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Learn English With Videos (Mario Vergara), 066: The Benefits of a Good Night’s Sleep

066: The Benefits of a Good Night's Sleep

It's 4 a.m., and the big test is in eight hours, followed by a piano recital. You've been studying and playing for days, but you still don't feel ready for either. So, what can you do? Well, you can drink another cup of coffee and spend the next few hours cramming and practicing, but believe it or not, you might be better off closing the books, putting away the music, and going to sleep.

Sleep occupies nearly a third of our lives, but many of us give surprisingly little attention and care to it. This neglect is often the result of a major misunderstanding. Sleep isn't lost time, or just a way to rest when all our important work is done. Instead, it's a critical function, during which your body balances and regulates its vital systems, affecting respiration and regulating everything from circulation to growth and immune response.

That's great, but you can worry about all those things after this test, right? Well, not so fast. It turns out that sleep is also crucial for your brain, with a fifth of your body's circulatory blood being channeled to it as you drift off. And what goes on in your brain while you sleep is an intensely active period of restructuring that's crucial for how our memory works.

At first glance, our ability to remember things doesn't seem very impressive at all. 19th century psychologist Herman Ebbinghaus demonstrated that we normally forget 40% of new material within the first twenty minutes, a phenomenon known as the forgetting curve. But this loss can be prevented through memory consolidation, the process by which information is moved from our fleeting short-term memory to our more durable long-term memory.

This consolidation occurs with the help of a major part of the brain, known as the hippocampus. Its role in long-term memory formation was demonstrated in the 1950s by Brenda Milner in her research with a patient known as H.M. After having his hippocampus removed, H.M. 's ability to form new short-term memories was damaged, but he was able to learn physical tasks through repetition.

Due to the removal of his hippocampus, H.M. 's ability to form long-term memories was also damaged. What this case revealed, among other things, was that the hippocampus was specifically involved in the consolidation of long-term declarative memory, such as the facts and concepts you need to remember for that test, rather than procedural memory, such as the finger movements you need to master for that recital.

Milner's findings, along with work by Eric Kandel in the 90's, have given us our current model of how this consolidation process works. Sensory data is initially transcribed and temporarily recorded in the neurons as short-term memory. From there, it travels to the hippocampus, which strengthens and enhances the neurons in that cortical area.

Thanks to the phenomenon of neuroplasticity, new synaptic buds are formed, allowing new connections between neurons, and strengthening the neural network where the information will be returned as long-term memory. So why do we remember some things and not others? Well, there are a few ways to influence the extent and effectiveness of memory retention.

For example, memories that are formed in times of heightened feeling, or even stress, will be better recorded due to the hippocampus' link with emotion. But one of the major factors contributing to memory consolidation is, you guessed it, a good night's sleep. Sleep is composed of four stages, the deepest of which are known as slow-wave sleep and rapid eye movement.

During the non-REM slow-wave sleep, declarative memory is encoded into a temporary store in the anterior part of the hippocampus. Through a continuing dialogue between the cortex and hippocampus, it is then repeatedly reactivated, driving its gradual redistribution to long-term storage in the cortex. REM sleep, on the other hand, with its similarity to waking brain activity, is associated with the consolidation of procedural memory.

So based on the studies, going to sleep three hours after memorizing your formulas and one hour after practicing your scales would be the most ideal. So hopefully you can see now that skimping on sleep not only harms your long-term health, but actually makes it less likely that you'll retain all that knowledge and practice from the previous night, all of which just goes to affirm the wisdom of the phrase, “Sleep on it.”

066: The Benefits of a Good Night’s Sleep 066: Los beneficios de un sueño reparador 066：ぐっすり眠るメリット 066: Korzyści z dobrze przespanej nocy 066: Os benefícios de uma boa noite de sono 066: Преимущества хорошего ночного сна 066: İyi Bir Gece Uykusunun Faydaları 066：一夜好眠的好处

It's 4 a.m., and the big test is in eight hours, followed by a piano recital. |||||||||||||||獨奏會 it is||||||||||||||| |||||||||||||||recital |||||||||||||||концерт |||||||||||||||リサイタル إنها الرابعة صباحًا ، والاختبار الكبير في ثماني ساعات ، يليه عزف على البيانو. 午前4時、大きなテストは8時間で、ピアノのリサイタルが続きます。 São 4 da manhã, e a grande prova é daqui a oito horas, seguida de um recital de piano. You've been studying and playing for days, but you still don't feel ready for either. ||||||||||||||ни одно из них كنت تدرس وتلعب منذ أيام ، لكنك ما زلت لا تشعر بالاستعداد لأي منهما. あなたは何日も勉強して遊んでいますが、それでも準備ができていません。 Você está estudando e jogando há dias, mas ainda não se sente pronto para nenhum dos dois. So, what can you do? それで、あなたは何ができますか？ Então o que você pode fazer? Well, you can drink another cup of coffee and spend the next few hours cramming and practicing, but believe it or not, you might be better off closing the books, putting away the music, and going to sleep. ||||||||||||||зубрёжкой||||||||||||лучше||||||||||| ||||||||||||||詰め込み||||||||||||||||||||||| حسنًا ، يمكنك أن تشرب فنجانًا آخر من القهوة وتقضي الساعات القليلة القادمة في حشو وتدرب ، لكن صدق أو لا تصدق ، قد يكون من الأفضل لك إغلاق الكتب وإبعاد الموسيقى والنوم. さて、あなたはもう一杯のコーヒーを飲み、次の数時間を詰め込みと練習に費やすことができますが、信じられないかもしれませんが、本を閉じて音楽を片付けて寝る方が良いかもしれません。 Bem, você pode beber outra xícara de café e passar as próximas horas estudando e praticando, mas acredite ou não, talvez seja melhor fechar os livros, guardar a música e dormir.

Sleep occupies nearly a third of our lives, but many of us give surprisingly little attention and care to it. |占める|||||||||||||||||| |||||||vita|||||||||||| يحتل النوم ما يقرب من ثلث حياتنا ، ولكن من المدهش أن الكثير منا يعطيه القليل من الاهتمام والرعاية. 睡眠は私たちの生活のほぼ3分の1を占めていますが、私たちの多くは驚くほどほとんど注意を払っていません。 O sono ocupa quase um terço de nossas vidas, mas muitos de nós dão surpreendentemente pouca atenção e cuidado a ele. This neglect is often the result of a major misunderstanding. |недостаток внимания|||||||| |negligenza||||||||malinteso غالبًا ما يكون هذا الإهمال نتيجة لسوء فهم كبير. この怠慢は、多くの場合、大きな誤解の結果です。 Essa negligência é muitas vezes o resultado de um grande mal-entendido. Sleep isn't lost time, or just a way to rest when all our important work is done. النوم لا يضيع الوقت ، أو مجرد وسيلة للراحة عند الانتهاء من جميع أعمالنا المهمة. 睡眠は時間を無駄にするものではなく、重要な仕事がすべて終わったときに休むための手段でもあります。 O sono não é tempo perdido, ou apenas uma maneira de descansar quando todo o nosso trabalho importante está feito. Instead, it's a critical function, during which your body balances and regulates its vital systems, affecting respiration and regulating everything from circulation to growth and immune response. |||||||||||||жизненно важные|||дыхание|||||||||| |||||||||バランスを取る||調整する|||||呼吸||調整する|||循環||||免疫| بدلاً من ذلك ، إنها وظيفة حاسمة ، يقوم خلالها جسمك بالتوازن وتنظيم أجهزته الحيوية ، مما يؤثر على التنفس وينظم كل شيء من الدورة الدموية إلى النمو والاستجابة المناعية. Naopak, je to kritická funkce, během níž tělo vyrovnává a reguluje své životně důležité systémy, ovlivňuje dýchání a reguluje vše od krevního oběhu až po růst a imunitní reakce. 代わりに、それは重要な機能であり、その間にあなたの体はその重要なシステムのバランスを取り、調節し、呼吸に影響を与え、循環から成長および免疫応答まですべてを調節します。 Em vez disso, é uma função crítica, durante a qual seu corpo equilibra e regula seus sistemas vitais, afetando a respiração e regulando tudo, desde a circulação até o crescimento e a resposta imunológica. Напротив, это критическая функция, во время которой ваше тело балансирует и регулирует свои жизненно важные системы, влияя на дыхание и регулируя все, от кровообращения до роста и иммунного ответа.

That's great, but you can worry about all those things after this test, right? それは素晴らしいことですが、このテストの後、これらすべてのことを心配することができますよね？ Isso é ótimo, mas você pode se preocupar com todas essas coisas depois deste teste, certo? Well, not so fast. まあ、それほど速くはありません。 Bem, não tão rápido. It turns out that sleep is also crucial for your brain, with a fifth of your body's circulatory blood being channeled to it as you drift off. |||||||||||||||||||||||||засыпать| اتضح أن النوم مهم أيضًا لدماغك ، حيث يتم توجيه خُمس الدم في الدورة الدموية في جسمك أثناء الانجراف. Ukázalo se, že spánek má zásadní význam i pro mozek, do kterého se při usínání dostává pětina krve z celého těla. 睡眠は脳にとっても重要であり、体の循環血液の5分の1が脳に流れていくことがわかります。 Acontece que o sono também é crucial para o seu cérebro, com um quinto do sangue circulatório do seu corpo sendo canalizado para ele enquanto você adormece. And what goes on in your brain while you sleep is an intensely active period of restructuring that's crucial for how our memory works. وما يدور في دماغك أثناء النوم هو فترة نشطة للغاية لإعادة الهيكلة وهذا أمر حاسم لكيفية عمل ذاكرتنا. そして、あなたが眠っている間にあなたの脳で起こっていることは、私たちの記憶がどのように機能するかにとって重要な、非常に活発なリストラの期間です。 E o que acontece em seu cérebro enquanto você dorme é um período intensamente ativo de reestruturação que é crucial para o funcionamento de nossa memória.

At first glance, our ability to remember things doesn't seem very impressive at all. ||взгляде||||||||||| للوهلة الأولى ، لا تبدو قدرتنا على تذكر الأشياء مثيرة للإعجاب على الإطلاق. 一見、物事を覚える能力はあまり印象的ではないようです。 À primeira vista, nossa capacidade de lembrar das coisas não parece muito impressionante. На первый взгляд наша способность запоминать совсем не впечатляет. 19th century psychologist Herman Ebbinghaus demonstrated that we normally forget 40% of new material within the first twenty minutes, a phenomenon known as the forgetting curve. ||||エビングハウス|||||||||||||||||||| أوضح عالم النفس هيرمان إبينغهاوس من القرن التاسع عشر أننا عادة ننسى 40٪ من المواد الجديدة خلال العشرين دقيقة الأولى ، وهي ظاهرة تُعرف باسم منحنى النسيان. 19世紀の心理学者、ヘルマンエビングハウスは、通常、最初の20分以内に新しい資料の40％を忘れることを示しました。これは、忘却曲線として知られる現象です。 O psicólogo do século 19 Herman Ebbinghaus demonstrou que normalmente esquecemos 40% do material novo nos primeiros vinte minutos, um fenômeno conhecido como curva do esquecimento. But this loss can be prevented through memory consolidation, the process by which information is moved from our fleeting short-term memory to our more durable long-term memory. ولكن يمكن منع هذه الخسارة من خلال دمج الذاكرة ، وهي العملية التي يتم من خلالها نقل المعلومات من ذاكرتنا العابرة قصيرة المدى إلى ذاكرتنا طويلة الأمد الأكثر ديمومة. しかし、この損失は、情報が一時的な短期記憶からより耐久性のある長期記憶に移動するプロセスであるメモリ統合によって防ぐことができます。 Mas essa perda pode ser evitada por meio da consolidação da memória, o processo pelo qual as informações são transferidas de nossa memória fugaz de curto prazo para nossa memória de longo prazo mais durável. Но эту потерю можно предотвратить с помощью консолидации памяти, процесса, посредством которого информация перемещается из нашей мимолетной краткосрочной памяти в нашу более прочную долговременную память.

This consolidation occurs with the help of a major part of the brain, known as the hippocampus. この統合は、海馬として知られる脳の主要部分の助けを借りて行われます。 Essa consolidação ocorre com a ajuda de uma parte importante do cérebro, conhecida como hipocampo. Its role in long-term memory formation was demonstrated in the 1950s by Brenda Milner in her research with a patient known as H.M. |||||||||||||ブレンダ|ミルナー|||||||||| 長期記憶形成におけるその役割は、1950年代にブレンダミルナーがHMとして知られる患者を対象とした研究で実証されました。 Seu papel na formação da memória de longo prazo foi demonstrado na década de 1950 por Brenda Milner em sua pesquisa com um paciente conhecido como HM After having his hippocampus removed, H.M. 海馬を取り除いた後、HM Depois de ter seu hipocampo removido, HM 's ability to form new short-term memories was damaged, but he was able to learn physical tasks through repetition. 新しい短期記憶を形成する能力は損なわれましたが、彼は繰り返しを通して身体的な課題を学ぶことができました。 A capacidade de formar novas memórias de curto prazo foi prejudicada, mas ele conseguiu aprender tarefas físicas por meio da repetição.

Due to the removal of his hippocampus, H.M. 彼の海馬の除去のために、HM Devido à remoção de seu hipocampo, HM 's ability to form long-term memories was also damaged. 長期記憶を形成する能力も損なわれました。 A capacidade de formar memórias de longo prazo também foi prejudicada. What this case revealed, among other things, was that the hippocampus was specifically involved in the consolidation of long-term declarative memory, such as the facts and concepts you need to remember for that test, rather than procedural memory, such as the finger movements you need to master for that recital. |||показало||||||||||||||||||||||||||||||||||процедурной||||||||||||| |||||||||||||||||||||||||||||||||||||procedural|||||||||||||recital この事例で明らかになったのは、とりわけ、海馬は、指の動きなどの手続き記憶ではなく、そのテストで覚えておく必要のある事実や概念などの長期的な宣言的記憶の統合に特に関与していたということでした。あなたはそのリサイタルをマスターする必要があります。 O que esse caso revelou, entre outras coisas, foi que o hipocampo estava especificamente envolvido na consolidação da memória declarativa de longo prazo, como os fatos e conceitos que você precisa lembrar para esse teste, em vez da memória procedural, como os movimentos dos dedos você precisa dominar para esse recital.

Milner's findings, along with work by Eric Kandel in the 90's, have given us our current model of how this consolidation process works. ミルナーの|||||||カンデル||||||||||||||| ミルナーの調査結果は、90年代のエリックカンデルの研究とともに、この統合プロセスがどのように機能するかについての現在のモデルを示しています。 As descobertas de Milner, juntamente com o trabalho de Eric Kandel nos anos 90, nos deram nosso modelo atual de como esse processo de consolidação funciona. Sensory data is initially transcribed and temporarily recorded in the neurons as short-term memory. ||||записывается|||||||||| 感覚データは最初に転写され、短期記憶としてニューロンに一時的に記録されます。 Os dados sensoriais são inicialmente transcritos e registrados temporariamente nos neurônios como memória de curto prazo. From there, it travels to the hippocampus, which strengthens and enhances the neurons in that cortical area. そこから、それは海馬に移動し、海馬はその皮質領域のニューロンを強化および強化します。 De lá, ele viaja para o hipocampo, o que fortalece e aprimora os neurônios dessa área cortical.

Thanks to the phenomenon of neuroplasticity, new synaptic buds are formed, allowing new connections between neurons, and strengthening the neural network where the information will be returned as long-term memory. 神経可塑性の現象のおかげで、新しいシナプスの芽が形成され、ニューロン間の新しい接続が可能になり、情報が長期記憶として返される神経ネットワークが強化されます。 Graças ao fenômeno da neuroplasticidade, novos botões sinápticos são formados, permitindo novas conexões entre os neurônios, e fortalecendo a rede neural onde as informações serão devolvidas como memória de longo prazo. So why do we remember some things and not others? では、なぜ私たちはいくつかのことを覚えていて、他のことは覚えていないのですか？ Então, por que nos lembramos de algumas coisas e não de outras? Well, there are a few ways to influence the extent and effectiveness of memory retention. ||||||||||||||удержания ||||||||||||||retention さて、メモリ保持の範囲と有効性に影響を与えるいくつかの方法があります。 Bem, existem algumas maneiras de influenciar a extensão e eficácia da retenção de memória.

For example, memories that are formed in times of heightened feeling, or even stress, will be better recorded due to the hippocampus' link with emotion. |||||||||повышенного||||||||||||||| たとえば、海馬と感情とのつながりにより、感情が高まったとき、またはストレスがかかったときに形成された記憶がより適切に記録されます。 Por exemplo, memórias que são formadas em momentos de sentimento intenso, ou mesmo estresse, serão melhor registradas devido à ligação do hipocampo com a emoção. But one of the major factors contributing to memory consolidation is, you guessed it, a good night's sleep. しかし、記憶の統合に寄与する主な要因の1つは、ご想像のとおり、ぐっすりと眠ることです。 Mas um dos principais fatores que contribuem para a consolidação da memória é, você adivinhou, uma boa noite de sono. Sleep is composed of four stages, the deepest of which are known as slow-wave sleep and rapid eye movement. 睡眠は4つの段階で構成されており、その最も深い段階は徐波睡眠と急速な眼球運動として知られています。 O sono é composto por quatro estágios, os mais profundos são conhecidos como sono de ondas lentas e movimento rápido dos olhos.

EEG machines monitoring people during these stages have shown electrical impulses moving between the brainstem, hippocampus, thalamus, and cortex, which serve as relay stations of memory formation. ||||||||||||||ствол мозга||||||||релейные|||| これらの段階で人々を監視するEEGマシンは、記憶形成の中継ステーションとして機能する脳幹、海馬、視床、皮質の間を移動する電気インパルスを示しています。 As máquinas de EEG que monitoram as pessoas durante esses estágios mostraram impulsos elétricos se movendo entre o tronco cerebral, o hipocampo, o tálamo e o córtex, que servem como estações de retransmissão da formação da memória. And the different stages of sleep have been shown to help consolidate different types of memories. そして、睡眠のさまざまな段階は、さまざまなタイプの記憶を統合するのに役立つことが示されています。 E os diferentes estágios do sono demonstraram ajudar a consolidar diferentes tipos de memórias.

During the non-REM slow-wave sleep, declarative memory is encoded into a temporary store in the anterior part of the hippocampus. |||||||декларативная|||закодирована||||||||||| ノンレム徐波睡眠中、宣言的記憶は海馬の前部にある一時的な記憶にコード化されます。 Durante o sono de ondas lentas não REM, a memória declarativa é codificada em um armazenamento temporário na parte anterior do hipocampo. Through a continuing dialogue between the cortex and hippocampus, it is then repeatedly reactivated, driving its gradual redistribution to long-term storage in the cortex. 皮質と海馬の間の継続的な対話を通じて、それは繰り返し再活性化され、皮質での長期保存への段階的な再分配を推進します。 Por meio de um diálogo contínuo entre o córtex e o hipocampo, ele é reativado repetidamente, conduzindo sua redistribuição gradual para armazenamento de longo prazo no córtex. REM sleep, on the other hand, with its similarity to waking brain activity, is associated with the consolidation of procedural memory. |||||||||||||||||consolidation||| 一方、レム睡眠は、覚醒している脳の活動と類似しているため、手続き記憶の強化に関連しています。 O sono REM, por outro lado, com sua semelhança com a atividade cerebral desperta, está associado à consolidação da memória processual.

So based on the studies, going to sleep three hours after memorizing your formulas and one hour after practicing your scales would be the most ideal. ||||||||||||||||||||гаммы||||| したがって、研究に基づくと、数式を覚えてから3時間後、体重計を練習してから1時間後に寝ることが最も理想的です。 Então, com base nos estudos, dormir três horas depois de memorizar suas fórmulas e uma hora depois de praticar suas escalas seria o mais ideal. Итак, согласно исследованиям, идеальным вариантом было бы засыпать через три часа после запоминания формул и через час после тренировки весов. So hopefully you can see now that skimping on sleep not only harms your long-term health, but actually makes it less likely that you'll retain all that knowledge and practice from the previous night, all of which just goes to affirm the wisdom of the phrase, “Sleep on it.” |||||||экономия||||||||||||||||||||||||||||||||||утверждать|||||||| だからうまくいけば、睡眠をすくうことはあなたの長期的な健康を害するだけでなく、実際には前夜からのすべての知識と実践を保持する可能性が低くなることを今あなたが見ることができます。「寝なさい」というフレーズ。 Então, espero que você possa ver agora que economizar no sono não apenas prejudica sua saúde a longo prazo, mas na verdade torna menos provável que você retenha todo esse conhecimento e prática da noite anterior, o que apenas confirma a sabedoria de a frase: "Durma nele".

When you think about all the internal restructuring and forming of new connections that occurs while you slumber, you could even say that proper sleep will have you waking up every morning with a new and improved brain, ready to face the challenges ahead. |||||||||||||||||спите|||||||||||||||||||||||||| |||||||再構築||||||||||眠る|||||||||||||||||||||||||| 眠っている間に起こるすべての内部の再構築と新しいつながりの形成について考えるとき、適切な睡眠はあなたが新しい改善された脳で毎朝目を覚まし、将来の課題に立ち向かう準備ができていると言うことさえできます。 Quando você pensa em toda a reestruturação interna e na formação de novas conexões que ocorrem enquanto você dorme, você pode até dizer que o sono adequado fará com que você acorde todas as manhãs com um cérebro novo e aprimorado, pronto para enfrentar os desafios futuros.