to be quite honest the first one is how
did you sleep last night the data says
they had trouble you know somebody had
trouble going to sleep somebody woke up
a lot some of you had trouble getting up
this morning you did have trouble this
morning tomorrow morning at about
and you know later so what I’m going to
do is I’m going to talk about how to
sleep eat sleep like processes this is
really important for those the Nobel
Prize after science this year was about
the mechanism of circadian this is
really important and I really want you
to do three things happen I want you to
sort of begin to understand and I know
most of you do but let’s amplify your
knowledge of sleep process what is the
science is what some of that Altena can
hurt what goes wrong and then the third
thing is I want you to get out of this
is maybe get a little bit more sleep so
they’ll be smarter and you feel better
we’ll do that so what why do we create
the second question why do we sleep well
science still doesn’t know why we sleep
but all the living organisms sleep so
plants bacteria all the living organisms
go through a sweet way process as
equivalently and
with us we don’t really know what we do
know is we know a lot of the science
behind these sleep-wake processes and I
want to share this with you but first
look at this list of things that go
wrong because blood the research that we
have done is actually much like
nutritional studies would apply to
animal sleep and see what happens and
this is what happens and it’s very I
mean each of us have different degrees
of sensitivity but you know if you don’t
sleep at but if you don’t have an
adequate quantity and quality and
continuity of sleep and part that is
sleeping when you should sleep and get
away you should be away which we call
the circadian process but these are the
things that go home you obviously are
sleeping but you may have not personally
drawn that activity that can actually
perform activities about remember that
they did theirs so sleep-deprived of
course memory loss mood changes
irritability all these things occur
importantly their sleep is a fundamental
um you said it brother
remember homeostasis means survival so
in order for you to survive you have to
sleep if it’s that important and we
really need to take care of what we know
is right
animal studies is that if you deprive an
animal of sleep they will die by the
Italian evaporative malnutrition and the
good news is it’s part bill people that
sleep because the drive for sleep is so
fundamental that you can’t keep them
away as they are at home they go through
a period of an abnormal process so what
about the prevalence of sleep disorders
about a third of us have trouble
sleeping staying asleep
a third of us are sleeping over half a
tire and twenty to forty percent snores
so they’re whole lot of tired snoring
sleep you’d be glad there you can’t
sleep there’s a lotta biology behind
this a particular prospect and we call
this the circadian rhythm and as I said
all the living organisms have this
circadian process which is actually
controlled by a master clock we now have
this clock works and we also know that
it has a lot to do with right
temperature and actually energy
conservation you can think of us at one
time as hunter-gatherers we didn’t have
access to us but through this we needed
so hard to process which we slept part
of the time we didn’t need this much
energy so a lot of this series when I
sleep great actually related to some of
it but it’s really important even
definitely meeting system if I gave you
a slingshot and yes with Friday which I
won’t work there were compared did you
get a good night’s sleep so it is
fundamentally biologically really
important has it work we know a lot
about how the sleep like processes work
and there’s a little plot inside your
brain right here right behind the eye on
it is that you’ve connected to the eyes
so light is really important so
circadian start at DM which basically
means startling today we’re 24 and our
animals we’re actually 24 hour and 11
minutes
we’re not even active 24 hours but but
our behavior allows us to do something
called entrainment as life is a very
strong signal this particular little
plot takes a funny little rap goes to
we thought at one point there’s much
like your appendix is the best digital
web that has no value but we know that
square development so these two talk to
each other so when do you in the morning
when you wake up this clock fires and it
relights down to areas of the brain
undeveloped areas
I found this brains chemistry but these
activate neurons with release
neurotransmitters which excite your
neurotic and the way they feel so your
program to be away for the daytime even
when you’re sleep-deprived
you can function in the dead time
because this process is so fundamentally
important because as an organism you
have to go after I didn’t have to
reproduce and yet protect yourself and
so these processes biological processes
are important for the state lesson is at
9:00 gonna gets dark
your eyes pick up the sunset and some of
you respond when it gets dark you
you’ll start meditating melatonin and
now the tenant levels will rise but they
turn the clock off so the clock is now
halt so these cells in a petri dish
when you give them enough energy they’ll
cycle even without body so intrinsically
this biological processes is programmed
into these towers this sort of like
happened is here’s the clock this STM
called the suprachiasmatic nucleus the
volunteer bus out there but this
radiates to print a areas these are
primitive these areas Pierce cortex
where we think but these are crediting
areas and they radiate out and put this
up here not to you to really study it
but out
to recognize how complex this is that
there be mental processes to excite
neurons and these neurons and
neurotransmitters and downstream late
side up in their arms in the Nifty that
would processes sometimes we take
medicines we affect these
neurotransmitters almost every medicine
that you take but they give and
histamine or antidepressant or where
there’s a sleep aid or whether it’s a
stimulant or attention deficit problem
these affect these neurotransmitters
they can’t have full effect or not every
word so we have basically this
translates into what we call a tip-up
switch so this switch we have state
stability so right now we are by the way
that was our that l7 at some point
that’s this balance will flip and these
neurotransmitters which are suppressant
sleep will lose that and we sent over
into
are rarely asleep an example is
narcolepsy narcolepsy individuals don’t
weather as much – three clean incision
so they have trouble with state
stability they’re sleepy no matter how
much sleep together well we take a
patient with in South a patient with
their sound have classic what we call
primary is not secondary they have
problem they make this inhibitory
neurotransmitter its charge the brain
off when you sprinkle GABA of neurons
they say goodbye some people wake gather
but it doesn’t work it’s hard to turn
the right off so they kind of stuff I’m
like that’s a pension that’s in Tampere
so that can be a become as a sleep-like
processes depending on some of these
disease Russell’s the other important
message is that the super cosmetic new
twist the master clock down straighten
in trains other organs that our bodies
we should watch the other important
thing is that each cell at least these
processes are controlled genetically so
he had genes that basically are
transcribed and then they peptides and
these peptides excitement the cells do
what they’re supposed to did it so that
your heart that constricts a new pump
matter if it’s a hormone you may start
performance in certain times so all of
these organ functions actually are a
trained type of extra thought that the
cells themselves have a clock with them
to you we think about 25% of cell
function whether it’s your skin or your
death or your eyes or whatever have this
taken process that is intrinsic within
the cell itself is just the master clock
align them so this is the master clock
and you can see as we march through some
of these processes we have a certain
degree of predictability about when is
the best time to do the workout or when
you smart you know if all the biological
functions even reproduction the GI tract
once you eat all of these are
biologically relevant right now that
they’ve done studies in mice giving them
exactly the same
the same physical activity but a defeat
my slate they get fatter than the ones
who eat earlier so this is an important
biological process and this is how this
works so as soon as you wake up and your
neurons are using sugar and oxygen and
then you create a byproduct that I got
is called adenosine right you know your
brain is making adenosine and adenosine
if it goes up high enough you just stick
together sleep being stupid can’t think
like irritable so we call this the sweet
drive this is the fundamental long is
that drive this is my theory about sleep
deprivation because the three-four days
she would be delirious and the loosen a
and it’s all because of a density so
this builds up when you sleep to get rid
of that so we have we have two processes
though the other process is the
circadian drive so right hand o’clock is
firing and you have live exposures and
so this circadian drive is accumulating
as the day there’s no one to keep you
away and quite rightly right before you
get sleepy there’s money here most of
our time so when we look at this process
it takes a while to warm up to the
looking for caffeine or FXR Frank loud
or mild this will dip in the afternoon
siesta time a lookout alert we are in
the evenings and we were here is it
maximally alert right before tea to
sleep
it’s hard to know that early its waiver
provision and what do we do many of us
use electronics
there’s electronics particularly blue
light it’s a process blue light like
sunlight so the Sun has heavily light
and give it a delays melatonin seduction
receive about time production is at 9:00
at night
the clock turns off and the driver sleep
diminishes you can we start over the
next morning so this is called circadian
concept this is what density does to you
you have identity let you know put you
to sleep our neurons off than any of us
use an adenosine receptor antagonist as
captain
so caffeine is a potent adenosine
receptor antagonist it doesn’t get rid
of anything it just wants the signal so
we can discuss our sleepiness for
chewing what is our circadian tried to
do what the discuss problem that evening
you stayed up all night
you’re you’re away but you’re not normal
and then of course we can we can hit
some caffeine and temporarily by the
Genesis we have the spell life so
they’re all the types of pathological
mechanisms I’m not gonna go into detail
with sake of time but there are a number
of different disorders where these
interactions or these control processes
are not normal and when sleep is not
normal or wakefulness is not normal
these individuals have problems with
executive function thinking memory
anytime someone’s sleeping would you
find a reason for that any way to fix
that but we smarter and every sailor and
the mood will be better so it’s really
important for us to protect our sleep in
sweet way process this is one of the
devices that we use it’s a super get
fitted in monitors movement and environs
live and this is an example of a patient
who’s basically is free running to these
local users you can see the dark light
appeared is and it’s it’s 48 hours but
these little tick marks are when they
innovate
around and where there’s nothing not to
Clark’s that’s what they’re asleep
this is obviously about a normal process
this is someone who’s we call a
freerunning they’re basically staying up
an hour later their head as well and
some people do that I see that and some
of the individuals who were retired and
they essentially sleep whenever they
want to sleep they kind of lights on and
the light interferes with somebody sleep
like processes so it’s summary we have
we have two processes frankness she
processes the homeostatic processes
circadian process that can self
sleep-wake processes and and this so
it’s this sort of simply put at these is
flop effects women men cortisol and it
also affects when we make mountain and
it’s really important for us to be
careful with late night like phonics
because that is certainly modulate
like process and they sleep less
tradition so it’s something sleep is a
fundamental fungus headed drive in order
for you to survive you have abnormal
sleep without going to sleep you’re not
alone you can’t function though because
the circadian drive is there to keep you
awake so with respected and get an extra
half hour to an hour sleep ninth or to
be smarter to learn to do that thank you
[Applause] [Music]
did you sleep last night the data says
they had trouble you know somebody had
trouble going to sleep somebody woke up
a lot some of you had trouble getting up
this morning you did have trouble this
morning tomorrow morning at about
and you know later so what I’m going to
do is I’m going to talk about how to
sleep eat sleep like processes this is
really important for those the Nobel
Prize after science this year was about
the mechanism of circadian this is
really important and I really want you
to do three things happen I want you to
sort of begin to understand and I know
most of you do but let’s amplify your
knowledge of sleep process what is the
science is what some of that Altena can
hurt what goes wrong and then the third
thing is I want you to get out of this
is maybe get a little bit more sleep so
they’ll be smarter and you feel better
we’ll do that so what why do we create
the second question why do we sleep well
science still doesn’t know why we sleep
but all the living organisms sleep so
plants bacteria all the living organisms
go through a sweet way process as
equivalently and
with us we don’t really know what we do
know is we know a lot of the science
behind these sleep-wake processes and I
want to share this with you but first
look at this list of things that go
wrong because blood the research that we
have done is actually much like
nutritional studies would apply to
animal sleep and see what happens and
this is what happens and it’s very I
mean each of us have different degrees
of sensitivity but you know if you don’t
sleep at but if you don’t have an
adequate quantity and quality and
continuity of sleep and part that is
sleeping when you should sleep and get
away you should be away which we call
the circadian process but these are the
things that go home you obviously are
sleeping but you may have not personally
drawn that activity that can actually
perform activities about remember that
they did theirs so sleep-deprived of
course memory loss mood changes
irritability all these things occur
importantly their sleep is a fundamental
um you said it brother
remember homeostasis means survival so
in order for you to survive you have to
sleep if it’s that important and we
really need to take care of what we know
is right
animal studies is that if you deprive an
animal of sleep they will die by the
Italian evaporative malnutrition and the
good news is it’s part bill people that
sleep because the drive for sleep is so
fundamental that you can’t keep them
away as they are at home they go through
a period of an abnormal process so what
about the prevalence of sleep disorders
about a third of us have trouble
sleeping staying asleep
a third of us are sleeping over half a
tire and twenty to forty percent snores
so they’re whole lot of tired snoring
sleep you’d be glad there you can’t
sleep there’s a lotta biology behind
this a particular prospect and we call
this the circadian rhythm and as I said
all the living organisms have this
circadian process which is actually
controlled by a master clock we now have
this clock works and we also know that
it has a lot to do with right
temperature and actually energy
conservation you can think of us at one
time as hunter-gatherers we didn’t have
access to us but through this we needed
so hard to process which we slept part
of the time we didn’t need this much
energy so a lot of this series when I
sleep great actually related to some of
it but it’s really important even
definitely meeting system if I gave you
a slingshot and yes with Friday which I
won’t work there were compared did you
get a good night’s sleep so it is
fundamentally biologically really
important has it work we know a lot
about how the sleep like processes work
and there’s a little plot inside your
brain right here right behind the eye on
it is that you’ve connected to the eyes
so light is really important so
circadian start at DM which basically
means startling today we’re 24 and our
animals we’re actually 24 hour and 11
minutes
we’re not even active 24 hours but but
our behavior allows us to do something
called entrainment as life is a very
strong signal this particular little
plot takes a funny little rap goes to
we thought at one point there’s much
like your appendix is the best digital
web that has no value but we know that
square development so these two talk to
each other so when do you in the morning
when you wake up this clock fires and it
relights down to areas of the brain
undeveloped areas
I found this brains chemistry but these
activate neurons with release
neurotransmitters which excite your
neurotic and the way they feel so your
program to be away for the daytime even
when you’re sleep-deprived
you can function in the dead time
because this process is so fundamentally
important because as an organism you
have to go after I didn’t have to
reproduce and yet protect yourself and
so these processes biological processes
are important for the state lesson is at
9:00 gonna gets dark
your eyes pick up the sunset and some of
you respond when it gets dark you
you’ll start meditating melatonin and
now the tenant levels will rise but they
turn the clock off so the clock is now
halt so these cells in a petri dish
when you give them enough energy they’ll
cycle even without body so intrinsically
this biological processes is programmed
into these towers this sort of like
happened is here’s the clock this STM
called the suprachiasmatic nucleus the
volunteer bus out there but this
radiates to print a areas these are
primitive these areas Pierce cortex
where we think but these are crediting
areas and they radiate out and put this
up here not to you to really study it
but out
to recognize how complex this is that
there be mental processes to excite
neurons and these neurons and
neurotransmitters and downstream late
side up in their arms in the Nifty that
would processes sometimes we take
medicines we affect these
neurotransmitters almost every medicine
that you take but they give and
histamine or antidepressant or where
there’s a sleep aid or whether it’s a
stimulant or attention deficit problem
these affect these neurotransmitters
they can’t have full effect or not every
word so we have basically this
translates into what we call a tip-up
switch so this switch we have state
stability so right now we are by the way
that was our that l7 at some point
that’s this balance will flip and these
neurotransmitters which are suppressant
sleep will lose that and we sent over
into
are rarely asleep an example is
narcolepsy narcolepsy individuals don’t
weather as much – three clean incision
so they have trouble with state
stability they’re sleepy no matter how
much sleep together well we take a
patient with in South a patient with
their sound have classic what we call
primary is not secondary they have
problem they make this inhibitory
neurotransmitter its charge the brain
off when you sprinkle GABA of neurons
they say goodbye some people wake gather
but it doesn’t work it’s hard to turn
the right off so they kind of stuff I’m
like that’s a pension that’s in Tampere
so that can be a become as a sleep-like
processes depending on some of these
disease Russell’s the other important
message is that the super cosmetic new
twist the master clock down straighten
in trains other organs that our bodies
we should watch the other important
thing is that each cell at least these
processes are controlled genetically so
he had genes that basically are
transcribed and then they peptides and
these peptides excitement the cells do
what they’re supposed to did it so that
your heart that constricts a new pump
matter if it’s a hormone you may start
performance in certain times so all of
these organ functions actually are a
trained type of extra thought that the
cells themselves have a clock with them
to you we think about 25% of cell
function whether it’s your skin or your
death or your eyes or whatever have this
taken process that is intrinsic within
the cell itself is just the master clock
align them so this is the master clock
and you can see as we march through some
of these processes we have a certain
degree of predictability about when is
the best time to do the workout or when
you smart you know if all the biological
functions even reproduction the GI tract
once you eat all of these are
biologically relevant right now that
they’ve done studies in mice giving them
exactly the same
the same physical activity but a defeat
my slate they get fatter than the ones
who eat earlier so this is an important
biological process and this is how this
works so as soon as you wake up and your
neurons are using sugar and oxygen and
then you create a byproduct that I got
is called adenosine right you know your
brain is making adenosine and adenosine
if it goes up high enough you just stick
together sleep being stupid can’t think
like irritable so we call this the sweet
drive this is the fundamental long is
that drive this is my theory about sleep
deprivation because the three-four days
she would be delirious and the loosen a
and it’s all because of a density so
this builds up when you sleep to get rid
of that so we have we have two processes
though the other process is the
circadian drive so right hand o’clock is
firing and you have live exposures and
so this circadian drive is accumulating
as the day there’s no one to keep you
away and quite rightly right before you
get sleepy there’s money here most of
our time so when we look at this process
it takes a while to warm up to the
looking for caffeine or FXR Frank loud
or mild this will dip in the afternoon
siesta time a lookout alert we are in
the evenings and we were here is it
maximally alert right before tea to
sleep
it’s hard to know that early its waiver
provision and what do we do many of us
use electronics
there’s electronics particularly blue
light it’s a process blue light like
sunlight so the Sun has heavily light
and give it a delays melatonin seduction
receive about time production is at 9:00
at night
the clock turns off and the driver sleep
diminishes you can we start over the
next morning so this is called circadian
concept this is what density does to you
you have identity let you know put you
to sleep our neurons off than any of us
use an adenosine receptor antagonist as
captain
so caffeine is a potent adenosine
receptor antagonist it doesn’t get rid
of anything it just wants the signal so
we can discuss our sleepiness for
chewing what is our circadian tried to
do what the discuss problem that evening
you stayed up all night
you’re you’re away but you’re not normal
and then of course we can we can hit
some caffeine and temporarily by the
Genesis we have the spell life so
they’re all the types of pathological
mechanisms I’m not gonna go into detail
with sake of time but there are a number
of different disorders where these
interactions or these control processes
are not normal and when sleep is not
normal or wakefulness is not normal
these individuals have problems with
executive function thinking memory
anytime someone’s sleeping would you
find a reason for that any way to fix
that but we smarter and every sailor and
the mood will be better so it’s really
important for us to protect our sleep in
sweet way process this is one of the
devices that we use it’s a super get
fitted in monitors movement and environs
live and this is an example of a patient
who’s basically is free running to these
local users you can see the dark light
appeared is and it’s it’s 48 hours but
these little tick marks are when they
innovate
around and where there’s nothing not to
Clark’s that’s what they’re asleep
this is obviously about a normal process
this is someone who’s we call a
freerunning they’re basically staying up
an hour later their head as well and
some people do that I see that and some
of the individuals who were retired and
they essentially sleep whenever they
want to sleep they kind of lights on and
the light interferes with somebody sleep
like processes so it’s summary we have
we have two processes frankness she
processes the homeostatic processes
circadian process that can self
sleep-wake processes and and this so
it’s this sort of simply put at these is
flop effects women men cortisol and it
also affects when we make mountain and
it’s really important for us to be
careful with late night like phonics
because that is certainly modulate
like process and they sleep less
tradition so it’s something sleep is a
fundamental fungus headed drive in order
for you to survive you have abnormal
sleep without going to sleep you’re not
alone you can’t function though because
the circadian drive is there to keep you
awake so with respected and get an extra
half hour to an hour sleep ninth or to
be smarter to learn to do that thank you
[Applause] [Music]
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