Why We Sleep Unlocking the Power of Sleep and Dreams (Matthew Walker)

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англійськаважкоby egor_dark

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ruffled

скуйовджений

Fitting Charlotte Brontë’s prophetic wisdom that “a ruffled mind makes a restless pillow,” sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.

futile

марно

Worse, should you attempt to diet but don’t get enough sleep while doing so, it is futile, since most of the weight you lose will come from lean body mass, not fat.

deciphering

розшифровка

... and even Sigmund Freud had all tried their hand at deciphering sleep’s enigmatic code, all in vain.

vantage

перевага

No matter what vantage point you take, sleep would appear to be the most foolish of biological phenomena.

hazard

небезпека

Moreover, the subsequent perseverance of sleep throughout evolution means there must be tremendous benefits that far outweigh all of the obvious hazards and detriments.

Benevolently

Доброзичливо

Benevolently servicing our psychological health, sleep recalibrates our emotional brain circuits, allowing us to navigate next-day social and psychological challenges with coolheaded composure.

malignancy

злоякісність

Downstairs in the body, sleep restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness.

befall

спіткати

Unfortunately, the real evidence that makes clear all of the dangers that befall individuals and societies when sleep becomes short have not been clearly telegraphed to the public.

accidental

випадковий

I am an accidental sleep researcher.

scarcely

ледве

A scarcely believable truth began to emerge—nobody actually knew the clear reason why we needed sleep, and what it does.

halt

зупинка

I halted my research in dementia and, for a post-doctoral position that took me across the Atlantic Ocean to Harvard, set about addressing one of the most enigmatic puzzles of humanity—one that had eluded ....

hubris

гордість

With genuine naïveté, not hubris, I believed I would find the answer within two years.

quagmire

болото

Then we turn to how and why a lack of sufficient sleep leads to a quagmire of ill health, disease, and untimely death—a wakeup call to sleep if ever there was one.

hearsay

чутки

A frank discussion of sleeping pills then follows, based on scientific and clinical data rather than hearsay or branding messages.

bereft

позбавлений

Concluding the book with genuine optimistic hope, I lay out a road map of ideas that can reconnect humanity with the sleep it remains so bereft of—a new vision for sleep in the twenty-first century.

flattery

лестощі

Knowing what I know about the relationship between sleep and memory, it is the greatest form of flattery for me to know that you, the reader, cannot resist the urge to strengthen and thus remember what I am telling you by falling asleep.

wilted

зів’ялий

Not only do the leaves of this plant trace the arching daytime passage of the sun across the sky’s face, but at night, they collapse down, almost as though they had wilted.

descend

спускатися

That is, neither Kleitman nor Richardson descended into random spurts of wake and sleep, but instead expressed a predictable and repeating pattern of prolonged wakefulness (about fifteen hours), paired with consolidated bouts of about nine hours of s

imprecise

неточно

We routinely experience light from the sun that comes to the rescue of our imprecise, overrunning internal circadian clock.

thumb

великий палець

Sunlight acts like a manipulating finger and thumb on the side-dial of an imprecise wristwatch.

latch

засувка

Yet daylight isn’t the only signal that the brain can latch on to for the purpose of biological clock resetting, though it is the principal and preferential signal, when present.

meek

лагідний

Yet despite its stature, the influence of the suprachiasmatic nucleus on the rest of the brain and the body is anything but meek.

nadir

найнижчий рівень

Your biological circadian rhythm coordinates a drop in core body temperature as you near typical bedtime (figure 1), reaching its nadir, or low point, about two hours after sleep onset.

colloquially

розмовно

You may colloquially know these two types of people as “morning larks” and “night owls,” respectively.

chastise

карати

Others (usually morning larks) will chastise night owls on the erroneous assumption that such preferences are a choice, and if they were not so slovenly, they could easily wake up early.

biased

упереджений

Second is the engrained, un-level playing field of society’s work scheduling, which is strongly biased toward early start times that punish owls and favor larks.

sinister

зловісний

Not because it is sinister, but simply because melatonin is released at night.

advent

поява

The advent of the jet engine was a revolution for the mass transit of human beings around the planet.

deleterious

шкідливий

Based on these deleterious effects, you can appreciate why some people faced with frequent jet lag, including airline pilots and cabin crew, would want to limit such misery.

commodity

товар

Rather, caffeine is the most widely used (and abused) psychoactive stimulant in the world. It is the second most traded commodity on the planet, after oil.

rivaled

змагалися

The consumption of caffeine represents one of the longest and largest unsupervised drug studies ever conducted on the human race, perhaps rivaled only by alcohol, and it continues to this day.

jolt

поштовх

The “jolt” of caffeine does wear off.

nasty

неприємний

If you are trying to stay awake late into the night by drinking coffee, you should be prepared for a nasty consequence when your liver successfully evicts the caffeine from your system: a phenomenon commonly known as a “caffeine crash.”

drenched

залитий

You’ve now been awake for fifteen hours and your brain is drenched in high concentrations of adenosine.

vigor

бадьорість

Following that full night of sleep, you are now ready to face another sixteen hours of wakefulness with physical vigor and sharp brain function.

reside

проживати

The answer resides with your twenty-four-hour circadian rhythm, which offers a brief period of salvation from sleepiness.

countenance

обличчя

Its slow, rhythmic countenance continues to fall and rise strictly on the basis of what time of night or day it is.

oblivious

забутий

No matter what state of adenosine sleepiness pressure exists within the brain, the twenty-four-hour circadian rhythm cycles on as per usual, oblivious to your ongoing lack of sleep.

ostensibly

нібито

When you woke up, you probably checked a clock to see how long you had been asleep. Why? Because your explicit tracking of time was ostensibly lost while you slept.

slumber

дрімоти

As if that weren’t strange enough, Aserinsky also observed that these two phases of slumber (sleep with eye movements, sleep with no eye movements) would repeat in a somewhat regular pattern throughout the night, over, and over, and over again.

propensity

схильність

With his propensity for including his nearest and dearest in his experimentation, he chose his infant daughter, Ester, for this investigation.

lopsided

односторонній

The cause is another peculiar feature of sleep: a lopsided profile of sleep stages.

equation

рівняння

Why did Mother Nature design this strange, complex equation of unfolding sleep stages?

uneven

нерівномірний

One theory I have offered is that the uneven back-and-forth interplay between NREM and REM sleep is necessary to elegantly remodel and update our neural circuits at night, and in doing so manage the finite storage space within the brain.

retention

утримання

Forced by the known storage capacity imposed by a set number of neurons and connections within their memory structures, our brains must find the “sweet spot” between retention of old information and leaving sufficient room for the new.

salient

помітний

Balancing this storage equation requires identifying which memories are fresh and salient, and which memories that currently exist are overlapping, redundant, or simply no longer relevant.

hewn

тесаний

All core features have been hewn from the original mass of raw material.

erratic

непостійний

Moreover, there is no reliable pattern to these brainwaves—that is, the drumbeat is not only fast, but also erratic.

eerie

моторошний

Even if I converted the brainwaves into sound (which I have done in my laboratory in a sonification-of-sleep project, and is eerie to behold), you would find it impossible to dance to.

discombobulated

збентежений

When summed together, they produce what appears to be a discombobulated pattern of activity recorded by the electrodes placed on your head.

idle

простоює

Back in the 1950s and 1960s, as scientists began measuring these slow brainwaves, an understandable assumption was made: this leisurely, even lazylooking electrical pace of brainwave activity must reflect a brain that is idle, or even dormant.

exuberantly

рясно

All at once they exuberantly shout out, creating the tall spike of brainwave activity, and then fall silent for several seconds, producing the deep, protracted trough of the wave.

meticulously

прискіпливо

Realizing that the rhythmic incantare of deep NREM slow-wave sleep was actually a highly active, meticulously coordinated state of cerebral unity ...

repositories

сховища

The steady, slow, synchronous waves that sweep across the brain during deep sleep open up communication possibilities between distant regions of the brain, allowing them to collaboratively send and receive their different repositories of stored ...

telltale

контрольний

The telltale player in this regard is your body—specifically its muscles.

hum

гул

This steady muscular hum is easily detected by the electrodes listening in on your body.

lax

в'ялий

Rest assured that your involuntary muscles—those that control automatic operations such as breathing—continue to operate and maintain life during sleep. But all other muscles become lax.

incarcerated

ув'язнений

You have, in effect, become an embodied prisoner, incarcerated by REM sleep.

ramification

розгалуження

For sleep, the illuminating answer turned out to be far earlier than anyone anticipated, and far more profound in ramification.

erroneous

помилковий

Many of the explanations for why we sleep circle around a common, and perhaps erroneous, idea: sleep is the state we must enter in order to fix that which has been upset by wake.

nuisance

неприємність

Far from being a nuisance, I feel these anomalous species may hold some of the keys to unlocking the puzzle of sleep need.

cetacean

китоподібні

Yet as with so many things in sleep, there is another anomaly. I said that all mammals have REM sleep, but debate surrounds cetaceans, or aquatic mammals.

curtain

завіса

It is the original form that sleep took when stepping out from behind evolution’s creative curtain—a true pioneer.

drench

мочити

But the other half of the brain will, at times, fall into the most beautiful NREM sleep. Deep, powerful, rhythmic, and slow brainwaves will drench the entirety of one cerebral hemisphere ...

negotiable

договірна

Sleep is non-negotiable.

vigilance

пильність

When birds are alone, one half of the brain and its corresponding (opposite-side) eye must stay awake, maintaining vigilance to environmental threats.

flock

зграя

In some species, many of the birds in a flock will sleep with both halves of the brain at the same time. How do they remain safe from threat?

famine

голод

Place an organism under conditions of severe famine, and foraging for food will supersede sleep.

egregious

кричущий

Such is the egregious peril of long-range ocean travel that these infant whales will reverse an otherwise universal sleep trend.

contorted

викривлений

Even when sleeping in a monophasic pattern, the timing of slumber observed in pre-industrialized cultures is not that of our own, contorted making.

protracted

затяжний

Now consider our cultural sleep norms. Midnight is no longer “mid night.” For many of us, midnight is usually the time when we consider checking our email one last time—and we know what often happens in the protracted thereafter.

attendees

присутніх

Both you and the meeting attendees are falling prey to an evolutionarily imprinted lull in wakefulness that favors an afternoon nap, called the post-prandial alertness dip (from the Latin prandium , “meal”).

arrangement

домовленість

What becomes clearly apparent when you step back from these details is that modern society has divorced us from what should be a preordained arrangement of biphasic sleep—one that our genetic code nevertheless tries to rekindle every afternoon.

abandonment

залишення

Accepting that this is our natural pattern of slumber, can we ever know for certain what types of health consequences have been caused by our abandonment of biphasic sleep?

diversity

різноманітність

Sleep, as you can now appreciate, is a unifying feature across the animal kingdom, yet within and between species there is remarkable diversity in amount (e.g., time), form (e.g., half-brain, whole-brain), and pattern (monophasic, biphasic ....)

unmolested

непорушний

But are we humans special in our sleep profile, at least, in its pure form when unmolested by modernity?

aforementioned

вищезгаданий

If so, could this unique sleep be an unrecognized cause of these aforementioned accomplishments that we prize as so distinctly human—the justification of our hominid name (Homo sapiens — Latin derivative, “wise person”)?

deter

стримувати

Fire would deter large carnivores, while the smoke provided an ingenious form of nighttime fumigation, repelling small insects ever keen to bite into our epidermis.

lavish

розкішний

There are species that have more total REM time than hominids, but there are none who power up and lavish such vast proportions of REM sleep onto such a complex, richly interconnected brain as we Homo sapiens do.

lubricate

змащувати

REM sleep, and the act of dreaming itself, lubricates both of these human traits.

overt

явний

We know, for example, that REM sleep increases our ability to recognize and therefore successfully navigate the kaleidoscope of socioemotional signals that are abundant in human culture, such as overt and covert facial expressions ...

astute

проникливий

From this REM-sleep-enhanced emotional IQ emerged a new and far more sophisticated form of hominid socioecology across vast collectives, one that helped enable the creation of large, emotionally astute, stable, highly bonded...

instantiate

створити екземпляр

The adaptive benefits conferred by complex emotional processing are truly monumental, and so often overlooked. We humans can instantiate vast numbers of emotions in our embodied brains...

gist

суть

REM sleep can even take a step back, so to speak, and divine overarching insights and gist: something akin to general knowledge—that is, what a collection of information means as a whole, not just an inert back catalogue of facts.

opulent

розкішний

Adding, then, to the opulent and domineering socioemotional fabric that REM sleep helps weave across the masses came this second, creativity benefit of dream sleep.

revere

шанувати

We should (cautiously) revere how superior our hominid ingenuity is relative to that of any of our closest rivals, primate or other.

intermediary

посередник

The twenty-four-hour period contains a mishmash of approximately six hours of NREM sleep, six hours of REM sleep, and twelve hours of an intermediary sleep state that we cannot confidently say is REM or NREM sleep...

ramp up

наростити

In the last two weeks of pregnancy, the fetus will ramp up its consumption of REM sleep to almost nine hours a day.

maturation

дозрівання

But we do know that REM sleep is vital for promoting brain maturation.

coincidence

збіг обставин

This is no coincidence.

redundancy

надмірність

There is a great deal of redundancy, offering many, many possible circuit configurations to emerge within the infant’s brain once born.

deficient

дефіцитний

A more recent link with deficient REM sleep concerns autism spectrum disorder (ASD)

vivacious

жвавий

You will remember from chapter 3 that REM sleep is exemplified by delightfully chaotic—or desynchronized—brainwaves: a vivacious and healthy form of electrical activity.

abstinence

утримання

Beyond alcohol abstinence during pregnancy, the time window of nursing also warrants mention.

beverage

напою

A once-common myth was that babies sleep better if the mother has had an alcoholic drink before a feeding—beer was the suggested choice of beverage in this old tale.

hinder

заважають

Only that blocking or reducing REM sleep in newborn animals hinders and distorts brain development, leading to an adult that is socially abnormal.

snippet

фрагмент

In contrast to the single, monophasic sleep pattern observed in adults of industrialized nations, infants and young kids display polyphasic sleep: many short snippets of sleep through the day and night, punctuated by numerous awakenings, often vocal.

exasperated

роздратований

The incessant need to attend to his young daughter, helping her fall back to sleep time and time and time again, night after night after night, left him utterly exasperated.

quantify

кількісно

If we quantify the intensity of the deep-sleep brainwaves, we see the very same pattern: a decline in REM-sleep intensity in the first year of life ....

fledgling

молодняк

Prior to birth, and soon after, the challenge for development was to build and add vast numbers of neural highways and interconnections that become a fledgling brain.

bandwidth

пропускна здатність

As we have discussed, REM sleep plays an essential role in this proliferation process, helping to populate brain neighborhoods with neural connectivity, and then activate those pathways with a healthy dose of informational bandwidth.

overzealous

надмірно старанний

But since this first round of brain wiring is purposefully overzealous, a second round of remodeling must take place.

refinement

доопрацювання

But she wisely leaves something on the table in her generic brain sculpture, that of individualized refinement.

roster

реєстр

Of the many functions carried out by deep NREM sleep—the full roster of which we will discuss in the next chapter —it is that of synaptic pruning that features prominently during adolescence.

overhaul

капітальний ремонт

As deep NREM sleep performs its final overhaul and refinement of the brain during adolescence, cognitive skills, reasoning, and critical thinking start to improve, and do so in a proportional manner with that NREM sleep change.

juvenile

неповнолітні

The answer is found in studies of juvenile rats and cats at the equivalent stage to human adolescence.

inextricably

нерозривно

I will address the harmful and life-threatening effects of the latter in a later chapter; however, the complications of early school start times are inextricably linked with the first issue—a shift in circadian rhythm.

perplexing

спантеличує

If this remains perplexing to parents, a different way to frame and perhaps appreciate the mismatch is this: asking your teenage son or daughter to go to bed and fall asleep at ten p.m.

enunciate

виголошувати

No matter how loud you enunciate the order, no matter how much that teenager truly wishes to obey your instruction, and no matter what amount of willed effort is applied by either of the two parties ...

palpable

відчутний

As you enter your fourth decade of life, there is a palpable reduction in the electrical quantity and quality of that deep NREM sleep.

deterioration

погіршення стану

This is an important point: it means that elderly individuals fail to connect their deterioration in health with their deterioration in sleep, despite causal links between the two having been known to scientists for many decades.

recumbent

лежачий

Add to this cognitive haze the fact that it is dark. Furthermore, having been recumbent in bed means that when you stand and start moving, blood can race from your head, encouraged by gravity, down toward your legs.

morbidity

хворобливість

Falls and fractures markedly increase morbidity and significantly hasten the end of life of an older adult.

jettison

викид

But what seems like an innocent doze has a damaging consequence. The earlyevening snooze will jettison precious sleep pressure, clearing away the sleepiness power of adenosine that had been steadily building throughout the day.

efficacious

ефективний

Unlike young or middle-age adults, where melatonin has not proved efficacious for helping sleep ...

pernicious

згубний

Although scientists have known about the pernicious loss of deep sleep with advancing age for many decades, the cause has remained elusive

gleaned

зібраний

But the more important lesson to be gleaned from this discovery for me was that 40 percent of the explanation for the loss of deep sleep in the elderly remained unaccounted for by our discovery.

choir

хор

Like a supporting choir to a flagging lead vocalist, our goal is to electrically sing (stimulate) in time with the ailing brainwaves of older adults, ...

debunk

розвінчувати

With replication, our findings can further debunk the long-held belief that we touched on earlier: older adults need less sleep.

perilous

небезпечний

There are, however, alternative explanations. Using performance as a measure of sleep need is perilous in older adults, since older adults are already impaired in their reaction times to begin with.

preliminary

попередньо

Finally, the preliminary results of our brain stimulation studies suggest that older adults, may, in fact, need more sleep than they themselves can naturally generate, since they benefit from an improvement in sleep quality, albeit through ...

tincture

настоянка

Of course, the ad is not describing some miracle new tincture or a cure-all wonder drug, but rather the proven benefits of a full night of sleep.

shun

цуратися

Yet all too often, we shun the nightly invitation to receive our full dose of this all-natural remedy—with terrible consequences.

rectify

виправити

The following three chapters are designed to help rectify our ignorance born of this largely absent public health message.

ardent

палкий

I hope even the most ardent of short-sleepers will be swayed, having a reformed deference.

extolling

вихваляючи

Perhaps, with less highfalutin language, your mother offered similar advice, extolling the benefits of sleep in healing emotional wounds, helping you learn and remember, gifting you with solutions to challenging problems, and preventing sickness.

exquisitely

вишукано

Sleep is not the absence of wakefulness. It is far more than that. Described earlier, our nighttime sleep is an exquisitely complex, metabolically active, and deliberately ordered series of unique stages.

thereby

тим самим

We examined whether sleep shifted recently acquired memories to a more permanent, long-term storage location in the brain, thereby freeing up our short-term memory stores so that we awake with a refreshed ability for new learning.

aptitude

здібності

Importantly, sleep spindles did not predict someone’s innate learning aptitude.

replenishment

поповнення

Instead, it was specifically the change in learning from before relative to after sleep, which is to say the replenishment of learning ability, that spindles predicted.

ramifications

розгалуження

I will return to the broader educational ramifications of these findings in a later chapter, addressing the question of whether early school start times, which throttle precisely this spindle-rich phase of sleep, are optimal for the teaching ...

fetching

отримання

Before having slept, participants were fetching memories from the short-term storage site of the hippocampus—that temporary warehouse, which is a vulnerable place to live for any long duration of time if you are a new memory.

retrieve

отримати

Using MRI scans, we have since looked deep into the brains of participants to see where those memories are being retrieved from before sleep relative to after sleep.

perpetuity

безстроковість

... a region that serves as the long-term storage site for fact-based memories, where they can now live safely, perhaps in perpetuity.

Descend

Спустіться

Descend down the phylogenetic chain to cats, rats, and even insects, and the memory-maintaining benefit of NREM sleep remains on powerful display.

warranted

гарантовано

A slight, but important, modification to Simon and Garfunkel’s lyrics is warranted, based on very recent evidence.

dissuade

відмовляти

Before you drop this book and start installing speakers above your bed, or go shopping for an electrical brain stimulator, let me dissuade you.

rocking

розгойдування

Slow rocking increased the depth of deep sleep, boosted the quality of slow brainwaves, and more than doubled the number of sleep spindles.

parsing

розбір

Participants who did not sleep showed no such impressive parsing and differential saving of the memories.

verbose

багатослівний

Counter to earlier assumptions in the twentieth and twenty-first centuries, sleep does not offer a general, nonspecific (and hence verbose) preservation of all the information you learn during the day.

sift

просіяти

Contrary to Francis Crick’s prediction, it was not REM sleep that was sifting through the list of prior words, separating out those that should be retained and those that should be removed.

coincide

збігаються

What we have at least discovered is a rather telling pattern of looping activity in the brain that coincides with these speedy sleep spindles.

discerning

розбірливий

The recursive cycle of activity between these two areas (memory and intentionality), which happens ten to fifteen times per second during the spindles, may help explain NREM sleep’s discerning memory influence.

misnomer

неправильна назва

The term “muscle memory” is a misnomer. Muscles themselves have no such memory: a muscle that is not connected to a brain cannot perform any skilled actions, nor does a muscle store skilled routines. Muscle memory is, in fact, brain memory.

execute

виконувати

Training and strengthening muscles can help you better execute a skilled memory routine.

severed

розірваний

I was trying to discover ways of reconnecting spinal cords that had been severed, with the ultimate goal of reuniting the brain with the body.

reverberated

відлунювало

“I can just play.” The words reverberated in my mind as I tried to compose a response.

enhancement

вдосконалення

My final discovery, in what spanned almost a decade of research, identified the type of sleep responsible for the overnight motor-skill enhancement, carrying with it societal and medical lessons.

exhaustively

вичерпно

The greater the local increase in sleep spindles over the part of the brain we had forced to learn the motor skill exhaustively, the better the performance upon awakening.

masseuse

масажистка

When it comes to motorskill memories, the brainwaves of sleep were acting like a good masseuse—you still get a full body massage ....

lavishing

щедрий

Sports teams pay millions of dollars to hugely expensive players, lavishing all manner of medical and nutritional care on their human commodities to augment their talent.

inflammation

запалення

Post-performance sleep accelerates physical recovery from common inflammation, stimulates muscle repair, and helps restock cellular energy in the form of glucose and glycogen.

obvious

очевидний

This task is accomplished using a bizarre algorithm that is biased toward seeking out the most distant, nonobvious associations, rather like a backward Google search.

ponder

роздумувати

If you ponder the type of conscious experience such outlandish memory blending would produce, you may not be surprised to learn that it happens during the dreaming state—REM sleep.

decisive

вирішальний

More problematic is that your decisive control of motor actions, such as those necessary for operating a steering wheel or a brake pedal, will momentarily cease.

crassly

грубо

Said crassly, when you fall asleep at the wheel of your car on a freeway, there is now a one-ton missile traveling at 65 miles per hour, and no one is in control.

ced

передано

They coined the term “power naps”—or, should I say, ceded to it. Much of their work was with the aviation industry, examining pilots on long-haul travel.

acumen

проникливість

The problem, however, is that people, especially those in such positions, came to erroneously believe that a twenty-minute power nap was all you needed to survive and function with perfect, or even acceptable, acumen.

havoc

хаос

Many of us know that inadequate sleep plays havoc with our emotions.

acutely

гостро

No matter how you take sleep from the brain—acutely, across an entire night, or chronically, by short sleeping for a handful of nights—the emotional brain consequences are the same.

giddy

запаморочливий

In a flash, sleep-deprived subjects would go from being irritable and antsy to punch-drunk giddy, only to then swing right back to a state of vicious negativity.

Preliminary

Попередній

Preliminary (but compelling) evidence is beginning to support this claim.

vacillate

коливатися

Instead, patients with bipolar depression vacillate between both ends of the emotion spectrum, experiencing dangerous periods of mania (excessive, reward-driven emotional behavior) and also periods of deep depression (negative moods and emotions).

perplexed

спантеличений

The swings in emotional brain activity that we observed in healthy individualswho were sleep-deprived may also explain a finding that has perplexed psychiatry for decades.

twofold

подвійний

The reason sleep deprivation is not a commonly used treatment, however, is twofold.

alleviation

полегшення

In contrast, the other two-thirds of depressed patients may suffer the opposite negative emotional consequences of sleep deprivation more dominantly: a worsening, rather than alleviation, of their depression.

Inasmuch

оскільки

Inasmuch as they are telling me the truth (they fill the survey out anonymously online, not in class), the answer I routinely get is saddening.

cram

набивати

The most common reason my students give for pulling all-nighters is to cram for an exam.

enfeeble

ослаблений

A lack of sleep therefore is a deeply penetrating and corrosive force that enfeebles the memory-making apparatus within your brain, preventing you from constructing lasting memory traces.

coerced

примусовий

I argued that logic, backed by scientific fact, must prevail, and that it was long past the time for us to rethink our evaluation methods, their contra-educational impact, and the unhealthy behavior it coerced from our students.

rebuttal

спростування

A lack of planned study by irresponsible undergraduates” was another common rebuttal from faculty and administrators attempting to sidestep responsibility.

digestion

травлення

As with a fine-dining experience, it is far more preferable to separate the educational meal into smaller courses, with breaks in between to allow for digestion, rather than attempt to cram all of those informational calories down in one go.

linked

пов'язані

Before discussing why, let me first describe how sleep disruption and Alzheimer’s disease are causally linked.

nook

закуток

Think of the buildings of a large metropolitan city physically shrinking at night, allowing municipal cleaning crews easy access to pick up garbage strewn in the streets, followed by a good pressure-jet treatment of every nook and cranny.

vociferous

крикливий

The current US president, Donald Trump—also a vociferous proclaimer of sleeping just a few hours each night—may want to take note.

insidious

підступний

Yet the insidious impact of sleep loss on health runs much deeper.

credible

достовірний

An acute stress response from the sympathetic nervous system which is normally only deployed for short periods of time lasting minutes to hours, can be highly adaptive under conditions of credible threat, such as the potential of real physical attack

contraction

скорочення

It starts with removing a default resting brake that normally prevents your heart from accelerating in its rate of contraction.

deluge

потоп

One undesirable consequence of the sustained deluge of cortisol is the constriction of those blood vessels, triggering an even greater increase in blood pressure.

replenish

поповнювати

Without growth hormone to replenish the lining of your blood vessels, called the endothelium, they will be slowly shorn and stripped of their integrity.

aftermath

наслідок

It is a powder keg of factors, with heart attack and stroke being the most common casualties in the explosive aftermath.

incontrovertible

незаперечний

Precisely how a lack of sleep sets you on a path toward diabetes and leads to obesity is now well understood and incontrovertible.

downpour

злива

Instructed by insulin, the cells of your body will open special channels on their surface that operate like wonderfully efficient roadside drains at the height of a downpour.

causality

причинність

Powerful as these studies are, though, they do not inform the direction of causality.

blunted

притуплені

When circulating levels of leptin are high, your appetite is blunted and you don’t feel like eating.

ravenous

ненажерливий

Using precisely this experimental design in a group of healthy, lean participants, Van Cauter discovered that individuals were far more ravenous when sleeping four to five hours a night.

pangs

муки

The strong rise of hunger pangs and increased reported appetite occurred rapidly, by just the second day of short sleeping.

devilish

диявольський

Van Cauter’s next experiment was the most surprising (and devilish) of all.

munchies

їсти

Like marijuana use, these chemicals stimulate appetite and increase our desire to snack, otherwise known as having the munchies

paltry

мізерний

The paltry caloric savings are insufficient to outweigh the survival dangers and disadvantages associated with falling asleep.

sedentary

сидячий

Making matters worse, the less an individual sleeps, the less energy he or she feels they have, and the more sedentary and less willing to exercise they are in real-world settings.

tally

підраховано

When we tallied up the extra food items that participants wanted when they were sleep-deprived, it amounted to an extra 600 calories.

rein

стримувати

We found that a full night of sleep repairs the communication pathway between deep-brain areas that unleash hedonic desires and higher-order brain regions whose job it is to rein in these cravings.

wobbly

хиткий

As you may imagine, their ardent, antisleep stance becomes a little wobbly upon receiving such information.

conception

зачаття

Routinely sleeping less than six hours a night results in a 20 percent drop in follicular-releasing hormone in women—a critical female reproductive element that peaks just prior to ovulation and is necessary for conception.

sore

болить

Recall the last time you had the flu. Miserable, wasn’t it? Runny nose, aching bones, sore throat, heavy cough, and a total lack of energy.

rudely

грубо

Reduce sleep even for a single night, and that invisible suit of immune resilience is rudely stripped from your body.

fetid

смердючий

Short of inserting rectal probes to measure core body temperature in certain sleep research studies, my good colleague Dr. Aric Prather at the University of California, San Francisco, has performed one of the most fetid sleep experiments that I am ..

diminution

зменшення

In fact, a diminution in certain immune cells could still be observed a year later in the participants after just a minor, short dose of sleep restriction.

virile

мужній

What you want, therefore, is a virile set of these James Bond–like immune cells at all times.

tussle

боротьба

When faced with a real threat, a brief spike of sympathetic nervous system activity will often trigger a similarly transient response from inflammatory activity—one that is useful in anticipation of potential bodily harm (think of a physical tussle..

quiescence

спокій

However, inflammation has a dark side. Left switched on without a natural return to peaceful quiescence, a nonspecific state of chronic inflammation causes manifold health problems, including those relevant to cancer.

rampant

шалений

Poor sleep quality therefore increases the risk of cancer development and, if cancer is established, provides a virulent fertilizer for its rapid and more rampant growth.

shoelace

шнурок

The spiral strands of DNA in your cells float around in the nucleus, but are tightly wound together into structures called chromosomes, rather like weaving individual threads together to make a sturdy shoelace.

decrepitude

дряхлість

It appears to mimic that seen in aging or advanced decrepitude.

fraught

чревато

Genetic engineering of animals and genetically modified food are fraught topics, layered thick with strong emotions.

flagrantly

кричуще

Last night, you became flagrantly psychotic.

unease

неспокій

As an individual, rather than a scientist, I must admit to having some vague unease with the idea.

volitional

вольовий

There may well be a time in the not-too-distant future where we can accurately “read out” and thus take ownership of a process that few people have volitional control over—the dream.

jolting

потрясаючий

The camouflaged wishes and desires, which Freud described as the “manifest content,” would therefore be unrecognizable to the dreamer, carrying no risk of jolting the sleeping individual awake.

knowingly

свідомо

In response, I look intensely and knowingly at Kyle, having been nodding my head throughout his description. I pause, and then say, “I know exactly what your dream is about, Kyle.”

caveat

застереження

It was a clear-cut, testable prediction, which my longtime friend and colleague Robert Stickgold at Harvard University elegantly proved was, in fact, utterly untrue . . . with an important caveat.

amendment

поправка

It is said that time heals all wounds. Several years ago I decided to scientifically test this age-old wisdom, as I wondered whether an amendment was in order.

regurgitate

відригувати

You can accurately relive the memory, but you do not regurgitate the same visceral reaction that was present and imprinted at the time of the episode.

rind

шкірка

Through its therapeutic work at night, REM sleep performed the elegant trick of divorcing the bitter emotional rind from the information-rich fruit.

perchance

напевно

To sleep, perchance to heal.

serendipity

випадковість

Then came the wonderful stroke of serendipity.

demeanor

поведінка

Raskind—a tall man with kindly eyes whose disarmingly relaxed, jocular demeanor belies a clinical acumen that is not to be underestimated—is a prominent research figure in both the PTSD and Alzheimer’s disease fields.

fortuitous

випадково

It turns out that the drug prazosin, which Raskind was prescribing simply to lower blood pressure, also has the fortuitous side effect of suppressing noradrenaline in the brain.

exactitude

точність

...so that when you wake up the next morning, you can discern overt and subtly covert micro-expressions with exactitude.

foes

вороги

You begin to mistake friends for foes.

menacing

загрозливий

...shifting from friendly (with a slight smile, calming eye aperture, and approachable look) to increasingly stern and threatening (pursed lips, a furrowed brow, and a menacing look in the eyes).

penultimate

передостанній

We shall return to this topic in the penultimate chapter when we discuss the damage that early school start times are having on our teenagers.

cogitate

розмірковувати

During the dreaming sleep state, your brain will cogitate vast swaths of acquired knowledge, I and then extract overarching rules and commonalities—“the gist.”

obtuse

тупий

I am not trying to be obtuse.

instantaneously

миттєво

The dramatic alterations in brain activity during NREM and REM sleep, and their tidal shifts in neurochemical concentrations, do not reverse instantaneously when you awaken.

maze

лабіринт

During an initial learning session, he would start participants off from different random locations within the virtual maze and ask them to navigate their way out through exploratory trial and error.

prowess

доблесть

When I have discussed these scientific discoveries in public lectures, some individuals will question their validity on the grounds of historical legends who were acclaimed short-sleepers, yet still demonstrated remarkable creative prowess.

lucidity

прозорість

CONTROLLING YOUR DREAMS—LUCIDITY

ludicrous

смішно

First, the assertion of conscious control over a normally non-volitional process injects a heavy dose of ludicrous into the already preposterous experience we call dreaming.

rouse

розбудити

If you rouse an individual from a sleepwalking event and ask what was going through their mind, rarely will they report a thing—no dream scenario, no mental experience.

heritability

спадковість

Genetics plays a role, though it is not the full answer. Insomnia shows some degree of genetic heritability, with estimates of 28 to 45 percent transmission rates from parent to child.

villainous

лиходійський

How can you explain such a villainous symptom and disorder to a child with narcolepsy?

definitive

остаточний

Ask an engineer what the essential properties of a basic electrical switch are, and they will inform you of an imperative: the switch must be definitive.

wobble

хитання

Never definitively on or off, the brain of a narcoleptic patient wobbles precariously around a middle point, teeter-tottering between sleep and wakefulness.

promiscuous

безладний

But amphetamine is powerfully addictive. It is also a “dirty” drug, meaning that it is promiscuous and affects many different chemical systems in the brain and body, leading to terrible side effects.

abate

зменшити

Penny Corke decided to sleep on the couch for the next ten nights. Corke’s insomnia did not abate, and only became worse.

thwarted

зірвано

But those signals were thwarted by the damage to the thalamus, adding to the impossibility of sleep in the patients.

heinous

огидний

There are no simple answers, certainly none that science can (or perhaps should) offer—an additionally cruel tendril of an already heinous condition.

postmortems

посмертні

Some hints emerged from assessments made during the experiment, as well as the later postmortems.

ambient

навколишнє

The more sleep-deprived the rats were, the colder they became, regressing toward ambient room temperature.

spleen

селезінка

Complications ranged from fluid in the lungs and internal hemorrhaging to ulcers puncturing the stomach lining. Some organs, such as the liver, spleen, and kidneys, had physically decreased in size and weight.

quelled

придушено

Far from a vicious infection that came from the outside, however, it was simple bacteria from the rats’ very own gut that inflicted the mortal blow—one that an otherwise healthy immune system would have easily quelled when fortified by sleep.

prescient

прозорливий

More prescient, however, is what normally kills people in these tribes.

forage

корм

When food becomes scarce, sleep becomes scarce, as animals try to stay awake longer to forage.

tenable

спроможний

I say more tenable, rather than equally tenable, because no biological mechanisms that show sleep to be in any way harmful have been discovered.

snipping

відрізання

Beyond longer commute times and “sleep procrastination” caused by lateevening television and digital entertainment—both of which are not unimportant in their top-and-tail snipping of our sleep time and that of our children.

unassuming

невибагливий

At 255–257 Pearl Street, in Lower Manhattan, not far from the Brooklyn Bridge, is the site of arguably the most unassuming yet seismic shift in our human history.

duress

примус

The brake on melatonin, which should otherwise have been released with the timing of dusk, remains forcefully applied within your brain under duress of electric light.

feeblest

найслабший

The feeblest of bedside lamps pumps out twice as much: anywhere from 20 to 80 lux.

youth

молоді

They enrich the lives and education of our youth.

omnipresence

всюдисущість

Due to its omnipresence, solutions for limiting exposure to artificial evening light are challenging.

torpor

заціпеніння

You begin to feel sluggish as the inebriated torpor sets in.

wit

дотепність

To wit, researchers recruited a large group of college students for a seven-day study.

elicit

викликати

I elicit audible groans when I present these findings to my undergraduates in lectures.

Bereft

Позбавлений

Bereft of the natural drop in evening temperature, our brains do not receive the cooling instruction within the hypothalamus that facilitates a naturally timed release of melatonin.

suffocated

задихнувся

Moreover, our skin has difficulty “breathing out” the heat it must in order to drop core temperature and make the transition to sleep, suffocated by the constant heat signal of controlled home temperatures.

fiendish

диявольський

The brilliant behavioral economist Dan Ariely has suggested an even more fiendish system wherein your alarm clock is connected, by Wi-Fi, to your bank account.

insipid

несмачний

We will explore the alternatives that exist for improving sleep and combating insipid insomnia.

vigilant

пильним

Should the former be true, doctors and parents may need to be vigilant about giving in to the temptation of prescriptions

exorbitant

непомірно

This is especially true once a drug has been approved following basic safety assessments, and even more so when profit margins become exorbitant.

bespoke

на замовлення

Working with a therapist for several weeks, patients are provided with a bespoke set of techniques intended to break bad sleep habits and address anxieties that have been inhibiting sleep.

cessation

припинення

This sustainability stands in stark contrast to the punch of rebound insomnia than individuals experience following the cessation of sleeping pills.

wrinkle

зморшка

Larger and more carefully controlled studies offer somewhat more positive news, but with an interesting wrinkle.

woefully

прикро

But insufficient sleep—another harmful, potentially deadly factor—is commonly tolerated and even woefully encouraged.

fallacy

оману

Even in the industrial era of rote factory work, this was untrue. It is a misguided fallacy, and an expensive one, too.

incentivize

стимулювати

One more way that abundant sleep makes financial sense, and should itself be incentivized at the national level.

disrepute

погана репутація

Having under-slept employees in your business makes you more vulnerable to that risk of disrepute.

guise

вигляд

Ethical deviance linked to a lack of sleep also weasels its way onto the work stage in a different guise, called social loafing.

Ounce

унція

Ounces of sleep offer pounds of business in return.

extol

вихваляти

There are however an increasing number of forward-looking companies who have changed their work practices in response to these research findings, and even welcome scientists like me into their businesses to teach and extol thevirtues of getting more

absenteeism

прогули

Employees can indulge in sleep throughout the workday in these “shh” zones, germinating productivity and creativity while enhancing wellness and reducing absenteeism

terrestrial

наземний

These results hatched the so-called NASA nap culture throughout terrestrial workers in the organization.

blemish

пляма

Governments and militaries bare a more disgraceful blemish.

epitomizes

уособлює

Sleep deprivation epitomizes this goal and, at the time of writing this book, is still used for interrogation by countries, including Myanmar, Iran, Iraq, the United States, Israel, Egypt, Libya, Pakistan, Saudi Arabia, Tunisia, and Turkey.

deviously

підступно

Telegraphed by the report’s title, many modern-day torture methods are deviously designed to leave no evidence of physical assault.

abolition

скасування

As a scientist intimate with the workings of sleep, I would argue strongly for the abolition of this practice, structured around two clear facts.

flippantly

легковажно

This is a strong statement, and I do not write it flippantly or without evidence.

fluke

невдаха

While some have contested how accurate or sound the Edina test case is, wellcontrolled and far larger systematic studies have proved that Edina is no fluke.

expenditure

витрати

Later school start times profitably shorten this danger window, reduce these adverse outcomes, and therefore lower the associated financial cost to society (a savings that could be reinvested to offset any additional expenditures that later school...

expectancy

очікування

Yet something even more profound has happened in this ongoing story of later school start times—something that researchers did not anticipate: the life expectancy of students increased.

antiquated

застарілий

But I don’t feel they are sufficient excuses for why an antiquated and damaging model should remain in place when the data are so clearly unfavorable.

harken

слухати

The most common harkens back to a William Halsted–like mind-set: without working exhaustive shifts, it will take far too long to train residents, and they will not learn as effectively.

dismantling

демонтаж

More generally, I feel we as a society must work toward dismantling our negative and counterproductive attitude toward sleep: one that is epitomized in the words of a US senator who once said, “I’ve always loathed the necessity of sleep.

nudge

підштовхнути

We could even use this same light-manipulation idea to apply a slight nudge in someone’s sleep-wake rhythm within a biologically reasonable range (plus or minus thirty to forty minutes)

reprimand

догана

Make a mistake at your job on planet Earth, and your boss may reprimand you.

mandatory

обов'язковим

Was the importance of exercise impressed upon them at some point during their schooling, and/or was the practice of physical education activities mandatory on a weekly basis? Yes—100 percent of people confirmed it was

suffocating

задушливий

If we wish to avoid the suffocating noose of sleep neglect, the premature death it inflicts, and the sickening health it invites, a radical shift in our personal, cultural, professional, and societal appreciation of sleep must occur.

plenitude

повнота

Then we may remember what it feels like to be truly awake during the day, infused with the very deepest plenitude of being.

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