Vrij van Pijn - De voordelen van diepe slaap voor je brein - Dan Gartenberg

De voordelen van diepe slaap voor je brein - Dan Gartenberg



Er gaat niets boven een goede nachtrust. Wat als technologie ons zou helpen er meer uit te halen?
Dan Gartenberg werkt aan technologie die diepe slaap stimuleert, het meest regeneratieve stadium dat (naast andere prachtige dingen) ons kan helpen onze herinneringen te consolideren en onze persoonlijkheden te vormen. Lees meer over hoe het spelen van geluiden die hersengolven weerspiegelen in deze fase, kan leiden tot een diepere slaap - en de potentiële voordelen ervan voor onze gezondheid, ons geheugen en ons leervermogen.


Dan Gartenberg
 - Slaapwetenschapper
TED-resident Dan Gartenberg heeft zijn volwassen leven doorgebracht met het proberen om zeven en een half uur acht uur te laten duren.




Man and His Symbols

Carl Gustav Jung
Dell, 2012

My grandma gave me this book in college, and it's what got me interested in cognitive psychology.

Philosophy In The Flesh: The Embodied Mind And Its Challenge To Western Thought

George Lakoff
Basic Books, 1999

This book formed the background of how I think about human consciousness, through the lens of embodied cognition.

Seven Types of Ambiguity

William Empson
New Directions, 1966

This book comes out of the 20th-century literary movement called New Criticism which breaks down what language and the role that language plays in human expression. I like this book because it makes me think about how we might be able to change languages in order to make what we are saying clearer.


Zen and the Art of Motorcycle Maintenance

Robert M. Pirsig
HarperTorch, April 25, 2006

This one is more of an entertaining book that still gets into the philosophical inquiries that invigorate me.


Transciptie van de lezing:


What if you could make your sleep more efficient?As a sleep scientist,this is the question that has captivated mefor the past 10 years.Because while the lightbulb and technology have brought about a worldof 24-hour work and productivity,it has come at the costof our naturally occurring circadian rhythmand our body's need for sleep.


The circadian rhythm dictates our energy level throughout the day,and only recently we've been conducting a global experiment on this rhythm,which is putting our sleep healthand ultimately our life quality in jeopardy.Because of this,we aren't getting the sleep we need,with the average American sleeping a whole hour lessthan they did in the 1940s.


For some reason,we decided to wear it as a badge of honorthat we can get by on not enough sleep.This all adds up to a real health crisis.Most of us know that poor sleep is linked to diseaseslike Alzheimer's, cardiovascular disease,stroke and diabetes.And if you go untreated with a sleep disorder like sleep apnea,you're more likely to get many of these illnesses.But did you know about sleep's impact on your mental states?Poor sleep makes us make risky, rash decisionsand is a drain on our capacity for empathy.When sleep deprivation literally makes us more sensitive to our own pain,it's not so surprising that we have a hard time relating to othersand just generally being a good and healthy personwhen we're sleep-deprived.


Scientists are now starting to understandhow not only the quantitybut also the quality of sleep impacts our health and well-being.My research focuseson what many scientists believe is the most regenerative stage of sleep:deep sleep.We now know that generally speaking,there are three stages of sleep:light sleep,rapid eye movement or REMand deep sleep.We measure these stages by connecting electrodes to the scalp, chin and chest.In light sleep and REM,our brain waves are very similar to our brain waves in waking life.But our brain waves in deep sleep have these long-burst brain wavesthat are very different from our waking life brain waves.These long-burst brain waves are called delta waves.When we don't get the deep sleep we need,it inhibits our ability to learnand for our cells and bodies to recover.Deep sleep is how we convert all those interactionsthat we make during the dayinto our long-term memory and personalities.As we get older,we're more likely to lose these regenerative delta waves.So in way, deep sleep and delta wavesare actually a marker for biological youth.


So naturally, I wanted to get more deep sleep for myselfand I literally tried almost every gadget, gizmo, device and hack out there --consumer-grade, clinical-grade,what have you.I learned a lot, and I found I really do need, like most people,eight hours of sleep.I even shifted my circadian componentby changing my meals, exercise and light exposure,but I still couldn't find a way to get a deeper night of sleep ...that is until I met Dr. Dmitry Gerashchenkofrom Harvard Medical School.


Dmitry told me about a new finding in the literature,where a lab out of Germany showed that if you could play certain soundsat the right time in people's sleep,you could actually make sleep deeper and more efficient.And what's more, is that this lab showedthat you actually could improve next-day memory performancewith this sound.Dmitry and I teamed up,and we began working on a way to build this technology.With our research lab collaborators at Penn State,we designed experiments in order to validate our system.And we've since received grant funding from the National Science Foundationand the National Institute of Healthto develop this deep-sleep stimulating technology.Here's how it works.People came into the laband we hooked them up to a number of devices,two of which I have on right here --not a fashion statement.




When we detected that people were in deep sleep,we played the deep-sleep stimulating soundsthat were shown to make them have deeper sleep.I'm going to demo this sound for you right now.


(Repeating sound waves)


Pretty weird, right?




So that sound is actually at the same burst frequency as your brain waveswhen your brain is in deep sleep.That sound pattern actually primes your mindto have more of these regenerative delta waves.When we asked participants the next day about the sounds,they were completely unaware that we played the sounds,yet their brains responded with more of these delta waves.


Here's an image of someone's brain waves from the study that we conducted.See the bottom panel?This shows the sound being played at that burst frequency.Now look at the brain waves in the upper part of the graph.You can see from the graphthat the sound is actually producing more of these regenerative delta waves.We learned that we could accurately track sleepwithout hooking people up to electrodesand make people sleep deeper.We're continuing to developthe right sound environment and sleep habitatto improve people's sleep health.


Our sleep isn't as regenerative as it could be,but maybe one day soon,we could wear a small deviceand get more out of our sleep.


Thank you.




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