in heart attacks that following day. 现在,在春天,当我们少一个小时睡眠时, 我们看到接下来的第二天 心脏病发作会增加24%。
subsequent:adj.后来的,随后的;
In the autumn, when we gain an hour of sleep, we see a 21-percent reduction in heart attacks. 在秋季,当我们获得一个小时的睡眠时, 我们看到心脏病发作会减少21%。
reduction:n.减少;缩小;降低;减价;折扣;缩图;
Isn't that incredible ? 是不是让人难以置信？
incredible:adj.难以置信的,惊人的;
And you see exactly the same profile for car crashes , road traffic accidents, even suicide rates. 你会看到同样的情况发生在车祸,交通事故, 甚至自杀率上。
profile:n.轮廓;简介;形象;外形;v.扼要介绍;概述;写简介; car crashes:n.车祸; suicide:n.自杀;自杀行为;自杀者;adj.自杀的;v.自杀;vi.自杀;
But as a deeper dive , I want to focus on this: sleep loss and your immune system . 但为了更深入些,我想要专注这个: 睡眠不足和你的免疫系统。
dive:n.潜水;跳水;俯冲;猛冲;v.猛冲;(头朝下)跳入水中;[体]跳水(运动); immune system:n.免疫系统;
And here, I'll introduce these delightful blue elements in the image. 这里,我将介绍图片中 这些明亮的蓝色元素。
delightful:adj.可爱的,可喜的;令人愉快的; elements:n.要素;基本部分;少量;一群;(element的复数)
They are called natural killer cells, and you can think of natural killer cells almost like the secret service agents of your immune system. 它们被称为自然杀伤细胞, 你可以把自然杀伤细胞 想象成你免疫系统中的 特勤局特工。
secret service:n.(政府的)特工部门; agents:n.代理人,经纪人;原动力;(agent的复数)
They are very good at identifying dangerous, unwanted elements and eliminating them. 它们非常擅长识别危险和无需的物体 并消灭它们。
identifying:n.识别,标识;标识关系;v.识别;(identify的现在分词) unwanted:adj.不需要的;有害的;讨厌的;空闲的; eliminating:v.排除;清除;消除;淘汰;(eliminate的现在分词)
In fact, what they're doing here is destroying a cancerous tumor mass . 事实上,它们正在做的是 摧毁一个癌变的肿瘤团块。
cancerous:adj.癌的;生癌的;像癌的; tumor:n.肿瘤;肿块;赘生物; mass:n.块,团; adj.群众的,民众的; v.聚集起来,聚集;
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. 所以你一定时刻希望拥有这群有能力 的刺客, 但悲剧的是,当你睡眠不足时, 你不能拥有它们。
virile:adj.男性的;有男子气概的;刚健的; assassins:n.暗杀者,行刺者;(assassin的复数) tragically:adv.悲剧地;悲惨地;
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 for one single night, 所以在这个实验中, 你不会整晚都被剥夺睡眠, 你一个晚上的睡眠将会被限制在 4个小时,
restricted:adj.受限制的;保密的;v.限制(restrict的过去式和过去分词);
and then we're going to look to see what's the percent reduction in immune cell activity that you suffer. 然后我们来看看你的免疫细胞 会受到多大比例的影响。
And it's not small -- it's not 10 percent, it's not 20 percent. 这并不是个小数目——不是10%, 不是20%。
There was a 70-percent drop in natural killer cell activity. 自然杀伤细胞的活力下降高达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. 这是个令人担忧的免疫缺陷状态, 你可能能够理解 我们现在发现的 短睡眠时间和你患多种癌症 的风险之间存在重要联系。
deficiency:n.缺陷,缺点;缺乏;不足的数额; duration:n.持续时间;期间; numerous:adj.许多的,很多的;
Currently , that list includes cancer of the bowel , cancer of the prostate and cancer of the breast. 目前,这一名单包括肠癌、 前列腺癌和乳腺癌。
Currently:adv.当前;一般地; bowel:n.肠;内部最深处 prostate:adj.前列腺的;n.[解剖]前列腺;
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 as a probable carcinogen , because of a disruption of your sleep-wake rhythms . 事实上,睡眠不足和癌症 之间的联系是如此紧密, 以致世界卫生组织 将任何形式的夜班工作 列为可能的致癌物质, 因为你的睡眠-觉醒节律被打乱了。
Organization:n.组织;机构;体制;团体; classified:adj.机密的; v.将…分类; (classify的过去分词和过去式) nighttime:n.夜间;adj.夜间的;夜里发生的; probable:adj.很可能的;可信的;n.很可能的事;大有希望的候选者; carcinogen:n.致癌物质; rhythms:韵律;
So you may have heard of that old maxim that you can sleep when you're dead. 你可能听过这句老话, 你死后自当长眠。
maxim:n.格言;准则;座右铭;
Well, I'm being quite serious now -- it is mortally unwise advice. 我现在是认真的—— 这是极其不明智的建议。
mortally:adv.致命地;非常; unwise:adj.不明智的;愚蠢的;轻率的;
We know this from epidemiological studies across millions of individuals. 我们从数百万人的流行病学 研究中了解到这一点。
epidemiological:adj.流行病学的;
There's a simple truth: the shorter your sleep, the shorter your life. 事实很简单: 睡眠越少,生命越短。
Short sleep predicts all-cause mortality . 睡眠不足预示着全因死亡率。
predicts:vt.预报,预言;预知;vi.作出预言;作预料,作预报; mortality:n.死亡数,死亡率;必死性,必死的命运;
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 the very fabric of biological life itself, your DNA genetic code . 如果让你增加患上癌症 或者甚至老年痴呆症的风险 还不足够让人不安的话, 我们还发现,缺乏睡眠甚至会侵蚀 生物生命本身的结构, 你的DNA遗传密码。
sufficiently:adv.充分地;足够地; disquieting:adj.令人不安的;使人忧虑的;v.使担心;使焦急;(disquiet的现在分词) erode:vt.腐蚀,侵蚀;vi.侵蚀;受腐蚀; fabric:n.织物;布料;(社会,机构等的)结构; 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; genetic code:n.遗传密码;
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, 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. 所以在这个研究中,他们 找来一群健康的成年人, 在一周内限制他们每晚的睡眠时间 在6小时, 然后测量他们的基因活动 与每晚睡足8小时的人 对比的变化。
limited:adj.有限的; n.高级快车; v.限制; (limit的过去分词和过去式) measured:adj.缓慢谨慎的; v.测量; (measure的过去分词和过去式) relative:adj.相对的;有关系的;成比例的;n.亲戚;相关物;[语]关系词;亲缘植物;
And there were two critical findings . 这个研究有两个重要的发现。
findings:n.调查发现;判决;裁决;(finding的复数)
First, a sizable and significant 711 genes were distorted in their activity, caused by a lack of sleep. 首先,一个数量相当大且 显着的711个基因的活动 因为缺乏睡眠 而被打乱。
sizable:adj.相当大的;大小相当的; genes:n.基因;(gene的复数) distorted:adj.歪曲的;受到曲解的;v.扭曲(distort的过去式和过去分词);
The second result was that about half of those genes were actually increased in their activity. 第二个结果是一半的这些基因 活动确实增加了。
The other half were decreased . 另一半则减少了。
other half:n.另一半(指配偶或男友,女友); decreased:v.减少,减小,降低;(decrease的过去分词和过去式)
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. 因睡眠不足而关闭的基因 是跟你免疫系统相关的基因, 所以再一次,你会看到免疫缺陷。
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, and genes associated with stress, and, as a consequence , cardiovascular disease. 相反,那些因睡眠缺乏而上调 或者活动增加的基因, 是那些促进肿瘤相关的基因, 与体内长期慢性炎症相关的基因, 与压力相关的基因, 还有因此导致心血管疾病 相关的基因。
contrast:n.对比;对照;反差;明显的差异;v.对比;对照;形成对比; upregulated:表达升高;音量变高 by way of:经由;当作; tumors:n.肿瘤(tumor的复数); chronic:adj.慢性的;长期的;习惯性的; inflammation:n.[病理]炎症;[医]发炎;燃烧;发火; consequence:n.结果;重要性;推论;
There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed . 你的健康没有任何方面 可以在睡眠不足的迹象下 安然无恙。
retreat:v.撤退;退却;后退;退缩;n.撤退;退却;退缩;退避; unscathed:adj.毫发无损的;未受伤害;未受伤
It's rather like a broken water pipe in your home. 这很像你家中的水管破了。
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 . 睡眠不足会渗透到你身体的 每一个角落, 甚至会篡改你日常健康状况 的DNA核酸字母表。
leak:n.泄漏;渗漏;漏洞;裂缝;v.漏水;透露;使泄漏;传开; every nook and cranny:每个角落都不放过;大街小巷;到处; physiology:n.生理学;生理机能; tampering:v.干预;篡改;(tamper的现在分词) nucleic:adj.核的; narrative:n.叙述;故事;讲述;adj.叙事的,叙述的;叙事体的;
And at this point, you may be thinking, "Oh my goodness, how do I start to get better sleep? 此刻,你可能在想, “老天,我怎样才能得到更好的睡眠？
What are you tips for good sleep?" 你有没有睡个好觉的提示？”
tips:n.尖端; v.(使)倾斜,翻覆; (tip的第三人称单数和复数)
Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep, and if you're struggling with sleep at night, avoiding naps during the day, 除了避免酒精和咖啡因 对睡眠的有害影响之外, 如果你晚上睡眠不好, 白天避免打盹,
alcohol:n.酒精;乙醇;含酒精饮料;
I have two pieces of advice for you. 我有两点建议给你。
The first is regularity . 首先是规律。
regularity:n.规则性;整齐;正规;匀称;
Go to bed at the same time , wake up at the same time , no matter whether it's the weekday or the weekend. 准时上床,准时醒来, 不管是工作日还是周末。
at the same time:同时;另一方面;与此同时;
Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep. 规律为王, 它会固定你的睡眠 并且提升你睡眠的数量和质量。
improve:v.改进;改善; quantity:n.量;数量;大量;数额;
The second is keep it cool. 第二点是保持凉爽。
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 to fall asleep in a room that's too cold than too hot. 你的身体需要把核心温度 降低2到3华氏度来开始睡眠 和保持睡眠, 这也是为什么你会发现 冷的环境要比热的环境 容易入睡。
core:n.核心;要点;果心;[计]磁心;vt.挖...的核; Fahrenheit:adj.华氏的;华氏温度计的;n.华氏温度计;华氏温标; initiate:vt.开始,创始; n.开始; adj.新加入的;
So aim for a bedroom temperature of around 65 degrees, or about 18 degrees Celsius . 所以卧室的稳定要控制 在65华氏度左右, 或者大约摄氏18度。
Celsius:adj.摄氏的;n.摄氏度;
That's going to be optimal for the sleep of most people. 这是大多数人睡眠的最佳选择。
optimal:adj.最佳的;最理想的;
And then finally, in taking a step back, then, what is the mission-critical statement here? 然后最终,退一步说, 这里的关键任务是什么？
statement:n.声明;陈述,叙述;报表,清单;
Well, I think it may be this: sleep, unfortunately, is not an optional lifestyle luxury . 我想也许是这个: 不幸的是,睡眠并不是一个 可选的奢侈的生活方式。
optional:adj.可选择的,随意的;n.选修科目; luxury:n.奢侈,奢华;奢侈品;享受;adj.奢侈的;
Sleep is a nonnegotiable biological necessity. 睡眠是一个不容置疑的生理需要。
nonnegotiable:adj.不可谈判的,禁止转让的;
It is your life-support system, and it is Mother Nature 's best effort yet at immortality . 它是你的生命支持系统, 它是自然母亲对永生做的最大努力。
life-support:adj.保障生命的,维持生命的; Mother Nature:n.大自然;自然界; immortality:n.不朽;不朽的声名;不灭;
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. 工业化国家睡眠量的大量减少 对我们的健康,我们的 幸福,甚至安全 以及孩子的教育有灾难性的影响。
decimation:n.大批杀害;每十人杀一人;大量毁灭; throughout:adv.自始至终,到处;全部;prep.贯穿,遍及; industrialized:adj.工业化的;v.使工业化;将…组成产业(industrialize的过去分词); catastrophic:adj.灾难的;悲惨的;灾难性的,毁灭性的;
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. 这是一种无声的睡眠缺乏流行病, 它正在快速成为我们在 21世纪面临的其中一个 公众健康的最大挑战。
epidemic:n.流行病;蔓延;adj.传染病;流行性的;
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 . 我认为现在是重申我们睡好整夜 权利的时候了, 放下尴尬 和懒惰的耻辱。
reclaim:v.开拓;回收再利用;改造某人,使某人悔改;n.改造,感化;再生胶; embarrassment:n.窘迫,难堪;使人为难的人或事物;拮据; stigma:n.[植]柱头;耻辱;污名;烙印;特征; laziness:n.怠惰;无精打采;
And in doing so, we can be reunited with the most powerful elixir of life, the Swiss Army knife of health, as it were. 通过这样做,我们可以与生命中 最强大的长生不老药 ——瑞士军刀重聚。
reunited:v.重聚;使再结合(reunite的过去式和过去分词); elixir:n.不老长寿药;万能药;炼金药; Swiss Army knife:n.瑞士军刀;万能的方法;
And with that soapbox rant over, 说完这番激昂的演说,
soapbox:n.肥皂盒;肥皂箱;临时表演台;adj.街头演说的; rant:vi.咆哮;痛骂;大声责骂;vt.咆哮;痛骂;n.咆哮;激昂的演说;
I will simply say, good night, good luck, and above all ... 我只想说,晚安,祝你好运, 最重要的是…
I do hope you sleep well. 我真希望你们睡得好。
Thank you very much indeed. 衷心感谢各位。
(Applause) （掌声）
Thank you. 谢谢。
(Applause) （掌声）
Thank you so much. 非常感谢。
David Biello: No, no, no. Stay there for a second. 大卫·比洛:别,别,别,呆一会儿。
Good job not running away, though. I appreciate that. 还好没走开,我感激这点。
So that was terrifying . 那真是很可怕。
terrifying:adj.令人恐惧的;骇人的;极大的;v.使害怕,使恐怖;(terrify的现在分词)
Matt Walker: You're welcome. DB: Yes, thank you, thank you. 马特·沃克:不客气。 大卫·比洛:谢谢,谢谢。
Since we can't catch up on sleep, what are we supposed to do? 马特·沃克:既然我们睡不着,我们应该做什么？
supposed:adj.误信的;所谓的;v.认为;假设;设想;(suppose的过去分词和过去式)
What do we do when we're, like, tossing and turning in bed late at night or doing shift work or whatever else? 当我们晚上在床上辗转反侧, 轮班工作或因为其他事情时, 我们应该做什么？
tossing:v.扔,抛,掷;甩;(使)摇摆,挥动,颠簸;(toss的现在分词)
MW: So you're right, we can't catch up on sleep. 你说的对,我们睡不着。
Sleep is not like the bank. 睡眠不像银行。
You can't accumulate a debt and then hope to pay it off at a later point in time. 你不能欠点债, 然后希望在后面晚些时候还清。
accumulate:vi.累积;积聚;vt.积攒; debt:n.债务;借款;罪过;
I should also note the reason that it's so catastrophic and that our health deteriorates so quickly, first, it's because human beings are the only species that deliberately deprive themselves of sleep for no apparent reason. 我还应该指出,这个如此灾难性的, 我们的健康恶化得如此之快的原因, 首先,这是因为人类是唯一 故意无缘无故剥夺自己睡眠 的物种。
deteriorates:vi.恶化,变坏;vt.恶化; species:n.[生物]物种;种类; deliberately:adv.故意地;谨慎地;慎重地; apparent:adj.显然的;表面上的;
DB: Because we're smart. 大卫·比洛:因为我们很聪明。
MW: And I make that point because it means that Mother Nature, throughout the course of evolution , has never had to face the challenge of this thing called sleep deprivation. 马特·沃克:我提出这一点是因为这意味着大自然母亲, 在整个进化过程中, 从来没有面临过剥夺睡眠的挑战。
evolution:n.演变;进化;发展;渐进;
So she's never developed a safety net , and that's why when you undersleep, things just sort of implode so quickly, both within the brain and the body. 所以她从来没有建立安全网, 所以这就是为什么当你睡眠不足时, 大脑和身体内部会奔溃得如此之快。
safety net:n.安全保障;为防止人摔落而设置的安全网; implode:vt.使内爆;vi.向内破裂;内爆;
So you just have to prioritize . 所以你只需要分清轻重缓急,
prioritize:v.按重要性排列;划分优先顺序;优先处理;
DB: OK, but tossing and turning in bed, what do I do? 大卫·比洛:但在床上辗转反侧时, 我该做什么？
MW: So if you are staying in bed awake for too long, you should get out of bed and go to a different room and do something different. 马特·沃克:如果你在床上醒着太久, 你应该下床,去另一个房间 去做些不一样的事情。
The reason is because your brain will very quickly associate your bedroom with the place of wakefulness , and you need to break that association . 原因是你的大脑会很快把你的卧室 和清醒的地方联系起来, 你需要打破这个联系。
wakefulness:n.[生理]觉醒;不眠; association:n.协会;关联;联想;交往;
So only return to bed when you are sleepy , and that way you will relearn the association that you once had, which is your bed is the place of sleep. 所以只在你想睡的时候回到床上, 这样你就会重新学习你曾经拥有的联系, 也就是你的床就是你睡觉的地方。
sleepy:adj.困倦的;瞌睡的;安静的; relearn:vt.重学;再学习;
So the analogy would be, you'd never sit at the dinner table , waiting to get hungry, so why would you lie in bed, waiting to get sleepy? 这就类比像 你永远不要坐在餐桌前等待饥饿。 那么为什么要躺在床上等待入睡呢？
analogy:n.类比;类推;类似; dinner table:n.餐桌;同一桌进餐;
DB: Well, thank you for that wake-up call . 大卫·比洛:谢谢你的提醒。
wake-up call:叫醒电话;叫醒服务;警钟;唤醒服务;
Great job, Matt. 好样的,马特。
MW: You're very welcome. Thank you very much. 马特·沃克:不客气,谢谢大家。