TED 테드로 영어공부 하기 Sleep is your superpower by Matt Walker

안녕하세요, Davey 입니다. 이번에도 잠에 관련된 TED 강연을 포스팅 하도록 하겠습니다. 지난 번에 올린 영상 내용과는 약간은 겹치는 부분은 있지만, 이 영상에서도 나름대로 저희가 얻어갈게 있다라고 생각하여, 포스팅하게 되었습니다. 그리고, TED 영상을 접해서 공부하는 이유가 영어 능력 향상이 제일 첫 번째 목표 이기에, 약간은 비슷하지만, 많은 양의 script를 접하는게 좋다고 생각합니다.

일단, TED Title은 "Sleep is your superpower" 입니다.  관련 TED 영상 Link는 아래 Link 참조 해주세요.

 

www.ted.com/talks/matt_walker_sleep_is_your_superpower

Sleep is your superpower

- 본격적으로 공부하기에 앞서, 간단하게 줄거리 설명 드리겠습니다. 일단 이전 잠에 관련된 TED 포스팅의 speaker와 동일 인물이며, 약간 영국식 발음을 사용하는 거 같습니다. 인물에 대해서 적혀있는 설명은 따로 보지 않았지만, 웬지 영국 사람일 거 같습니다. 이 부분은, 개인적으로 TED 홈페이지에 찾을 수 있으니, 생략하도록 하겠습니다. 처음에 농담아닌 농담으로, 고환에 대해서 설명을 한다고 합니다. 청중들은 재미있는 시작에 웃습니다.

 

- 그리고 곧바로, 잠이 부족한 사람들은 남성호르몬이 자신 보다 10년이나 늙은 사람의 수치 만큼 나온다고 합니다. 즉, 잠의 부족은 테스토스테론 수치를 낮춘다라고 이해하시면 될 거 같습니다. 이는 남성 뿐만 아니라, 여성에게도, 동일한 장애가 발생한다고 애기를 합니다. 그리고 오랜기간의 연구 결과를 통해서, 어떤 것을 공부하거나 배우고 나서는 꼭 잠을 자야 된다고 하네요. 저희가 기억하는 것은 단기 기억이고, 이 단기 기억을 오랜 동안의 기억하는 장기 기억 장치의 "Save" Button을 누르기 위해서는 잠을 자야된다고 합니다. 이 부분은 이 전 포스팅에도 애기한 부분이라 기억이 나실거라고 생각합니다. 혹 지난 포스팅을 공부하지 않으신 분들은 아래 Link 참조 부탁 드립니다.

 

davey.tistory.com/372?category=761425

TED 테드로 영어공부 하기 Hacking your memory with sleep by Matt Walker

- 그리고 잠을 자지 않았을 때의 뇌의 기능 저하를 애기하면서 잠의 중요성을 설명합니다. 그리고 마지막에는 잠이 안 와서 뒤척일 때는 다른 방에 가서, 주위를 환기 시켜, 잠이 올 때까지 기다렸다가, 침실로 가서 잠을 자는 루틴을 만들라고 합니다. 정말 유용한 영상이라고 생각합니다. 이 포스팅을 보시는 분들도, 영어 공부 하는 김에, 유용한 지식도 같이 얻어 가시길 바라겠습니다. 그럼 아래 script 와 제가 정리한 words 참조하여서, 영어 공부 시작하시면 됩니다. 아래 script는 TED 홈페이지 해당 speech의 Transcript 내용 참조하였습니다. 

 

 

Sleep is your superpower script and words 

 

TED 영상 사진 참조

Thank you very much. Well, I would like to start with testicles.

(Laughter)

 

testicles 고환 

 

Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more.

(Laughter)

 

In addition, men who routinely sleep just four to five hours a night will have a level of testosterone which is that of someone 10 years their senior. So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness. And we see equivalent impairments in female reproductive health caused by a lack of sleep.

 

testosterone 테스토스테론 
impairments 장애 

 

This is the best news that I have for you today.

(Laughter)

 

From this point, it may only get worse. Not only will I tell you about the wonderfully good things that happen when you get sleep, but the alarmingly bad things that happen when you don't get enough, both for your brain and for your body.

 

Let me start with the brain and the functions of learning and memory, because what we've discovered over the past 10 or so years is that you need sleep after learning to essentially hit the save button on those new memories so that you don't forget. But recently, we discovered that you also need sleep before learning to actually prepare your brain, almost like a dry sponge ready to initially soak up new information. And without sleep, the memory circuits of the brain essentially become waterlogged, as it were, and you can't absorb new memories.

 

 

So let me show you the data. Here in this study, we decided to test the hypothesis that pulling the all-nighter was a good idea. So we took a group of individuals and we assigned them to one of two experimental groups: a sleep group and a sleep deprivation group. Now the sleep group, they're going to get a full eight hours of slumber, but the deprivation group, we're going to keep them awake in the laboratory, under full supervision. There's no naps or caffeine, by the way, so it's miserable for everyone involved. And then the next day, we're going to place those participants inside an MRI scanner and we're going to have them try and learn a whole list of new facts as we're taking snapshots of brain activity. And then we're going to test them to see how effective that learning has been. And that's what you're looking at here on the vertical axis. And when you put those two groups head to head, what you find is a quite significant, 40-percent deficit in the ability of the brain to make new memories without sleep.

 

hypothesis 가설, 추정, 추측 
vertical axis 수직축 
deficit 적자, 부족액, 결손 

 

I think this should be concerning, considering what we know is happening to sleep in our education populations right now. In fact, to put that in context, it would be the difference in a child acing an exam versus failing it miserably -- 40 percent. And we've gone on to discover what goes wrong within your brain to produce these types of learning disabilities. And there's a structure that sits on the left and the right side of your brain, called the hippocampus. And you can think of the hippocampus almost like the informational inbox of your brain. It's very good at receiving new memory files and then holding on to them. And when you look at this structure in those people who'd had a full night of sleep, we saw lots of healthy learning-related activity. Yet in those people who were sleep-deprived, we actually couldn't find any significant signal whatsoever. So it's almost as though sleep deprivation had shut down your memory inbox, and any new incoming files -- they were just being bounced. You couldn't effectively commit new experiences to memory.

 

versus ~ 대 
be bounced 제거되다, 반송되다 

 

TED 영상 사진 참조

So that's the bad that can happen if I were to take sleep away from you, but let me just come back to that control group for a second. Do you remember those folks that got a full eight hours of sleep? Well, we can ask a very different question: What is it about the physiological quality of your sleep when you do get it that restores and enhances your memory and learning ability each and every day? And by placing electrodes all over the head, what we've discovered is that there are big, powerful brainwaves that happen during the very deepest stages of sleep that have riding on top of them these spectacular bursts of electrical activity that we call sleep spindles. And it's the combined quality of these deep-sleep brainwaves that acts like a file-transfer mechanism at night, shifting memories from a short-term vulnerable reservoir to a more permanent long-term storage site within the brain, and therefore protecting them, making them safe. And it is important that we understand what during sleep actually transacts these memory benefits, because there are real medical and societal implications.

 

spectacular 장관을 이루는, 극적인 
reservoir 저수지, 급수장, 저장소 
transact 처리하다, 거래하다. 
societal 사회의 

TED 영상 사진 참조

 

And let me just tell you about one area that we've moved this work out into, clinically, which is the context of aging and dementia. Because it's of course no secret that, as we get older, our learning and memory abilities begin to fade and decline. But what we've also discovered is that a physiological signature of aging is that your sleep gets worse, especially that deep quality of sleep that I was just discussing. And only last year, we finally published evidence that these two things, they're not simply co-occurring, they are significantly interrelated. And it suggests that the disruption of deep sleep is an underappreciated factor that is contributing to cognitive decline or memory decline in aging, and most recently we've discovered, in Alzheimer's disease as well.

 

Now, I know this is remarkably depressing news. It's in the mail. It's coming at you. But there's a potential silver lining here. Unlike many of the other factors that we know are associated with aging, for example changes in the physical structure of the brain, that's fiendishly difficult to treat. But that sleep is a missing piece in the explanatory puzzle of aging and Alzheimer's is exciting because we may be able to do something about it.

 

And one way that we are approaching this at my sleep center is not by using sleeping pills, by the way. Unfortunately, they are blunt instruments that do not produce naturalistic sleep. Instead, we're actually developing a method based on this. It's called direct current brain stimulation. You insert a small amount of voltage into the brain, so small you typically don't feel it, but it has a measurable impact. Now if you apply this stimulation during sleep in young, healthy adults, as if you're sort of singing in time with those deep-sleep brainwaves, not only can you amplify the size of those deep-sleep brainwaves, but in doing so, we can almost double the amount of memory benefit that you get from sleep. The question now is whether we can translate this same affordable, potentially portable piece of technology into older adults and those with dementia. Can we restore back some healthy quality of deep sleep, and in doing so, can we salvage aspects of their learning and memory function? That is my real hope now. That's one of our moon-shot goals, as it were.

 

blunt 무딘, 뭉퉁한 
affordable 알맞은 
salvage 구조 

 

So that's an example of sleep for your brain, but sleep is just as essential for your body. We've already spoken about sleep loss and your reproductive system. Or I could tell you about sleep loss and your cardiovascular system, and that all it takes is one hour. Because there is a global experiment performed on 1.6 billion people across 70 countries twice a year, and it's called daylight saving time. Now, in the spring, when we lose one hour of sleep, we see a subsequent 24-percent increase in heart attacks that following day. In the autumn, when we gain an hour of sleep, we see a 21-percent reduction in heart attacks. Isn't that incredible? And you see exactly the same profile for car crashes, road traffic accidents, even suicide rates.

 

But as a deeper dive, I want to focus on this: sleep loss and your immune system. And here, I'll introduce these delightful blue elements in the image. They are called natural killer cells, and you can think of natural killer cells almost like the secret service agents of your immune system. They are very good at identifying dangerous, unwanted elements and eliminating them. In fact, what they're doing here is destroying a cancerous tumor mass. So what you wish for is a virile set of these immune assassins at all times, and tragically, that's what you don't have if you're not sleeping enough.

 

virile 정력이 넘치는 

 

TED 영상 사진 참조

So here in this experiment, you're not going to have your sleep deprived for an entire night, you're simply going to have your sleep restricted to four hours for one single night, and then we're going to look to see what's the percent reduction in immune cell activity that you suffer. And it's not small -- it's not 10 percent, it's not 20 percent. There was a 70-percent drop in natural killer cell activity. That's a concerning state of immune deficiency, and you can perhaps understand why we're now finding significant links between short sleep duration and your risk for the development of numerous forms of cancer. Currently, that list includes cancer of the bowel, cancer of the prostate and cancer of the breast. In fact, the link between a lack of sleep and cancer is now so strong that the World Health Organization has classified any form of nighttime shift work as a probable carcinogen, because of a disruption of your sleep-wake rhythms.

 

bowel 창자, 장 
prostate 전립선 
carcinogen 발암물질 

 

So you may have heard of that old maxim that you can sleep when you're dead. Well, I'm being quite serious now -- it is mortally unwise advice. We know this from epidemiological studies across millions of individuals. There's a simple truth: the shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.

 

mortally 치명적으로, 극도로 

 

And if increasing your risk for the development of cancer or even Alzheimer's disease were not sufficiently disquieting, we have since discovered that a lack of sleep will even erode the very fabric of biological life itself, your DNA genetic code. So here in this study, they took a group of healthy adults and they limited them to six hours of sleep a night for one week, and then they measured the change in their gene activity profile relative to when those same individuals were getting a full eight hours of sleep a night. And there were two critical findings. First, a sizable and significant 711 genes were distorted in their activity, caused by a lack of sleep. The second result was that about half of those genes were actually increased in their activity. The other half were decreased.

 

disquieting 동요, 불안하게 하다 
erode 침식하다, 부식하다 
fabric 직물, 천 
gene 유전자 

 

 

Now those genes that were switched off by a lack of sleep were genes associated with your immune system, so once again, you can see that immune deficiency. In contrast, those genes that were actually upregulated or increased by way of a lack of sleep, were genes associated with the promotion of tumors, genes associated with long-term chronic inflammation within the body, and genes associated with stress, and, as a consequence, cardiovascular disease. There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed. It's rather like a broken water pipe in your home. Sleep loss will leak down into every nook and cranny of your physiology, even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.

 

chronic inflammation 만성 염증 
unscathed 상처가 없는 
nook 구석,구석진 곳 
cranny 갈라진 틈, 구석 
physiology 생리학, 생리기능 
tamper 성격, 기질, 기분 
nucleic 핵 

 

And at this point, you may be thinking, "Oh my goodness, how do I start to get better sleep? What are you tips for good sleep?" Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep, and if you're struggling with sleep at night, avoiding naps during the day, I have two pieces of advice for you.

 

The first is regularity. Go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend. Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep. The second is keep it cool. Your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate sleep and then to stay asleep, and it's the reason you will always find it easier to fall asleep in a room that's too cold than too hot. So aim for a bedroom temperature of around 65 degrees, or about 18 degrees Celsius. That's going to be optimal for the sleep of most people.

 

optimal 최선의, 가장 바람직한 

 

And then finally, in taking a step back, then, what is the mission-critical statement here? Well, I think it may be this: sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life-support system, and it is Mother Nature's best effort yet at immortality. And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and the education of our children. It's a silent sleep loss epidemic, and it's fast becoming one of the greatest public health challenges that we face in the 21st century.

 

catastrophic 비참한, 비극적인 

 

I believe it is now time for us to reclaim our right to a full night of sleep, and without embarrassment or that unfortunate stigma of laziness. And in doing so, we can be reunited with the most powerful elixir of life, the Swiss Army knife of health, as it were.

 

elixir 만능약, 특효약 

 

And with that soapbox rant over, I will simply say, good night, good luck, and above all ... I do hope you sleep well.

 

soapbox 가두연설 
rant 큰소리로 말하다, 호언장담하다 

 

 

Thank you very much indeed.

 

(Applause)

 

Thank you.

 

 (Applause)

 

Thank you so much.

 

David Biello: No, no, no. Stay there for a second. Good job not running away, though. I appreciate that. So that was terrifying.

 

Matt Walker: You're welcome. DB: Yes, thank you, thank you. Since we can't catch up on sleep, what are we supposed to do? What do we do when we're, like, tossing and turning in bed late at night or doing shift work or whatever else?

 

toss 뒤척거리다, 던지다 

 

 

MW: So you're right, we can't catch up on sleep. Sleep is not like the bank. You can't accumulate a debt and then hope to pay it off at a later point in time. I should also note the reason that it's so catastrophic and that our health deteriorates so quickly, first, it's because human beings are the only species that deliberately deprive themselves of sleep for no apparent reason.

 

deliberately 의도적으로 

 

DB: Because we're smart.

 

MW: And I make that point because it means that Mother Nature, throughout the course of evolution, has never had to face the challenge of this thing called sleep deprivation. So she's never developed a safety net, and that's why when you undersleep, things just sort of implode so quickly, both within the brain and the body. So you just have to prioritize.

 

implode 내파하다 

 

DB: OK, but tossing and turning in bed, what do I do?

 

MW: So if you are staying in bed awake for too long, you should get out of bed and go to a different room and do something different. The reason is because your brain will very quickly associate your bedroom with the place of wakefulness, and you need to break that association. So only return to bed when you are sleepy, and that way you will relearn the association that you once had, which is your bed is the place of sleep. So the analogy would be, you'd never sit at the dinner table, waiting to get hungry, so why would you lie in bed, waiting to get sleepy?

 

analogy 비유, 유추, 유사 

 

TED 영상 사진 참조

DB: Well, thank you for that wake-up call. Great job, Matt.

 

MW: You're very welcome. Thank you very much.

 

 

 이상입니다. 이전 포스팅은 짦막하게, 정리가 되어 있어서, 읽는 것도 부담이 되지 않고, 단어 찾는 것도 부담 되지 않았는데, 이건 약간 길어서, 공부하실 때 좀 부담이 되실 거라고 생각합니다. 하지만, 이 전 포스팅을 보고, 나름대로, 잠에 대해서 궁금하셨던 분들이라면 수월하게 공부하셨을 거라고 생각합니다. 정말 잠의 중요성에 대해서 절실히 깨달았고, 어떻게 잠을 자는 습관을 올바르게 만들고, 올바르게 만든 습관을 어떻게 지속적으로 유지할 지를 고민해봐야 될 거 같습니다.

 

 

오늘도 밤 10시가 넘도록 포스팅을 작성하고 있는데, 빨리 마무리 하고 자야겠네요. 여러분들도, 자신의 잠 습관에 대해서 고민해보시고, 더 업그레이든 뇌를 가지고 같이 열심히 공부해서, 같이 성장하시죠. 감사합니다.

 

제 Posting이 조금이나마 정보 전달에 도움이 되셨길 빌며, 되셨다면, 구독, 댓글, 공감 3종 세트 부탁 드립니다. 감사합니다.

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