So what I do is I get out of bed and I go outside.

所以我就下床到外面去。

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.

如果天氣晴朗，太陽在天空中的位置較低，或者太陽開始從頭頂升起，也就是我們所說的低日照角度，那麼我就知道我是在正確的時間來到戶外的。

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.

如果有云層遮擋，我看不到太陽，我也知道我在做一件好事，因為事實證明，尤其是在陰天，你想走到戶外，讓儘可能多的光能或光子進入你的眼睛。

But let's say it's a very clear day and I can see where the sun is.

但假設今天天氣非常晴朗，我能看到太陽在哪裡。

I do not need to stare directly into the sun.

我不需要直視太陽。

If it's very low in the sky, I might do that because it's not going to be very painful to my eyes.

如果天空很低，我可能會這樣做，因為我的眼睛不會很難受。

However, if the sun is a little bit brighter and a little bit higher in the sky, sometimes it can be painful to look at.

不過，如果太陽稍微亮一點，在天空中的位置稍微高一點，有時會讓人看得很痛苦。

So the way to get this sunlight viewing early in the day is to look toward the sun.

是以，在一天的早些時候獲得這種陽光觀賞效果的方法就是朝向太陽。

If it's too bright to look at directly, well then don't do that.

如果太亮，無法直視，那就不要直視。

You just look toward it, but not directly at it.

你只是朝它看，但不是直接看。

It's absolutely fine to blink.

眨眼是絕對沒問題的。

In fact, I encourage you to blink whenever you feel the impulse to blink.

事實上，我鼓勵你在有眨眼衝動的時候眨一眨眼。

Never look at any light, sunlight or otherwise, that's so bright that it's painful to look at because you can damage your eyes.

永遠不要看任何光線，不管是陽光還是其他光線，如果光線太強，會讓人看得難受，因為這樣會傷害眼睛。

But for this morning sunlight viewing, it's best to not wear sunglasses.

不過，在清晨觀賞陽光時，最好不要戴墨鏡。

That's right, to not wear sunglasses, at least for this morning sunlight viewing.

沒錯，就是不戴太陽鏡，至少在今天早上看陽光的時候是這樣。

It is absolutely fine to wear eyeglasses or contact lenses, so-called corrective lenses.

佩戴眼鏡或隱形眼鏡（即所謂的矯正鏡片）是絕對沒問題的。

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.

事實上，在這種練習或工具中，這些光線會很好地為你服務，因為它們會將光線聚焦到你的神經視網膜上，聚焦到那些黑色素內在光敏神經節細胞上。

If your eyeglasses or contact lenses have UV protection, that's okay.

如果您的眼鏡或隱形眼鏡有防紫外線功能，那也沒關係。

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.

太陽發出的光有很多不同的波長，而且足夠明亮，在一天中的這個早些時候，它們會觸發你想要觸發的機制。

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.

是以，儘量到戶外活動，最好是在醒來後的五分鐘內，也可能是 15 分鐘，但一定要在醒來後的一小時內。

I want to share with you three critical things about this tool of morning sunlight viewing.

我想與大家分享關於晨曦觀測這一工具的三個關鍵點。

First of all, this is not some woo biology thing.

首先，這不是什麼胡編亂造的生物學知識。

This is grounded in the core of our physiology.

這是基於我們的生理核心。

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.

有數百篇（甚至數千篇）經過同行評審的高質量論文表明，在一天的早些時候看光是對全天覺醒最有力的刺激，它對你晚上入睡和保持睡眠的能力有著強大的積極影響。

So this is really the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day.

是以，這確實是確保一夜好眠、白天感覺更清醒的基礎動力工具。

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.

其次，如果你在太陽出來之前醒來，如果你的目標是保持清醒，你可以而且也許應該在你的內部家居環境、公寓或你碰巧居住的任何地方打開人造燈光。

If you wake up at four in the morning and you need to be awake, well then turn on artificial lights.

如果你在凌晨四點醒來，需要保持清醒，那就打開人造燈光。

Once the sun is out, however, once the sun has risen, then you still want to get outside and view sunlight.

然而，一旦太陽出來了，一旦太陽昇起了，那麼你還是希望到戶外去欣賞陽光。

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.

有些人會在太陽出來之前醒來，如果你想知道在這些時間打開人造燈是否能取代陽光，很遺憾，答案是否定的。

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.

除非你有一盞非常特別的燈，我們會討論什麼樣的燈，否則，你家中環境中明亮的人造燈光不會，我重複一遍，不會亮到足以開啟皮質醇機制和其他喚醒機制，而這正是你在一天的早期所需要的。

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.

然而，令人匪夷所思的是，如果你在深夜或半夜看家裡或公寓裡的燈，甚至手機上的燈，它們的亮度足以擾亂你的睡眠。

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.

是以，我們的視網膜、我們的眼睛生物學和我們的大腦生物學中存在著這種不對稱性，即在一天的早期，也就是剛睡醒的時候，你需要大量的光線、大量的光子、大量的光能，而人造光一般無法達到你所需要的效果。

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.

但在晚上，哪怕是一點點人造光，也會真正擾亂你所謂的晝夜節律、24 小時時鐘以及我們所說的所有這些機制。

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.

是以，如果你在太陽出來之前醒來，而天色仍然昏暗，請儘可能多地打開明亮的人造燈光，但一旦太陽出來，請立即走出戶外。

On cloudy days, you especially need to get outside.

在陰天，你尤其需要走出戶外。

I repeat, on cloudy days, overcast days, you especially need to get outside and get sunlight, you just need to get more of it.

我再說一遍，在陰天、多雲的日子裡，你尤其需要到戶外去晒太陽，你只需要多晒太陽。

Now, how much light and how much light viewing do you need?

現在，您需要多少照明和多少照明觀察？

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.

這要因人而異，因地制宜，比如你住在地球上的哪個地方，是否有很多樹木覆蓋，你的眼睛是否敏感或不太敏感，我真的無法給出一個絕對的規定，但我們可以給出一些一般性的指導原則。

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, could be seven minutes the next day, about five minutes.

一般來說，在晴朗的日子裡，也就是沒有云層遮擋或雲層遮擋極少的日子裡，你希望讓陽光照射到你的眼睛大約五分鐘左右，前一天可能是三分鐘，第二天可能是七分鐘，大約五分鐘。

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.

在有云層遮擋的日子裡，太陽剛剛從雲層中探出頭來，或者雲層比較濃密，你希望在一天的早些時候有大約 10 分鐘的陽光照射到你的眼睛。

And on days that are really densely overcast or maybe even a rainy, you're going to want to get as much as 20 or 30 minutes of sunlight exposure.

而在陰雨綿綿的日子裡，你需要多晒 20 或 30 分鐘的太陽。

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.

另一個關鍵是不要忘記，不要試圖通過汽車擋風玻璃或車窗（無論是否著色）照射陽光。

It takes far too long.

時間太長了。

It's simply not going to trigger the relevant mechanisms.

它根本不會觸發相關機制。

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.

你會整天站在那裡，試圖從早晨的陽光中獲得足夠的光線進入眼睛，而那時太陽已經從低日照角度升到了頭頂，這對於與你的晝夜節律功能有關的各種機制來說根本不起作用。

So just don't try and do it through a windshield, sunglasses, or a window.

所以，千萬不要試圖通過擋風玻璃、太陽鏡或窗戶來做這件事。

It's just not going to work.

這根本行不通。

Get outside.

出去走走

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.

如果天氣真的很糟糕，或者出於某種安全原因，你不能到室外去，那麼，我想你可以試著靠近窗戶。

That would be the last, last resort.

這將是最後、最後的辦法。

But you really want to get outside to get the sunlight exposure.

但是，你真的想去戶外晒晒太陽。

So that's it for this video.

本視頻到此結束。

I hope you found it helpful. feel free to leave them in the comments below.

希望對您有所幫助。歡迎在下方留言。