1. 前言
为了身心的健康，需要有好的睡眠质量，深度睡眠的质量越高，人休息恢复的能力越强。
发现了TED上2017年6月的一个关于深度睡眠的演讲，收集了相关的链接和资料，给出了相关的知识。并且把TED网站上的中文字幕做了繁体转换成简体，与英文一起做了合并对比，便于准确理解和中英文学习。
2. TED: 深度睡眠对大脑的好处，以及如何睡得更深
2.1 视频链接：
ted站视频链接：
https://www.ted.com/talks/dan_gartenberg_the_brain_benefits_of_deep_sleep_and_how_to_get_more_of_it
bilibili站的视频链接:
https://www.bilibili.com/video/av18079365/
2.2 TED学习笔记链接：
http://www.teddigger.com/204.html
三种睡眠状态：light sleep, rapid eye movement or REM and deep sleep:
if you could play certain sounds at the right time in people’s sleep, you could actually make sleep deeper and more efficient.
这种深度睡眠时播放的声波模仿了时深度睡眠的脑波，促进人们在深度睡眠时睡得更深。
2.3 关于深度睡眠所占比例是否越大越好？
睡眠中深睡眠所占比例越大，说明睡眠质量越好吗？
https://www.zhihu.com/question/21135078
阅读相关问答，会发现一个推论是：各阶段睡眠都有各自的作用。
所以要实现提高睡眠质量，就需要如TED演讲中所讲的那样， 在人进入深度睡眠的时候，这个时候才通过声波加强深度睡眠的质量，而不是从头到尾一直播放，不断增加深度睡眠的比例。
2.4 演讲者在评论中给出的音频软件链接
Ios:
Sonic Sleep Coach
https://itunes.apple.com/us/app/id1193763939
目前只支持苹果手机，没有android版本软件。
由66个评价可以看出，大部分还是给了五星了，但是也有一部分给了一星，这个软件对大部分人还是起了作用的。
2.5 演讲中英文字幕
00:13
What if you could make your sleep more efficient? As a sleep scientist, this is the question that has captivated me for the past 10 years. Because while the lightbulb and technology have brought about a world of 24-hour work and productivity, it has come at the cost of our naturally occurring circadian rhythm and our body's need for sleep.
如果能让你的睡眠更有效率，会如何？ 身为睡眠科学家， 在过去的十年间， 我对这个问题很着迷。虽然电灯泡和科技已经造成了二十四小时工作和生产力的世界，但这是有代价的，代价就是我们自然的昼夜节律、以及我们的身体对睡眠的需求。
00:40
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 health and 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 less than they did in the 1940s.
昼夜节律支配了我们 一整天中的能量多寡， 到最近，我们才针对此节律 进行了一项全球性实验，让我们的睡眠健康，以及最终，我们的生命质量， 置身危险之中。 因为这个理由，我们没有得到我们需要的睡眠，美国人的平均睡眠时间 比 1940 年代整整少了一小时。
01:05
For some reason, we decided to wear it as a badge of honor that 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 diseases like 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 decisions and 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 others and just generally being a good and healthy person when we're sleep-deprived.
因为某种原因， 我们决定把它当荣誉奖章来戴，以睡眠不足却仍能过活为荣。 这些通通加起来，就成了真实的健康危机。大部份人知道睡眠不足和疾病相关， 比如阿兹海默症、心血管疾病、中风、糖尿病。如果你有睡眠失调， 像睡眠窒息，却没去治疗， 你就更可能会得到许多这类疾病。 但你知道睡眠对你的 心理状态有什么冲击吗？ 睡眠不足会让我们做出 冒险、鲁莽的决策， 且它会消耗掉我们同理的能力。 因为缺乏睡眠 真的让我们对痛苦更敏感，那就不足为怪，当我们睡眠不足时，会很难和别人和睦相处， 连大体上做个健康的好人都很难。
02:01
Scientists are now starting to understand how not only the quantity but also the quality of sleep impacts our health and well-being. My research focuses on 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 REM and 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 waves that 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 learn and for our cells and bodies to recover. Deep sleep is how we convert all those interactions that we make during the day into 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 waves are actually a marker for biological youth.
科学家现在开始了解到 睡眠的量与质量 都会影响我们的健康和幸福。 我的研究重点 是许多科学家认为 最有再生力的睡眠阶段： 深度睡眠。 我们现在知道，一般来说， 睡眠有三个阶段： 浅睡期、 快速动眼期、 及深度睡眠期。 我们测量这些阶段的方式，是把电击贴在头皮、下巴、胸口。 在浅睡期与快速动眼期、我们的脑波和我们醒着时非常相似。但深睡时的脑波， 有很多长长的脉冲， 和醒着时的脑波很不一样。这些长的脉冲 被称为 δ（delta）波。当我们没有得到我们需要的深睡时，就会阻碍我们的学习能力、 我们的细胞和身体的恢复能力。 深睡让我们把白天的互动 转换为长期记忆和个性。当我们渐年长，我们就越有可能会失去这些有再生力的 δ 波。 所以从某个角度来看，深睡与 δ波其实算是生理年轻的标记。
03:25
So naturally, I wanted to get more deep sleep for myself and 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 component by 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 Gerashchenko from Harvard Medical School.
当然我要自己多深睡点，而我真的几乎试过每一种找得到的小玩意儿、小发明、装置， 消费者等级或临床实验等级的。 我学了很多，并且发现 我和大部份人一样， 真的需要睡足八小时。 我甚至改变了我的生理节奏， 方法是改变我的进餐、运动、和曝露在光线下的时间，但仍然找不到睡得更深沉的方式， 直到我遇到了狄米崔盖瑞山柯博士， 他是哈佛教授。
04:00
Dmitry told me about a new finding in the literature, where a lab out of Germany showed that if you could play certain sounds at the right time in people's sleep, you could actually make sleep deeper and more efficient. And what's more, is that this lab showed that you actually could improve next-day memory performance with 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 Foundation and the National Institute of Health to develop this deep-sleep stimulating technology. Here's how it works. People came into the lab and we hooked them up to a number of devices, two of which I have on right here -- not a fashion statement.
狄米崔告诉我文献中的一项新发现， 一间德国的实验室发现， 如果能够在人们睡眠的正确时间播放某些声音，就能让睡眠更深、更有效。 还有，这间实验室也发现， 可用这种声音 来改善隔天的记忆表现。 我和狄米崔合作， 我们开始想办法建立这种技术。我们和在宾州州大实验室的合作者 一起设计实验来验证我们的系统。 我们从国家科学基金会 和国立卫生研究院 得到补助金资助， 来开发这种深度睡眠刺激技术。 它是这样运作的。 人们来到实验室， 我们把他们和几个装置链接， 我这里戴着其中两个装置， 可不是时尚宣言。
04:53
(Laughter)
（笑声）
04:56
When we detected that people were in deep sleep, we played the deep-sleep stimulating sounds that were shown to make them have deeper sleep. I'm going to demo this sound for you right now.
当我们侦测到人们在深睡时， 就播放能刺激他们睡得更深的声音。 我现在就来展示一下这个声音。
05:08
(Repeating sound waves)
（重复声波）
05:16
Pretty weird, right?
很怪异，是吧？
05:17
(Laughter)
（笑声）
05:19
So that sound is actually at the same burst frequency as your brain waves when your brain is in deep sleep. That sound pattern actually primes your mind to 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.
这声音的脉冲频率 其实和你的深睡脑波相同。 那种声音模式 事实上能使你的大脑准备好， 产生更多这些有再生力的 δ 波。 当我们隔天问受试者这些声音， 他们完全没意识到我们曾播放声音， 而他们的脑却产生 更多的 δ 波以呼应这种声音。
05:44
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 graph that the sound is actually producing more of these regenerative delta waves. We learned that we could accurately track sleep without hooking people up to electrodes and make people sleep deeper. We're continuing to develop the right sound environment and sleep habitat to improve people's sleep health.
这张图是某个人的脑波， 在我们的研究中记录的。 看到下面的区块吗？ 它呈现出这声音是用那种脉冲频率来播放的。看看图中的上面区块，那些是脑波。 从图可以看出， 播放这声音就能产生 更多有再生力的 δ 波。 我们学到能够准确地追踪睡眠，而不用把电极贴在人身上，并且能让人睡得更深。 我们还在持续发展正确的声音环境和睡眠地点，来改善人们的睡眠健康。
06:20
Our sleep isn't as regenerative as it could be, but maybe one day soon, we could wear a small device and get more out of our sleep.
我们的睡眠还可以更有再生力，但也许，不久之后，我们就可戴着一个小装置， 让我们从睡眠中获益良多。
06:31
Thank you.
谢谢。
06:32
(Applause)
（掌声）
2.6 视频所提内容依据的参考资料
Bellesi, M., Riedner, B. A., Garcia-Molina, G. N., Cirelli, C., and Tononi, G. (2014). Enhancement of sleep slow waves: underlying mechanisms and practical consequences. Front Syst. Neurosci. 8, 208.
Tononi, G & Cirelli, C. (2006). Sleep Function and Synaptic Homeostasis. Sleep Med Rev., 10, 1, 49-62.
Ngo H.V., Claussen J.C., Born J., and Molle M. (2013). Induction of slow oscillations by rhythmic acoustic stimulation. J. Sleep Res. 22, 22-31.
