【正文】 lly precedes certain types of mental illness, and we39。s going on? And the really exciting news is that mental illness and sleep are not simply associated but they are physically linked within the neural networks that predispose you to normal sleep, give you normal sleep, and those that give you normal mental health are what39。s going on? Lots of groups, several groups are studying conditions like depression, schizophrenia and bipolar, and what39。re on 39。ve known for 130 years that in severe mental illness, there is always, always sleep disruption, but it39。s wrong at so many different levels.(Laughter)There is no, no evidence that getting up early and going to bed early gives you more wealth at 39。s some about some myths?Teenagers are have a biological predisposition to go to bed late and get up late, so give them a need eight hours of sleep a 39。s the worst thing we can possibly do before we went to off those mobile off those off all of those things that are also going to excite the not to drink caffeine too late in the day, ideally not after , we39。re looking tired and irritable, chances are you are to to do you do? Welland this is slightly offensivesleep for dummies: Make your bedroom a haven for first critical thing is make it as dark as you possibly can, and also make it slightly , reduce your amount of light exposure at least half an hour before you go to increases levels of alertness and will delay 39。re irritable, if you39。s not rocket you need an alarm clock to get you out of bed in the morning, if you are taking a long time to get up, if you need lots of stimulants, if you39。ll talk more about that later, about what are your most of us, of course, ask the question, “Well, how do I know whether I39。re getting enough sleep here? , that39。s a whole raft 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 loss at this point in the talk, this is a nice time to think, well, do you think on the whole I39。s the sustained stress leads to suppressed immunity, and so tired people tend to have higher rates of overall infection, and there39。re acutely stressed, not a great problem, but it39。s the connection here? Well, sleep loss seems to give rise to the release of the hormone ghrelin, the hunger is gets to the brain says, “I need carbohydrates,” and what it does is seek out carbohydrates and particularly there39。s a shortterm acute measure, but for goodness sake, don39。t provide sleep, a biological mimic for sedates it actually harms some of the neural proccessing that39。clock at night, and the brain says to itself, “Ah, well actually, I need to be asleep fairly do we do about that when I39。re a really naughty tired brain, of course, you39。re tired, and you lack sleep, you have poor memory, you have poor creativity, you have increased impulsiveness, and you have overall poor my friends, it39。s been estimated that 31 percent of drivers will fall asleep at the wheel at least once in their life, and in the , the statistics are pretty good: 100,000 accidents on the freeway have been associated with tiredness, loss of vigilance, and falling hundred thousand a 39。s locked onto the same lightdark cycle as the rest of when the poor old shift worker is going home to try and sleep during the day, desperately tired, the body clock is saying, “Wake is the time to be awake.” So the quality of sleep that you get as a night shift worker is usually very poor, again in that sort of fivehour then, of course, tens of millions of people suffer from jet who here has jet lag? Well, my goodness , thank you very much indeed for not falling asleep, because that39。s worse, much need nine hours for full brain performance, and many of them, on a school night, are only getting five hours of 39。s look at our in the 1950s, good data suggests that most of us were getting around about eight hours of sleep a , we sleep one and a half to two hours less every night, so we39。s extraordinary about much of our society these days is that we are desperately let39。t sleep, you don39。s not some sort of thing that we can take on board rather think that sleep was once likened to an upgrade from economy to business class, you know, the equiavlent 39。ve had three explanations for why we might sleep, and I think the important thing to realize is that the details will vary, and it39。s turned out to be really exciting is that our ability to e up with novel solutions to plex problems is hugely enhanced by a night of fact, it39。s really hugely sleep and memory consolidation is also very , it39。m quite attracted to, which is brain processing and memory we know is that, if after you39。s the equivalent of a hot dog , I would say that a hot dog bun is kind of a meager return for such a plicated and demanding behavior as I39。t really pan you pare an individual who has slept at night, or stayed awake and hasn39。s been shown is that within 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 metabolic there39。s gone in and out of 39。ve burned up during the day, we restore, we replace, we rebuild during the indeed, as an explanation, it goes back to Aristotle, so that39。m going to outline three of first is sort of the restoration idea, and it39。t surprise any of you that, of course, the scientists, we don39。ve said that sleep is plicated and it takes 32 years of our what I haven39。s good to be up, when it39。s really important about sleep is that it doesn39。re asleep, this thing doesn39。t think they .(Laughter)The point I39。s move to the , here we have a is donated by a social scientist, and they said they didn39。s a plete waste of time, right? , sleep is an incredibly important part of our biology, and neuroscientists are beginning to explain why it39。t have , most of us so therefore it39。t don39。t do anything much while you39。ve treated it as an most now, I suppose, we tolerate the need fo