[Music] well I’d like to start by asking you to
well I’d like to start by asking you to
well I’d like to start by asking you to imagine yourself in the following
imagine yourself in the following
imagine yourself in the following scenario you are a high school senior or
scenario you are a high school senior or
scenario you are a high school senior or the parent of a high school senior and
the parent of a high school senior and
the parent of a high school senior and you’re interested in a potential college
you’re interested in a potential college
you’re interested in a potential college and so you arrange for a campus visit
and so you arrange for a campus visit
and so you arrange for a campus visit and you go on a campus tour and
and you go on a campus tour and
and you go on a campus tour and everything looks great and the people
everything looks great and the people
everything looks great and the people are friendly but after a few minutes
are friendly but after a few minutes
are friendly but after a few minutes something strange starts to dawn on you
something strange starts to dawn on you
something strange starts to dawn on you that this campus has a really horrible
that this campus has a really horrible
that this campus has a really horrible smoking habit everybody you see is
smoking habit everybody you see is
smoking habit everybody you see is smoking outside everybody smells like
smoking outside everybody smells like
smoking outside everybody smells like cigarette smoke in fact you go to have
cigarette smoke in fact you go to have
cigarette smoke in fact you go to have lunch in a dining hall and students are
lunch in a dining hall and students are
lunch in a dining hall and students are actually bragging about how much they
actually bragging about how much they
actually bragging about how much they smoke one student says yesterday I
smoke one student says yesterday I
smoke one student says yesterday I smoked three packs all by myself and
smoked three packs all by myself and
smoked three packs all by myself and another student says nice I did that
another student says nice I did that
another student says nice I did that last week high five
last week high five
last week high five and you think to yourself well this is
and you think to yourself well this is
and you think to yourself well this is pretty strange this is another wise
pretty strange this is another wise
pretty strange this is another wise great school but they have sort of a
great school but they have sort of a
great school but they have sort of a weird bad habit and they’re oddly
weird bad habit and they’re oddly
weird bad habit and they’re oddly celebrational about it so I’m not sure I
celebrational about it so I’m not sure I
celebrational about it so I’m not sure I want to go here so imagine you go on a
want to go here so imagine you go on a
want to go here so imagine you go on a second campus tour and you look at a
second campus tour and you look at a
second campus tour and you look at a second college and it’s very similar the
second college and it’s very similar the
second college and it’s very similar the first the campus looks really beautiful
first the campus looks really beautiful
first the campus looks really beautiful people are friendly
people are friendly
people are friendly except this college has a bad junk food
except this college has a bad junk food
except this college has a bad junk food habit everybody you see is eating junk
habit everybody you see is eating junk
habit everybody you see is eating junk food there’s junk food wrappers
food there’s junk food wrappers
food there’s junk food wrappers everywhere there’s nothing nutritious to
everywhere there’s nothing nutritious to
everywhere there’s nothing nutritious to eat in the dining hall and again people
eat in the dining hall and again people
eat in the dining hall and again people are bragging about how much they’re
are bragging about how much they’re
are bragging about how much they’re eating so one student says last night I
eating so one student says last night I
eating so one student says last night I had a whole pizza by myself and another
had a whole pizza by myself and another
had a whole pizza by myself and another student says nice I did the same thing
student says nice I did the same thing
student says nice I did the same thing last week high five so if these two
last week high five so if these two
last week high five so if these two scenarios sound a little far-fetched
scenarios sound a little far-fetched
scenarios sound a little far-fetched imagine a third scenario as you go visit
imagine a third scenario as you go visit
imagine a third scenario as you go visit another college and again it looks
another college and again it looks
another college and again it looks really great the people are friendly
really great the people are friendly
really great the people are friendly except at this college everybody looks
except at this college everybody looks
except at this college everybody looks tired
tired
tired you see people falling asleep at their
you see people falling asleep at their
you see people falling asleep at their computers you visit a class and people
computers you visit a class and people
computers you visit a class and people are dozing off in class and just looks
are dozing off in class and just looks
are dozing off in class and just looks generally like everyone could use a
generally like everyone could use a
generally like everyone could use a great nap right so what’s crazy to me
great nap right so what’s crazy to me
great nap right so what’s crazy to me about this is that I’ve never seen a
about this is that I’ve never seen a
about this is that I’ve never seen a campus full of people who are all
campus full of people who are all
campus full of people who are all smokers or a campus full of people who
smokers or a campus full of people who
smokers or a campus full of people who are all sleep-deprived but a campus full
are all sleep-deprived but a campus full
are all sleep-deprived but a campus full of people who look tired and sleep –
of people who look tired and sleep –
of people who look tired and sleep – sorry a campus full of people who are
sorry a campus full of people who are
sorry a campus full of people who are all eat junk food but a campus full of
all eat junk food but a campus full of
all eat junk food but a campus full of people who are all sleep-deprived and
people who are all sleep-deprived and
people who are all sleep-deprived and tired describes every college and
tired describes every college and
tired describes every college and university I think that I’ve ever seen
university I think that I’ve ever seen
university I think that I’ve ever seen and actually most high schools that
and actually most high schools that
and actually most high schools that especially during leader parts of the
especially during leader parts of the
especially during leader parts of the semester and what’s interesting is that
semester and what’s interesting is that
semester and what’s interesting is that the effects of being sleep-deprived all
the effects of being sleep-deprived all
the effects of being sleep-deprived all the time can be just as bad as smoking
the time can be just as bad as smoking
the time can be just as bad as smoking and just as bad as eating too much junk
and just as bad as eating too much junk
and just as bad as eating too much junk food and yet lots of students would
food and yet lots of students would
food and yet lots of students would actually choose to go to a college where
actually choose to go to a college where
actually choose to go to a college where everyone looks sleep-deprived because it
everyone looks sleep-deprived because it
everyone looks sleep-deprived because it looks like it’s a really hard-working
looks like it’s a really hard-working
looks like it’s a really hard-working college where people are very productive
college where people are very productive
college where people are very productive and achieving great things and so as a
and achieving great things and so as a
and achieving great things and so as a sleep researcher I’ve been fascinated by
sleep researcher I’ve been fascinated by
sleep researcher I’ve been fascinated by the biology and neuroscience of sleep
the biology and neuroscience of sleep
the biology and neuroscience of sleep for over a decade and I have a lab at
for over a decade and I have a lab at
for over a decade and I have a lab at Williams College that studies mice we
Williams College that studies mice we
Williams College that studies mice we look at what happens in the brain and
look at what happens in the brain and
look at what happens in the brain and the body during sleep we look at how the
the body during sleep we look at how the
the body during sleep we look at how the neurons in the brain control sleep but I
neurons in the brain control sleep but I
neurons in the brain control sleep but I have to say as a father as a teacher and
have to say as a father as a teacher and
have to say as a father as a teacher and as a colleague to a lot of hard working
as a colleague to a lot of hard working
as a colleague to a lot of hard working colleagues a hard working people I have
colleagues a hard working people I have
colleagues a hard working people I have a newfound fascination for how we
a newfound fascination for how we
a newfound fascination for how we tolerate sleep deprivation as a society
tolerate sleep deprivation as a society
tolerate sleep deprivation as a society and it’s not just students in our
and it’s not just students in our
and it’s not just students in our schools it’s really everywhere whenever
schools it’s really everywhere whenever
schools it’s really everywhere whenever I ride public transportation whether
I ride public transportation whether
I ride public transportation whether it’s a bus or a subway I see people who
it’s a bus or a subway I see people who
it’s a bus or a subway I see people who just look exhausted and in fact you can
just look exhausted and in fact you can
just look exhausted and in fact you can see people taking naps on their morning
see people taking naps on their morning
see people taking naps on their morning or afternoon commute and sneak them in
or afternoon commute and sneak them in
or afternoon commute and sneak them in and in our public life it’s really not
and in our public life it’s really not
and in our public life it’s really not uncommon to see people dozing off and in
uncommon to see people dozing off and in
uncommon to see people dozing off and in general in our public and professional
general in our public and professional
general in our public and professional lives people really just look exhausted
lives people really just look exhausted
lives people really just look exhausted but something is even crazier than that
but something is even crazier than that
but something is even crazier than that to me which is that not only our people
to me which is that not only our people
to me which is that not only our people exhausted but some people choose to be
exhausted but some people choose to be
exhausted but some people choose to be sleep deprived and some people actually
sleep deprived and some people actually
sleep deprived and some people actually wear it as a badge of honor right
wear it as a badge of honor right
wear it as a badge of honor right because in order to be sleep deprived
because in order to be sleep deprived
because in order to be sleep deprived you must be really hard-working you must
you must be really hard-working you must
you must be really hard-working you must have a lot of important things to do and
have a lot of important things to do and
have a lot of important things to do and you must be very very productive or else
you must be very very productive or else
you must be very very productive or else why would you be sleep deprived in in
why would you be sleep deprived in in
why would you be sleep deprived in in the first place I’ve actually been a
the first place I’ve actually been a
the first place I’ve actually been a part of job committees where job
part of job committees where job
part of job committees where job applicants will brag about the fact that
applicants will brag about the fact that
applicants will brag about the fact that they only get three or four hours of
they only get three or four hours of
they only get three or four hours of sleep a night and actually just a couple
sleep a night and actually just a couple
sleep a night and actually just a couple months ago I was looking at Facebook and
months ago I was looking at Facebook and
months ago I was looking at Facebook and one of these memes that somehow just
one of these memes that somehow just
one of these memes that somehow just shows up in your feed for no reason I
shows up in your feed for no reason I
shows up in your feed for no reason I read it it had tens of thousands of
read it it had tens of thousands of
read it it had tens of thousands of likes and said no one looks back on
likes and said no one looks back on
likes and said no one looks back on their life and remembers the nights they
their life and remembers the nights they
their life and remembers the nights they had plenty of sleep the implication
had plenty of sleep the implication
had plenty of sleep the implication being that if you get plenty of sleep
being that if you get plenty of sleep
being that if you get plenty of sleep you’re somehow missing out on your
you’re somehow missing out on your
you’re somehow missing out on your life’s greatest potential and then all
life’s greatest potential and then all
life’s greatest potential and then all the things that you could be doing and
the things that you could be doing and
the things that you could be doing and so this is really interesting to me and
so this is really interesting to me and
so this is really interesting to me and I wonder actually if people would brag
I wonder actually if people would brag
I wonder actually if people would brag about the fact that they’re not getting
about the fact that they’re not getting
about the fact that they’re not getting enough sleep if they knew that the
enough sleep if they knew that the
enough sleep if they knew that the health benefits of getting sleep were
health benefits of getting sleep were
health benefits of getting sleep were just as important as the benefits of not
just as important as the benefits of not
just as important as the benefits of not smoking or the benefits of eating good
smoking or the benefits of eating good
smoking or the benefits of eating good nutrition and not eating junk food the
nutrition and not eating junk food the
nutrition and not eating junk food the sleep scientists have made so many great
sleep scientists have made so many great
sleep scientists have made so many great discoveries over the past ten years and
discoveries over the past ten years and
discoveries over the past ten years and I’m surprised that more people don’t
I’m surprised that more people don’t
I’m surprised that more people don’t know about them so here’s just a couple
know about them so here’s just a couple
know about them so here’s just a couple examples and you’ll have to excuse me
examples and you’ll have to excuse me
examples and you’ll have to excuse me because I’m a biology professor so when
because I’m a biology professor so when
because I’m a biology professor so when you’re sleeping your pituitary glands
you’re sleeping your pituitary glands
you’re sleeping your pituitary glands which it’s right below your brain surges
which it’s right below your brain surges
which it’s right below your brain surges its production of growth hormone growth
its production of growth hormone growth
its production of growth hormone growth hormone is released much more when
hormone is released much more when
hormone is released much more when you’re sleeping than when you’re awake
you’re sleeping than when you’re awake
you’re sleeping than when you’re awake and mussed growth hormone essentially
and mussed growth hormone essentially
and mussed growth hormone essentially causes three effects muscle growth bone
causes three effects muscle growth bone
causes three effects muscle growth bone growth and fat metabolism how many
growth and fat metabolism how many
growth and fat metabolism how many people would take a pill that caused
people would take a pill that caused
people would take a pill that caused muscle growth bone growth and fat
muscle growth bone growth and fat
muscle growth bone growth and fat metabolism if there’s a company that
metabolism if there’s a company that
metabolism if there’s a company that sold this pill they would make billions
sold this pill they would make billions
sold this pill they would make billions of dollars and I imagine most consumers
of dollars and I imagine most consumers
of dollars and I imagine most consumers would pay a lot for this and yet we get
would pay a lot for this and yet we get
would pay a lot for this and yet we get it for free when we’re sleeping and it’s
it for free when we’re sleeping and it’s
it for free when we’re sleeping and it’s always odd to me when I see people
always odd to me when I see people
always odd to me when I see people working out at the gym and they spend
working out at the gym and they spend
working out at the gym and they spend hours a day at the gym and then they say
hours a day at the gym and then they say
hours a day at the gym and then they say they don’t get enough sleep at night
they don’t get enough sleep at night
they don’t get enough sleep at night it’s kind of a funny thing to me it’s
it’s kind of a funny thing to me it’s
it’s kind of a funny thing to me it’s like you know that your muscles aren’t
like you know that your muscles aren’t
like you know that your muscles aren’t actually growing when you’re working out
actually growing when you’re working out
actually growing when you’re working out or you’re not losing weight when you’re
or you’re not losing weight when you’re
or you’re not losing weight when you’re working out that all happens when you’re
working out that all happens when you’re
working out that all happens when you’re sleeping and I don’t think most people
sleeping and I don’t think most people
sleeping and I don’t think most people know that here’s another example is the
know that here’s another example is the
know that here’s another example is the cells and the biochemistry the bio
cells and the biochemistry the bio
cells and the biochemistry the bio chemicals that make up your immune
chemicals that make up your immune
chemicals that make up your immune system and circulate through your
system and circulate through your
system and circulate through your bloodstream they actually change when
bloodstream they actually change when
bloodstream they actually change when you’re sleeping compared to when you’re
you’re sleeping compared to when you’re
you’re sleeping compared to when you’re awake and when you’re sleeping they’re
awake and when you’re sleeping they’re
awake and when you’re sleeping they’re particularly good at seeking out viruses
particularly good at seeking out viruses
particularly good at seeking out viruses bacteria and other microorganisms to
bacteria and other microorganisms to
bacteria and other microorganisms to stop infection and disease and this is
stop infection and disease and this is
stop infection and disease and this is why when you don’t get enough sleep you
why when you don’t get enough sleep you
why when you don’t get enough sleep you you’re much more prone to getting sick
you’re much more prone to getting sick
you’re much more prone to getting sick and it’s why when you’re sick the best
and it’s why when you’re sick the best
and it’s why when you’re sick the best thing you can do is to get a good
thing you can do is to get a good
thing you can do is to get a good night’s sleep and so in addition to
night’s sleep and so in addition to
night’s sleep and so in addition to these health benefits of sleep people
these health benefits of sleep people
these health benefits of sleep people who don’t get enough sleep are at a
who don’t get enough sleep are at a
who don’t get enough sleep are at a higher risk for high blood pressure
higher risk for high blood pressure
higher risk for high blood pressure heart disease diabetes obesity
heart disease diabetes obesity
heart disease diabetes obesity psychologically people are at a much
psychologically people are at a much
psychologically people are at a much higher risk for anxiety and depression
higher risk for anxiety and depression
higher risk for anxiety and depression we all know that when you are
we all know that when you are
we all know that when you are sleep-deprived you lose focus you lose
sleep-deprived you lose focus you lose
sleep-deprived you lose focus you lose the ability to pay attention it’s been
the ability to pay attention it’s been
the ability to pay attention it’s been asked of estimated by the National Sleep
asked of estimated by the National Sleep
asked of estimated by the National Sleep Foundation that over sixty billion
Foundation that over sixty billion
Foundation that over sixty billion dollars is lost in the United States
dollars is lost in the United States
dollars is lost in the United States annual D annually just two unproductive
annual D annually just two unproductive
annual D annually just two unproductive workers because they’re so
workers because they’re so
workers because they’re so sleep-deprived
sleep-deprived
sleep-deprived and all of this is really important but
and all of this is really important but
and all of this is really important but I think it also ignores something that
I think it also ignores something that
I think it also ignores something that we all know everybody in this room knows
we all know everybody in this room knows
we all know everybody in this room knows to be true which is that it really sucks
to be true which is that it really sucks
to be true which is that it really sucks to be sleep-deprived right
to be sleep-deprived right
to be sleep-deprived right it feels so awful to be sleep-deprived
it feels so awful to be sleep-deprived
it feels so awful to be sleep-deprived and try to keep your eyelids open there
and try to keep your eyelids open there
and try to keep your eyelids open there all of a sudden so heavy you do things
all of a sudden so heavy you do things
all of a sudden so heavy you do things like when you’re when you’re at a
like when you’re when you’re at a
like when you’re when you’re at a speaker event like this where you do
speaker event like this where you do
speaker event like this where you do that headbob thing where you’re like
that headbob thing where you’re like
that headbob thing where you’re like trying to keep your head awake and you
trying to keep your head awake and you
trying to keep your head awake and you fall asleep for a second in some distant
fall asleep for a second in some distant
fall asleep for a second in some distant part of your brain is like not now not
part of your brain is like not now not
part of your brain is like not now not now and you’re trying to keep yourself
now and you’re trying to keep yourself
now and you’re trying to keep yourself awake and I know this just as well as
awake and I know this just as well as
awake and I know this just as well as anyone else
anyone else
anyone else this is the worst picture of me ever
this is the worst picture of me ever
this is the worst picture of me ever taken it’s also the most ironic picture
taken it’s also the most ironic picture
taken it’s also the most ironic picture of me ever taken because I was so tired
of me ever taken because I was so tired
of me ever taken because I was so tired I fell asleep in the middle of the day
I fell asleep in the middle of the day
I fell asleep in the middle of the day because I had spent the entire night
because I had spent the entire night
because I had spent the entire night working on a talk about the benefits of
working on a talk about the benefits of
working on a talk about the benefits of sleep so I did not do that last night so
sleep so I did not do that last night so
sleep so I did not do that last night so I know this just as well as everybody
I know this just as well as everybody
I know this just as well as everybody else and it’s just really awful to be
else and it’s just really awful to be
else and it’s just really awful to be sleep-deprived but here’s where there’s
sleep-deprived but here’s where there’s
sleep-deprived but here’s where there’s good news because the good news is that
good news because the good news is that
good news because the good news is that the opposite is also true
the opposite is also true
the opposite is also true the opposite being that people who are
the opposite being that people who are
the opposite being that people who are chronically sleep-deprived when they
chronically sleep-deprived when they
chronically sleep-deprived when they develop habits to get a regular amount
develop habits to get a regular amount
develop habits to get a regular amount of sleep every single day they all of a
of sleep every single day they all of a
of sleep every single day they all of a sudden feel like years have been taken
sudden feel like years have been taken
sudden feel like years have been taken off their life they’re suddenly alive
off their life they’re suddenly alive
off their life they’re suddenly alive and awake and have the energy of someone
and awake and have the energy of someone
and awake and have the energy of someone much younger and they just feel great
much younger and they just feel great
much younger and they just feel great and they wonder why they didn’t do it
and they wonder why they didn’t do it
and they wonder why they didn’t do it before but there’s also a lot of sleep
before but there’s also a lot of sleep
before but there’s also a lot of sleep science to back this up one of my
science to back this up one of my
science to back this up one of my colleagues ran lots of studies on
colleagues ran lots of studies on
colleagues ran lots of studies on varsity athletes at Stanford University
varsity athletes at Stanford University
varsity athletes at Stanford University and she recruited varsity athletes for
and she recruited varsity athletes for
and she recruited varsity athletes for sleep studies in which they were
sleep studies in which they were
sleep studies in which they were essentially forced to get a good night’s
essentially forced to get a good night’s
essentially forced to get a good night’s sleep over several weeks and what she
sleep over several weeks and what she
sleep over several weeks and what she found was that compared to players who
found was that compared to players who
found was that compared to players who didn’t take part in the sleep study
didn’t take part in the sleep study
didn’t take part in the sleep study everything about these athletes who
everything about these athletes who
everything about these athletes who slept in improved their speed improved
slept in improved their speed improved
slept in improved their speed improved their strength improved the number of
their strength improved the number of
their strength improved the number of mistakes and errors they made went way
mistakes and errors they made went way
mistakes and errors they made went way down their chances of getting a
down their chances of getting a
down their chances of getting a concussion went way down and they were
concussion went way down and they were
concussion went way down and they were generally much better at the sport the
generally much better at the sport the
generally much better at the sport the same thing happens in the classroom when
same thing happens in the classroom when
same thing happens in the classroom when students are recruited for sleep studies
students are recruited for sleep studies
students are recruited for sleep studies where they get much more sleep their
where they get much more sleep their
where they get much more sleep their creativity increases their
creativity increases their
creativity increases their problem-solving increases their test
problem-solving increases their test
problem-solving increases their test scores increase and their grades
scores increase and their grades
scores increase and their grades increase and so it just seems that
increase and so it just seems that
increase and so it just seems that everything gets much better once
everything gets much better once
everything gets much better once somebody declares themselves that
somebody declares themselves that
somebody declares themselves that they’re gonna get a night of sleep a
they’re gonna get a night of sleep a
they’re gonna get a night of sleep a night of sleep every single night very
night of sleep every single night very
night of sleep every single night very consistently and the greatest paradox in
consistently and the greatest paradox in
consistently and the greatest paradox in this I think is that the people who
this I think is that the people who
this I think is that the people who don’t get enough sleep because they’d
don’t get enough sleep because they’d
don’t get enough sleep because they’d like to accomplish more during the day
like to accomplish more during the day
like to accomplish more during the day actually find that they’re more
actually find that they’re more
actually find that they’re more productive when they get more sleep and
productive when they get more sleep and
productive when they get more sleep and not less productive because even though
not less productive because even though
not less productive because even though they’re not awake as long they’re much
they’re not awake as long they’re much
they’re not awake as long they’re much more productive when they’ve gotten
more productive when they’ve gotten
more productive when they’ve gotten enough sleep and there’s lots of
enough sleep and there’s lots of
enough sleep and there’s lots of measured studies on this that you’re
measured studies on this that you’re
measured studies on this that you’re actually able to get more done when you
actually able to get more done when you
actually able to get more done when you get a good night’s sleep
get a good night’s sleep
get a good night’s sleep not less so why are we so bad at this if
not less so why are we so bad at this if
not less so why are we so bad at this if this is all true then why is a society
this is all true then why is a society
this is all true then why is a society are we not good at this and this is
are we not good at this and this is
are we not good at this and this is actually where I feel like the analogy
actually where I feel like the analogy
actually where I feel like the analogy between sleep deprivation junk food and
between sleep deprivation junk food and
between sleep deprivation junk food and smoking goes down is because when people
smoking goes down is because when people
smoking goes down is because when people smoke or have junk food they’re doing it
smoke or have junk food they’re doing it
smoke or have junk food they’re doing it for the short-term reward it’s
for the short-term reward it’s
for the short-term reward it’s immediately satisfying when people
immediately satisfying when people
immediately satisfying when people choose to do those things but there’s
choose to do those things but there’s
choose to do those things but there’s nothing satisfying about sleep
nothing satisfying about sleep
nothing satisfying about sleep deprivation like we’ve already talked
deprivation like we’ve already talked
deprivation like we’ve already talked about so why do people do it and I asked
about so why do people do it and I asked
about so why do people do it and I asked my colleagues this I survey students all
my colleagues this I survey students all
my colleagues this I survey students all the time and the same three answers come
the time and the same three answers come
the time and the same three answers come up again and again and again one we have
up again and again and again one we have
up again and again and again one we have busy lives and we’d like to get more
busy lives and we’d like to get more
busy lives and we’d like to get more done to we’re stressed there’s stress
done to we’re stressed there’s stress
done to we’re stressed there’s stress and anxiety keeps us awake sometimes and
and anxiety keeps us awake sometimes and
and anxiety keeps us awake sometimes and there’s lots of stressors in our life
there’s lots of stressors in our life
there’s lots of stressors in our life and three and this is a very new trend
and three and this is a very new trend
and three and this is a very new trend is that we’re addicted to our gadgets at
is that we’re addicted to our gadgets at
is that we’re addicted to our gadgets at night we love looking at our smartphones
night we love looking at our smartphones
night we love looking at our smartphones tablets computers and there’s all sorts
tablets computers and there’s all sorts
tablets computers and there’s all sorts of apps now that just occupy our time
of apps now that just occupy our time
of apps now that just occupy our time before we go to bed there’s email
before we go to bed there’s email
before we go to bed there’s email Facebook Twitter Instagram not to
Facebook Twitter Instagram not to
Facebook Twitter Instagram not to mention YouTube Netflix and a long list
mention YouTube Netflix and a long list
mention YouTube Netflix and a long list of great TED Talks that we can see so so
of great TED Talks that we can see so so
of great TED Talks that we can see so so what do we do about all of this and this
what do we do about all of this and this
what do we do about all of this and this is where I actually get some insight
is where I actually get some insight
is where I actually get some insight from the mice that we study in our lab
from the mice that we study in our lab
from the mice that we study in our lab because it actually turns out that all
because it actually turns out that all
because it actually turns out that all animals need sleep all animals get the
animals need sleep all animals get the
animals need sleep all animals get the same benefit of sleep that humans do but
same benefit of sleep that humans do but
same benefit of sleep that humans do but it’s amazingly easy to keep a mouse
it’s amazingly easy to keep a mouse
it’s amazingly easy to keep a mouse awake it’s a sleep deprived a mouse you
awake it’s a sleep deprived a mouse you
awake it’s a sleep deprived a mouse you don’t really have to do very much if you
don’t really have to do very much if you
don’t really have to do very much if you want to stress out a mouse a little bit
want to stress out a mouse a little bit
want to stress out a mouse a little bit you can give him a new roommate and
you can give him a new roommate and
you can give him a new roommate and giving them a new roommate will keep
giving them a new roommate will keep
giving them a new roommate will keep them awake for a little while or you can
them awake for a little while or you can
them awake for a little while or you can move him to a different cage that he’s
move him to a different cage that he’s
move him to a different cage that he’s not used to and the stress of going to a
not used to and the stress of going to a
not used to and the stress of going to a new home will keep him awake hours pass
new home will keep him awake hours pass
new home will keep him awake hours pass his bedtime you might ask what is the
his bedtime you might ask what is the
his bedtime you might ask what is the mouse equivalent of watching YouTube or
mouse equivalent of watching YouTube or
mouse equivalent of watching YouTube or being addicted to email and it turns out
being addicted to email and it turns out
being addicted to email and it turns out it’s actually able you can duplicate
it’s actually able you can duplicate
it’s actually able you can duplicate this as well with something as putting a
this as well with something as putting a
this as well with something as putting a paper towel in a mouse’s cage we wad up
paper towel in a mouse’s cage we wad up
paper towel in a mouse’s cage we wad up a paper towel you give it to the mouse
a paper towel you give it to the mouse
a paper towel you give it to the mouse the mouse is entertained by this for
the mouse is entertained by this for
the mouse is entertained by this for hours it’ll explore the contours of the
hours it’ll explore the contours of the
hours it’ll explore the contours of the paper towel it’ll kick it around it’ll
paper towel it’ll kick it around it’ll
paper towel it’ll kick it around it’ll play with it and again it’ll stay up
play with it and again it’ll stay up
play with it and again it’ll stay up hours past it’s bedtime so the take-home
hours past it’s bedtime so the take-home
hours past it’s bedtime so the take-home point from this I think is that we’re
point from this I think is that we’re
point from this I think is that we’re hardwired to need sleep but we’re also
hardwired to need sleep but we’re also
hardwired to need sleep but we’re also hardwired to be sleep deprived at a
hardwired to be sleep deprived at a
hardwired to be sleep deprived at a moment’s notice based on stressful
moment’s notice based on stressful
moment’s notice based on stressful things and exciting things happening in
things and exciting things happening in
things and exciting things happening in our lives and it actually turns out when
our lives and it actually turns out when
our lives and it actually turns out when the mouse is playing with the paper
the mouse is playing with the paper
the mouse is playing with the paper towel a surge of dopamine is being
towel a surge of dopamine is being
towel a surge of dopamine is being released in its brain and the same thing
released in its brain and the same thing
released in its brain and the same thing happens when we scroll on a smartphone
happens when we scroll on a smartphone
happens when we scroll on a smartphone every time you swipe up on a Facebook
every time you swipe up on a Facebook
every time you swipe up on a Facebook post or an email or anything else we
post or an email or anything else we
post or an email or anything else we actually get a little surge of dopamine
actually get a little surge of dopamine
actually get a little surge of dopamine in our brains and that surge of dopamine
in our brains and that surge of dopamine
in our brains and that surge of dopamine keeps us awake so what do we do about
keeps us awake so what do we do about
keeps us awake so what do we do about all of this especially when we have a
all of this especially when we have a
all of this especially when we have a life that’s much more complicated than
life that’s much more complicated than
life that’s much more complicated than that of a mouse you know a paper towel
that of a mouse you know a paper towel
that of a mouse you know a paper towel is bad enough for a mouse but we have
is bad enough for a mouse but we have
is bad enough for a mouse but we have all these nice gadgets now that we
all these nice gadgets now that we
all these nice gadgets now that we didn’t have 10 years ago to immediately
didn’t have 10 years ago to immediately
didn’t have 10 years ago to immediately give us all these things so it’s here
give us all these things so it’s here
give us all these things so it’s here where I feel like I have three ideas
where I feel like I have three ideas
where I feel like I have three ideas worth spreading and the first idea is
worth spreading and the first idea is
worth spreading and the first idea is that we need to just completely embrace
that we need to just completely embrace
that we need to just completely embrace sleep as a culture we need to treat this
sleep as a culture we need to treat this
sleep as a culture we need to treat this as healthy and no job applicant should
as healthy and no job applicant should
as healthy and no job applicant should brag about only getting three or four
brag about only getting three or four
brag about only getting three or four hours of sleep no student should
hours of sleep no student should
hours of sleep no student should high-five another student in the dining
high-five another student in the dining
high-five another student in the dining hall for pulling an all-nighter and in
hall for pulling an all-nighter and in
hall for pulling an all-nighter and in general we should just be much more
general we should just be much more
general we should just be much more sleep conscious as a society I actually
sleep conscious as a society I actually
sleep conscious as a society I actually went to a doctor a couple weeks ago and
went to a doctor a couple weeks ago and
went to a doctor a couple weeks ago and when I showed up at the doctor’s office
when I showed up at the doctor’s office
when I showed up at the doctor’s office I had to check a little form about the
I had to check a little form about the
I had to check a little form about the healthy habits in my life and it was a
healthy habits in my life and it was a
healthy habits in my life and it was a long list and it was things like do I
long list and it was things like do I
long list and it was things like do I have a smoke detector in my home do I
have a smoke detector in my home do I
have a smoke detector in my home do I wear my seatbelt do I take a daily
wear my seatbelt do I take a daily
wear my seatbelt do I take a daily vitamin and I thought this was a great
vitamin and I thought this was a great
vitamin and I thought this was a great list but nowhere on the list was do I
list but nowhere on the list was do I
list but nowhere on the list was do I get six to eight hours of sleep a night
get six to eight hours of sleep a night
get six to eight hours of sleep a night and I thought that was very odd we need
and I thought that was very odd we need
and I thought that was very odd we need to treat health sleep as a health issue
to treat health sleep as a health issue
to treat health sleep as a health issue just as much as smoking or just as much
just as much as smoking or just as much
just as much as smoking or just as much as eating a eating a balanced diet
as eating a eating a balanced diet
as eating a eating a balanced diet number two is we need to relearn how to
number two is we need to relearn how to
number two is we need to relearn how to go to bed
go to bed
go to bed it’s amazing you know who the best
it’s amazing you know who the best
it’s amazing you know who the best sleepers are in American society is
sleepers are in American society is
sleepers are in American society is actually our kids which is funny because
actually our kids which is funny because
actually our kids which is funny because it takes a while to get them to sleep
it takes a while to get them to sleep
it takes a while to get them to sleep but once they’re asleep they actually
but once they’re asleep they actually
but once they’re asleep they actually sleep very soundly and they have a nice
sleep very soundly and they have a nice
sleep very soundly and they have a nice quantity and quality of sleep and I
quantity and quality of sleep and I
quantity and quality of sleep and I think that that’s because we take the
think that that’s because we take the
think that that’s because we take the time to put them to bed properly we
time to put them to bed properly we
time to put them to bed properly we brush their teeth we give them some
brush their teeth we give them some
brush their teeth we give them some water we change their clothes into their
water we change their clothes into their
water we change their clothes into their pajamas we dim the lights we read them a
pajamas we dim the lights we read them a
pajamas we dim the lights we read them a story and this whole 30 minute 40 minute
story and this whole 30 minute 40 minute
story and this whole 30 minute 40 minute process really prepares them for a great
process really prepares them for a great
process really prepares them for a great night of sleep and they sleep very
night of sleep and they sleep very
night of sleep and they sleep very soundly once they finally go to sleep
soundly once they finally go to sleep
soundly once they finally go to sleep can you imagine what it would be like to
can you imagine what it would be like to
can you imagine what it would be like to put our kids to sleep the same way that
put our kids to sleep the same way that
put our kids to sleep the same way that we put ourselves to sleep if we gave our
we put ourselves to sleep if we gave our
we put ourselves to sleep if we gave our kids bright screens and said play with
kids bright screens and said play with
kids bright screens and said play with it or whatever you want for 30 minutes
it or whatever you want for 30 minutes
it or whatever you want for 30 minutes but maybe it’ll turn into two hours our
but maybe it’ll turn into two hours our
but maybe it’ll turn into two hours our kids would never sleep and this would be
kids would never sleep and this would be
kids would never sleep and this would be really detrimental and so we need to put
really detrimental and so we need to put
really detrimental and so we need to put ourselves to bed essentially the same
ourselves to bed essentially the same
ourselves to bed essentially the same way we need to just remember what we did
way we need to just remember what we did
way we need to just remember what we did in when we were 6 years old and I think
in when we were 6 years old and I think
in when we were 6 years old and I think that this gets lost sometime around high
that this gets lost sometime around high
that this gets lost sometime around high school we don’t as parents put our high
school we don’t as parents put our high
school we don’t as parents put our high schoolers to bed and somewhere around
schoolers to bed and somewhere around
schoolers to bed and somewhere around the elementary school ages to high
the elementary school ages to high
the elementary school ages to high school ages people forget how to go to
school ages people forget how to go to
school ages people forget how to go to bed and we just try magically assume
bed and we just try magically assume
bed and we just try magically assume that we’ll fall asleep after being
that we’ll fall asleep after being
that we’ll fall asleep after being worried and playing with our gadgets and
worried and playing with our gadgets and
worried and playing with our gadgets and so we need to dim the lights develop a
so we need to dim the lights develop a
so we need to dim the lights develop a nice habit a nice nighttime routine and
nice habit a nice nighttime routine and
nice habit a nice nighttime routine and we need to take anything that has a
we need to take anything that has a
we need to take anything that has a screen on it and push it away 30 or 45
screen on it and push it away 30 or 45
screen on it and push it away 30 or 45 minutes before we go to bed and try not
minutes before we go to bed and try not
minutes before we go to bed and try not to look at it until we wake up the next
to look at it until we wake up the next
to look at it until we wake up the next morning finally kids are the best
morning finally kids are the best
morning finally kids are the best sleepers but if you ask adults who are
sleepers but if you ask adults who are
sleepers but if you ask adults who are the best sleepers out of the adult
the best sleepers out of the adult
the best sleepers out of the adult community what people find is that the
community what people find is that the
community what people find is that the best sleepers are the ones who embrace
best sleepers are the ones who embrace
best sleepers are the ones who embrace good wake habits as well people who have
good wake habits as well people who have
good wake habits as well people who have good time management and productivity
good time management and productivity
good time management and productivity skills actually sleep better at night
skills actually sleep better at night
skills actually sleep better at night because they have such a well-balanced
because they have such a well-balanced
because they have such a well-balanced day and there are so many books written
day and there are so many books written
day and there are so many books written on the topic of productivity and time
on the topic of productivity and time
on the topic of productivity and time management and lots of tips you can find
management and lots of tips you can find
management and lots of tips you can find online but I tell students this can be
online but I tell students this can be
online but I tell students this can be something as easy as just knowing if
something as easy as just knowing if
something as easy as just knowing if you’re a morning person or a night
you’re a morning person or a night
you’re a morning person or a night person what time of day are you most
person what time of day are you most
person what time of day are you most productive and do your best work during
productive and do your best work during
productive and do your best work during that time of day what time of day are
that time of day what time of day are
that time of day what time of day are you least productive and do the mindless
you least productive and do the mindless
you least productive and do the mindless tasks that you just need to get it done
tasks that you just need to get it done
tasks that you just need to get it done at that time of day ask where you work
at that time of day ask where you work
at that time of day ask where you work best
best
best you work best even just by asking
you work best even just by asking
you work best even just by asking students these kinds of questions they
students these kinds of questions they
students these kinds of questions they discover the answers for themselves and
discover the answers for themselves and
discover the answers for themselves and everyone is different because really you
everyone is different because really you
everyone is different because really you get a good night’s sleep
get a good night’s sleep
get a good night’s sleep not because sleep is fun but because if
not because sleep is fun but because if
not because sleep is fun but because if you get a good night’s sleep it makes
you get a good night’s sleep it makes
you get a good night’s sleep it makes you have a better day’s wake it makes
you have a better day’s wake it makes
you have a better day’s wake it makes you more productive more time efficient
you more productive more time efficient
you more productive more time efficient and you get more done but it’s
and you get more done but it’s
and you get more done but it’s reciprocal if you have a better day’s
reciprocal if you have a better day’s
reciprocal if you have a better day’s wake and you get more done and you’re
wake and you get more done and you’re
wake and you get more done and you’re more productive it actually causes you
more productive it actually causes you
more productive it actually causes you to have a better night’s sleep and this
to have a better night’s sleep and this
to have a better night’s sleep and this is sort of a reinforcing cycle and it
is sort of a reinforcing cycle and it
is sort of a reinforcing cycle and it works really great and I’m a little
works really great and I’m a little
works really great and I’m a little disappointed in myself that I didn’t
disappointed in myself that I didn’t
disappointed in myself that I didn’t figure out these techniques in two years
figure out these techniques in two years
figure out these techniques in two years in my life I studied studying sleep
in my life I studied studying sleep
in my life I studied studying sleep before I realized these good night sleep
before I realized these good night sleep
before I realized these good night sleep habits and these great productivity
habits and these great productivity
habits and these great productivity habits and when I think about that I
habits and when I think about that I
habits and when I think about that I actually kind of get a little frustrated
actually kind of get a little frustrated
actually kind of get a little frustrated because when I was in school I had sex
because when I was in school I had sex
because when I was in school I had sex education nutrition education drug
education nutrition education drug
education nutrition education drug awareness resistance education but no
awareness resistance education but no
awareness resistance education but no one ever told me how to go to bed and no
one ever told me how to go to bed and no
one ever told me how to go to bed and no one ever told me how I could get more
one ever told me how I could get more
one ever told me how I could get more done during the day these are things I
done during the day these are things I
done during the day these are things I just picked up on my own and I think
just picked up on my own and I think
just picked up on my own and I think these are so valuable things that we
these are so valuable things that we
these are so valuable things that we could actually be teaching high school
could actually be teaching high school
could actually be teaching high school kids and college kids and so just
kids and college kids and so just
kids and college kids and so just recently at Williams College we actually
recently at Williams College we actually
recently at Williams College we actually taught our first course called the
taught our first course called the
taught our first course called the science of sleep and the art of
science of sleep and the art of
science of sleep and the art of productivity and I was really afraid
productivity and I was really afraid
productivity and I was really afraid that no one would sign up for this class
that no one would sign up for this class
that no one would sign up for this class and in the end it turned out people were
and in the end it turned out people were
and in the end it turned out people were hungry for it
hungry for it
hungry for it college students over enrolled in the
college students over enrolled in the
college students over enrolled in the class and we wound up letting a lot more
class and we wound up letting a lot more
class and we wound up letting a lot more people in than that we initially
people in than that we initially
people in than that we initially intended but it was amazing they loved
intended but it was amazing they loved
intended but it was amazing they loved learning about sleep habits they loved
learning about sleep habits they loved
learning about sleep habits they loved talking about how they could get more
talking about how they could get more
talking about how they could get more done during the day and it worked out
done during the day and it worked out
done during the day and it worked out really well and now what we’re trying to
really well and now what we’re trying to
really well and now what we’re trying to do is take these messages and spread
do is take these messages and spread
do is take these messages and spread them across our campus and the community
them across our campus and the community
them across our campus and the community to try to embrace a culture of sleep
to try to embrace a culture of sleep
to try to embrace a culture of sleep that everyone is proud of because it’s
that everyone is proud of because it’s
that everyone is proud of because it’s really true no one looks back on their
really true no one looks back on their
really true no one looks back on their life and remembers the nights they had
life and remembers the nights they had
life and remembers the nights they had plenty of sleep this is true but the
plenty of sleep this is true but the
plenty of sleep this is true but the opposite is also true nobody looks back
opposite is also true nobody looks back
opposite is also true nobody looks back on their life and remembers the times
on their life and remembers the times
on their life and remembers the times they were exhausted right and I hate
they were exhausted right and I hate
they were exhausted right and I hate this picture of me but the funny thing
this picture of me but the funny thing
this picture of me but the funny thing about this day is I don’t remember a
about this day is I don’t remember a
about this day is I don’t remember a single thing about this day the only
single thing about this day the only
single thing about this day the only reason I remember this is because a
reason I remember this is because a
reason I remember this is because a picture was taken of me I remember the
picture was taken of me I remember the
picture was taken of me I remember the times I was awake
times I was awake
times I was awake alert and I had a life of good
alert and I had a life of good
alert and I had a life of good experiences when I was awake not when I
experiences when I was awake not when I
experiences when I was awake not when I was exhausted and I choose to optimize
was exhausted and I choose to optimize
was exhausted and I choose to optimize those times now I choose to try to be
those times now I choose to try to be
those times now I choose to try to be awake as much as I can so I can enjoy
awake as much as I can so I can enjoy
awake as much as I can so I can enjoy those great experiences with my family
those great experiences with my family
those great experiences with my family and with my friends so I think the
and with my friends so I think the
and with my friends so I think the take-home message is to get a good
take-home message is to get a good
take-home message is to get a good night’s sleep
night’s sleep
night’s sleep not because it’s fun but because it
not because it’s fun but because it
not because it’s fun but because it makes you so much happier during the day
makes you so much happier during the day
makes you so much happier during the day and this is what I wish for all of you I
and this is what I wish for all of you I
and this is what I wish for all of you I wish that everybody has a good night’s
wish that everybody has a good night’s
wish that everybody has a good night’s sleep for a better day’s wake and a
sleep for a better day’s wake and a
sleep for a better day’s wake and a better day’s wake for a good night’s
better day’s wake for a good night’s
better day’s wake for a good night’s sleep thank you
sleep thank you
sleep thank you [Applause]
”
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