Born in UK. (
circa 1959)
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you might like to do today
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is talk about one of my favorite subjects and that is
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the neuroscience asleep now there was a sound
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I if a sound that is dance brief
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just be familiar to most diverse in the course it's the sound of the alarm clock
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and what worked really closely awful sound does
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is still the single most important
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behavior experience that we have and that sleep
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if your average to the person
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36 percent of your life will be
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spent to sleep which means that if you live to ninety
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then 32 years thirty-two years
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will have been spent entirely asleep know what for 52 years is telling us
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that sleep at some level is important
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and yet for most of us we don't you sleep a second thought we
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throw it away we really just don't think about sleep
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and so what I'd like to do today is change your views
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change your ideas in your thoughts about sleep and
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and the journey that would take you on we need to start by going back in time
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the honey heavy you slumber any ideas who said that
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you this season yes the few more quotes asleep
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a gentle sleep nature softness have life righty
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shakespeare again from I would say it the Scottish play
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sleep is the golden chain that twice health in our bodies together
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extreme prophetic by Thomas Dekker another Elizabethan dramatists
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but if we jump forward four hundred years
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the typhoon about sleep changes somewhat
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this is from thomas edison from the beginning of the 20th century sleep is a
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criminal waste of time
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inherited from our cave days Frank and
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if we also jump into the 1980s
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some of you may remember margaret thatcher was reported to said
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sleep is for wimps um on the course the infamous
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was his name infamous Gordon Gekko from wall street said
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money never sleeps what do we do
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in the 20th century about sleep well of course
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we use thomas Edison's like Pope to invade the night
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we occupied the dark and any and in the process of
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this occupation we've treated sleep as an illness
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almost we've we've treated as a enemy an enemy I'm
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utmost now i spose we think of
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we tolerate the need to sleep and at worst perhaps many of us think I've
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sleepers and the list that these
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some sort of a cure ago igman ignorance about sleep
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is really quite profound why is it why do we have an intensely
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in our thoughts well it's because you do do anything much while you're asleep
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it sees you don't beat you don't drink
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and you don't have sex well most us anyway
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ok and so therefore it's sorry it
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okay it's a complete waste of time right wrong
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actually sleep is incredibly important part about biology
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and your scientists are beginning to explain why
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it's so very important so let's move to the brain
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we have a bright this is donated by a
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social scientist I'm who and they said they
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didn't know what it was in the how to use it so up a
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ok for it if I don't think they noticed okay up
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the point I'm trying to make
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is that when you're asleep this thing doesn't shut down
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in fact some areas the brain actually more active during the sleep state
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the during the weeks stated the other thing that's really important about
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sleep is that it doesn't arise from a single structure within the brain
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what is to some extent a network property if we think the brain on its
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love this little to the spinal cord here I'm
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this here is the high performance and
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right under their he's a whole raft interesting structures not least the
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biological clock told us when it's good to be up when it's good to be
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asleep and what that structure does is interact with the whole raft of
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other errors within the half hour miss that from high-performance the
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ventrolateral preoptic nucleus
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with those combined and they send projections down
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to the brainstem here the brainstem then
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projects forward and bay leaves the cortex this wonderfully
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wrinkly over here with your transmitters
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the keep us awake and essentially provide us with our consciousness
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so sleep arises from a whole raft of different interactions within the brain
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and essentially sleep is turned on an officer was also for
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range of interactions in here okay so we have got to
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we've said that sleep is complicated
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and it takes 30 two years ago
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of our life we were having to explain his what sleep is about
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so why dubiously and it would surprise any view
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that of course the scientists we don't have a consensus there are
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dozens of different ideas about why you sleep
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and I gotta outline three of us the first these
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so that the restoration ID and its somewhat intuitive
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essentially all the stuff we went up during the day we restore we replace we
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rebuild during the night
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and indeed as an explanation it goes back to aristotle's so that's what two
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thousand three hundred years ago
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he's gone into fashion it's fashionable moments because
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what's been shown is that within the brain a whole raft of jeans
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have been shown to be turned on only during sleep
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and those genes are associated with restoration and metabolic pathways
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so is good evidence for the whole restoration hypothesis
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what about energy conservation begin perhaps intuitive
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um I'm you essentially sleep to save calories
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now when you do the sums that which doesn't really pan out
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if you compare individual who has slept
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at night all stayed awake and hasn't moved very much
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the energy-saving sleeping is about 110 calories tonight
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now that's equivalent of hot dog bun
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now I would say perhaps hot dog bun
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is kind of a meager return for such a complicated
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demanding behaviors sleep so I'm less convinced by the
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the energy conservation idea but the third idea of
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unquote attract to which is brain processing
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and memory consolidation what we know is that if North you try to learn the task
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and you sleep deprived individuals the ability to learn that task
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is smashed its it's really hugely attenuated
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so sleep in memory consolidation is also very important
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however it's not just the laying down a memory and recording it
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what's turned out to be really exciting is that our ability to come up with
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normal solutions to complex problems is hugely enhanced
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by night to sleep in fact it's been estimated to give us a threefold
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advantage sleeping at night
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and enhances our creativity what seems to be going on
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is a in the brain those new all connections
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the importance the Senate connections are important are linked
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and strengthened well those that the less important 10+2
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so the fade away and be less important okay
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so we've had three explanations for why we might sleep
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and I think the important thing to realize is that the details will fare in
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for multiple different reasons but sleep
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is not an indulgence it's not some sort of thing that we can
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taken for traffic casually I'm I think sepals
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once like into upgrade from economy to business class
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you couldn't of it's not it's not even an upgrade from economy to first class
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the critical thing to realize is that if you don't sleep
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you don't fly essentially you never get there
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and what's extraordinary about much about society these days
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is that we are desperately sleep-deprived so let's now look at
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depravation huge sectors of society a sleep-deprived
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and lets look at our sleep on Twitter so
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in the 1950s good data suggests that most of us were getting around about
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eight hours of sleep a night nowadays
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we stick 1/2 to 2 hours less every night so we're in the sort of six and a half
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every night leak for teenagers its
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it's worse much worse they need nine hours
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full bring performance and many of them on a school night
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only getting five hours of sleep it's simply not enough
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if we think about other sectors of society the aged
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a if you are etude then your ability to sleep
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in a single block is somewhat disrupted and many sleep
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again less than five hours a night shift work shift work is extraordinary
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perhaps twenty percent to the working population and
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the body clock does not shift to the demands it working at night
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it's locked onto the same light dark cycle the Restless
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so when the porch if work is going home to try and sleep during the day
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desperately tired body clock is saying wake up this is the time to be awake
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so the quality of sick you get is a night shift work is usually very poor
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again you that's a five-hour
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region and then of course tens of millions of people
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suffer from jet lag so so who here has jetlag
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well my goodness gracious will thank you very much indeed for not falling asleep
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because that's what your brain is craving one other things that the brain
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is indulge in Mike receipts
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this infantry falling asleep you have essentially no control over it
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now Micah seats can be some somewhat embarrassing but they can also be deadly
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it's been estimated that 31 percent to drivers
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will fall asleep at the wheel at least once in their life
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and in the US the statistics a pretty good a hundred thousand accidents
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on the freeway have been associated with tiredness
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lost the vigilance and falling asleep hundred thousand two years
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school me at another level have terrorist
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we dip into the tragic accidents at chernobyl
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and indeed the space shuttle Challenger which were so tragically lost
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and investigations that followed those disasters
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poor judgment as a result of extended shift work
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and looks a vigilance and hardness was attributed to the each
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a big chunk of with those those disasters so
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when you're tired you lack sleep you have poor memory
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you have for creativity you have
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increased impulsiveness and you have overall poor judgment
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my friends it's so much worse than that
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if you are retired brain the brain is craving things to make it up
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so drugs stimulants caffeine represents
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V Stephen to have choice across much of the Western world
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much of the days fueled by caffeine and if you're really naughty tired brain
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nicotine and of course you're fueling the waking state with these
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stimulants and then of course get through eleven o'clock at night the
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were actually I need to be asleep very short be what do we do about that when
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I'm feeling completely wired
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well of course you then was able to alcohol
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no alcohol short term you know once or twice
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to use to smartly sedate you could be very useful you can actually
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he's the the sleep transition for what you must be so aware of
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is that alcohol doesn't provide sleep a biological mimic to sleep its it takes
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so actually home some others your process things going on
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during memory consolidation and memory recall so each
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it's a short term acute measure but for goodness sake
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don't become addicted to alcohol as a way of getting to sleep every night
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another connection between love loss asleep is weight gain
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if you sleep around about five hours have less every night
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that you have a fifty percent likelihood of being a piece
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what's the connection here well sleep well seems to give rise to the release
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over the hormone ghrelin the hunger hormone graham's released
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it gets gets the brain the brain says I need carbohydrates
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and what it does easycap carbohydrates and particularly shooters
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so those are link between tiredness and the metabolic predisposition
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for weight gain stress 25 people or
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massively stressed I
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I want to sing stress causes loss of memory which is what what I'm
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a subject then have it will help solve I'm and and and
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but stress is so much more I'm so if you if you keep distressed
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not a great problem but it sustain stress associated with sleep loss that's
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so sustain stress leases leads to suppressed immunity
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and so tired people tend to have higher rates have overall infection
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and it's a very good studies showing shift workers for example have higher
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um increased levels of stress for a glucose into the circulation
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glucose becomes a a dominant part in the vasculature
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and essentially become glucose intolerant therefore
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diabetes to a stress
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if he sees cardiovascular disease as a result to raising raises blood pressure
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so there's a whole row of two things associated with sleep loss
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that are more than just a mildly impaired brain
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which is why I think most people think the sleek see gospel sites
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so at this point in the talk this is this is a nice time to think
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well do you think on the whole I'm getting enough sleep
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'em so quick show of hands who feels that there they getting enough sleep
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over well thats pretty impressive good with we'll talk more about that later
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about what your tips
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so most apps a course of the question well how do I know what I'm getting
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well it's not rocket science if you need an alarm clock to get you outta bed in
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I'm if you are taking a long time to get up if you need lots of stimulants if
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you're grumpy if you irritable
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if you're told by your work colleagues that you're looking tired and irritable
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chances of you are sleep-deprived listen to them listen to yourself
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what do you do well from this is slightly offensive sleep for dummies
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um make your bedroom
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a haven for sleep the first critical thing is make it as dark as you possibly
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and also make it slightly cool very important actually
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reduce you mounted light exposure least half an hour before you go to bed
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light increases levels of alertness will delay sleep what's the last thing that
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most astute before we go to both
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we stand in a massive the bar from are with looking into the mirror cleaning up
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teaches the worst thing we could possibly do
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to to before we went to sleep tone of those mobile phones turned off as
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tone of all those things that go also going to excite the break
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try not to drink caffeine too late in the day I'm
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ideally not after lunch now we set about producing light exposure before you go
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but light exposure in the morning is very good at setting the biological
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clock to the light-dark cycle
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so seek out morning light basically listen to yourself
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wind down do those sorts of things that you know
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are going to ease you off into the into the honey heavy do you have some
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okay that some facts what about some myths
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teenagers a lacy no four things
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they have a biological predisposition to go to bed late and get up late to give
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we need eight hours of sleep a night
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that's an average some people need more some people only need less
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and what you need to do is listen to your body do you need that much
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what do you need more that simple as that of people
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leave less sleep not true the speaker manzi aged
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do not go down essentially sleep fragments and becomes less
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robust but sleep comments do not go to
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and the fourth MIF is early to bed early to rise
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makes a man coffee wealthy and wise will that's my home
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at so many different levels
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there is no new no evidence that's getting up early and going to bed early
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gives you more welfare at all is no difference in socioeconomic status
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in my experience the only difference between morning people leaving people
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is that those people that get up in the morning early I just horribly smoke
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okay so for the last part last few minutes what I want to do
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is change gears and talk about some really new breaking
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there is a pure science which is the association between
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mental health mental illness and sleep disruption
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we've known for 130 years that in severe mental illness
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vendor is always always sleep disruption
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but it's been largely ignored in the nineteen seventies when people started
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to think about this again
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they said he's one of course you have sleep disruption Aden schizophrenia
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because the anti psychotics each the anti psychotics
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causing the see problems ignoring the fact for 100 years previously
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I'm sleep disruption have been reported before anti-psychotics
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so what's going on what's a group civic groups
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are studied conditions like depression schizophrenia
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15 polar some what's going on in terms of sleep disruption
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we have a big study to published last year on schizophrenia
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and the tater work what extraordinary
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in those individuals with schizophrenia much of the time
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they were awake during the night face and generously
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during the day other groups showed no 24 our paths whatsoever
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the stick with absolutely smashed and some
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have no ability to regulate this the by the like Doc sucking and getting up
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later and later and later and later
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each night it was smashed so what's going on
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and the really exciting news is that
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mental illness and sleep are not simply associative
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but they are physically linked within the brain the neural networks that
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predispose you to normal sleep
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if you nor most def and those who keep your normal mental health
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are overlapping what's the evidence for that
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well jeans that have been shown to be very important in the generations normal
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when mutated when changed also predispose individuals
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to mental health problems and last year we published a study
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which showed that a gene that's been linked to schizophrenia
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which when mutated also smashes asleep
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so we have evidence for genuine mechanistic overlap between these two
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important systems other work flowed from the studies
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the first was that sleep disruption actually
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precedes certain types of mental illness
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and we've shown that in voters young individuals who are at high risk for
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bipolar disorder the already have asleep abnormality
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prior to any clinical diagnosis of of bipolar
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the other with a dater was that
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sleep console sleep disruption may actually
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exacerbate make worse the the mental illness States my colleague dan Freeman
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has used the Rangers agents
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which have stabilized sleep and reduced lives a paranoia in those individuals
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by fifty percent so what we got
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we've got even these connections
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some really exciting things intend to the neuroscience plan to send the new
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assigned to these two systems web really begin to understand how closely
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and mental illness are generated and regulated in the brain
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the second area is that if we come you sleep
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and sleep disruption as an early warning signal then we have the chance
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of going in if we know that these individuals are vulnerable
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early intervention then becomes possible and the third which i think is the most
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is that we can think of the sleep centers in the brain as a new
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stabilize sleep in those individuals who are vulnerable we can
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certainly make them healthier but also alleviate some other
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appalling symptoms of mental illness so
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let me just finish what I started by saying is take
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sleep seriously our attitudes towards the costs have very different from a
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will be almost rap to do vay we use the understand intuitively importance of
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and this isn't some sort of crystal waving nonsense
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this is a pragmatic response to good health if you have good sleep it
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increases your concentration
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attention decision-making creativity social skills
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health if you get sleepy produces your mood changes your stress
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levels a banker impulsivity and short n sexy
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to drink and take drugs can be finished by saying
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that an understanding that the neuroscience asleep
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is really in forming the way we think about some with the course is a mental
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and indeed is providing its new ways to treat these incredibly
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debilitating conditions Jim Butcher
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the fantasy writer said sleep this Court
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go worship and I can only recommend that you do the same
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thank you to attend
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