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  • Whether you're cramming for an exam

    無論你是要考前臨時抱佛腳,

  • or trying to learn a new musical instrument

    或者嘗試學新樂器,

  • or even trying to perfect a new sport,

    甚至想精進一項新運動,

  • sleep may actually be your secret memory weapon.

    睡眠可以是你的秘密記憶武器。

  • [Sleeping with Science]

    [睡眠與科學]

  • Studies have actually told us that sleep is critical for memory

    研究曾告訴我們,睡眠在至少三方面

  • in at least three different ways.

    對記憶力是極為重要的。

  • First, we know that you need sleep before learning

    首先,我們都知道,學習前要睡眠

  • to actually get your brain ready,

    才能讓你的大腦待命,

  • almost like a dry sponge,

    就像一塊乾海棉,

  • ready to initially soak up new information.

    準備好去吸收新資訊。

  • And without sleep, the memory circuits within the brain

    而且,缺乏睡眠 會讓在大腦巡迴的記憶

  • effectively become waterlogged, as it were,

    像以前一樣被浸沒,

  • and we can't absorb new information.

    使我們不能吸收新訊息。

  • We can't effectively lay down those new memory traces.

    我們會無法有效地 放下那些新記憶的蹤跡。

  • But it's not only important that you sleep before learning,

    可是,不是只有學習前的睡眠很重要,

  • because we also know that you need sleep after learning

    因為我們知道學習之後也要睡眠,

  • to essentially hit the save button on those new memories

    才能真的按下新記憶的儲存按鈕,

  • so that we don't forget.

    這樣我們才不會忘記。

  • In fact, sleep will actually future-proof that information

    事實上,睡眠其實會將大腦內的訊息

  • within the brain,

    永久保存,

  • cementing those memories

    鞏固當中的記憶於

  • into the architecture of those neural networks.

    神經網路中的體系結構。

  • And we've begun to discover

    那麼我們已經開始探索

  • exactly how sleep achieves this memory-consolidation benefit.

    睡眠究竟是怎樣達成記憶鞏固的好處 。

  • The first mechanism is a file-transfer process.

    第一個途徑就是檔案傳輸過程。

  • And here, we can speak about two different structures

    這裏面包含了兩種

  • within the brain.

    在腦中的結構。

  • The first is called the hippocampus

    第一種結構叫做海馬迴,

  • and the hippocampus sits on the left and the right side

    海馬迴分別位於大腦的左右兩側。

  • of your brain.

    你可以把海馬迴想像為

  • And you can think of the hippocampus

    在大腦內接收資訊的信箱一樣。

  • almost like the informational inbox of your brain.

    它很擅長接收和抓牢新的記憶檔案。

  • It's very good at receiving new memory files

    第二個我們要講解的結構

  • and holding onto them.

    稱為大腦皮質。

  • The second structure that we can speak about

    這些大量皺皺的組織位於大腦的上方。

  • is called the cortex.

    在深層睡眠期間

  • This wrinkled massive tissue that sits on top of your brain.

    會有一個檔案傳輸的過程。

  • And during deep sleep,

    把海馬迴想像成一個隨身碟,

  • there is this file-transfer mechanism.

    而大腦皮質為一個硬碟。

  • Think of the hippocampus like a USB stick

    白天,我們四處奔波收集很多檔案,

  • and your cortex like the hard drive.

    然而在夜裏深層睡眠期間,

  • And during the day, we're going around

    由於儲存容量有限,

  • and we're gathering lots of files,

    我們需要把那些檔案從海馬迴

  • but then during deep sleep at night,

    傳送到大腦的硬碟,即是大腦皮層。

  • because of that limited storage capacity,

    這就是深層睡眠提供的

  • we have to transfer those files from the hippocampus

    其中一個機制。

  • over to the hard drive of the brain, the cortex.

    此外我們還發現另一個機制

  • And that's exactly one of the mechanisms

    也幫助我們將記憶鞏固於大腦之中。

  • that deep sleep seems to provide.

    這稱為重播。

  • But there's another mechanism that we've become aware of

    數年前,

  • that helps cement those memories into the brain.

    科學家在觀察老鼠到底是怎樣

  • And it's called replay.

    學習逃出一個迷宮。

  • Several years ago,

    他們把老鼠負責 記憶的大腦活動紀錄下來。

  • scientists were looking at how rats learned

    隨著老鼠在迷宮裏走動,

  • as they would run around a maze.

    不同的腦細胞會將迷宮內 不同的角落編碼。

  • And they were recording the activity in the memory centers of these rats.

    如果你在每一個腦細胞內加入鈴聲,

  • And as the rat was running around the maze,

    隨著老鼠在學習迷宮,你聽到的會是

  • different brain cells would code different parts of the maze.

    對於回憶的記認。

  • And so if you added a tone to each one of the brain cells

    而它聽起來會有點像……

  • what you would hear as the rat was starting to learn the maze

    (充滿活力的鋼琴音樂)

  • was the signature of that memory.

    這正是我們能聽到學習的記認。

  • So it would sound a little bit like ...

    可科學家卻做了些聰明的事情。

  • (Bouncy piano music)

    當老鼠睡著時, 他們持續聆聽著牠們的大腦,

  • It was this signature of learning that we could hear.

    而他們聽到的很異乎尋常。

  • But then they did something clever.

    老鼠在睡覺時,

  • They kept listening to the brain as these rats fell asleep,

    會開始回放同樣的記認。

  • and what they heard was remarkable.

    可是現在重播的速度比清醒時

  • The rat, as it was sleeping,

    快了差不多十倍。

  • started to replay that same memory signature.

    所以你現在反而會開始聽到……

  • But now it started to replay it almost 10 times faster

    (充滿活力的快速鋼琴音樂)

  • than it was doing when it was awake.

    那似乎是第二種方式

  • So now instead you would start to hear ...

    在這當中睡眠正強化那些回憶。

  • (Fast bouncy piano music)

    睡眠其實將記憶重播和記錄

  • That seems to be the second way

    在腦內的一個新迴路之中,

  • in which sleep can actually strengthen these memories.

    並加強對那段記憶的描述。

  • Sleep is actually replaying and scoring those memories

    睡眠有益於記憶的最後一種方式

  • into a new circuit within the brain,

    就是整合和聯繫。

  • strengthening that memory representation.

    事實上,我們現在知道

  • The final way in which sleep is beneficial for memory

    睡眠比我們想像中還要更加聰穎。

  • is integration and association.

    睡眠不僅加強獨立的記憶,

  • In fact, we're now learning that sleep

    睡眠其實還靈巧地讓新記憶互相聯繫。

  • is much more intelligent than we ever imagined.

    因此,

  • Sleep doesn't just simply strengthen individual memories,

    你第二天能夠在

  • sleep will actually cleverly interconnect new memories together.

    修訂過且覆蓋全腦的聯繫網中醒來,

  • And as a consequence,

    我們能為之前無解的問題 提供解決方法。

  • you can wake up the next day

    這這很可能就是

  • with a revised mind-wide web of associations,

    從未有人要你挑燈夜戰 解決問題的原因。

  • we can come up with solutions to previously impenetrable problems.

    相反地, 他們會告訴你 遇上問題時要睡一覺,

  • And this is probably the reason

    而這正是科學教我們的事。

  • that you've never been told to stay awake on a problem.

  • Instead, you're told to sleep on a problem,

  • and that's exactly what the science teaching us.

Whether you're cramming for an exam

無論你是要考前臨時抱佛腳,

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