发布时间:2024-05-22 20:28
变更时间:Wednesday 22nd May 2024 20:28:15

How to Feel Energized With One Morning Activity

00:04 - I wake up in the morning and I want to reach for my phone, but I know that even if I were to crank up the brightness on that phone screen, it's not bright enough to trigger that cortisol spike, and for me to be at my most alert and focused throughout the day and to optimize my sleep at night. So what I do is I get out of bed and I go outside, and if it's a bright, clear day, and the sun is low in the sky, or the sun is starting to get overhead, what we call low solar angle, then I know I'm getting outside at the right time.

		   
早上醒来，我想伸手去拿手机，但我知道，即使我把手机屏幕的亮度调高，它的亮度也不足以引发皮质醇飙升，也不足以让我一整天都处于最警觉、最专注的状态，也不足以优化我晚上的睡眠。因此，我的做法是下床到户外，如果天气晴朗，太阳在天空中的位置较低，或者太阳开始从头顶升起，也就是我们所说的低太阳角，那么我就知道我是在正确的时间来到户外的。
		
	

00:36 If there's cloud cover and I can't see the sun, I also know I'm doing a good thing because it turns out especially on cloudy days, you want to get outside and get as much light energy or photons in your eyes. But let's say it's a very clear day and I can see where the sun is, I do not need to stare directly into the sun.

		   
如果有云层遮挡，我看不到太阳，我也知道我在做一件好事，因为事实证明，特别是在阴天，你想走到外面，让尽可能多的光能或光子进入你的眼睛。但是，如果天气非常晴朗，我能看到太阳的位置，我就不需要直视太阳了。
		
	

👀 Look towards the sun early in the day, but avoid direct staring if it's too bright.

00:53 If it's very low in the sky, I might do that because it's not going to be very painful to my eyes. However, if the sun is a little bit brighter and a little bit higher in the sky, sometimes it could be painful to look at. So the way to get this sunlight viewing early in the day is to look toward the sun.

		   
如果天空中的太阳很低，我可能会这样做，因为我的眼睛不会很痛。但是，如果太阳稍微亮一点，在天空中的位置稍微高一点，有时看太阳就会很疼。因此，在一天的早些时候观看阳光的方法就是向着太阳看。
		
	

01:10 If it's too bright to look at directly, well then don't do that. You just look toward it, but not directly at it. It's absolutely fine to blink. In fact, I encourage you to blink whenever you feel the impulse to blink. Never look at any light, sunlight or otherwise that's so bright that it's painful to look at 'cause you can damage your eyes.

		   
如果光线太亮，无法直视，那就不要直视。你只要朝它看，但不要直视它。眨眼是绝对没问题的。事实上，我鼓励你在有眨眼冲动的时候眨眨眼睛。千万不要看任何光线，不管是阳光还是其他光线，太亮了会让人觉得难受，因为这样会伤害眼睛。
		
	

🕶️ Avoid wearing sunglasses ,just corrective lenses is fine.

01:28 But for this morning sunlight viewing, it's best to not wear sunglasses. That's right, to not wear sunglasses at least for this morning sunlight viewing. It is absolutely fine to wear eyeglasses or contact lenses, so-called corrective lenses. In fact, those will serve you well in this practice or this tool because they will focus the light onto your neural retina and onto those melanopsin(黑色素) intrinsically（固有地) photosensitive ganglion cells(神经节细胞).

		   
不过，在今天早上观看阳光时，最好不要戴太阳镜。没错，至少在今天早上观看阳光时不要戴太阳镜。戴上眼镜或隐形眼镜，即所谓的矫正镜片，是绝对没问题的。事实上，在这种练习或工具中，这些镜片会很好地为你服务，因为它们会将光线聚焦到你的神经视网膜上，聚焦到那些黑色素固有光敏神经节细胞上。
		
	

01:52 If your eyeglasses or contact lenses have UV protection, that's okay. There's so many different wavelengths of light coming from the sun and they are bright enough that they will trigger the mechanisms that you want triggered at this early time of day. So try and get outside, ideally within the first five minutes of waking or maybe it's 15 minutes, but certainly within the first hour after waking.

		   
如果您的眼镜或隐形眼镜有防紫外线功能，那也没关系，太阳光中有许多不同波长的光线，它们足够明亮，会触发您希望在一天中较早时间触发的机制。因此，尽量到户外活动，最好是在醒来后的五分钟内，或者是 15 分钟内，但一定要在醒来后的一小时内。
		
	

02:15 I want to share with you three critical things about this tool of morning sunlight viewing.
First of all, this is not some woo biology thing. This is grounded in the core of our physiology. There are literally hundreds, if not thousands of quality peer reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night.So this is really the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day.

		   
我想和大家分享关于晨曦观测这一工具的三个关键点。
首先，这不是什么胡编乱造的生物学知识。这是以我们的生理核心为基础的。有数以百计，甚至数以千计的高质量同行评审论文表明，在一天的早些时候观赏日光是促进全天清醒的最强有力的刺激因素，它对你晚上入睡和保持睡眠的能力有着强有力的积极影响。
		
	

💡 Artificial lights cannot replace sunlight in the early morning, but can be used before the sun rises.

02:50 Second of all, if you wake up before the sun is out, you can and probably should flip on artificial lights in your internal home environment or apartment or wherever you happen to live, if your goal is to be awake, right? If you wake up at four in the morning and you need to be awake, well then turn on artificial lights.

		   
其次，如果你在太阳出来之前就醒了，你可以而且也许应该在你的内部家居环境或公寓或你碰巧住的任何地方打开人造灯光，如果你的目标是清醒的话，对吗？如果你在凌晨四点醒来，你需要保持清醒，那就打开人造灯光。
		
	

03:09 Once the sun is out however, once the sun has risen, then you still want to get outside and view sunlight. Some of you will wake up before the sun comes out. And if you're asking whether or not turning on artificial lights can replace sunlight at those hours, unfortunately the answer is no. Unless you have a very special light, we'll talk about what kind of light, the bright artificial lights in your home environment are not, I repeat, are not going to be sufficiently bright to turn on the cortisol mechanism

		   
然而，一旦太阳出来了，一旦太阳升起了，那么你还是想出去看看阳光。有些人会在太阳出来之前就起床。如果你想知道在这些时间段打开人造灯光能否取代阳光，很遗憾，答案是否定的。除非你有一盏非常特别的灯，我们会讨论什么样的灯，否则，你家中明亮的人造灯光不会，我重复一遍，不会明亮到足以开启皮质醇机制。
		
	

03:42 and the other wake up mechanisms that you need early in the day. The diabolical twist however is that those lights in your home or apartment, or even on your phone are bright enough to disrupt your sleep if you look at them too late at night or in the middle of the night. So there's asymmetry in our retinal, our eye biology and in our brain's biology whereby early in the day, right around waking, you need a lot of light, a lot of photons, a lot of light energy and artificial lights generally just won't accomplish what you need them to accomplish.

		   
以及其他你在一天中需要的唤醒机制。然而，令人匪夷所思的是，如果你在深夜或半夜看家里或公寓里的灯，甚至手机上的灯，它们的亮度足以扰乱你的睡眠。因此，在我们的视网膜、眼睛生物学和大脑生物学中存在着这种不对称性，即在一天的早期，也就是刚睡醒的时候，你需要大量的光、大量的光子、大量的光能，而人造光一般不会达到你所需要的效果。
		
	

04:12 But at night, even a little bit of artificial light can really mess up your so-called circadian, your 24-hour clocks and all these mechanisms that we're talking about. So if you wake up before the sun is out and it's still dark, please turn on as many bright artificial lights as you possibly can or need, but then get outside once the sun is out.

		   
但在晚上，哪怕是一点点人造光也会真正扰乱你所谓的昼夜节律、24 小时时钟和我们所说的所有这些机制。所以，如果你在太阳出来之前就醒了，而天色还很暗，请尽可能多地打开明亮的人造灯光，但太阳一出来，你就得出门了。
		
	

☁️ On cloudy days, it's even more important to get outside and get sunlight exposure.

04:34 On cloudy days, you especially need to get outside. I repeat, on cloudy days, overcast days, you especially need to get outside and get sunlight. You just need to get more of it. Now, how much light and how much light viewing do you need? This is going to vary depending on person and place, literally where you live on earth, whether or not there's a lot of tree cover, whether or not you're somebody who has sensitive eyes or less sensitive eyes.

		   
在阴天，你尤其需要走出户外。我重复一遍，在阴天和多云的日子里，你尤其需要到户外晒晒太阳。你只需要获得更多的阳光。现在，你需要多少光照和多少光照？这要因人而异，因地制宜，比如你住在地球上的哪个地方，是否有很多树木覆盖，你的眼睛是否敏感或不太敏感。
		
	

04:56 It's really impossible for me to give an absolute prescriptive, but we can give some general guidelines. In general, on a clear day, meaning no cloud cover or minimal cloud cover, you want to get this sunlight exposure to your eyes for about five minutes or so, could be three minutes one day, it could be seven minutes the next day, about five minutes.

		   
我确实无法给出一个绝对的规定，但我们可以给出一些一般的指导原则。一般来说，在晴朗的日子里，也就是没有云层遮挡或云层遮挡极少的日子里，你希望让阳光照射到你的眼睛大约五分钟左右，前一天可能是三分钟，第二天可能是七分钟，大约五分钟。
		
	

05:17 On a day where there's cloud cover, so the sun is just peeking through the clouds or it's more dense cloud cover, you want to get about 10 minutes of sunlight exposure to your eyes early in the day. And on days that are really densely overcast or maybe even are rainy, you're going to want to get as much as 20 or 30 minutes of sunlight exposure.

		   
在有云层遮挡的日子里，太阳刚刚从云层中探出头来，或者云层比较浓密，你希望在一天的早些时候有大约 10 分钟的阳光照射到你的眼睛。而在阴云密布的日子里，甚至是下雨天，则需要多达 20 或 30 分钟的阳光照射。
		
	

🚫 Getting sunlight exposure through a windshield, or a window, is not going to work

05:37 Another key thing is, do not forget about just don't try and get this sunlight exposure through a windshield of a car or a window, whether or not it's tinted or otherwise. It takes far too long. It's simply not going to trigger the relevant mechanisms, you would be standing there all day trying to get enough light into your eyes from the morning sunlight.

		   
另一个关键是，不要忘记不要试图通过汽车挡风玻璃或车窗（无论是否着色）照射阳光。这需要的时间太长了。这根本无法触发相关机制，你会整天站在那里，试图从早晨的阳光中获得足够的光线进入眼睛。
		
	

05:57 And by then, the sun will have already moved from low solar angle to overhead and it simply won't work for all sorts of mechanisms related to your circadian rhythm functions. So just don't try and do it through a windshield, sunglasses or a window. It's just not going to work. Get outside. If the weather is really bad or for whatever reason, safety reasons, you cannot get outside, well then I suppose, try and get near a window. That would be the last, last resort, but you really want to get outside to get the sunlight exposure.

		   
到那时，太阳已经从低角度升到了头顶，根本无法对与昼夜节律功能有关的各种机制产生作用。所以，不要试图通过挡风玻璃、太阳镜或窗户来晒太阳。这是行不通的。走出户外。如果天气真的很糟糕，或者出于某种原因、安全原因，你不能到户外去，那么我想，你可以试着靠近窗户。这是万不得已的办法，但你真的想出去晒晒太阳。
		
	

#podcast
#Level4