How to Feel Energized & Sleep Better With One Morning Activity | Dr. Andrew Huberman
Summary
TLDR这段视频脚本强调了早晨阳光对人体健康的重要性。它建议人们在醒来后的一小时内,尤其是早晨,应该到户外接触自然光,以促进身体产生警觉性和专注力,并优化夜间的睡眠质量。即使在阴天,也应该外出,因为云层下的光线足以激活身体所需的生理机制。视频提醒观众避免直视刺眼的阳光,以免损伤眼睛,但也指出在早晨的阳光下不戴太阳镜是有益的。它还讨论了人造光与自然光的不同影响,指出人造光不足以在早晨唤醒身体,但夜间的人造光却可能干扰睡眠。最后,视频提供了关于早晨阳光照射时长的一般性指导,建议在晴朗日子里至少需要5分钟,在多云的日子需要10分钟,而在阴天或雨天则需要20到30分钟。
Takeaways
- 🌞 **早晨阳光照射**:早晨起床后,到户外接受阳光照射,有助于触发皮质醇激增,让人在一天中保持清醒和专注,并优化夜间的睡眠质量。
- 🕒 **最佳时间**:在早晨起床后的15分钟内到户外,如果能看到太阳,尤其是太阳位置较低时,是接受阳光照射的最佳时机。
- ☁️ **阴天也重要**:即使在阴天,也应该到户外,因为阴天时眼睛接收到的光能量或光子对激活身体机制同样重要。
- 👁️ **避免直视太阳**:不需要直接注视太阳,如果太阳很亮,只需朝它看去但不要直视,以免伤害眼睛。
- 😉 **眨眼保护**:在看向太阳时,可以自然眨眼,不要强迫自己不眨眼。
- 🕶️ **不戴墨镜**:早晨的阳光照射时最好不要戴墨镜,但可以戴有度数的眼镜或隐形眼镜,它们有助于聚焦光线。
- 🌡️ **紫外线防护**:如果眼镜或隐形眼镜有紫外线防护功能,没关系,因为太阳光包含多种波长的光,足以触发所需的生理机制。
- 📚 **科学依据**:早晨的阳光照射是基于生理学的,有大量同行评审的论文支持其对提高日间清醒度和改善夜间睡眠质量的积极影响。
- 💡 **人造光源**:如果早晨起床时太阳还未升起,可以打开人造光源,但一旦太阳升起,就应该到户外接受自然光。
- 🌟 **光强度需求**:早晨刚醒来时需要大量的光,人造光源通常不够亮,无法替代早晨的阳光照射。
- 🚫 **避免夜间光照**:夜间或半夜看手机或家中的灯光足以干扰睡眠,影响生物钟。
- 🌤️ **多云天气**:在多云或阴天,需要更多的阳光照射,大约10到30分钟,取决于云层的密度。
- 🚗 **不通过窗户**:不要尝试通过汽车挡风玻璃或窗户来获得阳光照射,这样无法有效触发相关生理机制。
Q & A
为什么早晨起床后看手机屏幕不能触发皮质醇的激增?
-手机屏幕的亮度不足以触发皮质醇的激增,从而让人在一天中保持警觉和专注,并在夜间优化睡眠。
早晨起床后为什么要到户外去?
-早晨起床后到户外,特别是在阳光充足的日子,可以利用低太阳角度获得更多的光能或光子,这有助于触发身体内的警觉和专注机制,优化夜间睡眠。
在多云或雨天,为什么仍然需要到户外去?
-即使在多云或雨天,户外的光线仍然比室内的人造光源更有利于触发身体内的警醒机制,因此即使看不见太阳,也应尽量到户外去。
为什么早晨观看阳光时不建议直视太阳?
-直视太阳可能会对眼睛造成伤害,特别是当太阳较高且较亮时。正确的方法是朝太阳方向看,但不要直接看向它。
为什么早晨观看阳光时不建议戴太阳镜?
-戴太阳镜可能会阻挡掉一些对触发身体警醒机制有益的光线,因此建议至少在早晨观看阳光时不要戴太阳镜。
早晨起床后多久应该到户外去?
-理想情况下,应在醒来后的前5分钟内到户外,或者最多在醒来后的15分钟内,但肯定在醒来后的第一个小时内。
早晨观看阳光有什么科学依据?
-早晨观看阳光的做法有大量的同行评审论文支持,这些研究表明早晨观看阳光是一天中保持警醒的最有力刺激,并对夜间的睡眠质量有积极影响。
如果早晨起床时太阳还未升起,应该怎么办?
-如果早晨起床时太阳还未升起,可以打开室内的人造灯光,但一旦太阳升起,就应该到户外去观看阳光。
为什么人造灯光不能替代早晨的阳光?
-人造灯光通常不够亮,无法触发早晨所需的皮质醇机制和其他唤醒机制,但晚上即使是少量的人造光也足以干扰睡眠。
在阴天或雨天,需要多长时间的阳光照射?
-在阴天或雨天,可能需要20到30分钟的阳光照射,以确保足够的光线触发身体内的警醒机制。
为什么不应该通过汽车挡风玻璃或窗户来获取阳光照射?
-通过汽车挡风玻璃或窗户获取阳光照射效果不佳,因为这样无法快速触发相关的机制,而且太阳的角度也会随着时间变化,从而影响效果。
Outlines
🌞 早晨阳光的重要性与正确方法
本段讲述了早晨阳光对于提升人体警觉性和专注力的重要性,以及如何正确地利用早晨的阳光来优化睡眠。作者建议在醒来后立即外出,利用低角度的阳光来刺激身体产生皮质醇,从而保持一天的清醒和夜间的睡眠质量。强调了在晴朗或多云天气下外出的重要性,并提供了如何安全地观看早晨阳光的技巧,包括避免直视过亮的阳光,以及在观看时不佩戴太阳镜但可以佩戴眼镜或隐形眼镜。此外,还提到了早晨阳光观看的科学依据,以及与人工光源相比,自然阳光在早晨对于激活身体机制的重要性。
☁️ 多云天气下的阳光照射建议
这段内容提供了关于在不同天气条件下如何获取适量阳光的具体建议。在晴朗天气下,建议至少进行大约五分钟的阳光照射;而在多云天气下,建议增加到大约十分钟;在阴天或雨天,则建议增加到20至30分钟的阳光照射。同时,强调了不要通过汽车挡风玻璃或窗户来获取阳光,因为这样无法有效触发身体内的生物机制。如果由于天气恶劣或其他原因无法外出,建议尽可能靠近窗户,但最佳的做法仍然是外出直接暴露在阳光下。
Mindmap
Keywords
💡皮质醇
💡阳光
💡生物钟
💡低太阳角
💡光子
💡视网膜
💡黑色素
💡人工光源
💡褪黑激素
💡紫外线防护
Highlights
早晨醒来后,手机屏幕的亮度不足以触发皮质醇激增,从而让你在一天中保持警觉和专注,同时优化夜间的睡眠质量。
建议起床后外出,利用自然光来提高警觉性和专注力,并优化夜间睡眠。
在晴朗的日子里,选择在太阳低角度时外出,以获得最佳效果。
即使在多云的日子里,也应该外出,因为阴天时眼睛接收到的光能量或光子对健康同样有益。
在晴朗的日子里,如果太阳位置较低,可以直视太阳,但不要在太阳较高或更亮时直视,以免伤害眼睛。
早晨观看日出时,如果太阳太亮,应朝太阳方向看,但避免直接看向太阳。
观看日出时,可以眨眼,不要看任何太亮以至于会伤害眼睛的光源。
早晨观看日出时,最好不要戴太阳镜,但可以戴有矫正功能的眼镜或隐形眼镜。
如果有防紫外线功能的眼镜或隐形眼镜,也可以使用,它们有助于聚焦光线,触发必要的生理机制。
早晨观看日出的时间最好在醒来后的五分钟内,或者最多15分钟内,但不要超过醒来后的第一个小时。
早晨观看日出是一种基于生理学的方法,有大量同行评审的论文支持其对提高日间警觉性和改善夜间睡眠质量的积极影响。
如果醒来时太阳还未升起,可以打开室内的人造光源,但一旦太阳升起,就应该外出接触自然光。
人造光源并不能完全替代早晨的阳光,因为它们不够亮,无法触发必要的生理机制。
晚上或夜间,即使是少量的人造光也足以干扰你的生物钟和睡眠机制。
在多云的日子里,更需要外出接触阳光,因为阴天时需要更多的阳光来触发必要的生理机制。
晴朗日子里,建议至少观看日出5分钟左右;多云的日子约10分钟;阴天或雨天则需要20到30分钟。
不要试图通过汽车挡风玻璃或窗户来观看日出,因为这样无法有效触发相关生理机制。
如果天气恶劣或出于安全考虑无法外出,最后的手段是尽量靠近窗户。
Transcripts
- 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.
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.
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.
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.
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 intrinsically photosensitive ganglion cells.
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.
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.
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.
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
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 this 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.
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.
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.
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.
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.
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.
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.
[upbeat music]
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