[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.07,0:00:02.83,Default,,0000,0000,0000,,Thank you very much.
Dialogue: 0,0:00:02.83,0:00:06.93,Default,,0000,0000,0000,,Well, I would like\Nto start with testicles.
Dialogue: 0,0:00:07.14,0:00:09.19,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:09.19,0:00:12.18,Default,,0000,0000,0000,,Men who sleep five hours a night
Dialogue: 0,0:00:12.18,0:00:17.85,Default,,0000,0000,0000,,have significantly smaller testicles\Nthan those who sleep seven hours or more.
Dialogue: 0,0:00:17.85,0:00:20.28,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:20.28,0:00:25.28,Default,,0000,0000,0000,,In addition, men who routinely sleep\Njust four to five hours a night
Dialogue: 0,0:00:25.28,0:00:27.79,Default,,0000,0000,0000,,will have a level of testosterone
Dialogue: 0,0:00:27.79,0:00:32.48,Default,,0000,0000,0000,,which is that of someone\N10 years their senior.
Dialogue: 0,0:00:33.28,0:00:37.07,Default,,0000,0000,0000,,So a lack of sleep\Nwill age a man by a decade
Dialogue: 0,0:00:37.07,0:00:40.39,Default,,0000,0000,0000,,in terms of that\Ncritical aspect of wellness.
Dialogue: 0,0:00:42.07,0:00:46.51,Default,,0000,0000,0000,,And we see equivalent impairments\Nin female reproductive health
Dialogue: 0,0:00:46.51,0:00:48.91,Default,,0000,0000,0000,,caused by a lack of sleep.
Dialogue: 0,0:00:51.18,0:00:54.71,Default,,0000,0000,0000,,This is the best news\Nthat I have for you today.
Dialogue: 0,0:00:54.71,0:00:56.66,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:56.66,0:00:59.17,Default,,0000,0000,0000,,From this point, it may only get worse.
Dialogue: 0,0:00:59.17,0:01:01.97,Default,,0000,0000,0000,,Not only will I tell you\Nabout the wonderfully good things
Dialogue: 0,0:01:01.97,0:01:03.83,Default,,0000,0000,0000,,that happen when you get sleep
Dialogue: 0,0:01:03.83,0:01:07.99,Default,,0000,0000,0000,,but the alarmingly bad things\Nthat happen when you don't get enough,
Dialogue: 0,0:01:08.28,0:01:11.59,Default,,0000,0000,0000,,both for your brain and for your body.
Dialogue: 0,0:01:11.59,0:01:14.03,Default,,0000,0000,0000,,Let me start with the brain
Dialogue: 0,0:01:14.03,0:01:17.06,Default,,0000,0000,0000,,and the functions of learning and memory,
Dialogue: 0,0:01:17.06,0:01:20.15,Default,,0000,0000,0000,,because what we've discovered\Nover the past 10 or so years
Dialogue: 0,0:01:20.15,0:01:23.22,Default,,0000,0000,0000,,is that you need sleep after learning
Dialogue: 0,0:01:23.22,0:01:26.51,Default,,0000,0000,0000,,to essentially hit the save button\Non those new memories
Dialogue: 0,0:01:26.70,0:01:29.09,Default,,0000,0000,0000,,so that you don't forget.
Dialogue: 0,0:01:29.09,0:01:31.63,Default,,0000,0000,0000,,But recently we discovered
Dialogue: 0,0:01:31.63,0:01:34.59,Default,,0000,0000,0000,,that you also need sleep before learning,
Dialogue: 0,0:01:34.59,0:01:37.78,Default,,0000,0000,0000,,and now to actually prepare your brain,
Dialogue: 0,0:01:37.78,0:01:41.29,Default,,0000,0000,0000,,almost like a dry sponge
Dialogue: 0,0:01:41.29,0:01:43.41,Default,,0000,0000,0000,,ready to initially soak up\Nnew information.
Dialogue: 0,0:01:43.41,0:01:46.40,Default,,0000,0000,0000,,And without sleep,\Nthe memory circuits of the brain
Dialogue: 0,0:01:46.40,0:01:49.34,Default,,0000,0000,0000,,essentially become waterlogged,
Dialogue: 0,0:01:49.34,0:01:49.99,Default,,0000,0000,0000,,as it were,
Dialogue: 0,0:01:49.99,0:01:52.38,Default,,0000,0000,0000,,and you can't absorb new memories.
Dialogue: 0,0:01:52.38,0:01:54.70,Default,,0000,0000,0000,,So let me show you the data.
Dialogue: 0,0:01:54.70,0:01:58.14,Default,,0000,0000,0000,,Here in this study, we decided\Nto test the hypothesis
Dialogue: 0,0:01:58.14,0:02:01.66,Default,,0000,0000,0000,,that pulling the all-nighter\Nwas a good idea.
Dialogue: 0,0:02:02.48,0:02:05.06,Default,,0000,0000,0000,,So we took a group of individuals
Dialogue: 0,0:02:05.06,0:02:08.40,Default,,0000,0000,0000,,and we assigned them\Nto one of two experimental groups:
Dialogue: 0,0:02:08.40,0:02:09.59,Default,,0000,0000,0000,,a sleep group,
Dialogue: 0,0:02:09.59,0:02:11.85,Default,,0000,0000,0000,,and a sleep deprivation group.
Dialogue: 0,0:02:11.85,0:02:16.57,Default,,0000,0000,0000,,Now, the sleep group, they're going to get\Na full eight hours of slumber,
Dialogue: 0,0:02:16.57,0:02:18.42,Default,,0000,0000,0000,,but the deprivation group,\Nwe're going to keep them awake
Dialogue: 0,0:02:18.42,0:02:21.44,Default,,0000,0000,0000,,in the laboratory under full supervision.
Dialogue: 0,0:02:21.44,0:02:26.84,Default,,0000,0000,0000,,There's no naps or caffeine, by the way,\Nso it's miserable for everyone involved.
Dialogue: 0,0:02:26.84,0:02:30.20,Default,,0000,0000,0000,,And then the next day\Nwe're going to place those participants
Dialogue: 0,0:02:30.20,0:02:32.62,Default,,0000,0000,0000,,inside an MRI scanner
Dialogue: 0,0:02:32.62,0:02:36.47,Default,,0000,0000,0000,,and we're going to have them\Ntry and learn a whole list of new facts
Dialogue: 0,0:02:36.47,0:02:39.18,Default,,0000,0000,0000,,as we're taking snapshots\Nof brain activity,
Dialogue: 0,0:02:39.80,0:02:41.89,Default,,0000,0000,0000,,and then we're going to test them
Dialogue: 0,0:02:41.89,0:02:44.89,Default,,0000,0000,0000,,to see how effective\Nthat learning has been.
Dialogue: 0,0:02:45.16,0:02:48.72,Default,,0000,0000,0000,,And that's what you're looking at\Nhere on the vertical axis.
Dialogue: 0,0:02:48.72,0:02:51.94,Default,,0000,0000,0000,,And when you put\Nthose two groups head to head,
Dialogue: 0,0:02:51.94,0:02:56.45,Default,,0000,0000,0000,,what you find is a quite significant\N40 percent deficit
Dialogue: 0,0:02:56.45,0:03:00.74,Default,,0000,0000,0000,,in the ability of the brain\Nto make new memories without sleep.
Dialogue: 0,0:03:01.24,0:03:04.18,Default,,0000,0000,0000,,I think this should be concerning,
Dialogue: 0,0:03:04.18,0:03:05.37,Default,,0000,0000,0000,,considering what we know\Nis happening to sleep
Dialogue: 0,0:03:05.37,0:03:08.79,Default,,0000,0000,0000,,in our education populations right now.
Dialogue: 0,0:03:08.79,0:03:10.61,Default,,0000,0000,0000,,In fact, to put that in context,
Dialogue: 0,0:03:10.61,0:03:14.10,Default,,0000,0000,0000,,it would be the difference\Nin a child acing an exam
Dialogue: 0,0:03:14.10,0:03:16.23,Default,,0000,0000,0000,,versus failing it miserably,
Dialogue: 0,0:03:16.23,0:03:18.38,Default,,0000,0000,0000,,40 percent.
Dialogue: 0,0:03:18.38,0:03:20.07,Default,,0000,0000,0000,,And we've gone on to discover
Dialogue: 0,0:03:20.07,0:03:22.71,Default,,0000,0000,0000,,what goes wrong within your brain
Dialogue: 0,0:03:22.71,0:03:26.84,Default,,0000,0000,0000,,to produce these types\Nof learning disabilities.
Dialogue: 0,0:03:26.84,0:03:29.05,Default,,0000,0000,0000,,And there's a structure that sits
Dialogue: 0,0:03:29.05,0:03:33.21,Default,,0000,0000,0000,,on the left and the right side\Nof your brain called the hippocampus.
Dialogue: 0,0:03:33.21,0:03:35.02,Default,,0000,0000,0000,,And you can think of the hippocampus
Dialogue: 0,0:03:35.02,0:03:38.87,Default,,0000,0000,0000,,almost like the informational\Ninbox of your brain.
Dialogue: 0,0:03:38.87,0:03:42.39,Default,,0000,0000,0000,,It's very good at receiving\Nnew memory files
Dialogue: 0,0:03:42.39,0:03:45.18,Default,,0000,0000,0000,,and then holding onto them.
Dialogue: 0,0:03:45.18,0:03:47.79,Default,,0000,0000,0000,,And when you look at this structure
Dialogue: 0,0:03:47.79,0:03:50.00,Default,,0000,0000,0000,,in those people who had had\Na full night of sleep,
Dialogue: 0,0:03:50.00,0:03:54.65,Default,,0000,0000,0000,,we saw lots of healthy\Nlearning-related activity.
Dialogue: 0,0:03:54.92,0:03:57.94,Default,,0000,0000,0000,,Yet in those people\Nwho were sleep-deprived,
Dialogue: 0,0:03:57.94,0:04:02.30,Default,,0000,0000,0000,,we actually couldn't find\Nany significant signal whatsoever.
Dialogue: 0,0:04:02.97,0:04:05.14,Default,,0000,0000,0000,,So it's almost as though sleep deprivation
Dialogue: 0,0:04:05.14,0:04:07.94,Default,,0000,0000,0000,,had shut down your memory inbox
Dialogue: 0,0:04:07.94,0:04:11.88,Default,,0000,0000,0000,,and any new incoming files,\Nthey were just being bounced.
Dialogue: 0,0:04:11.88,0:04:16.42,Default,,0000,0000,0000,,You couldn't effectively\Ncommit new experiences to memory.
Dialogue: 0,0:04:18.26,0:04:22.59,Default,,0000,0000,0000,,So that's the bad that can happen\Nif I were to take sleep away from you,
Dialogue: 0,0:04:22.59,0:04:26.71,Default,,0000,0000,0000,,but let me just come back\Nto that control group for a second.
Dialogue: 0,0:04:26.71,0:04:30.38,Default,,0000,0000,0000,,Do you remember those folks\Nthat got the full eight hours of sleep?
Dialogue: 0,0:04:30.38,0:04:33.03,Default,,0000,0000,0000,,Well, we can ask\Na very different question:
Dialogue: 0,0:04:33.03,0:04:36.81,Default,,0000,0000,0000,,what is it about the physiological\Nquality of your sleep
Dialogue: 0,0:04:36.81,0:04:39.09,Default,,0000,0000,0000,,when you do get it
Dialogue: 0,0:04:39.09,0:04:42.34,Default,,0000,0000,0000,,that restores and enhances\Nyour memory and learning ability
Dialogue: 0,0:04:42.34,0:04:44.20,Default,,0000,0000,0000,,each and every day?
Dialogue: 0,0:04:44.20,0:04:47.57,Default,,0000,0000,0000,,And by placing electrodes\Nall over the head,
Dialogue: 0,0:04:47.57,0:04:51.37,Default,,0000,0000,0000,,what we've discovered is that\Nthere are big powerful brainwaves
Dialogue: 0,0:04:51.37,0:04:54.99,Default,,0000,0000,0000,,that happen during\Nthe very deepest stages of sleep
Dialogue: 0,0:04:54.99,0:04:57.26,Default,,0000,0000,0000,,that have riding on top of them
Dialogue: 0,0:04:57.26,0:05:00.56,Default,,0000,0000,0000,,these spectacular bursts\Nof electrical activity
Dialogue: 0,0:05:00.56,0:05:03.19,Default,,0000,0000,0000,,that we call sleep spindles.
Dialogue: 0,0:05:03.19,0:05:07.87,Default,,0000,0000,0000,,And it's the combined quality\Nof these deep sleep brainwaves
Dialogue: 0,0:05:07.87,0:05:12.20,Default,,0000,0000,0000,,that acts like a file transfer\Nmechanism at night,
Dialogue: 0,0:05:12.20,0:05:16.26,Default,,0000,0000,0000,,shifting memories from a short-term\Nvulnerable reservoir
Dialogue: 0,0:05:16.26,0:05:20.71,Default,,0000,0000,0000,,to a more permanent long-term\Nstorage site within the brain,
Dialogue: 0,0:05:20.71,0:05:22.92,Default,,0000,0000,0000,,and therefore protecting them,
Dialogue: 0,0:05:22.92,0:05:25.15,Default,,0000,0000,0000,,making them safe.
Dialogue: 0,0:05:25.62,0:05:29.26,Default,,0000,0000,0000,,And it is important that\Nwe understand what during sleep
Dialogue: 0,0:05:29.26,0:05:32.81,Default,,0000,0000,0000,,actually transacts these memory benefits,
Dialogue: 0,0:05:32.81,0:05:36.89,Default,,0000,0000,0000,,because there are real medical\Nand societal implications.
Dialogue: 0,0:05:36.89,0:05:42.62,Default,,0000,0000,0000,,And let me just tell you about one area\Nthat we've worked out into clinically,
Dialogue: 0,0:05:42.62,0:05:46.37,Default,,0000,0000,0000,,which is the context of aging
Dialogue: 0,0:05:46.57,0:05:47.40,Default,,0000,0000,0000,,and dementia.
Dialogue: 0,0:05:47.40,0:05:50.16,Default,,0000,0000,0000,,Because, it's of course no secret\Nthat, as we get older,
Dialogue: 0,0:05:50.16,0:05:54.62,Default,,0000,0000,0000,,our learning and memory abilities\Nbegin to fade and decline.
Dialogue: 0,0:05:55.30,0:05:57.04,Default,,0000,0000,0000,,But what we've also discovered
Dialogue: 0,0:05:57.04,0:06:01.00,Default,,0000,0000,0000,,is that a physiological signature of aging
Dialogue: 0,0:06:01.00,0:06:03.70,Default,,0000,0000,0000,,is that your sleep gets worse,
Dialogue: 0,0:06:03.70,0:06:08.75,Default,,0000,0000,0000,,especially that deep quality of sleep\Nthat I was just discussing.
Dialogue: 0,0:06:08.75,0:06:11.96,Default,,0000,0000,0000,,And only last year,\Nwe finally published evidence
Dialogue: 0,0:06:11.96,0:06:14.94,Default,,0000,0000,0000,,that these two things,\Nthey're not simply co-occurring,
Dialogue: 0,0:06:14.94,0:06:18.77,Default,,0000,0000,0000,,they are significantly interrelated.
Dialogue: 0,0:06:19.00,0:06:22.80,Default,,0000,0000,0000,,And it suggests that\Nthe disruption of deep sleep
Dialogue: 0,0:06:22.80,0:06:25.97,Default,,0000,0000,0000,,is an under-appreciated factor
Dialogue: 0,0:06:25.97,0:06:28.62,Default,,0000,0000,0000,,that is contributing\Nto cognitive decline or memory decline
Dialogue: 0,0:06:28.62,0:06:31.32,Default,,0000,0000,0000,,in aging, and most recently\Nwe've discovered,
Dialogue: 0,0:06:31.32,0:06:35.43,Default,,0000,0000,0000,,in Alzheimer's disease as well.
Dialogue: 0,0:06:36.55,0:06:39.94,Default,,0000,0000,0000,,Now, I know this is\Nremarkably depressing news.
Dialogue: 0,0:06:39.94,0:06:42.43,Default,,0000,0000,0000,,It's in the mail. It's coming at you.
Dialogue: 0,0:06:42.43,0:06:45.26,Default,,0000,0000,0000,,But there's a potential\Nsilver lining here.
Dialogue: 0,0:06:45.26,0:06:51.17,Default,,0000,0000,0000,,Unlikely many of the other factors\Nthat we know are associated with aging,
Dialogue: 0,0:06:51.17,0:06:54.55,Default,,0000,0000,0000,,for example changes in\Nthe physical structure of the brain,
Dialogue: 0,0:06:54.55,0:06:57.54,Default,,0000,0000,0000,,that's fiendishly difficult to treat,
Dialogue: 0,0:06:57.54,0:07:00.67,Default,,0000,0000,0000,,but that sleep is a missing piece\Nin the explanatory puzzle
Dialogue: 0,0:07:00.67,0:07:04.62,Default,,0000,0000,0000,,of aging and Alzheimer's is exciting
Dialogue: 0,0:07:04.62,0:07:08.55,Default,,0000,0000,0000,,because we may be able\Nto do something about it.
Dialogue: 0,0:07:08.55,0:07:12.68,Default,,0000,0000,0000,,And one way that we are\Napproaching this at my sleep center
Dialogue: 0,0:07:12.68,0:07:15.64,Default,,0000,0000,0000,,is not by using\Nsleeping pills, by the way.
Dialogue: 0,0:07:15.64,0:07:21.15,Default,,0000,0000,0000,,Unfortunately, they are blunt instruments\Nthat do not produce naturalistic sleep.
Dialogue: 0,0:07:21.69,0:07:25.06,Default,,0000,0000,0000,,Instead, we are actually developing\Na method based on this.
Dialogue: 0,0:07:25.06,0:07:28.51,Default,,0000,0000,0000,,It's called direct current\Nbrain stimulation.
Dialogue: 0,0:07:28.51,0:07:31.60,Default,,0000,0000,0000,,You insert a small amount\Nof voltage into the brain,
Dialogue: 0,0:07:31.60,0:07:33.90,Default,,0000,0000,0000,,so small you typically don't feel it,
Dialogue: 0,0:07:33.90,0:07:36.68,Default,,0000,0000,0000,,but it has a measurable impact.
Dialogue: 0,0:07:37.03,0:07:40.72,Default,,0000,0000,0000,,Now, if you apply this stimulation\Nduring sleep in young, healthy adults,
Dialogue: 0,0:07:40.72,0:07:48.19,Default,,0000,0000,0000,,as if you're sort of singing in time
Dialogue: 0,0:07:48.19,0:07:49.46,Default,,0000,0000,0000,,with those deep sleep brainwaves,
Dialogue: 0,0:07:49.46,0:07:52.78,Default,,0000,0000,0000,,not only can you amplify\Nthe size of those deep sleep brainwaves,
Dialogue: 0,0:07:52.78,0:07:56.84,Default,,0000,0000,0000,,but in doing so, we can almost\Ndouble the amount of memory benefit
Dialogue: 0,0:07:56.84,0:07:59.32,Default,,0000,0000,0000,,that you get from sleep.
Dialogue: 0,0:07:59.32,0:08:02.04,Default,,0000,0000,0000,,The question now\Nis whether we can translate
Dialogue: 0,0:08:02.04,0:08:03.81,Default,,0000,0000,0000,,this same affordable,
Dialogue: 0,0:08:03.81,0:08:06.61,Default,,0000,0000,0000,,potentially portable piece of technology
Dialogue: 0,0:08:06.61,0:08:07.95,Default,,0000,0000,0000,,into older adults
Dialogue: 0,0:08:07.95,0:08:10.88,Default,,0000,0000,0000,,and those with dementia.
Dialogue: 0,0:08:11.08,0:08:15.54,Default,,0000,0000,0000,,Can we restore back\Nsome healthy quality of deep sleep,
Dialogue: 0,0:08:15.54,0:08:17.33,Default,,0000,0000,0000,,and in doing so can we salvage\Naspects of their learning
Dialogue: 0,0:08:17.33,0:08:21.69,Default,,0000,0000,0000,,and memory function?
Dialogue: 0,0:08:21.69,0:08:24.68,Default,,0000,0000,0000,,That is my real hope now.
Dialogue: 0,0:08:24.68,0:08:26.91,Default,,0000,0000,0000,,That's one of our moonshot goals,
Dialogue: 0,0:08:26.91,0:08:27.89,Default,,0000,0000,0000,,as it were.
Dialogue: 0,0:08:29.33,0:08:32.92,Default,,0000,0000,0000,,So that's an example\Nof sleep for your brain,
Dialogue: 0,0:08:32.92,0:08:36.13,Default,,0000,0000,0000,,but sleep is just\Nas essential for your body.
Dialogue: 0,0:08:37.29,0:08:39.26,Default,,0000,0000,0000,,We've already spoken about sleep loss
Dialogue: 0,0:08:39.26,0:08:41.89,Default,,0000,0000,0000,,and your reproductive system.
Dialogue: 0,0:08:41.89,0:08:44.22,Default,,0000,0000,0000,,Or, I could tell you about sleep loss
Dialogue: 0,0:08:44.22,0:08:46.74,Default,,0000,0000,0000,,and your cardiovascular system,
Dialogue: 0,0:08:46.95,0:08:50.06,Default,,0000,0000,0000,,and that all it takes is one hour,
Dialogue: 0,0:08:50.06,0:08:55.35,Default,,0000,0000,0000,,because there is a global experiment\Nperformed on 1.6 billion people
Dialogue: 0,0:08:55.35,0:08:59.63,Default,,0000,0000,0000,,across 70 countries twice a year,
Dialogue: 0,0:08:59.63,0:09:03.03,Default,,0000,0000,0000,,and it's called Daylight Savings Time.
Dialogue: 0,0:09:03.03,0:09:06.33,Default,,0000,0000,0000,,Now, in the spring when we lose\None hour of sleep,
Dialogue: 0,0:09:06.33,0:09:10.25,Default,,0000,0000,0000,,we see a subsequent 24 percent increase
Dialogue: 0,0:09:10.25,0:09:12.60,Default,,0000,0000,0000,,in heart attacks that following day.
Dialogue: 0,0:09:12.60,0:09:20.35,Default,,0000,0000,0000,,In the autumn, when we gain\Nan hour of sleep,
Dialogue: 0,0:09:20.35,0:09:24.24,Default,,0000,0000,0000,,we see a 21 percent\Nreduction in heart attacks.
Dialogue: 0,0:09:24.24,0:09:25.92,Default,,0000,0000,0000,,Isn't that incredible?
Dialogue: 0,0:09:27.13,0:09:31.16,Default,,0000,0000,0000,,And you see exactly the same profile
Dialogue: 0,0:09:31.16,0:09:32.84,Default,,0000,0000,0000,,for car crashes, road traffic accidents,
Dialogue: 0,0:09:32.84,0:09:37.13,Default,,0000,0000,0000,,even suicide rates.
Dialogue: 0,0:09:37.13,0:09:40.12,Default,,0000,0000,0000,,But as a deeper dive,\NI want to focus on this:
Dialogue: 0,0:09:40.12,0:09:43.41,Default,,0000,0000,0000,,sleep loss and your immune system.
Dialogue: 0,0:09:43.41,0:09:48.47,Default,,0000,0000,0000,,And here, I'll introduce these delightful\Nblue elements in the image.
Dialogue: 0,0:09:48.47,0:09:51.44,Default,,0000,0000,0000,,They are called natural killer cells,
Dialogue: 0,0:09:51.44,0:09:53.62,Default,,0000,0000,0000,,and you can think of natural killer cells
Dialogue: 0,0:09:53.62,0:09:58.02,Default,,0000,0000,0000,,almost like the secret service agents\Nof your immune system.
Dialogue: 0,0:09:58.02,0:10:03.01,Default,,0000,0000,0000,,They are very good at identifying\Ndangerous, unwanted elements
Dialogue: 0,0:10:03.01,0:10:05.10,Default,,0000,0000,0000,,and eliminating them.
Dialogue: 0,0:10:05.47,0:10:10.74,Default,,0000,0000,0000,,In fact, what they're doing here\Nis destroying a cancerous tumor mass.
Dialogue: 0,0:10:10.74,0:10:12.43,Default,,0000,0000,0000,,So what you wish for
Dialogue: 0,0:10:12.43,0:10:16.54,Default,,0000,0000,0000,,is a virile set of these immune assassins
Dialogue: 0,0:10:16.54,0:10:18.23,Default,,0000,0000,0000,,at all times,
Dialogue: 0,0:10:18.23,0:10:21.07,Default,,0000,0000,0000,,and tragically that's what you don't have
Dialogue: 0,0:10:21.07,0:10:23.85,Default,,0000,0000,0000,,if you're not sleeping enough.
Dialogue: 0,0:10:24.10,0:10:25.83,Default,,0000,0000,0000,,So here in this experiment,
Dialogue: 0,0:10:25.83,0:10:29.68,Default,,0000,0000,0000,,you're not going to have your sleep\Ndeprived for an entire night,
Dialogue: 0,0:10:29.68,0:10:32.98,Default,,0000,0000,0000,,you're simply going to have your sleep\Nrestricted to four hours
Dialogue: 0,0:10:32.98,0:10:34.97,Default,,0000,0000,0000,,for one single night,
Dialogue: 0,0:10:34.97,0:10:37.96,Default,,0000,0000,0000,,and then we're going to look to see\Nwhat's the percent reduction
Dialogue: 0,0:10:37.96,0:10:40.91,Default,,0000,0000,0000,,in immune cell activity that you suffer.
Dialogue: 0,0:10:41.05,0:10:42.17,Default,,0000,0000,0000,,And it's not small.
Dialogue: 0,0:10:42.17,0:10:43.83,Default,,0000,0000,0000,,It's not 10 percent.
Dialogue: 0,0:10:43.83,0:10:45.93,Default,,0000,0000,0000,,It's not 20 percent.
Dialogue: 0,0:10:45.93,0:10:51.81,Default,,0000,0000,0000,,It was a 70 percent drop\Nin natural killer cell activity.
Dialogue: 0,0:10:51.81,0:10:57.56,Default,,0000,0000,0000,,That's a concerning\Nstate of immune deficiency,
Dialogue: 0,0:10:57.56,0:11:00.49,Default,,0000,0000,0000,,and you can perhaps understand\Nwhy we're now finding
Dialogue: 0,0:11:00.49,0:11:03.01,Default,,0000,0000,0000,,significant links between\Nshort sleep duration
Dialogue: 0,0:11:03.01,0:11:09.50,Default,,0000,0000,0000,,and your risk for the development\Nof numerous forms of cancer.
Dialogue: 0,0:11:10.09,0:11:12.97,Default,,0000,0000,0000,,Currently, that list includes\Ncancer of the bowel,
Dialogue: 0,0:11:12.97,0:11:16.56,Default,,0000,0000,0000,,cancer of the prostate,\Nand cancer of the breast.
Dialogue: 0,0:11:16.56,0:11:23.40,Default,,0000,0000,0000,,In fact, the link between a lack of sleep\Nand cancer is now so strong
Dialogue: 0,0:11:23.40,0:11:26.15,Default,,0000,0000,0000,,that the World Health Organization
Dialogue: 0,0:11:26.15,0:11:29.77,Default,,0000,0000,0000,,has classified any form\Nof nighttime shift work
Dialogue: 0,0:11:29.77,0:11:32.42,Default,,0000,0000,0000,,as a probable carcinogen
Dialogue: 0,0:11:32.42,0:11:37.05,Default,,0000,0000,0000,,because of a disruption\Nof your sleep-wake rhythms.
Dialogue: 0,0:11:37.05,0:11:40.28,Default,,0000,0000,0000,,So you may have heard of that old maxim
Dialogue: 0,0:11:40.28,0:11:43.48,Default,,0000,0000,0000,,that you can sleep when you're dead.
Dialogue: 0,0:11:43.48,0:11:45.57,Default,,0000,0000,0000,,Well, I'm being quite serious now.
Dialogue: 0,0:11:45.57,0:11:48.88,Default,,0000,0000,0000,,It is mortally unwise advice.
Dialogue: 0,0:11:48.88,0:11:53.66,Default,,0000,0000,0000,,We know this from epidemiological studies\Nacross millions of individuals.
Dialogue: 0,0:11:53.66,0:11:55.77,Default,,0000,0000,0000,,There's a simple truth:
Dialogue: 0,0:11:55.77,0:11:58.75,Default,,0000,0000,0000,,the short your sleep,\Nthe shorter your life.
Dialogue: 0,0:11:58.75,0:12:03.43,Default,,0000,0000,0000,,Short sleep predicts all cause mortality.
Dialogue: 0,0:12:03.43,0:12:08.70,Default,,0000,0000,0000,,And if increasing your risk\Nfor the development of cancer
Dialogue: 0,0:12:08.70,0:12:11.72,Default,,0000,0000,0000,,or even Alzheimer's disease
Dialogue: 0,0:12:11.72,0:12:15.86,Default,,0000,0000,0000,,were not sufficiently disquieting,
Dialogue: 0,0:12:15.86,0:12:19.48,Default,,0000,0000,0000,,we have since discovered\Nthat a lack of sleep will even erode
Dialogue: 0,0:12:19.48,0:12:24.04,Default,,0000,0000,0000,,the very fabric of biological life itself,
Dialogue: 0,0:12:24.04,0:12:28.12,Default,,0000,0000,0000,,your DNA genetic code.
Dialogue: 0,0:12:28.12,0:12:29.95,Default,,0000,0000,0000,,So here in this study,
Dialogue: 0,0:12:29.95,0:12:32.32,Default,,0000,0000,0000,,they took a group of healthy adults
Dialogue: 0,0:12:32.32,0:12:35.90,Default,,0000,0000,0000,,and they limited them\Nto six hours of sleep a night
Dialogue: 0,0:12:35.90,0:12:37.42,Default,,0000,0000,0000,,for one week,
Dialogue: 0,0:12:37.42,0:12:41.27,Default,,0000,0000,0000,,and then they measured the change\Nin their gene activity profile
Dialogue: 0,0:12:41.27,0:12:43.87,Default,,0000,0000,0000,,relative to when those same individuals
Dialogue: 0,0:12:43.87,0:12:47.65,Default,,0000,0000,0000,,were getting a full eight hours\Nof sleep a night.
Dialogue: 0,0:12:47.65,0:12:50.07,Default,,0000,0000,0000,,And there were two critical findings.
Dialogue: 0,0:12:50.07,0:12:58.69,Default,,0000,0000,0000,,First, a sizable and significant\N711 genes were distorted in their activity
Dialogue: 0,0:12:58.69,0:13:00.18,Default,,0000,0000,0000,,caused by a lack of sleep.
Dialogue: 0,0:13:00.18,0:13:04.86,Default,,0000,0000,0000,,The second result was that\Nabout half of those genes
Dialogue: 0,0:13:04.86,0:13:06.36,Default,,0000,0000,0000,,were actually increased in their activity.
Dialogue: 0,0:13:06.36,0:13:08.74,Default,,0000,0000,0000,,The other half were decreased.
Dialogue: 0,0:13:08.74,0:13:12.31,Default,,0000,0000,0000,,Now, those genes that were\Nswitched off by a lack of sleep
Dialogue: 0,0:13:12.31,0:13:15.69,Default,,0000,0000,0000,,were genes associated\Nwith your immune system,
Dialogue: 0,0:13:15.69,0:13:18.89,Default,,0000,0000,0000,,so once again you can see\Nthat immune deficiency.
Dialogue: 0,0:13:18.89,0:13:26.61,Default,,0000,0000,0000,,In contrast, those genes\Nthat were actually up-regulated,
Dialogue: 0,0:13:26.61,0:13:27.92,Default,,0000,0000,0000,,or increased by way of a lack of sleep,
Dialogue: 0,0:13:27.92,0:13:29.09,Default,,0000,0000,0000,,were genes associated\Nwith the promotion of tumors,
Dialogue: 0,0:13:29.09,0:13:34.32,Default,,0000,0000,0000,,genes associated with long-term\Nchronic inflammation within the body,
Dialogue: 0,0:13:34.32,0:13:37.05,Default,,0000,0000,0000,,and genes associated with stress,
Dialogue: 0,0:13:37.05,0:13:41.44,Default,,0000,0000,0000,,and, as a consequence,\Ncardiovascular disease.
Dialogue: 0,0:13:41.44,0:13:45.06,Default,,0000,0000,0000,,There is simply no aspect of your wellness
Dialogue: 0,0:13:45.06,0:13:48.22,Default,,0000,0000,0000,,that can retreat at the sign\Nof sleep deprivation
Dialogue: 0,0:13:48.22,0:13:50.61,Default,,0000,0000,0000,,and get away unscathed.
Dialogue: 0,0:13:50.61,0:13:54.18,Default,,0000,0000,0000,,It's rather like a broken\Nwater pipe in your home.
Dialogue: 0,0:13:54.18,0:13:58.02,Default,,0000,0000,0000,,Sleep loss will leak down\Ninto every nook and cranny
Dialogue: 0,0:13:58.02,0:14:00.16,Default,,0000,0000,0000,,of your physiology,
Dialogue: 0,0:14:00.16,0:14:04.27,Default,,0000,0000,0000,,even tampering with\Nthe very DNA nucleic alphabet
Dialogue: 0,0:14:04.27,0:14:07.66,Default,,0000,0000,0000,,that spells out\Nyour daily health narrative.
Dialogue: 0,0:14:10.03,0:14:12.12,Default,,0000,0000,0000,,And at this point, you may be thinking,
Dialogue: 0,0:14:12.12,0:14:13.51,Default,,0000,0000,0000,,oh my goodness,
Dialogue: 0,0:14:13.51,0:14:15.43,Default,,0000,0000,0000,,how do I start to get better sleep?
Dialogue: 0,0:14:15.43,0:14:18.02,Default,,0000,0000,0000,,What are you tips for good sleep?
Dialogue: 0,0:14:18.02,0:14:23.24,Default,,0000,0000,0000,,Well, beyond avoiding\Nthe damaging and harmful impact
Dialogue: 0,0:14:23.24,0:14:25.63,Default,,0000,0000,0000,,of alcohol and caffeine on sleep,
Dialogue: 0,0:14:25.63,0:14:28.24,Default,,0000,0000,0000,,and if you're struggling\Nwith sleep at night,
Dialogue: 0,0:14:28.24,0:14:30.33,Default,,0000,0000,0000,,avoiding naps during the day,
Dialogue: 0,0:14:30.33,0:14:33.26,Default,,0000,0000,0000,,I have two pieces of advice for you.
Dialogue: 0,0:14:33.26,0:14:36.14,Default,,0000,0000,0000,,The first is regularity.
Dialogue: 0,0:14:36.14,0:14:39.72,Default,,0000,0000,0000,,Go to bed at the same time,\Nwake up at the same time,
Dialogue: 0,0:14:39.72,0:14:42.74,Default,,0000,0000,0000,,no matter whether it's\Nthe weekday or the weekend.
Dialogue: 0,0:14:42.74,0:14:45.38,Default,,0000,0000,0000,,Regularity is king,
Dialogue: 0,0:14:45.38,0:14:47.39,Default,,0000,0000,0000,,and it will anchor your sleep
Dialogue: 0,0:14:47.39,0:14:51.41,Default,,0000,0000,0000,,and improve the quantity\Nand the quality of that sleep.
Dialogue: 0,0:14:52.57,0:14:56.29,Default,,0000,0000,0000,,The second is keep it cool.
Dialogue: 0,0:14:56.29,0:14:58.78,Default,,0000,0000,0000,,Your body needs to drop\Nits core temperature
Dialogue: 0,0:14:58.78,0:15:01.80,Default,,0000,0000,0000,,by about two to three degrees\NFahrenheit to initiate sleep
Dialogue: 0,0:15:01.80,0:15:05.08,Default,,0000,0000,0000,,and then to stay asleep,
Dialogue: 0,0:15:05.08,0:15:08.36,Default,,0000,0000,0000,,and it's the reason\Nyou will always find it easier
Dialogue: 0,0:15:08.36,0:15:10.11,Default,,0000,0000,0000,,to fall asleep in a room that's too cold
Dialogue: 0,0:15:10.11,0:15:12.21,Default,,0000,0000,0000,,than too hot.
Dialogue: 0,0:15:12.21,0:15:15.87,Default,,0000,0000,0000,,So aim for a bedroom temperature\Nof around 65 degrees,
Dialogue: 0,0:15:15.87,0:15:17.73,Default,,0000,0000,0000,,or about 18 degrees Celsius.
Dialogue: 0,0:15:17.73,0:15:20.84,Default,,0000,0000,0000,,That's going to be optimal\Nfor the sleep of most people.
Dialogue: 0,0:15:22.21,0:15:25.34,Default,,0000,0000,0000,,And then finally,\Nin taking a step back then,
Dialogue: 0,0:15:25.34,0:15:30.32,Default,,0000,0000,0000,,what is the mission critical\Nstatement here?
Dialogue: 0,0:15:30.32,0:15:32.74,Default,,0000,0000,0000,,Well, I think it may be this:
Dialogue: 0,0:15:33.26,0:15:39.36,Default,,0000,0000,0000,,sleep, unfortunately,\Nis not an optional lifestyle luxury.
Dialogue: 0,0:15:39.36,0:15:44.75,Default,,0000,0000,0000,,Sleep is a non-negotiable\Nbiological necessity.
Dialogue: 0,0:15:45.09,0:15:48.60,Default,,0000,0000,0000,,It is your life support system,
Dialogue: 0,0:15:48.60,0:15:51.97,Default,,0000,0000,0000,,and it is Mother Nature's best effort yet
Dialogue: 0,0:15:51.97,0:15:54.52,Default,,0000,0000,0000,,at immortality.
Dialogue: 0,0:15:54.97,0:15:57.57,Default,,0000,0000,0000,,And the decimation of sleep
Dialogue: 0,0:15:57.57,0:15:59.62,Default,,0000,0000,0000,,throughout industrialized nations
Dialogue: 0,0:15:59.62,0:16:04.78,Default,,0000,0000,0000,,is having a catastrophic impact\Non our health, our wellness,
Dialogue: 0,0:16:04.78,0:16:08.56,Default,,0000,0000,0000,,even the safety and\Nthe education of our children.
Dialogue: 0,0:16:08.56,0:16:11.77,Default,,0000,0000,0000,,It's a silent sleep loss epidemic,
Dialogue: 0,0:16:11.77,0:16:14.98,Default,,0000,0000,0000,,and it is fast becoming one of\Nthe greatest public health challenges
Dialogue: 0,0:16:14.98,0:16:17.94,Default,,0000,0000,0000,,that we face in the 21st century.
Dialogue: 0,0:16:20.60,0:16:25.40,Default,,0000,0000,0000,,I believe it is now time for us\Nto reclaim our right
Dialogue: 0,0:16:25.40,0:16:28.28,Default,,0000,0000,0000,,to a full night of sleep,
Dialogue: 0,0:16:28.28,0:16:30.46,Default,,0000,0000,0000,,and without embarrassment
Dialogue: 0,0:16:30.46,0:16:33.99,Default,,0000,0000,0000,,or that unfortunate stigma of laziness.
Dialogue: 0,0:16:34.84,0:16:38.98,Default,,0000,0000,0000,,And in doing so, we can be reunited
Dialogue: 0,0:16:38.98,0:16:42.27,Default,,0000,0000,0000,,with the most powerful elixir of life,
Dialogue: 0,0:16:42.27,0:16:46.40,Default,,0000,0000,0000,,the Swiss army knife\Nof health, as it were.
Dialogue: 0,0:16:46.40,0:16:51.65,Default,,0000,0000,0000,,And with that soapbox rant over,\NI will simply say, good night, good luck,
Dialogue: 0,0:16:51.65,0:16:54.35,Default,,0000,0000,0000,,and above all,
Dialogue: 0,0:16:54.35,0:16:56.88,Default,,0000,0000,0000,,I do hope you sleep well.
Dialogue: 0,0:16:56.88,0:16:59.17,Default,,0000,0000,0000,,Thank you very much indeed.
Dialogue: 0,0:16:59.17,0:17:01.75,Default,,0000,0000,0000,,(Applause)
Dialogue: 0,0:17:03.02,0:17:04.34,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:17:06.98,0:17:08.55,Default,,0000,0000,0000,,Thank you so much.
Dialogue: 0,0:17:08.55,0:17:11.44,Default,,0000,0000,0000,,Moderator: No, no, no.\NStay there for a second.
Dialogue: 0,0:17:11.44,0:17:13.54,Default,,0000,0000,0000,,Good job not running away, though.\NI appreciate that.
Dialogue: 0,0:17:13.54,0:17:15.10,Default,,0000,0000,0000,,So that was terrifying.
Dialogue: 0,0:17:15.10,0:17:18.10,Default,,0000,0000,0000,,Matt Walker: You're welcome.\NModerator: Yes, thank you, thank you.
Dialogue: 0,0:17:18.10,0:17:20.63,Default,,0000,0000,0000,,Since we can't catch up on sleep,
Dialogue: 0,0:17:20.63,0:17:24.02,Default,,0000,0000,0000,,what are we supposed to do?
Dialogue: 0,0:17:24.02,0:17:26.88,Default,,0000,0000,0000,,What do we do when we're, like,\Ntossing and turning in bed late at night
Dialogue: 0,0:17:26.88,0:17:30.24,Default,,0000,0000,0000,,or doing shift work or whatever else?
Dialogue: 0,0:17:30.24,0:17:32.41,Default,,0000,0000,0000,,MW: So you're right,\Nwe can't catch up on sleep.
Dialogue: 0,0:17:32.41,0:17:33.94,Default,,0000,0000,0000,,Sleep is not like the bank.
Dialogue: 0,0:17:33.94,0:17:36.27,Default,,0000,0000,0000,,You can't accumulate a debt
Dialogue: 0,0:17:36.27,0:17:38.91,Default,,0000,0000,0000,,and then hope to pay it off\Nat a later point in time.
Dialogue: 0,0:17:38.91,0:17:42.30,Default,,0000,0000,0000,,I should also note that the reason\Nit's so catastrophic
Dialogue: 0,0:17:42.30,0:17:45.05,Default,,0000,0000,0000,,and that our health\Ndeteriorates so quickly,
Dialogue: 0,0:17:45.05,0:17:47.86,Default,,0000,0000,0000,,first it's because human beings\Nare the only species
Dialogue: 0,0:17:47.86,0:17:50.45,Default,,0000,0000,0000,,that deliberately deprive\Nthemselves of sleep
Dialogue: 0,0:17:50.45,0:17:52.86,Default,,0000,0000,0000,,for no apparent reason.
Dialogue: 0,0:17:52.86,0:17:54.65,Default,,0000,0000,0000,,Moderator: Because we're smart.
Dialogue: 0,0:17:54.65,0:17:58.84,Default,,0000,0000,0000,,MW: And I make that point because\Nwhat it means is that Mother Nature,
Dialogue: 0,0:17:58.84,0:18:01.25,Default,,0000,0000,0000,,throughout the course of evolution,
Dialogue: 0,0:18:01.25,0:18:05.58,Default,,0000,0000,0000,,has never had to face the challenge\Nof this thing called sleep deprivation.
Dialogue: 0,0:18:05.58,0:18:08.79,Default,,0000,0000,0000,,So she's never developed a safety net,
Dialogue: 0,0:18:08.79,0:18:11.70,Default,,0000,0000,0000,,and that's why when you under-sleep
Dialogue: 0,0:18:11.70,0:18:15.72,Default,,0000,0000,0000,,things just sort of implode so quickly,\Nboth within the brain and the body.
Dialogue: 0,0:18:15.72,0:18:18.52,Default,,0000,0000,0000,,So you just have to prioritize.
Dialogue: 0,0:18:18.52,0:18:22.42,Default,,0000,0000,0000,,Moderator. OK. So,\Nbut tossing and turning in bed,
Dialogue: 0,0:18:22.42,0:18:23.70,Default,,0000,0000,0000,,what do I do?
Dialogue: 0,0:18:23.70,0:18:27.21,Default,,0000,0000,0000,,MW: So if you are staying in bed\Nawake for too long,
Dialogue: 0,0:18:27.21,0:18:30.83,Default,,0000,0000,0000,,you should get out of bed\Nand go to a different room
Dialogue: 0,0:18:30.83,0:18:32.26,Default,,0000,0000,0000,,and do something different.
Dialogue: 0,0:18:32.26,0:18:36.60,Default,,0000,0000,0000,,The reason is because your brain\Nwill very quickly associate your bedroom
Dialogue: 0,0:18:36.60,0:18:38.98,Default,,0000,0000,0000,,with the place of wakefulness,
Dialogue: 0,0:18:38.98,0:18:41.74,Default,,0000,0000,0000,,and you need to break that association.
Dialogue: 0,0:18:41.74,0:18:44.85,Default,,0000,0000,0000,,So only return to bed when you are sleepy,
Dialogue: 0,0:18:44.85,0:18:48.28,Default,,0000,0000,0000,,and that way you will re-learn\Nthe association that you once had,
Dialogue: 0,0:18:48.28,0:18:50.88,Default,,0000,0000,0000,,which is your bed is the place of sleep.
Dialogue: 0,0:18:51.10,0:18:53.92,Default,,0000,0000,0000,,So the analogy would be,
Dialogue: 0,0:18:53.92,0:18:54.76,Default,,0000,0000,0000,,you'd never sit at the dinner table
Dialogue: 0,0:18:54.76,0:18:56.02,Default,,0000,0000,0000,,waiting to get hungry,
Dialogue: 0,0:18:56.02,0:18:59.83,Default,,0000,0000,0000,,so why would you lie in bed\Nwaiting to get sleepy?
Dialogue: 0,0:19:00.02,0:19:02.35,Default,,0000,0000,0000,,Moderator: All right.\NWell, thank you for that wake-up call.
Dialogue: 0,0:19:02.35,0:19:04.42,Default,,0000,0000,0000,,Great job, Matt.
Dialogue: 0,0:19:04.42,0:19:05.14,Default,,0000,0000,0000,,MW: You're very welcome.\NThank you very much.
Dialogue: 0,0:19:05.14,9:59:59.99,Default,,0000,0000,0000,,(Applause)