So what you wish for is a variable set of these immune assassins at all times and tragically that's what you don't have if you're not sleeping enough. So here in this experiment, you're not going to have your sleep deprived for an entire night. You're simply going to have your sleep restricted to four hours for one single night and then we're going to look to see what's the percent reduction in immune cell activity that you suffer and it's not small it's not 10% It's not 20% There was a 70% drop in natural killer cell activity.
That's a concerning state of immune-deficiency. And you can perhaps understand why we're now finding significant links between short sleep duration and your risk for the development of numerous forms of cancer. Currently that list includes cancer of the bowel cancer of the prostate and cancer of the breast.
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In fact the link between a lack of sleep and cancer is now so strong. That the World Health Organization has classified any form of nighttime shift work as a probable carcinogen. Because of A disruption of your sleep-wake rhythms. So you may have heard of that old Maxim that you can sleep when you're dead.
Well, I'm being quite serious now. It is mortally unwise advice. We know this from epidemiological studies across millions of individuals. There's a simple truth the shorter your sleep the shorter your life short sleep predict all cause mortality. And if increasing your risk for the development of cancer or even Alzheimer's disease were not sufficiently.
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I'm disquieting. We have since discovered that a lack of sleep will even erode the very fabric of biological life itself. your DNA genetic code. So here in this study, they took a group of healthy adults and they limited them to six hours of sleep a night for one week. And then they measured the change in their gene activity profile relative to when those same individuals will getting a full eight hours of sleep a night and there were two critical findings first a sizeable and significant 711 genes were distorted in their activity caused by a lack of sleep.
The second result was that about half of those genes were actually increased in their activity. The other half were decreased. Now those genes that were Switched Off by a lack of sleep with genes associated with your immune system. So once again, you can see that immune deficiency. in contrast those genes that were actually upregulated or increased by way of a lack of sleep with genes associated with the promotion of.
Genes associated with long-term chronic inflammation within the body and genes associated with stress and as a consequence cardiovascular disease. There is simply no aspect of your Wellness that can retreat at the sign of sleep deprivation and get away unscathed. It's rather like a broken water pipe in your home sleep loss Will leak down into every nook and cranny of your physiology even tampering with the very DNA nucleic alphabet that spells out your daily Health narrative.
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And at this point you may be thinking. Oh my goodness. How do I start to get better? Sleep? What are your tips for? Good sleep well. Beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep and if you're struggling with sleep at night avoiding naps during the day, I have two pieces of advice for you.
The first is regularity. Go to bed at the same time. Wake up at the same time no matter whether it's the week day or the weekend. Regularity is King and it will anchor your sleep and improve the quantity and the quality of that sleep. The second is keep it cool your body needs to drop its core temperature by about 2 to 3 degrees Fahrenheit to initiate sleep and then to stay asleep and it's the reason you will always find it easier to fall asleep in a room.
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That's too cold than too hot. So aim for a bedroom temperature of around 65 degrees or about 18 degrees Celsius that's going to be optimal for the sleep of most people. And then finally in taking a step back then what is the mission critical statement here? Well, I think it maybe this sleep unfortunately is not an optional lifestyle luxury.
Sleep is a non-negotiable biological necessity. It is your life support system and it is Mother Nature's Best effort yet at immortality. And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health or Wellness, even the safety in the education of our children.
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It's a silent sleep loss epidemic and it is fast becoming one of the greatest public health challenges that we face in the 21st century. I believe it is now time for us to reclaim our right to a full night of sleep. And without embarrassment or that unfortunate stigma of laziness. And in doing so we can be reunited with the most powerful elixir of life.
Thank you so much. I don't know stay there for a second. Good job not running away though. I appreciate that. So that was terrifying. You're welcome. Yes. Thank you. Thank you since we can't catch up on sleep. What are we supposed to do? What do we do when we're like tossing and turning in bed late at night or doing shift work or whatever else?
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So you're right we can't catch up on sleep sleep is not like the bank. You can't accumulate a debt and then hope to pay it off at a later point in time. I should also note the reason that it's so catastrophic at that our health deteriorate so quickly. First is because human beings are the only species that deliberately deprive themselves of sleep for no apparent reason and we're smart and well and I make that point because what it means is that mother nature throughout the course of evolution has never had to face the challenge of this thing called sleep deprivation.
So she's never developed a safety net. And that's why when you understand deep things just sort of implode so quickly both within them brain the body so you just have to prioritize. Okay, so but tossing and turning in bed, what do I do? So if you are staying in bed awake for too long, you should get out of bed and go to a different room and do something different.
The reason is because your brain will very quickly associate your bedroom with the place of wakefulness. And you need to break that Association. So only returned to bed when you are sleepy and that way you will relearn the association that you once had which is your bed is the place of. So the analogy would be you'd never sit at the dinner table waiting to get hungry.