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.

數以百計甚至數以千計的高質量同行評議論文表明，在一天的早些時候觀光是對全天清醒最有力的刺激。

And it has a powerful positive impact on your ability to fall and stay asleep at night.

它對你晚上入睡和保持睡眠的能力有著強大的積極影響。

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.

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。

And if it's a bright, clear day, 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太陽角，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 wanna 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，你想走到外面，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。

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。

The bright artificial lights in your home environment 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.

家居環境中明亮的人造燈光不足以開啟皮質醇機制和其他喚醒機制，而這些機制正是你在一天的早期所需要的。

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.

在一天的早些時候，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，而人工照明通常無法滿足你的需要。

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，即使是一點點人造光，也會真正擾亂你所謂的晝夜節律、24 小時時鐘和我們所說的所有這些機制。

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.

你會整天站在那裡，試圖從清晨的陽光中獲得足夠的光線進入眼睛。

And by then the sun will have already moved from low solar angle to overhead.

到那時，太陽已經從低日角升至頭頂。

And it simply won't work for all sorts of mechanisms related to your circadian rhythm functions.

對於與晝夜節律功能有關的各種機制來說，它根本不起作用。

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.

這是因人而異、因地而異的。

I mean, 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.

我的意思是，從字面上看，你住在地球上的哪個地方，是否有很多樹木覆蓋，你的眼睛是敏感還是不那麼敏感。

It's really impossible for me to give an absolute prescriptive, but we can give some general guidelines.

我確實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.

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，你希望眼睛能接受大約五分鐘左右的陽光照射。

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 分鐘的陽光照射到眼睛上。

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。