Sleep Your Superpower

Sleep Your Superpower

Sleep Your SuperpowerTranslator: Mohamed Al-Dose Auditor: Riyad Almubarak Thank you very much. I would like to start my talk with the testicles. (Laughter) Men who sleep five hours at night have much smaller testicles compared to those who sleep seven hours or more. (Laughter) Additionally, men usually only sleep between four and five hours a night They will have a level of testosterone At the level of someone ten years older than them. So lack of sleep will age a man for ten years In terms of that essential aspect of health.

We notice similar imbalances in female reproductive health Because of lack of sleep. This is the best news that I bring to you today.

(Laughter) From this point on, it could only get worse. I’m not just going to tell you about amazing good things That happen when you sleep, Rather, the worrying bad things that happen when you don’t get enough sleep, For both your body and your brain. Let me start with the brain Learning and memory functions, Because what we discovered in the last ten years or so That you need sleep after learning Click the Save button for these new memories Not to be forgotten.

But we recently discovered that you need sleep before learning, too To prepare your brain, Almost like a dry sponge ready in the beginning to absorb new information. Without sleep, the memory pathways in the brain become submerged in water, so to speak. And you will not be able to absorb new information. So let me show you the data. Here in this study, we decided to study the hypothesis Saying that staying up all night is a good idea.

So we took a bunch of individuals We divided them into one of two experimental groups: The sleep group and the sleep deprivation group. The sleeping group will get a full eight hours of sleep. But we’ll keep the sleep deprivation group awake In the laboratory, under complete surveillance. There isn’t any nap or caffeine, by the way, so it’s miserable for all of the participants. and the next day, We will insert these participants inside the MRI machine And we’ll have them try to learn a whole list with new information While we’re taking snapshots of our brain activity.

Then we will test them Let’s see how effective that learning is. And that’s what you’re looking at here on the vertical axis. And when you put these two groups face to face, What you see is a clear deficit of 40%. The ability of the brain to make new information without sleep. I think this should be disconcerting If we consider what happens to sleep Currently in educational programs.

In fact, if we project that into reality, It would be the difference between a kid who scores a test Another who fails it miserably…

40%. And we went on to find out what went wrong inside your brain Which results in these types of learning difficulties.


There is a structure that exists On the left and right sides of the brain it is called the hippocampus. You can picture the hippocampus Almost like the information box for your brain. It is very good at receiving new memory files. And then keep it. And when you look at this structure For those people who get full hours of sleep, You will see many healthy activities related to learning.

But for those people who were sleep-deprived, In fact, we couldn’t find an important signal at all. So it’s as if sleep deprivation has shut down your information inbox. And any new incoming files …

will be returned. You can no longer effectively introduce new experiences into your memory. This is the harm that can happen if you are deprived of sleep. But let me just get back to that steady set for a second.

Do you remember those guys who got a full eight hours of sleep?

We can ask a completely different question: What about your physiological sleep quality? when you get it Which restores and enhances your memory and your ability to learn every day? And by placing electrodes all over the head, What we discovered is that there are large, powerful brain waves It occurs during the deepest stages of sleep Where there is a passenger on its back These are amazing bursts of electrical activity Which we call sleep flirters. It’s the combined quality of deep sleep brain waves Which works like a file transfer mechanism at night, It transfers information from a short-lived, perishable reservoir To a permanent and long-term storage site inside the brain, Hence protecting this information and making it safe. It is important to understand What does these benefits on memory Because there are real medical and social consequences.

And let me just tell you about one area To which we transferred the work – clinically – It is the domain of aging and dementia.

Because of course, it is not a secret that the older we get, Our capacities for learning and memory begin to diminish and decline. But we also found out One of the signs of physiological aging is that sleep is getting worse. Especially that type of deep sleep that I was just discussing. And last year, we finally published a guide However, these two things are not simply mutually exclusive.

They are very much interconnected. This evidence suggests that there is no deep sleep It is a factor that is not neglected Contributes to cognitive decline or deterioration of memory, And in old age, and more recently Also in Alzheimer’s disease. I know this news is extremely disappointing. You’ll definitely pass it by. It is coming to you.

But there is a positive side here. Unlike many factors associated with aging, For example, a change in the physical structure of the brain, Treating this thing is very difficult. But sleep is a missing piece in the explanatory puzzle Aging and Alzheimer’s disease is exciting Because maybe we can do something about it.

And one of the ways we deal with this is in my sleep center, Not by using sleeping pills by the way, Unfortunately, they are useless tools that do not lead to sound sleep. Instead, we are developing a new method based on the following: It’s called direct current electrical brain stimulation.

A small amount of electrical potential is introduced into the brain. Too small to normally feel But it has a noteworthy effect.

If you apply this stimulation during sleep in healthy adults As if you were singing in just time with those deep sleep’s brain waves, Not only can you amplify the volume of those deep sleeper’s brainwaves, But by doing so, we can nearly double the amount of memory utilization You get to sleep. The question now is whether we can relocate the Same inexpensive and portable technology To the elderly and people with mental illness. Can we restore some healthy, deep sleep quality, And by doing so, can we salvage aspects of learning And memory functions?

This is my true hope right now.

This is one of our aspirational goals. Here’s an example of how sleep affects your brain. But sleep is also important to your body. We previously talked about lack of sleep and the reproductive system, Or I can talk to you about lack of sleep and the cardiovascular system, The shortage occurs in one hour of sleep.

Because there is a global experiment being done on 1.6 billion people In 70 countries twice a year, It is called the summertime system. In the spring when we lose an hour of sleep, We see a 24% increase in heart attacks the following day.

In the fall, when we get an hour of sleep, We see a 21% decrease in heart attacks. Isn’t that amazing?


And you see the same thing about car accidents and traffic accidents. Even suicide rates. But as a kind of diving into the topic, I want to focus on: Lack of sleep and the immune system. And here I’m going to introduce you to these beautiful blue things in the photo. Called natural killer cells, And you can almost visualize natural killer cells as Secret Service agents For your immune system.

They are very good at identifying dangerous and unwanted items And eliminate them. In fact, what you’re doing here is destroying a tumor. So what you are hoping for is you have a powerful group of these killers any time, This is what you don’t get when you don’t get enough sleep. So in this experiment, You will not be deprived of sleep for a whole night, But your sleep will simply be reduced to four hours For one night, Then we will see the percentage of deficiency In the immune cell activity you are experiencing. And this percentage is not small…

Not 10%, Not 20%. There was even a 70% decrease in natural killer cell activity. This is a serious case of immune deficiency.

Maybe you can see why we’re finding ourselves now Important links between short sleep duration And the risk of you developing many forms of cancer. Currently, the list includes bowel cancer, Prostate cancer, and breast cancer. In fact, the link between lack of sleep and cancer is very strong To the extent that the World Health Organization Has classified any night shift As a possible carcinogen, Due to disturbed sleep rhythms. Perhaps you’ve heard that old proverb That you can sleep when you die. Well, I’m so serious now.

.. It is fatal and unwise advice. We know this from epidemiological studies across millions of individuals. There is a simple fact: The less you sleep, the shorter your life will be.

Lack of sleep predicts all causes of death. And if not, it increases your risk of developing cancer Or even your Alzheimer’s disease Worrying enough, We discovered that sleep deprivation would diminish The very biological fabric of life, DNA genetic code, So here in this experiment, a group of healthy adults was taken They cut their sleep to six hours a night For one week, Then they measured the change in the gene activity profile When these same individuals get Get a full eight hours of sleep at night.

And there were two important discoveries. First, the activity of 711 large and significant genes was altered. Because of lack of sleep.

The second result was that we describe these genes Its activity has risen. The other half is less active. These genes have been disabled by lack of sleep The genes associated with the immune system were, So again, you can notice an immune deficit. On the contrary, genes are more regulated Or increased by lack of sleep, Were genes related to tumor progression, Genes related to long-term chronic inflammation within the body, And stress-related genes, As a result, diseases of the cardiovascular system. There is simply no aspect of your health He can withdraw when a sign of lack of sleep appears And get away unscathed.

It’s a bit like a broken water pipe in your house. Lack of sleep will seep into every nook and cranny For your members, Even the sabotage will reach the nuclear alphabet of DNA That tells the story of your daily health. At this point, you might be wondering: “Oh my God, how can I get better sleep?” What is your advice for good sleep? In addition to avoiding dangerous and destructive impacts To sleep alcohol and caffeine, And if you have difficulty sleeping at night, Avoid naps during the day, I have two pieces of advice for you.

The first tip is regularity. Sleep at the same time, and wake up at the same time, Whether on weekdays or on holidays. Regularity is excellent. It will direct your sleep And it will improve the amount of quality that sleep. The second tip is to keep the room cool.

Your body needs to reduce its original temperature by About a degree or one and a half degrees Celsius in order to initiate sleep And then staying asleep, This is why you find sleep easier In a very cold room Compared to a very hot room. So choose a room with a temperature of 65 degrees Fahrenheit Or about 18 degrees Celsius. This would be an ideal sleeper for most people. Finally, if we pause for a moment and think twice: What is the important point here? I think it will be this: Sleep, unfortunately, is not a luxury option.

Sleep is a definite biological necessity. It is the system that keeps you alive, It is Mother Nature’s largest effort to date for immortality.

And the lack of sleep in all industrialized countries It has a catastrophic effect on our health and well-being, And even on the safety of our children’s education. It’s an epidemic of sleep loss. And it has become one of the biggest health challenges That we face in the twenty-first century.

I think the time has come for us to claim our right With full hours of sleep, And without embarrassment, And without that unfortunate stigma of laziness. And by doing so, we can unite with the most powerful elixir of immortality, The Swiss Knife of Health, so to speak. And after your ears are knocked off this stage, I will simply tell you, good night, good luck.

And the most important thing.

. Hope you sleep well. Thank you very much. (clap) thank you. (clap) Thank you so much.

David Bello: No, no, no. Stay in place for a second. Good job you didn’t run away. I appreciate it. So, that was terrifying.

Matthew Walker: You’re welcome. David: Yes, thanks, thanks. Since we cannot catch up on our sleep, what should we do? What do we do when we turn around at night? Or we work shifts or something else?

Matthew: You are right, we cannot catch up on our sleep. Sleep is not a heap. You cannot accumulate debt. Then she hopes to pay it at a specific time. I must also cite why this is so disastrous And it makes our health deteriorate quickly, First, because humans are the only species who deprive themselves of sleep Without any apparent reason.

David: Because we’re smart. Matthew: I say this because it means Mother Nature During the evolutionary path She never faced this risk of sleep deprivation. So you did not develop a safety net, Which is why if you don’t sleep enough, Things will fall apart in both your mind and body. So you just have to give things their priority. David: Okay, but if I flip over what should I do?

Matthew: If you’ve been tossing around for too long awake, You have to get out of your bed and go to another room And doing something different.

The reason for this is that your brain will quickly connect to your bedroom Where to wake up, So you need to break this bond. Go back to bed only when you have fallen asleep, This way you will have reconfigured the bundle that you had, Namely, the bed is the place to sleep. So the comparison will be, You will never sit at the dining table waiting to be hungry, So why are you lying on your bed, waiting to fall asleep? David: Thank you for the advice.

Nice job, Math. Matthew: You’re welcome. thank you very much..

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