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  • Tired?


  • We all know the feeling.


  • Irritable, groggy, and exceptionally lazy.


  • Chances are, you didn't sleep enough last night.


  • Or the past few nights.


  • But what exactly is enough sleep?


  • And, more importantly, can you ever catch up on it?


  • While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively.


  • After all, we spend 24 years of our lifetime sleeping.

    何といっても私たちは人生の 24 年間を睡眠に費やしてます。

  • It had better be important.


  • Researchers have tested how much is required each night by assigning groups of people to four, six, and eight hours of sleep over extended periods of time.

    研究者は毎晩どのくらいの睡眠が必要かを研究してきました。睡眠時間を 4、6 と 8 時間のグループに分けて、少しずつ時間を延長していきます。

  • After 14 days, those with eight hours of sleep exhibited few attention lapses or cognitive issues.

    14 日を経て、睡眠時間 8 時間のグループは、集中力低下と認知の問題が出ませんでした。

  • However, those with six or four hours of sleep showed a steady decline.


  • In fact, after only two weeks, the six hour group showed a similar reaction time to a person with the blood alcohol concentration of 0.1 percent, which is considered legally drunk.

    実際に、2 週間だけでも、睡眠時間 6 時間のグループは、血中アルコール濃度が 0.1% の人と同様の反応が出ました。それは酔ってる状態と同じです。

  • The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests.


  • In both groups, brain function decreased day-by-day almost linearly, with no sign of leveling off.


  • Scientists have dubbed this cumulative effect as sleep debt.


  • So can we recover from it?


  • After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep.


  • However, with long term sleep deprivation, on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep.


  • On the time scale of months to years, it's unknown whether brain function could be fully repaired or if it causes permanent damage.


  • Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time.


  • So how long should you sleep?


  • Most studies tend to show that 7-8 hours of sleep is the average ideal for humans.

    ほとんどの研究は 7 から 8 時間が人間の平均的な睡眠時間だと考えられます。

  • Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes.


  • Not to mention, a 12 percent higher risk of death.

    死亡リスクも 12% 高くなります。

  • On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity, and diabetes, and a 30 percent increased risk of mortality.


  • So too much sleep may also be a bad thing.


  • But variation most certainly exists, and our genetics play a large role.


  • In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene.

    実際に、6 時間しか寝ていなくても脳に影響がない人たちは、特定の遺伝子に変異があると発見されました。

  • When scientists genetically engineered mice to express this gene they were able to stay awake for an extra 1.2 hours than normal mice.


  • It turns out these short sleepers have more biologically intense sleep sessions than the average person.


  • Ultimately, while it's important to know the ideal average of 7 to 8 hours exist, let your body and brain help you figure out its own needs.


  • After all, no one shoe size fits all.


  • If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAP Thought.


  • You can find a link in the description below to that video.


  • Thanks to for giving you a free audio book of your choice at


  • Audible is the leading provider of audio books, with over 150,000 downloadable titles across all types of literature.

    Audibleはオーディオ ブックの主な提供者で、150,000超えた、幅広くの研究がダウンロードできます。

  • We recommend the A Song of Ice and Fire series, which the Game of Thrones TV show is based off of.


  • It's kept us up through the nights and caused a lot of lost sleep.


  • You can download this audio book, or another of your choice, for free at

    オーディオ ブックをダウンロードできますし、またはに無料で閲覧できます。

  • And with a subscription, you get one free book a month, so you can read the whole series.


  • Special thanks to Audible for making these videos possible.


  • And subscribe for more weekly science videos!




審査済み この字幕は審査済みです

ワンタップで英和辞典検索 単語をクリックすると、意味が表示されます

B2 中上級 日本語 睡眠 audible 時間 マウス asap 遺伝

何時間寝ればいいのか?How Much Sleep Do You Actually Need?

  • 264943 9850
    Anni に公開 2018 年 06 月 23 日