We all have a spine, we all sleep, and when we were about five years old and we were playing as children, grandma used to scream, posture!

我們都有脊椎，我們都在睡覺，在我們五歲左右，我們還在嬉戲玩耍的時候，奶奶就會大喊大叫，擺出各種姿勢！

And all of us would sit up straight.

我們所有人都會坐得筆直。

And that fear of grandma screaming that word, even to world-leading influencers, doctors who are sat on the front row slouching.

我害怕奶奶喊出那個詞，即使是對世界領先的有影響力的人，那些坐在前排懶洋洋地坐著的醫生。

Right now, where is he?

現在，他在哪裡？

Dr. C?

C博士？

We've seen you, even though you're amazing.

我們見過你，儘管你很了不起。

So why do we?

那我們為什麼要這樣做呢？

Because everyone in the room has been slouching.

因為房間裡的每個人都是懶洋洋的。

Liam at the backstage doing the sound all day has literally been like this, doing his sound, because it's comfy.

在後臺做音響的 Liam 整天都是這樣，做他的音響，因為很舒服。

Posture is the eternal fight against gravity.

姿勢是與地心引力的永恆鬥爭。

And sitting up like this, although grandma's watching, she's very disappointed in some of you.

像這樣坐著，雖然奶奶在看著，但她對你們中的一些人很失望。

This is really hard.

這真的很難。

Where is this?

這是哪裡？

Oh yeah, get me back here.

對了，讓我回來

This is the good spot.

這是個好地方。

The thing that grandma may be missed was that if posture is the eternal fight against gravity, then really we need to consider our sleep.

奶奶可能忽略了一點，那就是如果姿勢是與地心引力的永恆鬥爭，那麼我們真的需要考慮一下我們的睡眠。

It's great and it's comfy and the beauty and the difference between sitting and sleeping or standing and sleeping, we remember wearing a book on our heads and doing this very nicely, is that you're already asleep.

它很棒，也很舒適，坐著睡覺或站著睡覺的好處和區別在於，你已經睡著了。

That's the best bit.

這才是最精彩的部分。

When you're uncomfortable in these positions, and this is really my go-to for TV watching, the second you become uncomfortable, you move, because you're awake.

當你在這些姿勢中感到不舒服時，這確實是我看電視時的首選，一旦你感到不舒服，你就會移動，因為你是清醒的。

The difference with sleep is significant.

睡眠的差異非常明顯。

I'm going to share and prove it to you now.

我現在就和你們分享並證明給你們看。

You will have all at some point in your lives either sat in the back of a car and gone like this, or come to a TED and heard someone like me talk and done that, and within 10 minutes you wake up and your neck feels like it's gonna burn off.

在你們生命中的某個時刻，你們要麼坐在汽車後座上這樣走，要麼來到 TED，聽了像我這樣的人的演講，然後做了那樣的事，不到 10 分鐘，你就醒了，脖子感覺要燒掉了。

Why didn't you wake up then?

那你為什麼不醒來？

It's a completely different thing because you're asleep.

這完全是兩碼事，因為你睡著了。

So I think it's important to really address the average human, because we spend so much time, in fact I met Yunga last night, he's so awesome, and Yunga was talking to me about some research they'd found about using whole foods to reduce the chance of Alzheimer's.

是以，我認為真正解決普通人的問題很重要，因為我們花了那麼多時間，事實上，我昨晚遇到了雲加，他非常棒，雲加跟我談起了他們發現的一些關於使用全食物來減少老年痴呆症機率的研究。

You eat for four and a half years of your life.

你一生中要吃四年半的飯。

The lady that came on before, who I'm definitely not going to mess with, nor am I gonna mess with her, that guy was really big, but you exercise on average for one and a half years of your life.

之前上臺的那位女士，我絕對不會跟她計較，也不會跟她計較，那傢伙真的很大，但你一生中平均有一年半的時間都在鍛鍊。

In fact if you add all of these things up, it's the same amount of time that you sleep.

事實上，如果把所有這些加起來，就相當於你睡覺的時間。

Now the first, or the second talk by James, which was phenomenal, I really know that if I fail in this mission, I know I'm going for a job.

現在，詹姆斯的第一場演講，或者說第二場演講，非常精彩，我真的知道，如果我這次任務失敗了，我知道我要去找一份工作。

By law we can sue James if he doesn't provide us with an ergonomic workstation provision and an annual screening of our lying work surface, but none of you have spent any time in your ergonomic chair, because you've all been doing this.

根據法律規定，如果詹姆斯不向我們提供符合人體工程學的工作站規定，並每年對我們的臥姿工作面進行檢查，我們就可以起訴他，但你們都沒有在符合人體工程學的椅子上坐過，因為你們都一直在這樣做。

This gentleman here is not the average human, and this is a chap I met just near Old Trafford, the right side of Manchester, and he's a gent...

這位先生不是普通人，他是我在曼徹斯特右邊的老特拉福德附近遇到的一個小夥子，他是個紳士...

Dad, that was for you.

爸爸，那是給你的

He's so annoyed with me that he's gone mad.

他被我煩得快瘋了。

Okay, this is a gentleman that walks into hospital.

這是一位走進醫院的先生。

Now he had dementia, but he had a gastro trouble, walks into hospital, was bedridden for two weeks in hospital, and that two weeks becomes seven years.

現在，他患有痴呆症，但他有胃病，走進了醫院，在醫院臥床兩週，這兩週變成了七年。

That position you see him in there is fixed, this is a fixed body shape.

你看到的他的姿勢是固定的，這是一個固定的體形。

So think about his personal care when he can't separate his legs, think about him trying to swallow his internal organs, his digestive system, his comfort, his pain, he even cares about that.

所以，當他無法分開雙腿時，想想他的個人護理，想想他試圖吞嚥自己的內臟、消化系統、舒適度、疼痛，他甚至關心這些。

He can't speak, he can't move, he can't be seated, he can't shower, and he spends 23 to 24 hours a day in bed.

他不能說話，不能動，不能坐，不能洗澡，每天要在床上躺 23 到 24 個小時。

And with very, very simple postural management equipment, we bring the bed to him, and look at what happens three months later.

使用非常簡單的體位管理設備，我們把床搬到他身邊，看看三個月後會發生什麼。

And that's not rocket science, that's really, really simple.

這不是什麼火箭科學，非常非常簡單。

If you always do this, you never do this, and that feels really tight and awful.

如果你總是這樣做，就永遠不會這樣做，這感覺真的很緊，很糟糕。

And I've discussed the benefits for somebody like that gentleman, but those benefits for you guys are that it may well increase your energy levels.

我已經討論過對那位先生這樣的人的好處，但對你們的好處是，它可能會提高你們的能量水準。

I met a lady last night at the TED dinner who said she was a great sleeper, and then she told me that she felt exhausted every time she woke up.

昨晚在 TED 晚宴上，我遇到一位女士，她說她睡得很香，但她又告訴我，每次醒來她都覺得筋疲力盡。

It can lessen tension in shoulders, neck, if you're waking up with really awful tension headaches, or your shoulders burning through, it could have something to do with your sleep posture.

它可以減輕肩部和頸部的緊張，如果你醒來時感到非常可怕的緊張性頭痛，或者肩膀發燙，這可能與你的睡眠姿勢有關。

This happens to the majority of men, ladies you'll be very grateful for this bit.

大多數男人都會遇到這種情況，女士們，你們會非常感激這一點。

If you want to get back into your bedroom, and you want to stop snoring, sleep posture may well be that thing.

如果你想重新回到臥室，並想停止打鼾，那麼睡眠姿勢很可能就是你的良方。

And the best bit is, it's the most simplest of equations.

最妙的是，這是最簡單的等式。

You need to consider the position you go to sleep in.

您需要考慮睡覺的姿勢。

And some of you say, well I don't stay in one position, and of course you don't, we don't want you to.

你們中有些人說，我不會停留在一個位置上，你當然不會，我們也不希望你停留在一個位置上。

You've moved a thousand times just in the four, I've got to figure this out, four minutes and something.

在這四分鐘裡，你已經動了上千次了，我得弄清楚，四分鐘什麼的。

So the position you go to sleep in, that's the software, and that's what you guys are going to address tonight.

所以，你們睡覺的姿勢就是軟件，這就是你們今晚要解決的問題。

So we are legitimately going to find a tangible way to improve your quality of sleep tonight.

是以，我們今晚要理所當然地找到一種切實可行的方法來提高你的睡眠品質。

The second bit is the hardware, we'll worry about that next time.

第二點是硬件，我們下次再討論這個問題。

Now, if you are somebody suffering with sleep, which is in Manchester by the way, we are the worst sleep city in England, congratulations us all.

現在，如果你是一個飽受睡眠困擾的人，順便說一句，在曼徹斯特，我們是英格蘭睡眠最差的城市，恭喜我們所有人。

That deserves a round of applause, because we're all still smiling, that's the best bit.

這值得鼓掌，因為我們都還在笑，這才是最精彩的部分。

In Westminster in the university discussed our sleep deprivation.

在威斯敏斯特大學，我們討論了睡眠不足的問題。

So in this room 74% of you get less than seven hours. 61 in 2 I think that's less than 6 in the Manchester right now, definitely not enough.

所以，在這個房間裡，74%的人的工作時間不到7小時。61/2，我想現在曼徹斯特還不到6個小時，絕對不夠。

And every day we read a paper and we read an article that goes, if you don't get your seven and a half hours, your nose will fall off, you're going to get dementia, die an early miserable death.

我們每天都會讀報紙，讀到這樣的文章：如果你不保證你的七個半小時，你的鼻子就會掉下來，你就會得老年痴呆症，早早地悲慘死去。

Great.

好極了

So anyone who's struggling with sleep tonight is definitely not looking forward to it.

所以，今晚睡不好覺的人肯定不會期待今晚的睡眠。

But there's nothing to tell us how to make it better.

但沒有任何東西能告訴我們如何做得更好。

So we see all these articles, all these phenomenal scientists on TED, online, telling us what happens with the sleep and why we need it and what happens if we don't get it.

是以，我們看到所有這些文章，所有這些在 TED 上、在網上的傑出科學家，都在告訴我們睡眠會發生什麼，為什麼我們需要睡眠，如果我們得不到睡眠會發生什麼。

So this fight between quantity and quality, who in the room is getting any?

那麼，在數量和品質之間的鬥爭中，房間裡有誰得到了什麼？

So let's start focusing on something that we tangibly can, because we can't focus on, I saw James Leinhardt today at TED and he said get eight hours and that's what I'm going to do.

所以，讓我們開始關注一些我們能夠切實做到的事情，因為我們無法關注，我今天在 TED 上看到詹姆斯-萊因哈特（James Leinhardt），他說獲得八小時，這就是我要做的事情。

Because you might hate your partner, you might hate your boss, you might hate your kids, you might have a bill you weren't expecting.

因為你可能恨你的伴侶，你可能恨你的老闆，你可能恨你的孩子，你可能有你意想不到的賬單。

There's a million reasons why you won't sleep tonight, that sleep hostess is definitely not going to help.

你今晚睡不著的原因有一百萬個，那個睡眠女主人肯定幫不上忙。

Last night I slept for about an hour, thanks to Herb.

昨晚我睡了大約一個小時，多虧了赫伯。

And we all know the significance of sleep.

我們都知道睡眠的重要性。

In fact, you could argue that sleep is the foundation of all good well-being because you wake up tired, you're doing nothing about your well-being.

事實上，你可以說睡眠是所有良好幸福感的基礎，因為如果你疲憊地醒來，你就會對自己的幸福感一無所知。

We know it recovers us, we know it restores us, it heals us.

我們知道，它能讓我們康復，讓我們復原，讓我們痊癒。

But really, you still can't get the hours.

但實際上，你還是拿不到工時。

It doesn't matter what I tell you, how many wonderful nuggets of gold will be a fabulous place, the United will win 6-0.

不管我告訴你什麼，不管這裡會有多少美妙的金塊，曼聯都會以 6-0 的比分獲勝。

Anyway, back to this.

言歸正傳。

What we do know to be true is from a piece of conceptualized evidence based in, dating back to 1987 I think it was, that talks about the relationship between a neutral resting spine and the speed of recovery when you've had a spinal injury.

我們所知道的真實情況來自於一項基於概念化證據的研究，我認為可以追溯到 1987 年，該研究講述了中立靜息脊柱與脊柱損傷後恢復速度之間的關係。

Now if you look at this board it's pretty depressing, 1.78 billion people have some sort of chronic pain. 60% who have chronic pain suffer with depression.

現在，如果你看一下這個板塊，就會發現它非常令人沮喪：17.8 億人患有某種慢性疼痛。60%的慢性疼痛患者患有抑鬱症。

Imagine waking up in chronic pain, you're going to be in an absolute stinky mood and you definitely not getting any sleep because everything hurts.

想象一下，在慢性疼痛中醒來，你的心情絕對會很糟糕，你肯定睡不著覺，因為一切都很痛。

So then you don't get any sleep and everything hurts, you're in a bad mood.

是以，你無法入睡，一切都很痛苦，心情也很糟糕。

And this is a cycle that we're all in and I can't just tell you to get your hours, that's not good enough.

我們都處在這樣的循環中，我不能只告訴你要保證工時，這樣做是不夠的。

So when you leave tonight, don't worry, you don't have to go and buy a bed that cost 10 grand that flies you to the moon and spins and whatever, lavender spray or a smart watch that doesn't really tell you that you've had a great night's sleep because if you drink a bottle of whiskey tonight you'll have a great night's sleep according to your smart watch.

所以，當你今晚離開時，別擔心，你不必去買一張花了一萬塊錢的床，它能讓你飛到月亮上，還能旋轉，什麼的，薰衣草噴霧，或者一塊智能手錶，它並不能真正告訴你，你今晚睡得很好，因為如果你今晚喝了一瓶威士忌，根據你的智能手錶，你今晚會睡得很好。

The best bit about sleep posture is it will cost you As you know I work with complex neurological patient groups but when we realised that those people have no voice and no one really cares about the people in beds that have no voice, we went to meet with a load of athletes and just before Tokyo, this is one such athlete, I met Katie Marchant who is a bronze medal Olympic champion and she sadly crashed out of Tokyo but she came to me because she was at the velodrome down the road seven hours a day and she complained of knee pain, stiff right SIJ, hip I think she said and her shoulders were hurting but she said it was all down to the bike because of course if you are a cyclist you need to spend your days like this for aerodynamicism which can't do much for your back or neck I assume.

大家都知道，我的工作對象是神經系統複雜的病人群體，但當我們意識到這些人沒有發言權，也沒有人真正關心那些躺在病床上沒有發言權的人時，我們去見了很多運動員，就在東京奧運會之前，這位運動員就是其中之一、我見到了凱蒂-馬爾尚（Katie Marchant），她是奧運會銅牌得主，遺憾的是，她在東京奧運會上失利了，但她還是來找我，因為她每天七小時都在路邊的自行車館訓練，她抱怨膝蓋疼痛、右側 SIJ 和髖關節僵硬，我想她是這麼說的，她的肩膀也很疼，但她說這都是自行車造成的，因為如果你是一名自行車運動員，你就需要每天都這

It had absolutely nothing to do with her bike whatsoever.

這與她的自行車完全無關。

If you look at that position which I'm going to show you, sorry front row, the second you bring one leg over the other you've now put yourself in what we call a provocative posture.

如果你看看我要給你看的那個姿勢，對不起，是前排，當你把一條腿放在另一條腿上的那一瞬間，你就把自己擺成了我們所說的挑釁姿勢。

So a research from a very intelligent chap called Doug Carey out of Australia talks about the fact that if you go to sleep in a provocative posture you are more likely to wake up with increased symptoms of pain but let's not even go with references or worry about any silly clinical words that none of us including me really understand.

澳洲一位名叫道格-凱里（Doug Carey）的聰明人進行了一項研究，他談到了這樣一個事實：如果你以一種挑釁性的姿勢入睡，那麼你很有可能在醒來時疼痛症狀加重。

When you bring one leg over the other, this hip is now diagonal as is my knee, when I fall in asleep, and this feels by the way comfortable, my shoulders going to drop forward and now I'm face planting so if you actually look at the picture you'll see that Katie had right knee pain because she was squeezing into the bed, her stiff SIJ came because she was twisted like a pretzel and I think you can see what's gone on with the neck and all she needed to do was remember that if she worked with James she would have been given an ergonomic chair and if she only stuck a pillow between the right knees or ankles and want to fill that space she would have looked just like that picture.

當你把一條腿放在另一條腿上時，我的髖關節和我的膝蓋現在是對角線，當我睡著時，順便說一下，這感覺很舒服，我的肩膀會向前傾，現在我的臉朝下，所以如果你真的看一下圖片，你會發現凱蒂的右膝蓋疼痛，因為她擠在床上、她的後膝關節僵硬是因為她扭得像個椒鹽捲餅，我想你可以看到她的頸部發生了什麼，她需要做的就是記住，如果她和詹姆斯一起工作，她會得到一張符合人體工程學的椅子，如果她只在右膝蓋或腳踝之間塞一個枕頭，想要填滿那個空間，她看起來就會像那張照片一樣。

So this isn't really an experiment because a navel failed, what position do you go to sleep in?

所以，這並不是一個真正的實驗，因為肚臍失敗了，你是以什麼姿勢入睡的？

Because I suspect you sleep in a provocative posture, the provocative posture by the way is one where both knees touch the bed so if you are a tackler, and it's the only way you can go to sleep because it's comfy, don't forget that every pregnant woman that went to the doctor and found out that they were pregnant and a left-hand side and they all did it so you can't not only.

因為我懷疑你睡覺的姿勢是挑釁性的，順便說一下，挑釁性的姿勢就是兩個膝蓋都碰到床的姿勢，所以如果你是個攻克者，這是你睡覺的唯一方式，因為它很舒服，別忘了，每個去看醫生的孕婦都發現自己懷孕了，而且是左側臥，她們都這麼做了，所以你不能不這麼做。

There's only two positions I'd recommend and I'm recommending this based on our experience in health care because these are the two positions we put our patients in for two to four hours at a time.

我只推薦兩種體位，我是根據我們在醫療保健領域的經驗推薦的，因為這兩種體位我們每次都會讓病人躺上兩到四個小時。

There's one significant difference between our two patients here, one as you can see is supported and we maintain good body shape and they've preserved somebody's body, internal organs are working, lung capacity is nice and lovely and that's just horrendous to watch.

我們這兩個病人之間有一個明顯的區別，你可以看到，其中一個病人得到了支持，我們保持了良好的體形，他們保留了某人的身體，內臟器官正在工作，肺活量很好，很可愛，這實在是太可怕了。

These guys can't speak, so you guys have moved probably a hundred times in the twelve minutes I've spoken, these people are put for two to four hours and can't tell you that they're uncomfortable and none of us have a clue how to do this, none of you in the room have a clue how to sleep properly.

這些人不能說話，所以在我發言的 12 分鐘裡，你們大概動了上百次，這些人被關了兩到四個小時，卻不能告訴你他們不舒服，我們都不知道該怎麼做，房間裡的你們都不知道該怎麼好好睡覺。

So we call them the soldier and the dreamer, very simple, just remember grandma, she's screaming at you right now, standing, nice standing up straight, shoulders, hips, knees and ankles in seated posture, I think we've been there, lovely, oh yeah, that's better actually.

是以，我們稱他們為戰士和夢想家，非常簡單，只需記住奶奶，她現在正在對你大喊大叫，站著，站直了，肩膀、臀部、膝蓋和腳踝保持坐姿，我想我們都經歷過，很可愛，哦，是的，這樣其實更好。

Anyway, these positions are the only two that you can control, the only two you can control when you go to sleep, what happens thereafter is anyone's guess and I'm not here to maintain a singular posture, in fact if you sat like this throughout my talk, which some of you have done and you didn't have to, you still get a point, this is really hard actually, this is, oh yeah, just there.

不管怎麼說，這兩個姿勢是你唯一能控制的，也是你睡覺時唯一能控制的兩個姿勢，之後會發生什麼誰也說不準，我在這裡也不是為了保持一個單一的姿勢，事實上，如果你在我的演講中一直這樣坐著，你們中的一些人已經這樣做了，你不必這樣做，你還是能得到一分，這其實真的很難，這是，哦，是的，就在那裡。

So perhaps there is a way of reversing this cycle, because if you have chronic pain or if you are struggling with insomnia, then you will definitely be struggling with your mental health, so if you wake up in less pain tomorrow, just because you stuck a pillow between your knees and ankles and didn't look like a twisted pretzel, you might wake up in less pain, if you wake up in less pain you'll be in a better mood and if you're in a better mood, who knows, you might even sleep a little bit better.

所以，也許有一種方法可以扭轉這種循環，因為如果你有慢性疼痛，或者如果你正在與失眠作鬥爭，那麼你肯定會與你的心理健康作鬥爭，所以，如果你明天醒來時疼痛減輕了，只是因為你在膝蓋和腳踝之間塞了一個枕頭，看起來不像一個扭曲的椒鹽捲餅，你醒來時可能就不會那麼疼了，如果你醒來時疼痛減輕了，你的心情就會好起來，如果你心情好了，誰知道呢，你甚至可能會睡得更好一些。

In this room, you are either looking after somebody that you love, like Celia the lady that's been taking pictures, who after this will be going straight to see her mum, she's not seen him in two days, or my dad over there, dad how many times have you been to the GP this week with grandma?

在這個房間裡，你要麼在照顧你愛的人，比如一直在拍照的女士西莉亞，她拍完照片後會直接去看她媽媽，她已經兩天沒見到她媽媽了；要麼就是那邊的爸爸，爸爸，你這周陪奶奶去看了幾次全科醫生？

Five, there you go.

五，給你。

Because at some point in your life you are going to be looking after somebody that you love, or like my wife, you will be looking after someone like me for their whole lives, but the point is, this is going to affect all of us, it's not about when we get older, because if dad's had a bad night's sleep, he's going to be in a bad mood when he goes to see his grandma.

因為在你生命中的某個時刻，你會照顧你愛的人，或者像我的妻子一樣，你會照顧像我這樣的人一輩子，但問題是，這會影響我們所有人，這與我們變老的時間無關，因為如果爸爸晚上睡得不好，他去看奶奶的時候就會心情不好。

I'd like to dedicate this talk in memory of my uncle who fell asleep with Covid and never woke up, and whilst we know that sleep posture can save lives, we actually are more concerned today with you guys going and saving your spines, thank you very much.

雖然我們知道睡眠姿勢可以挽救生命，但實際上我們今天更關心的是你們去拯救自己的脊椎，非常感謝。