The brain benefits of deep sleep -- and how to get more of it
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0:01 - 0:05What if you could make
your sleep more efficient? -
0:05 - 0:07As a sleep scientist,
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0:07 - 0:10this is the question
that has captivated me -
0:10 - 0:12for the past 10 years.
-
0:12 - 0:17Because while the lightbulb
and technology have brought about a world -
0:17 - 0:20of 24-hour work and productivity,
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0:20 - 0:22it has come at the cost
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0:22 - 0:25of our naturally occurring
circadian rhythm -
0:25 - 0:28and our body's need for sleep.
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0:29 - 0:32The circadian rhythm dictates
our energy level throughout the day, -
0:32 - 0:37and only recently we've been conducting
a global experiment on this rhythm, -
0:37 - 0:39which is putting our sleep health
-
0:39 - 0:43and ultimately
our life quality in jeopardy. -
0:44 - 0:45Because of this,
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0:46 - 0:48we aren't getting the sleep we need,
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0:48 - 0:51with the average American
sleeping a whole hour less -
0:51 - 0:54than they did in the 1940s.
-
0:54 - 0:55For some reason,
-
0:55 - 0:57we decided to wear it as a badge of honor
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0:58 - 1:00that we can get by on not enough sleep.
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1:00 - 1:04This all adds up to a real health crisis.
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1:05 - 1:09Most of us know that poor sleep
is linked to diseases -
1:09 - 1:11like Alzheimer's, cardiovascular disease,
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1:11 - 1:13stroke and diabetes.
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1:14 - 1:18And if you go untreated
with a sleep disorder like sleep apnea, -
1:18 - 1:20you're more likely
to get many of these illnesses. -
1:21 - 1:25But did you know about sleep's impact
on your mental states? -
1:26 - 1:31Poor sleep makes us
make risky, rash decisions -
1:31 - 1:34and is a drain
on our capacity for empathy. -
1:35 - 1:40When sleep deprivation literally makes us
more sensitive to our own pain, -
1:40 - 1:44it's not so surprising that we have
a hard time relating to others -
1:44 - 1:47and just generally
being a good and healthy person -
1:47 - 1:49when we're sleep-deprived.
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1:50 - 1:52Scientists are now starting to understand
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1:52 - 1:54how not only the quantity
-
1:55 - 1:59but also the quality of sleep
impacts our health and well-being. -
2:00 - 2:02My research focuses
-
2:02 - 2:07on what many scientists believe
is the most regenerative stage of sleep: -
2:07 - 2:08deep sleep.
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2:09 - 2:11We now know that generally speaking,
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2:11 - 2:14there are three stages of sleep:
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2:14 - 2:15light sleep,
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2:15 - 2:17rapid eye movement or REM
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2:17 - 2:19and deep sleep.
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2:19 - 2:25We measure these stages by connecting
electrodes to the scalp, chin and chest. -
2:26 - 2:27In light sleep and REM,
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2:27 - 2:31our brain waves are very similar
to our brain waves in waking life. -
2:32 - 2:36But our brain waves in deep sleep
have these long-burst brain waves -
2:36 - 2:39that are very different
from our waking life brain waves. -
2:39 - 2:43These long-burst brain waves
are called delta waves. -
2:45 - 2:47When we don't get the deep sleep we need,
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2:47 - 2:49it inhibits our ability to learn
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2:49 - 2:52and for our cells and bodies to recover.
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2:53 - 2:56Deep sleep is how we convert
all those interactions -
2:56 - 2:58that we make during the day
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2:58 - 3:01into our long-term memory
and personalities. -
3:01 - 3:02As we get older,
-
3:02 - 3:06we're more likely to lose
these regenerative delta waves. -
3:06 - 3:09So in way, deep sleep and delta waves
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3:09 - 3:12are actually a marker
for biological youth. -
3:14 - 3:17So naturally, I wanted to get
more deep sleep for myself -
3:17 - 3:23and I literally tried almost every gadget,
gizmo, device and hack out there -- -
3:23 - 3:25consumer-grade, clinical-grade,
-
3:25 - 3:26what have you.
-
3:27 - 3:31I learned a lot, and I found
I really do need, like most people, -
3:31 - 3:32eight hours of sleep.
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3:32 - 3:35I even shifted my circadian component
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3:35 - 3:39by changing my meals,
exercise and light exposure, -
3:39 - 3:43but I still couldn't find a way
to get a deeper night of sleep ... -
3:43 - 3:46that is until I met
Dr. Dmitry Gerashchenko -
3:46 - 3:49from Harvard Medical School.
-
3:49 - 3:52Dmitry told me about
a new finding in the literature, -
3:52 - 3:56where a lab out of Germany showed
that if you could play certain sounds -
3:56 - 3:59at the right time in people's sleep,
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3:59 - 4:02you could actually make sleep
deeper and more efficient. -
4:03 - 4:06And what's more, is that this lab showed
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4:06 - 4:09that you actually could improve
next-day memory performance -
4:09 - 4:10with this sound.
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4:11 - 4:12Dmitry and I teamed up,
-
4:12 - 4:16and we began working on a way
to build this technology. -
4:16 - 4:19With our research lab
collaborators at Penn State, -
4:20 - 4:24we designed experiments
in order to validate our system. -
4:24 - 4:27And we've since received grant funding
from the National Science Foundation -
4:28 - 4:30and the National Institute of Health
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4:30 - 4:32to develop this deep-sleep
stimulating technology. -
4:33 - 4:35Here's how it works.
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4:35 - 4:36People came into the lab
-
4:36 - 4:39and we hooked them up
to a number of devices, -
4:39 - 4:41two of which I have on right here --
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4:41 - 4:42not a fashion statement.
-
4:42 - 4:43(Laughter)
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4:44 - 4:47When we detected
that people were in deep sleep, -
4:47 - 4:50we played the deep-sleep
stimulating sounds -
4:50 - 4:52that were shown
to make them have deeper sleep. -
4:52 - 4:55I'm going to demo this sound
for you right now. -
4:56 - 5:00(Repeating sound waves)
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5:05 - 5:06Pretty weird, right?
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5:06 - 5:08(Laughter)
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5:08 - 5:13So that sound is actually at the same
burst frequency as your brain waves -
5:13 - 5:15when your brain is in deep sleep.
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5:15 - 5:19That sound pattern
actually primes your mind -
5:19 - 5:21to have more of these
regenerative delta waves. -
5:22 - 5:25When we asked participants
the next day about the sounds, -
5:25 - 5:28they were completely unaware
that we played the sounds, -
5:28 - 5:32yet their brains responded
with more of these delta waves. -
5:32 - 5:36Here's an image of someone's brain waves
from the study that we conducted. -
5:36 - 5:38See the bottom panel?
-
5:38 - 5:41This shows the sound being played
at that burst frequency. -
5:41 - 5:45Now look at the brain waves
in the upper part of the graph. -
5:45 - 5:46You can see from the graph
-
5:47 - 5:51that the sound is actually producing
more of these regenerative delta waves. -
5:52 - 5:55We learned that we could
accurately track sleep -
5:55 - 5:58without hooking people up to electrodes
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5:58 - 6:01and make people sleep deeper.
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6:01 - 6:02We're continuing to develop
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6:02 - 6:06the right sound environment
and sleep habitat -
6:06 - 6:08to improve people's sleep health.
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6:09 - 6:12Our sleep isn't
as regenerative as it could be, -
6:12 - 6:14but maybe one day soon,
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6:14 - 6:17we could wear a small device
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6:17 - 6:19and get more out of our sleep.
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6:19 - 6:20Thank you.
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6:20 - 6:24(Applause)
- Title:
- The brain benefits of deep sleep -- and how to get more of it
- Speaker:
- Dan Gartenberg
- Description:
-
There's nothing quite like a good night's sleep. What if technology could help us get more out of it? Dan Gartenberg is working on tech that stimulates deep sleep, the most regenerative stage which (among other wonderful things) might help us consolidate our memories and form our personalities. Find out more about how playing sounds that mirror brain waves during this stage might lead to deeper sleep -- and its potential benefits on our health, memory and ability to learn.
- Video Language:
- English
- Team:
- closed TED
- Project:
- TEDTalks
- Duration:
- 06:37
Brian Greene edited English subtitles for The brain benefits of deep sleep -- and how to get more of it | ||
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Brian Greene edited English subtitles for The brain benefits of deep sleep -- and how to get more of it | ||
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Joanna Pietrulewicz edited English subtitles for The brain benefits of deep sleep -- and how to get more of it | ||
Joanna Pietrulewicz edited English subtitles for The brain benefits of deep sleep -- and how to get more of it | ||
Leslie Gauthier edited English subtitles for The brain benefits of deep sleep -- and how to get more of it | ||
Leslie Gauthier edited English subtitles for The brain benefits of deep sleep -- and how to get more of it |