Lifespan, but also healthspan You know, I think the data really make the case more compellingly than than I need to There's just you know Again, fortunately short-term sleep deprivation is easy to study and it unequivocally demonstrates a Remarkable negative impact on cognition on physical performance on Physical markers of health such as insulin resistance on appetite Everything that can go wrong in the human body goes wrong when you are sleep-deprived And again, what's Nice about this is you don't need to do five-year studies to figure this out, right?

寿命だけでなく、健康寿命もそうだ。私が言うまでもないことだが、このデータは本当に説得力がある。

You can do two week three week studies where you take people down to four hours a night of sleep and you can Absolutely destroy them in every physiologic measure during the wakeful period of their lives so We can then extrapolate from there that okay well if you're only sleeping five and a half or six hours a night, you're probably not getting as much of the negative effects But when we see and measure other effects that are negative to a lesser extent It seems pretty easy to attribute them to the reduction of sleep.

2週間、3週間、睡眠時間を4時間まで減らして研究すれば、覚醒時のあらゆる生理学的指標において、その人を絶対的に破壊することができる。

So in other words When you look at a person who's you know, not sleeping as inadequately as people are typically studied in short-term studies geared towards identifying the risks They get many of the same problems, but just not as extreme Suggesting there's a dose effect to sleep reduction and you know truthfully, I think that This is something that I think society is far more willing to entertain today than ten years ago I think you know, Matt Walker who's who's also a very close personal friend has had a lot to do with this Arianna Huffington has brought a lot of attention to this So I think there are many people out there that are saying hey This whole idea of I'll sleep when I'm dead, which used to be my mantra Is like yeah, you're gonna be dead quicker if you adopt that mantra so you will indeed sleep when you're dead and you'll be dead sooner than you want to be so Again I think that you know, this this one doesn't require a lot of convincing The how to do it, of course is a little more complicated The good news is there's really a lot of wonderful behavioral tools And ultimately for some people, you know pharmacology or mechanical assistance such as CPAP You know if a person has apnea there there are technologies both pharmacologic and otherwise that can really help here but for most people the behavioral tools do the work this is really one of those things where Very few people need to see a physician to help them sleep or to troubleshoot a sleep problem.

つまり、一般的にリスクを特定するための短期研究で研究されるような睡眠不足の人を見ると、同じような問題が多く見られるが、それほど極端ではない、このことは、10年前よりもはるかに社会が受け入れようとしていることだと思う。個人的にとても親しい友人でもあるマット・ウォーカーがこのことに大きく関わっているし、アリアナ・ハフィントンもこのことに多くの関心を寄せている、そのマントラを取り入れたら、本当に死んだら眠ることになるし、死にたいと思うよりも早く死ぬことになる、CPAPのような薬物療法や機械的な補助は、無呼吸症候

And when you do Fortunately, there's an entire branch of medicine dedicated to sleep physiology there are actual physicians who specialize in this and We're certainly not afraid to use them when it's necessary There's also a field of behavioral therapy called cognitive behavioral therapy for insomnia That is an entire discipline that is dedicated towards the cognitive tools that you can use during periods of insomnia, so You know, we always get patients in our practice Who just have what can only be described as the most abjectly horrible sleep and I Just of all the problems we face This is the one that I tend to be most optimistic about our ability to help in a relatively short period of time And we have a whole AMA dedicated to sleep along with multiple Matt Walker episodes So I don't think we needed to get into insane detail because we will link it in the show notes But you mentioned a few of the behavioral tools.

また、不眠症の認知行動療法と呼ばれる行動療法の分野もあり、これは不眠症の時期に使える認知的なツールに特化した学問です、私たちが直面する問題の中で、比較的短時間で解決できると私が最も楽観視しがちなのがこの問題です。

And so if someone says, okay, I need to take more Awareness in my sleep.

だから、もし誰かが、オーケー、私は睡眠にもっと意識を向ける必要がある。

I need to do more to get better sleep What are some of the things that they can look at and evaluate?

より良い睡眠を得るためには、もっと努力する必要がある。

I would say if you were, you know If we were in an elevator and we had only between the first floor and the 15th floor for me to tell you everything that mattered I would say Try to go to bed at the same time and wake up at the same time every day Give yourself about eight hours to be in bed.

もしエレベーターに乗っていて、1階と15階の間しかなかったとしたら、大事なことを全部話すとしたら、毎日同じ時間に寝て、同じ時間に起きることだ。

Make the room as dark as possible as cold as possible and Detach yourself from anything stimulating Especially kind of upsetting which is, you know work social media that kind of stuff for two hours before bed And if we haven't hit the 15th floor yet I would say try to not eat or drink any alcohol for three hours before bed Those would be like the no risk no regret moves to try to fix your sleep and that's a lot by the way Like I I'm not suggesting that would be easy to do for someone who's doing none of them but if a person if you gave me a hundred people who were complaining of poor sleep and or Objectively had measurements of poor sleep and all 80 of them did that Pardon me all a hundred of them did that I think 80 of them would get better

部屋をできるだけ暗くし、できるだけ寒くし、刺激的なものから身を離す、そして、まだ15階に到着していないのであれば、寝る3時間前から食事や飲酒を控えることだ。でも、もし睡眠不足を訴えている人、あるいは客観的に睡眠不足を測定している人を100人集めて、そのうちの80人がそれを実行したとしたら......。