[Script Info]
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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.07,0:00:08.18,Default,,0000,0000,0000,,>> We spend one-third of life sleeping.
Dialogue: 0,0:00:08.87,0:00:13.67,Default,,0000,0000,0000,,The following videos will discuss why sleep\Nis important, what we know about the biology
Dialogue: 0,0:00:13.67,0:00:16.39,Default,,0000,0000,0000,,of sleep, and what are some\Nof the common sleep disorders.
Dialogue: 0,0:00:17.18,0:00:20.37,Default,,0000,0000,0000,,We hope that you will have a better\Nunderstanding of the benefits of sleep
Dialogue: 0,0:00:20.37,0:00:23.67,Default,,0000,0000,0000,,and how to make sure you are getting\Nthe right amount of quality sleep
Dialogue: 0,0:00:23.67,0:00:25.73,Default,,0000,0000,0000,,to maximize your health and happiness.
Dialogue: 0,0:00:33.07,0:00:36.21,Default,,0000,0000,0000,,You might have wondered, as many\Npeople do, why we need to sleep.
Dialogue: 0,0:00:36.74,0:00:38.34,Default,,0000,0000,0000,,Why is it so important?
Dialogue: 0,0:00:38.91,0:00:42.90,Default,,0000,0000,0000,,You will spend nearly a third of your\Nlife sleeping, that's a lot of time.
Dialogue: 0,0:00:44.56,0:00:48.40,Default,,0000,0000,0000,,Think about it, when you sleep, you're\Nunaware of your external surroundings.
Dialogue: 0,0:00:48.97,0:00:51.08,Default,,0000,0000,0000,,You lose all perception of the outside world.
Dialogue: 0,0:00:51.52,0:00:55.30,Default,,0000,0000,0000,,In fact, as soon as you fall asleep,\Nmost of your senses are turned off.
Dialogue: 0,0:00:55.87,0:00:59.95,Default,,0000,0000,0000,,You're unaware of the sights, and the\Nsounds, and the smells around you.
Dialogue: 0,0:01:01.94,0:01:06.39,Default,,0000,0000,0000,,This is an extremely dangerous state\Nto be in, especially if you're prey
Dialogue: 0,0:01:06.39,0:01:08.09,Default,,0000,0000,0000,,to a larger animal on a food chain.
Dialogue: 0,0:01:08.79,0:01:12.92,Default,,0000,0000,0000,,This is why most animals find a safe\Nplace to sleep, why we, as human,
Dialogue: 0,0:01:13.21,0:01:14.69,Default,,0000,0000,0000,,sleep in room in safe environment.
Dialogue: 0,0:01:15.28,0:01:17.69,Default,,0000,0000,0000,,Why would you naturally turn\Noff all of your senses
Dialogue: 0,0:01:17.96,0:01:20.42,Default,,0000,0000,0000,,if sleep weren't critically\Nimportant for maintaining health.
Dialogue: 0,0:01:21.15,0:01:24.70,Default,,0000,0000,0000,,This gives you reason to learn\Nabout sleep and all of its benefits.
Dialogue: 0,0:01:26.85,0:01:29.09,Default,,0000,0000,0000,,Sleep increases your concentration levels.
Dialogue: 0,0:01:29.70,0:01:34.97,Default,,0000,0000,0000,,This allows you to learn and focus in\Nschool, it boosts your immune system
Dialogue: 0,0:01:34.97,0:01:38.98,Default,,0000,0000,0000,,so that you can avoid getting sick, and\Nthirdly, it increases your emotional wellbeing.
Dialogue: 0,0:01:44.23,0:01:47.13,Default,,0000,0000,0000,,During sleep, human growth hormone\Nis released from your brain.
Dialogue: 0,0:01:47.55,0:01:50.90,Default,,0000,0000,0000,,It helps your body grow, repair\Ndamage, and build muscle.
Dialogue: 0,0:01:53.96,0:01:58.49,Default,,0000,0000,0000,,The most important function of sleep on the\Nbrain is its role in learning and memory.
Dialogue: 0,0:01:59.05,0:02:01.93,Default,,0000,0000,0000,,Memory formation is broken\Ndown into three processes.
Dialogue: 0,0:02:02.75,0:02:04.13,Default,,0000,0000,0000,,The first is encoding.
Dialogue: 0,0:02:04.86,0:02:07.63,Default,,0000,0000,0000,,This happens when you're awake\Nand take in new information.
Dialogue: 0,0:02:08.19,0:02:09.79,Default,,0000,0000,0000,,The second is consolidation.
Dialogue: 0,0:02:10.44,0:02:13.62,Default,,0000,0000,0000,,This happens when you sleep, and the\Nnew information is stored in your brain.
Dialogue: 0,0:02:14.12,0:02:19.04,Default,,0000,0000,0000,,The third is retrieval, which is when the\Nstored information in your brain is accessed
Dialogue: 0,0:02:19.04,0:02:22.31,Default,,0000,0000,0000,,and recalled or, in other words,\Nwhen you remember the information.
Dialogue: 0,0:02:23.48,0:02:26.86,Default,,0000,0000,0000,,The deepest stage of non-REM\Nsleep, known as slow wave sleep,
Dialogue: 0,0:02:27.39,0:02:29.31,Default,,0000,0000,0000,,is when memory consolidation happens.
Dialogue: 0,0:02:29.97,0:02:30.84,Default,,0000,0000,0000,,How does this work?
Dialogue: 0,0:02:31.93,0:02:35.16,Default,,0000,0000,0000,,Sleep promotes the formation of new\Nconnections between brain cells.
Dialogue: 0,0:02:35.78,0:02:37.59,Default,,0000,0000,0000,,These connections are called synapses.
Dialogue: 0,0:02:38.09,0:02:40.03,Default,,0000,0000,0000,,Synapses are where your memories are stored.
Dialogue: 0,0:02:40.03,0:02:45.81,Default,,0000,0000,0000,,It's been found that more synapses are formed\Nwhen well-rested versus a sleep deprived state.
Dialogue: 0,0:02:46.55,0:02:50.60,Default,,0000,0000,0000,,Therefore, when studying for exams, you\Nshould keep in mind that an extra hour
Dialogue: 0,0:02:50.60,0:02:53.33,Default,,0000,0000,0000,,of late-night studying might\Nbe doing more harm than good.
Dialogue: 0,0:02:54.57,0:02:57.21,Default,,0000,0000,0000,,You might be surprised that\Nwhile sleep is a natural process,
Dialogue: 0,0:02:57.46,0:03:00.47,Default,,0000,0000,0000,,more than half of all adults claim\Nthat they do not get enough sleep.
Dialogue: 0,0:03:00.92,0:03:03.98,Default,,0000,0000,0000,,This is why it's so important that you\Nlearn about the mechanisms of sleep.
Dialogue: 0,0:03:08.37,0:03:13.16,Default,,0000,0000,0000,,The amount of sleep you need actually changes\Nthroughout your life; depending on your age
Dialogue: 0,0:03:13.57,0:03:15.55,Default,,0000,0000,0000,,and how much energy you expend in a day.
Dialogue: 0,0:03:15.67,0:03:19.27,Default,,0000,0000,0000,,Infants need about 16 hours of sleep a day,
Dialogue: 0,0:03:19.76,0:03:22.21,Default,,0000,0000,0000,,while teenagers need about\Nnine hours on average.
Dialogue: 0,0:03:22.91,0:03:25.65,Default,,0000,0000,0000,,Adults tend to only need about\Nseven to eight hours a night.
Dialogue: 0,0:03:27.62,0:03:30.16,Default,,0000,0000,0000,,The amount of sleep you need also increases
Dialogue: 0,0:03:30.50,0:03:32.73,Default,,0000,0000,0000,,if you've been deprived of\Nsleep in the previous days.
Dialogue: 0,0:03:33.32,0:03:37.88,Default,,0000,0000,0000,,On average, you should get one hour of\Nsleep for every two hours you spend awake.
Dialogue: 0,0:03:38.34,0:03:40.04,Default,,0000,0000,0000,,This is a 1:2 ratio.
Dialogue: 0,0:03:41.17,0:03:43.85,Default,,0000,0000,0000,,So, say your day is 16 hours long.
Dialogue: 0,0:03:44.56,0:03:49.40,Default,,0000,0000,0000,,You wake up at 7 A.M. and you\Ngo to bed at 11 P.M. This means
Dialogue: 0,0:03:49.40,0:03:53.56,Default,,0000,0000,0000,,that you should get 16 divided\Nby 2, which is 8 hours of sleep.
Dialogue: 0,0:03:54.43,0:03:58.70,Default,,0000,0000,0000,,This is a good way to keep track of how\Nmuch sleep you need on a day to day basis.