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What i like to do today is talk about one of my favorite subjects
And that is the neuroscience of sleep
Now there is a sound
It worked a sound
That is desperate familiar to most of us
And of course it's the sound of the alarm clock
And what that truly gasstly awful sound does is stop the single most important behavior experience that we have
And that's sleep
If you're an average of the person thirty six percent of your life will be spent to sleep
Which means that if you live to ninety
Then thirty two years
Thirty two years will have been spent entirely asleep
Now what about thirty two years is telling us that sleep at some level is important and yet for most of us
We don't get asleep a second thought we threwed away
We really just don't think about sleep
And so what i'd like to do today is change your views
Change your ideas and your thoughts about sleep
And
And the journey that i want to take you on
We need to start by going back in time
Enjoy the honey heavy dee of slulumba
Any ideas
Who said there shakespeares judice sisa
Yes
That we give you a few more quotes
O sleep
O gentle sleep
Natusofofnurse
How i friighted the she keexperiit again from i went say it the scottish play e from the same time
Sleep is the golden chathat that ties health and our bodies together extreme prophetic by thomas
Decade another elizabethand dramatist
But if we jump forward four hundred years
The tone about sleep changes
Somewhat this is from thomas
Edison
From
From the beininning of the twenty tieth century
Sleep is a criminal waste of time and a heritage from our cave days frang
And if we also jujumpinto into one thousand nine hundred and eighties
Some of you may remember that margaret factured was reported to or said sleepers for whips
And of course the infeous was is known the influst gordon gecco from wall street said money never sleeps
What do we do in the twenty enecenturturof about sleep well
Of course we use thometizen's lighbolve to invade the night and we occupy the dark
And in the process of this occupation
We've treated sleep as an illness
Almost we've we treated as an new enemy and enemy at most now i suppose we think of we tolerate the needs for sleep
And at worst perhaps many of us think of sleep as an illness that needs some sort of a cure
And our ignorance about sleep is really quite profound
Why is it
Why do we abandon sleep in our thoughts
Well
It's because you don't do anything much while you're asleep
It sues you don't eat
You don't drink
And you don't have sex
Well
Most of us anyway
And so therefore sorsorit's a complete waste of time
Right wrong
Actually sleep is an incrediby important part of our biology and neuroscientists are beginning to explain
Why it's so very important
So let's move to the brain
Now here we had a brain
This is donated by a social scientist
And they said they didn't know what it was wldn't need have to it
It so so i brow it
It
I don't think they know just okay the point
I'm trying to make
Is that when you're asleep
This thing doesn't shut down
In fact
Some errors of the brain are actually more active
During the sleep ep state than during the wakethreat state
The other thing that's really important about sleep is that it doesn't arrise from a single structure within the brain
But is to some extent network property
And if we flip the brain on its back
I love this little bit of spinal cled here
This bit here is the hypothumhere right under there is a whole raft of interesting structures
Not least the biological clock
The biypothical ical clock tell us when it's good to be up
When it's good to be asleep
And what that structure does is interact to where the whole raft m other areas within the hypothalmous
The lateral hypothuomous and their ventrilateral preotechnilogy all of those combine
And they send projections down to the brain stem here
The brain stem learn projects forward and bathes the cortex
This wonderfully wrintly bit over here with neurotransmitters that keep us awake and essentially provius with our consciousness
So sleep arises from a whole raft of different interactions within the brain
And essentially sleep is turned on an off as a result of a range of interactions in here
Okay
So whever ve got to we've said that sleep is complicated
And it takes thirty two years of our
Of our life
But when i haven't explained is what sleep is about so why do we sleep anywon't surprise any of you
That of course the scientists we don't have a consensus
There are dozens of different ideas about why you sleep
And i'm got to outline three of those
The first is sort of the restoration idea
And it's somewhat intuiative
Essentially all the stuff we burned up
During the day
We were store
We replace
We rebuild
During the night and indeed as an explanation
It goes back to our stopptle
So that's
That's two
Two thousand
Three hundred years ago
It's gone in and out of fashion
It's fashionable at the moment
Because what's been shown is what's the brain
A whole raft of genes have been shown to be turned on only during sleep and those genes are associated with restoration and meet about all it pathways
So there's good evidence for the whole restoration
Hypotheses what about energy conservation again perperhaps initive you essensenally ssleep sasacalcalies
Now when you
You did the sums though it doesn't really pan out
If you comare an individual who has slept at night or stay awake
And
And hasn't moved very much
The energy saving of sleeping is about one hundred and ten calories a night
Now that's the equivalent of a hot dog bang
Now i would say that a hot dog bn is kind of a mega return
That's such a complicated and demanding behavior asleep
So i'm less convinced by the the the energy conservation idea
But the third idea i'm quite attracted to which is brain processing and memory consolidation
What we know
Is that if after you've tried to learn a task
And you sliicked a prive individuals
The ability to learn that task is smashed
It's really hugely attannuated
So sleep and memory consolidation is also very important
However it's not just the langdown of memory and recalling it what's turned out to be really exciting
Is that our ability to come up with novel solutions to complex problems is hugely enhanced by nigheleleep in fact has been estimated to give us a free fold advantages at at at night
Enhances our creativity
What seems to be going on
Is it in the brain
Those neual connections that are important
Those ssyanefic connections that are important
Are leite and strengthened while those that are less important
Tend to sort of fade away and be less important okay
So we've had three explanations for why we might sleep
And i think the important thing to realize is that the details will vary
And it's probably we sleep from multidifferent
Different reasons
But sleep not an indulgence
It's not some sort of thing that we can take on board rather casualum
I not the sleep was once
It's not even upgragrafrom economomto business class
You know equiquient ent
It's not
It's not even an upgrade from economy to first class
The critic good thing to realize is that
If you don't sleep
You don't fly
Essentially you never get there
And what's extraordinary about much of our society
These those is that we are desperately sleeed deprived
So let's now look at sleep deprivation huge sectors of society are sleep deprived
And let's look at our sleep moneor so in the one thousand nine and fiffifties good data suggethat most of us were getting around about eight hours of sleep per night
Nowadays we sleep one and a half to two hours less every night
So we're in the sort of six and a half hours every night
League 嗯
The teenagers
It's its worse
Much worse
They need nine hours before brain performance and many of them on a school night are only getting five hours of sleep
It's simply not enough
If we think about other sectors of society
The aged um
If you aged
Then your ability to socieep in a single block is somewhat disrupted
And many sleep again less than five hours a night shift work
Shift work is exextraordinary perhaps
Twenty percent of the working population
And if body about does not shift
Or the demands of working at night
It's locked on to the same light dark cycle
That the rest of us
So when the poowd shift worker is going home to try and sleep
During the day desperately tired the body clocck is saying wake up
This is the time to be awake
So the quality of sleep you get as a night shift work is usually very poor again in that sort of fire region
And then of course tens of millions of people suffer from jet lag
So so who here here from jet lag
不起 Well
My goodness
Gracious well
Thank you very much
Dedeep
Not not falling asleep
Because that's your brain in ccraving one of the things
That the brain does is indulge in microsleeps
It's involuntary falling asleep
And you have essentially no control over it
It's inmroroleecan can be so somewhat embarrassing
But
But they also be dedely
But it's been estimated that thirty one percent of drivers will fall asleep at the wheel at least
Once in their life
And in the us
The statistics are pretty good
One hundred thousand accidents on the free way have been associated with tiddness
Loss of vigilance and falling aca one thousand of years
Extraordinme at another level of terror
We dip into the tragic accidents at shunnoble and indeed the space a shuttle challenger
Which that was so tragically lost and in the investigations
That followed those disasters
Poor judgment as a result of extended shift work and loss of vigilance and tiardness was attributed to a be a big chunk
Of of of those disasters
So when you're tired and you lack sleep
You have poor memory
You have poor crecreavvyou have increased impullveness
And you have overall poor judgment
But my friends it's so much worse than that if you are a tired brain
The brain is craving things to make it up
So drugs stimulants
Caffeine represents these stimulants of choice across much of the western world
Much of the days fuelled by caffeand if you're really naughty tired brain nickoteam
And of course you're fueling the waking state with these stimulants
And then of course it gets through eleven o'clock night
And the brain says
To itself art well actually i need to be a sleep very short tly
What do we do about that when i'm feeling completely wwid well of course you then ressive to alcohol
And how alcohol short term you know once or twice to use the smildly sedate
You can be very useful
It can actually ease the sleep transition
But what you must be so aware of
Is that alcohol doesn't provide sleep a biological minute for sleep
It studates you so it actually harm some of those neurroprocessing
That's going on during memory consolidation and mememory recall
So it's a shshterm m acute measure
But for good to sake don't become dicicted alcohol l as a way are getting to sleep every night
Another connection between lock loss of sleep is weight gain
If you sleep around about five hours of less every night
Then you have a fifty percent likelihood of being obese
What's the connection here well
Sleep loss seems to give rise to the release of the hormongillin the hunger hormen grellin rereased
It gets
Gets the brain
The brain says
I need carbon hydrates
Well what it does is seek out carbhydrates and particularly sugars
So there's a link between tighdrers and the metabolic previous position for weight game stress
Tired people are massively stressed
And one of things of stress of course ses loss of memory
Which is what i so just then had a little haps of and and
But stress is so much
More so if you're
If you're kickly stressed not a great problem
But it's sustained stress leadated with sleep lost that's the problem so sustained stress leaders leleadto to press ss leunity and so tired people tend to have high rates of overall infection
And are some very good studies showing that shift workers for example have high rates of cancer increase levels of stress throw blue cose into the circulation
Glucose becomes a dominant part of the vaccuature
And essentially become blue cose intorrent
Therefore diabetes too uh stress increases carovascular disease as a result of raising
Raising blood pressure
So there's a whole rouft of things associated with sleep loss
That are more than just a mildly impaired brain
Which is where i think most people think that sleep
Sleep loss resides so at this point in the talk
This is
This is a nice time to think well do you think on the hole
I'm getting enough sleep
Um so quick sure of hands
Who feels they're getting enough sleep here
对对对
这的意个 Oh
Well
That's pretty impressive good
We'll talk more about that
Later about what your tips so most of us across ask the question
Well
How do i know
Whether i'm getting asleep
Well
It's not rocket zones
If you need in a landtop to get you out of bed in the morning
If
If you are taking a long time to get up
If you need lots of stimus
If you're 're rumpy
If you're irvitable
If you're told by your work colleagues
That you're looking tired in inevitable chances are you are stick
Depride
Listen to them
Listen to yourself
What you've do well
And this is slightly offensive sleep for dmmies make your bedroom behaven for sleep
The first critical thing is make it as dark as you possibly can
And also make it slightly cool
Very important
Actually reduce the amount of light exposure at least half an hour before you go to bed
Light increases levels of alerttss and will delay sleep
What's the last thing that most of us still before we go to bed
We stand in a massively lip bathroom
We're looking into the mirror
Cleaning our teeth
It's the worst thing
We could possibly do to before we went to sleep
Turn off those mobile phones
Turn off those computers
Turn off all of those things
That are go
Going
Going to excite the brain
Try not to drink cathine too late in the day
Ideally not after lunch
Now we said about reducing life exposure before you go to bed
But life exposure in the morning is very good
At setting the biological clock to the light dark cycle
So seek out morning light
Basically listen to yourself
Wind down
Do those sorts of things
That you know are going to easy off
Into the
Into the honeyheavy due of slammbmer
Okay
That's in fact
What about sumyths
Teenagers are lazy know poor things
They have a biological previous position to go about lating
Get up late to given a break
We need eight hours of sleep at night
That's an average
Some people need more
Some people need less
And what you need to do is listen to your body
Do you need that much or do you need more
That simple as that old people need less sleep not true
The sleep demands of the aged do not go down
Essentially sleep pragments and becomes less robust
But sleep requirements do not go down
And the fourth myth is early to bed
Early to rise
Makes a man healthy wealthy and wise well that's wrong at so many different levels
There is no
No evidence that getting up early and going to bed early
Gives you more wealth at all
There's no difference in socioeconomic status in my experience
The only only difference between morning people evening
People is that
Those people that get up in the morning early are just horribly smug
没有没有
Okay
So for the last part
The last few minutes
What i want to do is change gears and talk about some really new breaking errors of neuroscience
Which is the association between mental health
Mental illness and sleep disruption
We've known for one hundred and thirty years that in severe mental illness
But it's always always
Sleep disruption
But he's been largely ignored in the one hundred and seventies
When people started to think about this again they said
Here's one of course you have sleep disruption in schizophrenia
But there are antpsychochos s it's anani psychotics causing the sleep problems
Ignoring the fact
That for a hundred years
Previously um sleep disruption have been reported before anti psychotics
So what's going on
Lots of groups
Several groups are studying conditions like depression
Schizzophrenia and bipolar
And what's going on
In terms of sleep disruption we have a big study
Which we published last year on schizophrenia
And the data were quite extraordinary in those individuals with schizophrenia
Much of the time
They were awake during the night phase
And then they were asleep during the day
Other groups showed no twenty four hour patterns
Whatsowever their sleep was absolutely smashed
And some had no ability to regulate their sleep by the light dark socker
They were getting up
Later and later and later and later
Each night it was smashed
So what's going on
And the really exciting use is that mental illness and sleep are not simply associated
But they are physically linked within the brain
The neural networks that predispose you to normal sleep
Give you normal sleep and those that give you normal mental health are overlapping
And what's the evidence for that well genes that have been shown to be very important in the generation of normal sleep
When mutated
When changed
Also predisposed individuals
Tommental health problems and last year we published to study
Which showed that a gene that's been linked to schizophrenia
Which were mutated
Also smashes the sleep
So we have evidence of a genuine mechanistic overlap between these two important systems
Other word flowed from these studies
The first was that sleep disruption actually preceeds certyppes of mental illness
And we've shown that in young g viduals who are are high risk developing by polpoldisorder
They already have a sleep abnormsis prior to any clinical diagnosis of of bipolar
The other with of data was that sleep consult
Sleep disruption may actually exacerbate make worse the the mental illness state my colleague down
Freeman has used the arrange of agents
Which has stabilied sleep and reduced levels of paranoia in those individuals by fifty percent
So what have we got
We've got in these connections
Some really exciting things in ten of the neuroscience
By understand the neuroscience of these two systems
We're really beginning to understand how those sleep and medillness are generated and regulated with in the brain
The second area is that
If we can use sleep and sleep disruption as an early warning signal
Then we have the chance of going in
If we know that these individuals of vulnerable early intervention
Then becomes possible and the third which i think is the most exciting is that we can think of the sleep centres within the brain as a new therappeutic target sting eabilize sleep in those individuals who are vulnerable
We can certainly make healthier
But also alleviate some of the appalling symptoms of mental illness
So let me just finish what i started by saying is take sleep
Seriously our attitudes towards sleep are so very different from a preindudustriage age
When we were almost wrap in a duvey
We used to understand intuitively importance of sleep
And this didn't some sort of crystal waving nonsense
This is a pragmatic response to good health
If you have good sleep
It increases your concentration
Attention
Decision
Making
Creativity
Social skills
Health
If you get sleep
It reduces your mood
Changes
Your stress
Your levels of anger
Your impossisivity and your tensity to drink and take drugs
And be finished by saying that an understanding of the neuroscience of sleep is really informing the way
We think about some of the causes of mental illness and indeed is providing us new ways to treat these incredibly dibililitating conditions
Jim butcher the fantasy writer said
Sleep is god go worship ship
I can only to recommend that you do the same
Thank you through attention
