[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.84,0:00:02.35,Default,,0000,0000,0000,,Thank you very much.
Dialogue: 0,0:00:02.37,0:00:06.37,Default,,0000,0000,0000,,Well, I would like\Nto start with testicles.
Dialogue: 0,0:00:06.68,0:00:08.29,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:09.20,0:00:11.95,Default,,0000,0000,0000,,Men who sleep five hours a night
Dialogue: 0,0:00:11.98,0:00:17.23,Default,,0000,0000,0000,,have significantly smaller testicles\Nthan those who sleep seven hours or more.
Dialogue: 0,0:00:17.25,0:00:20.05,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:20.08,0:00:25.16,Default,,0000,0000,0000,,In addition, men who routinely sleep\Njust four to five hours a night
Dialogue: 0,0:00:25.18,0:00:27.70,Default,,0000,0000,0000,,will have a level of testosterone
Dialogue: 0,0:00:27.72,0:00:31.05,Default,,0000,0000,0000,,which is that of someone\N10 years their senior.
Dialogue: 0,0:00:33.08,0:00:36.84,Default,,0000,0000,0000,,So a lack of sleep\Nwill age a man by a decade
Dialogue: 0,0:00:36.87,0:00:39.65,Default,,0000,0000,0000,,in terms of that critical\Naspect of wellness.
Dialogue: 0,0:00:41.94,0:00:46.36,Default,,0000,0000,0000,,And we see equivalent impairments\Nin female reproductive health
Dialogue: 0,0:00:46.39,0:00:47.80,Default,,0000,0000,0000,,caused by a lack of sleep.
Dialogue: 0,0:00:51.09,0:00:53.74,Default,,0000,0000,0000,,This is the best news\Nthat I have for you today.
Dialogue: 0,0:00:53.76,0:00:56.44,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:56.46,0:00:58.84,Default,,0000,0000,0000,,From this point, it may only get worse.
Dialogue: 0,0:00:58.86,0:01:01.64,Default,,0000,0000,0000,,Not only will I tell you\Nabout the wonderfully good things
Dialogue: 0,0:01:01.67,0:01:03.50,Default,,0000,0000,0000,,that happen when you get sleep,
Dialogue: 0,0:01:03.52,0:01:08.01,Default,,0000,0000,0000,,but the alarmingly bad things\Nthat happen when you don't get enough,
Dialogue: 0,0:01:08.03,0:01:10.56,Default,,0000,0000,0000,,both for your brain and for your body.
Dialogue: 0,0:01:11.39,0:01:13.81,Default,,0000,0000,0000,,Let me start with the brain
Dialogue: 0,0:01:13.83,0:01:16.84,Default,,0000,0000,0000,,and the functions of learning and memory,
Dialogue: 0,0:01:16.86,0:01:20.13,Default,,0000,0000,0000,,because what we've discovered\Nover the past 10 or so years
Dialogue: 0,0:01:20.15,0:01:23.05,Default,,0000,0000,0000,,is that you need sleep after learning
Dialogue: 0,0:01:23.08,0:01:26.36,Default,,0000,0000,0000,,to essentially hit the save button\Non those new memories
Dialogue: 0,0:01:26.39,0:01:27.69,Default,,0000,0000,0000,,so that you don't forget.
Dialogue: 0,0:01:28.95,0:01:34.46,Default,,0000,0000,0000,,But recently, we discovered\Nthat you also need sleep before learning,
Dialogue: 0,0:01:34.49,0:01:37.56,Default,,0000,0000,0000,,and now to actually prepare your brain,
Dialogue: 0,0:01:37.58,0:01:39.64,Default,,0000,0000,0000,,almost like a dry sponge
Dialogue: 0,0:01:39.66,0:01:42.11,Default,,0000,0000,0000,,ready to initially soak up\Nnew information.
Dialogue: 0,0:01:43.17,0:01:46.28,Default,,0000,0000,0000,,And without sleep,\Nthe memory circuits of the brain
Dialogue: 0,0:01:46.30,0:01:49.07,Default,,0000,0000,0000,,essentially become\Nwaterlogged, as it were,
Dialogue: 0,0:01:49.10,0:01:51.26,Default,,0000,0000,0000,,and you can't absorb new memories.
Dialogue: 0,0:01:52.18,0:01:54.07,Default,,0000,0000,0000,,So let me show you the data.
Dialogue: 0,0:01:54.09,0:01:58.34,Default,,0000,0000,0000,,Here in this study, we decided\Nto test the hypothesis
Dialogue: 0,0:01:58.37,0:02:00.92,Default,,0000,0000,0000,,that pulling the all-nighter\Nwas a good idea.
Dialogue: 0,0:02:02.24,0:02:04.60,Default,,0000,0000,0000,,So we took a group of individuals
Dialogue: 0,0:02:04.63,0:02:08.17,Default,,0000,0000,0000,,and we assigned them\Nto one of two experimental groups:
Dialogue: 0,0:02:08.20,0:02:11.66,Default,,0000,0000,0000,,a sleep group\Nand a sleep deprivation group.
Dialogue: 0,0:02:11.68,0:02:16.30,Default,,0000,0000,0000,,Now the sleep group, they're going to get\Na full eight hours of slumber,
Dialogue: 0,0:02:16.32,0:02:18.99,Default,,0000,0000,0000,,but the deprivation group,\Nwe're going to keep them awake
Dialogue: 0,0:02:19.02,0:02:21.16,Default,,0000,0000,0000,,in the laboratory, under full supervision.
Dialogue: 0,0:02:21.66,0:02:26.04,Default,,0000,0000,0000,,There's no naps or caffeine, by the way,\Nso it's miserable for everyone involved.
Dialogue: 0,0:02:26.59,0:02:28.12,Default,,0000,0000,0000,,And then the next day,
Dialogue: 0,0:02:28.14,0:02:32.44,Default,,0000,0000,0000,,we're going to place those participants\Ninside an MRI scanner
Dialogue: 0,0:02:32.46,0:02:36.25,Default,,0000,0000,0000,,and we're going to have them\Ntry and learn a whole list of new facts
Dialogue: 0,0:02:36.27,0:02:39.57,Default,,0000,0000,0000,,as we're taking snapshots\Nof brain activity,
Dialogue: 0,0:02:39.60,0:02:41.58,Default,,0000,0000,0000,,and then we're going to test them
Dialogue: 0,0:02:41.60,0:02:44.08,Default,,0000,0000,0000,,to see how effective\Nthat learning has been.
Dialogue: 0,0:02:44.95,0:02:47.88,Default,,0000,0000,0000,,And that's what you're looking at\Nhere on the vertical axis.
Dialogue: 0,0:02:48.52,0:02:51.20,Default,,0000,0000,0000,,And when you put\Nthose two groups head to head,
Dialogue: 0,0:02:51.22,0:02:56.26,Default,,0000,0000,0000,,what you find is a quite significant\N40-percent deficit
Dialogue: 0,0:02:56.28,0:02:59.76,Default,,0000,0000,0000,,in the ability of the brain\Nto make new memories without sleep.
Dialogue: 0,0:03:01.04,0:03:02.89,Default,,0000,0000,0000,,I think this should be concerning,
Dialogue: 0,0:03:02.92,0:03:05.14,Default,,0000,0000,0000,,considering what we know\Nis happening to sleep
Dialogue: 0,0:03:05.16,0:03:07.58,Default,,0000,0000,0000,,in our education populations right now.
Dialogue: 0,0:03:08.54,0:03:10.36,Default,,0000,0000,0000,,In fact, to put that in context,
Dialogue: 0,0:03:10.38,0:03:13.88,Default,,0000,0000,0000,,it would be the difference\Nin a child acing an exam
Dialogue: 0,0:03:13.90,0:03:16.80,Default,,0000,0000,0000,,versus failing it miserably -- 40 percent.
Dialogue: 0,0:03:18.29,0:03:22.49,Default,,0000,0000,0000,,And we've gone on to discover\Nwhat goes wrong within your brain
Dialogue: 0,0:03:22.51,0:03:25.64,Default,,0000,0000,0000,,to produce these types\Nof learning disabilities.
Dialogue: 0,0:03:26.76,0:03:28.33,Default,,0000,0000,0000,,And there's a structure that sits
Dialogue: 0,0:03:28.36,0:03:32.99,Default,,0000,0000,0000,,on the left and the right side\Nof your brain, called the hippocampus.
Dialogue: 0,0:03:33.01,0:03:34.80,Default,,0000,0000,0000,,And you can think of the hippocampus
Dialogue: 0,0:03:34.82,0:03:38.06,Default,,0000,0000,0000,,almost like the informational\Ninbox of your brain.
Dialogue: 0,0:03:38.63,0:03:41.82,Default,,0000,0000,0000,,It's very good at receiving\Nnew memory files
Dialogue: 0,0:03:41.85,0:03:43.32,Default,,0000,0000,0000,,and then holding on to them.
Dialogue: 0,0:03:44.93,0:03:46.64,Default,,0000,0000,0000,,And when you look at this structure
Dialogue: 0,0:03:46.67,0:03:49.73,Default,,0000,0000,0000,,in those people who'd had\Na full night of sleep,
Dialogue: 0,0:03:49.75,0:03:53.28,Default,,0000,0000,0000,,we saw lots of healthy\Nlearning-related activity.
Dialogue: 0,0:03:54.64,0:03:57.60,Default,,0000,0000,0000,,Yet in those people\Nwho were sleep-deprived,
Dialogue: 0,0:03:57.63,0:04:01.25,Default,,0000,0000,0000,,we actually couldn't find\Nany significant signal whatsoever.
Dialogue: 0,0:04:02.73,0:04:07.71,Default,,0000,0000,0000,,So it's almost as though sleep deprivation\Nhad shut down your memory inbox
Dialogue: 0,0:04:07.74,0:04:10.71,Default,,0000,0000,0000,,and any new incoming files,\Nthey were just being bounced.
Dialogue: 0,0:04:11.90,0:04:15.51,Default,,0000,0000,0000,,You couldn't effectively\Ncommit new experiences to memory.
Dialogue: 0,0:04:18.06,0:04:22.56,Default,,0000,0000,0000,,So that's the bad that can happen\Nif I were to take sleep away from you,
Dialogue: 0,0:04:22.58,0:04:25.66,Default,,0000,0000,0000,,but let me just come back\Nto that control group for a second.
Dialogue: 0,0:04:26.44,0:04:29.78,Default,,0000,0000,0000,,Do you remember those folks\Nthat got a full eight hours of sleep?
Dialogue: 0,0:04:30.42,0:04:32.89,Default,,0000,0000,0000,,Well, we can ask\Na very different question:
Dialogue: 0,0:04:32.92,0:04:36.52,Default,,0000,0000,0000,,what is it about the physiological\Nquality of your sleep
Dialogue: 0,0:04:36.55,0:04:38.09,Default,,0000,0000,0000,,when you do get it
Dialogue: 0,0:04:38.12,0:04:41.93,Default,,0000,0000,0000,,that restores and enhances\Nyour memory and learning ability
Dialogue: 0,0:04:41.95,0:04:43.10,Default,,0000,0000,0000,,each and every day?
Dialogue: 0,0:04:44.00,0:04:46.99,Default,,0000,0000,0000,,And by placing electrodes\Nall over the head,
Dialogue: 0,0:04:47.01,0:04:51.06,Default,,0000,0000,0000,,what we've discovered\Nis that there are big powerful brainwaves
Dialogue: 0,0:04:51.08,0:04:54.70,Default,,0000,0000,0000,,that happen during\Nthe very deepest stages of sleep
Dialogue: 0,0:04:54.72,0:04:57.01,Default,,0000,0000,0000,,that have riding on top of them
Dialogue: 0,0:04:57.03,0:05:00.31,Default,,0000,0000,0000,,these spectacular bursts\Nof electrical activity
Dialogue: 0,0:05:00.33,0:05:02.06,Default,,0000,0000,0000,,that we call sleep spindles.
Dialogue: 0,0:05:03.07,0:05:07.49,Default,,0000,0000,0000,,And it's the combined quality\Nof these deep-sleep brainwaves
Dialogue: 0,0:05:07.51,0:05:11.97,Default,,0000,0000,0000,,that acts like a file-transfer\Nmechanism at night,
Dialogue: 0,0:05:11.100,0:05:16.07,Default,,0000,0000,0000,,shifting memories from a short-term\Nvulnerable reservoir
Dialogue: 0,0:05:16.09,0:05:20.43,Default,,0000,0000,0000,,to a more permanent long-term\Nstorage site within the brain,
Dialogue: 0,0:05:20.46,0:05:23.85,Default,,0000,0000,0000,,and therefore protecting them,\Nmaking them safe.
Dialogue: 0,0:05:25.47,0:05:27.51,Default,,0000,0000,0000,,And it is important that we understand
Dialogue: 0,0:05:27.53,0:05:32.59,Default,,0000,0000,0000,,what during sleep actually transacts\Nthese memory benefits,
Dialogue: 0,0:05:32.61,0:05:36.75,Default,,0000,0000,0000,,because there are real medical\Nand societal implications.
Dialogue: 0,0:05:36.77,0:05:38.79,Default,,0000,0000,0000,,And let me just tell you about one area
Dialogue: 0,0:05:38.81,0:05:42.25,Default,,0000,0000,0000,,that we've moved this work\Nout into, clinically,
Dialogue: 0,0:05:42.27,0:05:45.48,Default,,0000,0000,0000,,which is the context of aging\Nand dementia.
Dialogue: 0,0:05:46.87,0:05:50.30,Default,,0000,0000,0000,,Because it's of course no secret\Nthat, as we get older,
Dialogue: 0,0:05:50.32,0:05:53.60,Default,,0000,0000,0000,,our learning and memory abilities\Nbegin to fade and decline.
Dialogue: 0,0:05:55.05,0:05:56.67,Default,,0000,0000,0000,,But what we've also discovered
Dialogue: 0,0:05:56.69,0:06:03.48,Default,,0000,0000,0000,,is that a physiological signature of aging\Nis that your sleep gets worse,
Dialogue: 0,0:06:03.50,0:06:07.31,Default,,0000,0000,0000,,especially that deep quality of sleep\Nthat I was just discussing.
Dialogue: 0,0:06:08.62,0:06:11.73,Default,,0000,0000,0000,,And only last year,\Nwe finally published evidence
Dialogue: 0,0:06:11.76,0:06:14.72,Default,,0000,0000,0000,,that these two things,\Nthey're not simply co-occurring,
Dialogue: 0,0:06:14.74,0:06:17.56,Default,,0000,0000,0000,,they are significantly interrelated.
Dialogue: 0,0:06:18.84,0:06:22.12,Default,,0000,0000,0000,,And it suggests\Nthat the disruption of deep sleep
Dialogue: 0,0:06:22.15,0:06:24.44,Default,,0000,0000,0000,,is an underappreciated factor
Dialogue: 0,0:06:24.47,0:06:28.38,Default,,0000,0000,0000,,that is contributing\Nto cognitive decline or memory decline
Dialogue: 0,0:06:28.40,0:06:31.98,Default,,0000,0000,0000,,in aging, and most recently\Nwe've discovered,
Dialogue: 0,0:06:32.00,0:06:34.23,Default,,0000,0000,0000,,in Alzheimer's disease as well.
Dialogue: 0,0:06:36.33,0:06:40.07,Default,,0000,0000,0000,,Now, I know this is remarkably\Ndepressing news.
Dialogue: 0,0:06:40.09,0:06:42.40,Default,,0000,0000,0000,,It's in the mail. It's coming at you.
Dialogue: 0,0:06:42.42,0:06:44.70,Default,,0000,0000,0000,,But there's a potential\Nsilver lining here.
Dialogue: 0,0:06:45.76,0:06:50.62,Default,,0000,0000,0000,,Unlikely many of the other factors\Nthat we know are associated with aging,
Dialogue: 0,0:06:50.64,0:06:54.30,Default,,0000,0000,0000,,for example changes\Nin the physical structure of the brain,
Dialogue: 0,0:06:54.32,0:06:57.39,Default,,0000,0000,0000,,that's fiendishly difficult to treat,
Dialogue: 0,0:06:57.41,0:07:01.97,Default,,0000,0000,0000,,but that sleep is a missing piece\Nin the explanatory puzzle
Dialogue: 0,0:07:01.99,0:07:04.59,Default,,0000,0000,0000,,of aging and Alzheimer's is exciting
Dialogue: 0,0:07:04.61,0:07:07.35,Default,,0000,0000,0000,,because we may be able\Nto do something about it.
Dialogue: 0,0:07:08.53,0:07:12.46,Default,,0000,0000,0000,,And one way that we are\Napproaching this at my sleep center
Dialogue: 0,0:07:12.48,0:07:15.49,Default,,0000,0000,0000,,is not by using\Nsleeping pills, by the way.
Dialogue: 0,0:07:15.52,0:07:20.45,Default,,0000,0000,0000,,Unfortunately, they are blunt instruments\Nthat do not produce naturalistic sleep.
Dialogue: 0,0:07:21.53,0:07:24.78,Default,,0000,0000,0000,,Instead, we're actually developing\Na method based on this.
Dialogue: 0,0:07:24.80,0:07:28.02,Default,,0000,0000,0000,,It's called direct current\Nbrain stimulation.
Dialogue: 0,0:07:28.04,0:07:31.32,Default,,0000,0000,0000,,You insert a small amount\Nof voltage into the brain,
Dialogue: 0,0:07:31.35,0:07:33.58,Default,,0000,0000,0000,,so small you typically don't feel it,
Dialogue: 0,0:07:33.61,0:07:35.50,Default,,0000,0000,0000,,but it has a measurable impact.
Dialogue: 0,0:07:36.83,0:07:43.17,Default,,0000,0000,0000,,Now if you apply this stimulation\Nduring sleep in young, healthy adults,
Dialogue: 0,0:07:43.19,0:07:47.91,Default,,0000,0000,0000,,as if you're sort of singing in time\Nwith those deep-sleep brainwaves,
Dialogue: 0,0:07:47.93,0:07:52.47,Default,,0000,0000,0000,,not only can you amplify\Nthe size of those deep-sleep brainwaves,
Dialogue: 0,0:07:52.50,0:07:57.04,Default,,0000,0000,0000,,but in doing so, we can almost\Ndouble the amount of memory benefit
Dialogue: 0,0:07:57.06,0:07:59.10,Default,,0000,0000,0000,,that you get from sleep.
Dialogue: 0,0:07:59.12,0:08:01.94,Default,,0000,0000,0000,,The question now\Nis whether we can translate
Dialogue: 0,0:08:01.96,0:08:06.26,Default,,0000,0000,0000,,the same affordable,\Npotentially portable piece of technology
Dialogue: 0,0:08:06.29,0:08:09.17,Default,,0000,0000,0000,,into older adults and those with dementia.
Dialogue: 0,0:08:10.73,0:08:15.31,Default,,0000,0000,0000,,Can we restore back\Nsome healthy quality of deep sleep,
Dialogue: 0,0:08:15.34,0:08:19.96,Default,,0000,0000,0000,,and in doing so, can we salvage\Naspects of their learning
Dialogue: 0,0:08:19.98,0:08:21.46,Default,,0000,0000,0000,,and memory function?
Dialogue: 0,0:08:21.49,0:08:23.65,Default,,0000,0000,0000,,That is my real hope now.
Dialogue: 0,0:08:24.38,0:08:27.38,Default,,0000,0000,0000,,That's one of our moon shot\Ngoals, as it were.
Dialogue: 0,0:08:29.34,0:08:32.69,Default,,0000,0000,0000,,So that's an example\Nof sleep for your brain,
Dialogue: 0,0:08:32.72,0:08:35.93,Default,,0000,0000,0000,,but sleep is just\Nas essential for your body.
Dialogue: 0,0:08:37.28,0:08:40.95,Default,,0000,0000,0000,,We've already spoken about sleep loss\Nand your reproductive system.
Dialogue: 0,0:08:41.86,0:08:46.72,Default,,0000,0000,0000,,Or I could tell you about sleep loss\Nand your cardiovascular system,
Dialogue: 0,0:08:46.75,0:08:49.92,Default,,0000,0000,0000,,and that all it takes is one hour,
Dialogue: 0,0:08:49.95,0:08:55.46,Default,,0000,0000,0000,,because there is a global experiment\Nperformed on 1.6 billion people
Dialogue: 0,0:08:55.48,0:08:59.76,Default,,0000,0000,0000,,across 70 countries twice a year,
Dialogue: 0,0:08:59.78,0:09:01.67,Default,,0000,0000,0000,,and it's called daylight saving time.
Dialogue: 0,0:09:02.91,0:09:06.36,Default,,0000,0000,0000,,Now, in the spring,\Nwhen we lose one hour of sleep,
Dialogue: 0,0:09:06.39,0:09:12.01,Default,,0000,0000,0000,,we see a subsequent 24-percent increase\Nin heart attacks that following day.
Dialogue: 0,0:09:14.95,0:09:18.13,Default,,0000,0000,0000,,In the autumn,\Nwhen we gain an hour of sleep,
Dialogue: 0,0:09:18.15,0:09:22.02,Default,,0000,0000,0000,,we see a 21-percent\Nreduction in heart attacks.
Dialogue: 0,0:09:23.75,0:09:25.43,Default,,0000,0000,0000,,Isn't that incredible?
Dialogue: 0,0:09:26.93,0:09:32.60,Default,,0000,0000,0000,,And you see exactly the same profile\Nfor car crashes, road traffic accidents,
Dialogue: 0,0:09:32.63,0:09:34.53,Default,,0000,0000,0000,,even suicide rates.
Dialogue: 0,0:09:36.93,0:09:39.83,Default,,0000,0000,0000,,But as a deeper dive,\NI want to focus on this:
Dialogue: 0,0:09:39.86,0:09:42.35,Default,,0000,0000,0000,,sleep loss and your immune system.
Dialogue: 0,0:09:43.15,0:09:47.99,Default,,0000,0000,0000,,And here, I'll introduce these delightful\Nblue elements in the image.
Dialogue: 0,0:09:48.02,0:09:51.19,Default,,0000,0000,0000,,They are called natural killer cells,
Dialogue: 0,0:09:51.22,0:09:56.07,Default,,0000,0000,0000,,and you can think of natural killer cells\Nalmost like the secret service agents
Dialogue: 0,0:09:56.09,0:09:57.70,Default,,0000,0000,0000,,of your immune system.
Dialogue: 0,0:09:57.73,0:10:02.71,Default,,0000,0000,0000,,And they are very good at identifying\Ndangerous, unwanted elements
Dialogue: 0,0:10:02.73,0:10:04.13,Default,,0000,0000,0000,,and eliminating them.
Dialogue: 0,0:10:05.25,0:10:09.20,Default,,0000,0000,0000,,In fact, what they're doing here\Nis destroying a cancerous tumor mass.
Dialogue: 0,0:10:10.59,0:10:16.52,Default,,0000,0000,0000,,So what you wish for\Nis a virile set of these immune assassins
Dialogue: 0,0:10:16.55,0:10:18.60,Default,,0000,0000,0000,,at all times,
Dialogue: 0,0:10:18.63,0:10:22.44,Default,,0000,0000,0000,,and tragically, that's what you don't have\Nif you're not sleeping enough.
Dialogue: 0,0:10:23.82,0:10:25.47,Default,,0000,0000,0000,,So here in this experiment,
Dialogue: 0,0:10:25.49,0:10:29.32,Default,,0000,0000,0000,,you're not going to have your sleep\Ndeprived for an entire night,
Dialogue: 0,0:10:29.35,0:10:32.86,Default,,0000,0000,0000,,you're simply going to have your sleep\Nrestricted to four hours
Dialogue: 0,0:10:32.88,0:10:34.66,Default,,0000,0000,0000,,for one single night,
Dialogue: 0,0:10:34.68,0:10:37.68,Default,,0000,0000,0000,,and then we're going to look to see\Nwhat's the percent reduction
Dialogue: 0,0:10:37.71,0:10:39.70,Default,,0000,0000,0000,,in immune cell activity that you suffer.
Dialogue: 0,0:10:40.77,0:10:43.60,Default,,0000,0000,0000,,And it's not small -- it's not 10 percent,
Dialogue: 0,0:10:43.63,0:10:45.63,Default,,0000,0000,0000,,it's not 20 percent.
Dialogue: 0,0:10:45.65,0:10:50.23,Default,,0000,0000,0000,,It was a 70-percent drop\Nin natural killer cell activity.
Dialogue: 0,0:10:51.79,0:10:55.84,Default,,0000,0000,0000,,That's a concerning state\Nof immune deficiency,
Dialogue: 0,0:10:57.36,0:11:00.18,Default,,0000,0000,0000,,and you can perhaps understand\Nwhy we're now finding
Dialogue: 0,0:11:00.20,0:11:04.06,Default,,0000,0000,0000,,significant links between\Nshort sleep duration
Dialogue: 0,0:11:04.08,0:11:07.99,Default,,0000,0000,0000,,and your risk for the development\Nof numerous forms of cancer.
Dialogue: 0,0:11:09.89,0:11:12.68,Default,,0000,0000,0000,,Currently, that list includes\Ncancer of the bowel,
Dialogue: 0,0:11:12.70,0:11:15.96,Default,,0000,0000,0000,,cancer of the prostate,\Nand cancer of the breast.
Dialogue: 0,0:11:17.85,0:11:23.21,Default,,0000,0000,0000,,In fact, the link between a lack of sleep\Nand cancer is now so strong
Dialogue: 0,0:11:23.23,0:11:25.62,Default,,0000,0000,0000,,that the World Health Organization
Dialogue: 0,0:11:25.64,0:11:29.83,Default,,0000,0000,0000,,has classified any form\Nof nighttime shift work
Dialogue: 0,0:11:29.85,0:11:33.04,Default,,0000,0000,0000,,as a probable carcinogen,
Dialogue: 0,0:11:33.06,0:11:35.73,Default,,0000,0000,0000,,because of a disruption\Nof your sleep-wake rhythms.
Dialogue: 0,0:11:37.83,0:11:40.56,Default,,0000,0000,0000,,So you may have heard of that old maxim
Dialogue: 0,0:11:40.58,0:11:42.70,Default,,0000,0000,0000,,that you can sleep when you're dead.
Dialogue: 0,0:11:42.72,0:11:44.79,Default,,0000,0000,0000,,Well, I'm being quite serious now --
Dialogue: 0,0:11:44.81,0:11:47.42,Default,,0000,0000,0000,,it is mortally unwise advice.
Dialogue: 0,0:11:48.38,0:11:53.41,Default,,0000,0000,0000,,We know this from epidemiological studies\Nacross millions of individuals.
Dialogue: 0,0:11:53.44,0:11:55.42,Default,,0000,0000,0000,,There's a simple truth:
Dialogue: 0,0:11:55.44,0:11:58.84,Default,,0000,0000,0000,,the shorter your sleep,\Nthe shorter your life.
Dialogue: 0,0:11:58.87,0:12:02.42,Default,,0000,0000,0000,,Short sleep predicts all cause mortality.
Dialogue: 0,0:12:04.94,0:12:09.11,Default,,0000,0000,0000,,And if increasing your risk\Nfor the development of cancer
Dialogue: 0,0:12:09.13,0:12:11.38,Default,,0000,0000,0000,,or even Alzheimer's disease
Dialogue: 0,0:12:11.40,0:12:15.58,Default,,0000,0000,0000,,were not sufficiently disquieting,
Dialogue: 0,0:12:15.60,0:12:19.30,Default,,0000,0000,0000,,we have since discovered\Nthat a lack of sleep will even erode
Dialogue: 0,0:12:19.32,0:12:23.40,Default,,0000,0000,0000,,the very fabric of biological life itself,
Dialogue: 0,0:12:24.68,0:12:26.67,Default,,0000,0000,0000,,your DNA genetic code.
Dialogue: 0,0:12:28.04,0:12:31.97,Default,,0000,0000,0000,,So here in this study,\Nthey took a group of healthy adults
Dialogue: 0,0:12:31.100,0:12:35.74,Default,,0000,0000,0000,,and they limited them\Nto six hours of sleep a night
Dialogue: 0,0:12:35.76,0:12:37.41,Default,,0000,0000,0000,,for one week,
Dialogue: 0,0:12:37.44,0:12:41.23,Default,,0000,0000,0000,,and then they measured the change\Nin their gene activity profile
Dialogue: 0,0:12:41.26,0:12:43.70,Default,,0000,0000,0000,,relative to when those same individuals
Dialogue: 0,0:12:43.72,0:12:46.27,Default,,0000,0000,0000,,were getting a full eight hours\Nof sleep a night.
Dialogue: 0,0:12:47.45,0:12:49.27,Default,,0000,0000,0000,,And there were two critical findings.
Dialogue: 0,0:12:50.20,0:12:55.28,Default,,0000,0000,0000,,First, a sizable and significant 711 genes
Dialogue: 0,0:12:55.30,0:12:57.63,Default,,0000,0000,0000,,were distorted in their activity,
Dialogue: 0,0:12:57.65,0:12:59.09,Default,,0000,0000,0000,,caused by a lack of sleep.
Dialogue: 0,0:12:59.92,0:13:03.05,Default,,0000,0000,0000,,The second result\Nwas that about half of those genes
Dialogue: 0,0:13:03.07,0:13:05.52,Default,,0000,0000,0000,,were actually increased in their activity.
Dialogue: 0,0:13:05.84,0:13:07.77,Default,,0000,0000,0000,,The other half were decreased.
Dialogue: 0,0:13:08.45,0:13:11.73,Default,,0000,0000,0000,,Now those genes that were switched off\Nby a lack of sleep
Dialogue: 0,0:13:11.75,0:13:15.24,Default,,0000,0000,0000,,were genes associated\Nwith your immune system,
Dialogue: 0,0:13:15.27,0:13:18.11,Default,,0000,0000,0000,,so once again, you can see\Nthat immune deficiency.
Dialogue: 0,0:13:19.35,0:13:22.42,Default,,0000,0000,0000,,In contrast, those genes\Nthat were actually upregulated
Dialogue: 0,0:13:22.44,0:13:24.82,Default,,0000,0000,0000,,or increased by way of a lack of sleep,
Dialogue: 0,0:13:24.84,0:13:28.74,Default,,0000,0000,0000,,were genes associated\Nwith the promotion of tumors,
Dialogue: 0,0:13:28.76,0:13:33.91,Default,,0000,0000,0000,,genes associated with long-term\Nchronic inflammation within the body,
Dialogue: 0,0:13:33.94,0:13:36.74,Default,,0000,0000,0000,,and genes associated with stress,
Dialogue: 0,0:13:36.76,0:13:39.79,Default,,0000,0000,0000,,and, as a consequence,\Ncardiovascular disease.
Dialogue: 0,0:13:41.17,0:13:44.83,Default,,0000,0000,0000,,There is simply no aspect of your wellness
Dialogue: 0,0:13:44.86,0:13:48.12,Default,,0000,0000,0000,,that can retreat at the sign\Nof sleep deprivation
Dialogue: 0,0:13:48.15,0:13:49.96,Default,,0000,0000,0000,,and get away unscathed.
Dialogue: 0,0:13:50.91,0:13:53.92,Default,,0000,0000,0000,,It's rather like a broken\Nwater pipe in your home.
Dialogue: 0,0:13:53.94,0:13:57.59,Default,,0000,0000,0000,,Sleep loss will leak down\Ninto every nook and cranny
Dialogue: 0,0:13:57.61,0:13:59.100,Default,,0000,0000,0000,,of your physiology,
Dialogue: 0,0:14:00.02,0:14:03.93,Default,,0000,0000,0000,,even tampering with\Nthe very DNA nucleic alphabet
Dialogue: 0,0:14:03.95,0:14:06.79,Default,,0000,0000,0000,,that spells out\Nyour daily health narrative.
Dialogue: 0,0:14:09.87,0:14:12.55,Default,,0000,0000,0000,,And at this point, you may be thinking,
Dialogue: 0,0:14:12.57,0:14:15.10,Default,,0000,0000,0000,,"Oh my goodness,\Nhow do I start to get better sleep?
Dialogue: 0,0:14:15.13,0:14:17.37,Default,,0000,0000,0000,,What are you tips for good sleep?"
Dialogue: 0,0:14:18.08,0:14:22.56,Default,,0000,0000,0000,,Well, beyond avoiding\Nthe damaging and harmful impact
Dialogue: 0,0:14:22.58,0:14:25.50,Default,,0000,0000,0000,,of alcohol and caffeine on sleep,
Dialogue: 0,0:14:25.52,0:14:27.96,Default,,0000,0000,0000,,and if you're struggling\Nwith sleep at night,
Dialogue: 0,0:14:27.99,0:14:30.17,Default,,0000,0000,0000,,avoiding naps during the day,
Dialogue: 0,0:14:30.19,0:14:32.33,Default,,0000,0000,0000,,I have two pieces of advice for you.
Dialogue: 0,0:14:33.10,0:14:35.92,Default,,0000,0000,0000,,The first is regularity.
Dialogue: 0,0:14:35.94,0:14:39.34,Default,,0000,0000,0000,,Go to bed at the same time,\Nwake up at the same time,
Dialogue: 0,0:14:39.37,0:14:42.43,Default,,0000,0000,0000,,no matter whether\Nit's the weekday or the weekend.
Dialogue: 0,0:14:42.45,0:14:45.20,Default,,0000,0000,0000,,Regularity is king,
Dialogue: 0,0:14:45.22,0:14:47.18,Default,,0000,0000,0000,,and it will anchor your sleep
Dialogue: 0,0:14:47.21,0:14:50.52,Default,,0000,0000,0000,,and improve the quantity\Nand the quality of that sleep.
Dialogue: 0,0:14:52.37,0:14:55.05,Default,,0000,0000,0000,,The second is keep it cool.
Dialogue: 0,0:14:56.09,0:14:58.52,Default,,0000,0000,0000,,Your body needs to drop\Nits core temperature
Dialogue: 0,0:14:58.54,0:15:02.75,Default,,0000,0000,0000,,by about two to three degrees\NFahrenheit to initiate sleep
Dialogue: 0,0:15:02.78,0:15:04.86,Default,,0000,0000,0000,,and then to stay asleep,
Dialogue: 0,0:15:04.88,0:15:07.37,Default,,0000,0000,0000,,and it's the reason\Nyou will always find it easier
Dialogue: 0,0:15:07.40,0:15:09.78,Default,,0000,0000,0000,,to fall asleep in a room that's too cold
Dialogue: 0,0:15:09.80,0:15:11.04,Default,,0000,0000,0000,,than too hot.
Dialogue: 0,0:15:12.01,0:15:15.53,Default,,0000,0000,0000,,So aim for a bedroom temperature\Nof around 65 degrees,
Dialogue: 0,0:15:15.55,0:15:17.51,Default,,0000,0000,0000,,or about 18 degrees Celsius.
Dialogue: 0,0:15:17.53,0:15:20.30,Default,,0000,0000,0000,,That's going to be optimal\Nfor the sleep of most people.
Dialogue: 0,0:15:22.45,0:15:25.94,Default,,0000,0000,0000,,And then finally,\Nin taking a step back, then,
Dialogue: 0,0:15:25.97,0:15:29.16,Default,,0000,0000,0000,,what is the mission-critical\Nstatement here?
Dialogue: 0,0:15:30.77,0:15:32.99,Default,,0000,0000,0000,,Well, I think it may be this:
Dialogue: 0,0:15:33.01,0:15:38.28,Default,,0000,0000,0000,,sleep, unfortunately,\Nis not an optional lifestyle luxury.
Dialogue: 0,0:15:39.10,0:15:43.65,Default,,0000,0000,0000,,Sleep is a nonnegotiable\Nbiological necessity.
Dialogue: 0,0:15:44.89,0:15:48.48,Default,,0000,0000,0000,,It is your life-support system,
Dialogue: 0,0:15:48.51,0:15:53.14,Default,,0000,0000,0000,,and it is Mother Nature's\Nbest effort yet at immortality.
Dialogue: 0,0:15:54.71,0:15:59.22,Default,,0000,0000,0000,,And the decimation of sleep\Nthroughout industrialized nations
Dialogue: 0,0:15:59.25,0:16:04.47,Default,,0000,0000,0000,,is having a catastrophic impact\Non our health, our wellness,
Dialogue: 0,0:16:04.49,0:16:07.16,Default,,0000,0000,0000,,even the safety and the education\Nof our children.
Dialogue: 0,0:16:08.32,0:16:11.34,Default,,0000,0000,0000,,It's a silent sleep loss epidemic,
Dialogue: 0,0:16:11.36,0:16:14.73,Default,,0000,0000,0000,,and it's fast becoming one of the greatest\Npublic health challenges
Dialogue: 0,0:16:14.75,0:16:17.47,Default,,0000,0000,0000,,that we face in the 21st century.
Dialogue: 0,0:16:20.29,0:16:25.38,Default,,0000,0000,0000,,I believe it is now time for us\Nto reclaim our right
Dialogue: 0,0:16:25.40,0:16:26.87,Default,,0000,0000,0000,,to a full night of sleep,
Dialogue: 0,0:16:28.01,0:16:30.17,Default,,0000,0000,0000,,and without embarrassment
Dialogue: 0,0:16:30.19,0:16:33.59,Default,,0000,0000,0000,,or that unfortunate stigma of laziness.
Dialogue: 0,0:16:34.64,0:16:40.62,Default,,0000,0000,0000,,And in doing so, we can be reunited\Nwith the most powerful elixir of life,
Dialogue: 0,0:16:42.04,0:16:44.74,Default,,0000,0000,0000,,the Swiss Army knife\Nof health, as it were.
Dialogue: 0,0:16:46.67,0:16:49.31,Default,,0000,0000,0000,,And with that soapbox rant over,
Dialogue: 0,0:16:49.34,0:16:51.43,Default,,0000,0000,0000,,I will simply say, good night, good luck,
Dialogue: 0,0:16:51.45,0:16:52.60,Default,,0000,0000,0000,,and above all ...
Dialogue: 0,0:16:54.89,0:16:56.65,Default,,0000,0000,0000,,I do hope you sleep well.
Dialogue: 0,0:16:56.68,0:16:58.03,Default,,0000,0000,0000,,Thank you very much indeed.
Dialogue: 0,0:16:58.06,0:17:02.59,Default,,0000,0000,0000,,(Applause)
Dialogue: 0,0:17:02.61,0:17:03.77,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:17:03.79,0:17:06.64,Default,,0000,0000,0000,,(Applause)
Dialogue: 0,0:17:06.66,0:17:08.20,Default,,0000,0000,0000,,Thank you so much.
Dialogue: 0,0:17:08.23,0:17:10.97,Default,,0000,0000,0000,,David Biello: No, no, no.\NStay there for a second.
Dialogue: 0,0:17:10.99,0:17:13.55,Default,,0000,0000,0000,,Good job not running away, though.\NI appreciate that.
Dialogue: 0,0:17:13.57,0:17:14.81,Default,,0000,0000,0000,,So that was terrifying.
Dialogue: 0,0:17:14.84,0:17:17.93,Default,,0000,0000,0000,,Matt Walker: You're welcome.\NDB: Yes, thank you, thank you.
Dialogue: 0,0:17:18.31,0:17:23.49,Default,,0000,0000,0000,,Since we can't catch up on sleep,\Nwhat are we supposed to do?
Dialogue: 0,0:17:23.51,0:17:27.05,Default,,0000,0000,0000,,What do we do when we're, like,\Ntossing and turning in bed late at night
Dialogue: 0,0:17:27.07,0:17:30.13,Default,,0000,0000,0000,,or doing shift work or whatever else?
Dialogue: 0,0:17:30.16,0:17:32.50,Default,,0000,0000,0000,,MW: So you're right,\Nwe can't catch up on sleep.
Dialogue: 0,0:17:32.52,0:17:33.85,Default,,0000,0000,0000,,Sleep is not like the bank.
Dialogue: 0,0:17:33.87,0:17:35.91,Default,,0000,0000,0000,,You can't accumulate a debt
Dialogue: 0,0:17:35.93,0:17:38.63,Default,,0000,0000,0000,,and then hope to pay it off\Nat a later point in time.
Dialogue: 0,0:17:38.65,0:17:41.79,Default,,0000,0000,0000,,I should also note the reason\Nthat it's so catastrophic
Dialogue: 0,0:17:41.82,0:17:44.87,Default,,0000,0000,0000,,and that our health\Ndeteriorates so quickly,
Dialogue: 0,0:17:44.90,0:17:47.63,Default,,0000,0000,0000,,first, it's because human beings\Nare the only species
Dialogue: 0,0:17:47.66,0:17:50.14,Default,,0000,0000,0000,,that deliberately deprive\Nthemselves of sleep
Dialogue: 0,0:17:50.16,0:17:52.55,Default,,0000,0000,0000,,for no apparent reason.
Dialogue: 0,0:17:52.57,0:17:53.72,Default,,0000,0000,0000,,DB: Because we're smart.
Dialogue: 0,0:17:53.75,0:17:58.57,Default,,0000,0000,0000,,MW: And I make that point\Nbecause it means that Mother Nature,
Dialogue: 0,0:17:58.60,0:18:00.29,Default,,0000,0000,0000,,throughout the course of evolution,
Dialogue: 0,0:18:00.31,0:18:04.61,Default,,0000,0000,0000,,has never had to face the challenge\Nof this thing called sleep deprivation.
Dialogue: 0,0:18:05.30,0:18:08.71,Default,,0000,0000,0000,,So she's never developed a safety net,
Dialogue: 0,0:18:08.73,0:18:10.86,Default,,0000,0000,0000,,and that's why when you undersleep,
Dialogue: 0,0:18:10.88,0:18:15.22,Default,,0000,0000,0000,,things just sort of implode so quickly,\Nboth within the brain and the body.
Dialogue: 0,0:18:15.24,0:18:18.01,Default,,0000,0000,0000,,So you just have to prioritize.
Dialogue: 0,0:18:18.04,0:18:21.34,Default,,0000,0000,0000,,DB: OK, but tossing and turning in bed,
Dialogue: 0,0:18:21.36,0:18:22.78,Default,,0000,0000,0000,,what do I do?
Dialogue: 0,0:18:22.80,0:18:27.42,Default,,0000,0000,0000,,MW: So if you are staying in bed\Nawake for too long,
Dialogue: 0,0:18:27.44,0:18:30.70,Default,,0000,0000,0000,,you should get out of bed\Nand go to a different room
Dialogue: 0,0:18:30.72,0:18:32.03,Default,,0000,0000,0000,,and do something different.
Dialogue: 0,0:18:32.06,0:18:36.38,Default,,0000,0000,0000,,The reason is because your brain\Nwill very quickly associate your bedroom
Dialogue: 0,0:18:36.40,0:18:38.72,Default,,0000,0000,0000,,with the place of wakefulness,
Dialogue: 0,0:18:38.74,0:18:41.43,Default,,0000,0000,0000,,and you need to break that association.
Dialogue: 0,0:18:41.46,0:18:44.35,Default,,0000,0000,0000,,So only return to bed when you are sleepy,
Dialogue: 0,0:18:44.38,0:18:47.92,Default,,0000,0000,0000,,and that way you will relearn\Nthe association that you once had,
Dialogue: 0,0:18:47.94,0:18:50.45,Default,,0000,0000,0000,,which is your bed is the place of sleep.
Dialogue: 0,0:18:50.47,0:18:52.13,Default,,0000,0000,0000,,So the analogy would be,
Dialogue: 0,0:18:52.16,0:18:55.73,Default,,0000,0000,0000,,you'd never sit at the dinner table,\Nwaiting to get hungry,
Dialogue: 0,0:18:55.76,0:18:58.72,Default,,0000,0000,0000,,so why would you lie in bed,\Nwaiting to get sleepy?
Dialogue: 0,0:18:59.55,0:19:01.55,Default,,0000,0000,0000,,DB: Well, thank you for that wake-up call.
Dialogue: 0,0:19:01.57,0:19:02.74,Default,,0000,0000,0000,,Great job, Matt.
Dialogue: 0,0:19:02.76,0:19:04.96,Default,,0000,0000,0000,,MW: You're very welcome.\NThank you very much.