TED经典演讲稿睡眠与记忆的惊人联系.pdf
TED题：Hacking your memory-with sleep作者:Matt Walker睡眠与记忆的惊联系Whether youre cramming for an exam or trying to learn a new musical instrument or even trying to perfect a new sport,sleep may actually be your secret memory weapon.论你是在考前临时抱佛脚，还是在试图学习件新的乐器，甚是打算提项新的运动技能，睡眠都可能是 帮助你记忆的秘密武器。Studies have actually told us that sleep is critical for memory in at least three different ways.First,we know that you need sleep before learning to actually get your brain ready,almost like a dry sponge,ready to initially soak up new information.And without sleep,the memory circuits within the brain effectively become waterlogged,as it were,and we cant absorb new information.We cant effectively lay down those new memory traces.实际上，研究已经告诉我们 睡眠少在三个对记忆很重要。先，我们知道，在学习前需要睡眠，以使脑做好准备，让它就像块海绵，准备开始吸收新的信息。没有睡眠，脑中的记忆回路 就像是吸饱了的海绵，法吸收新的信息，也不能有效地铺设 那些新的记忆痕迹。But its not only important that you sleep before learning,because we also know that you need sleep after learning to essentially hit the save button on those new memories so that we dont forget.但重要的不仅仅是学习前的睡眠，因为我们还知道，在学习之后你同样需要睡眠，来为那些新记忆按下保存键，这样我们才不会遗忘。musical instrument乐器weaponn.武器spongen.海绵waterloggedadj.吸饱的；浸的essentiallyadv.本质上；根本上In fact,sleep will actually future-proof that information within the brain,cementing those memories into the architecture of those neural networks.And weve begun to discover exactly how sleep achieves this memory-consolidation benefit.事实上，睡眠可以 确保脑内的那些信息 永久保存，并将那些记忆固定在 神经络的结构之中。多数会忘记我们 95-99%的梦。我们已经开始发现 睡眠究竟为何具有 记忆巩固这优势。The first mechanism is a file-transfer process.And here,we can speak about two different structures within the brain.The first is called the hippocampus and the hippocampus sits on the left and the right side of your brain.And you can think of the hippocampus almost like the informational inbox of your brain.Its very good at receiving new memory files and holding onto them.第个机制是个“件传输”的过程。在这，我们会谈到脑中的 两个不同结构。第个叫做“海马体”。它位于脑的 左右两侧。你可以把海马体致想象为 脑中的信息收件箱。它常善于接收并存储 新的记忆件。The second structure that we can speak about is called the cortex.This wrinkled massive tissue that sits on top of your brain.And during deep sleep,there is this file-transfer mechanism.Think of the hippocampus like a USB stick and your cortex like the hard drive.And during the day,were going around and were gathering lots of files,but then during deep sleep at night,because of that limited storage capacity,we have to transfer those files from the hippocampus over to the hard drive of the brain,the cortex.我们会谈到的第个结构 叫做“脑层”。这块布满皱褶的组织 覆盖在脑的表。在深度睡眠期间，这个件传输机制开始作。你可以把海马体设想成个 U 盘，短期记忆 你的脑层就如同块硬盘。长期记忆 天，我们到处活动，收集了很多件，在晚上的深度睡眠时，由于存储空间有限，我们必须把件从海马体 传输到脑的硬盘，即脑层中。neural networks神经络memory-consolidation记忆巩固hippocampusn.海体informational inbox信息收件箱wrinkledadj.褶皱的And thats exactly one of the mechanisms that deep sleep seems to provide.这个正是深度睡眠 所提供的机制之。But theres another mechanism that weve become aware of that helps cement those memories into the brain.And its called replay.Several years ago,scientists were looking at how rats learned as they would run around a maze.And they were recording the activity in the memory centers of these rats.And as the rat was running around the maze,different brain cells would code different parts of the maze.And so if you added a tone to each one of the brain cells what you would hear as the rat was starting to learn the maze was the signature of that memory.So it would sound a little bit like.但是，我们逐渐意识到，还有另外个机制 有助于把记忆凝固在脑。这个机制被称为“重播”。年前，科学家们研究在迷宫中探索时 是如何进学习的，并记录了这些的 记忆中的神经活动。当在迷宫中四处跑动时，不同的脑细胞会对 迷宫的不同区域进编码。如果给每个脑细胞 都加上个调的话，当开始学习迷宫构造时，你就能听到这些记忆的信号。它听上去有点像It was this signature of learning that we could hear.But then they did something clever.They kept listening to the brain as these rats fell asleep,and what they heard was remarkable.The rat,as it was sleeping,started to replay that same memory signature.But now it started to replay it almost 10 times faster than it was doing when it was awake.So now instead you would start to hear.我们能听到的正是学习的信号。不过科学家接下来 又做了件很聪明的事。当这些进睡眠后，他们继续听脑的动静。他们所听到的声常惊。在睡眠时，这些 开始重放同样的记忆信号。但是，它们现在重放的速度 要清醒时快上差不多10 倍。所以，你现在听到的是providev.提供signaturen.信号remarkableadj.显著的That seems to be the second way in which sleep can actually strengthen these memories.Sleep is actually replaying and scoring those memories into a new circuit within the brain,strengthening that memory representation.这个似乎是 睡眠强化记忆的第种式。睡眠实际上是在重放那些记忆，并把它们刻画在脑的个新回路，以此来加强那个记忆的表达。The final way in which sleep is beneficial for memory is integration and association.In fact,were now learning that sleep is much more intelligent than we ever imagined.Sleep doesnt just simply strengthen individual memories,sleep will actually cleverly interconnect new memories together.And as a consequence,you can wake up the next day with a revised mind-wide web of associations,we can come up with solutions to previously impenetrable problems.睡眠有利于记忆的最后个式是 整合与关联。事实上，我们正在了解到 睡眠远我们想象的要智能得多。睡眠不仅强化单个记忆，它还可以很聪明地 将新的记忆相互连接起来。因此，第天醒来时，你将拥有个修订过的脑联想络。我们就能为之前 令费解的问题找出解决案。And this is probably the reason that youve never been told to stay awake on a problem.Instead,youre told to sleep on a problem,and thats exactly what the science teaching us.这个概就是为什么 们不会要你 直清醒着去解决问题，是说，遇到问题睡觉 就会有答案，这正是科学所教给我们的道理。integrationn.结合；整合associationn.连接；协会individualadj.单个的；单独的；个的impenetrableadj.不能通过的；不可理解的
