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Harvard Health Publication
HARVARD MEDICAL SCHOOL
Trusted advice for a healthier life
哈佛健康刊物
哈佛醫(yī)學(xué)院
健康生活權(quán)威建議
Light at night is bad for your health, and exposure to blue light emitted by electronics and energy-efficient lightbulbs may be especially so.
夜間光線對(duì)健康不利，而暴露在由電子產(chǎn)品或者節(jié)能燈發(fā)出的藍(lán)光之下，對(duì)健康尤為不利。
Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness. Now, in much of the world, evenings are illuminated, and we take our easy access to all those lumens pretty much for granted.
在人工照明發(fā)明之前，太陽(yáng)是主要的光線來源，人們的夜晚時(shí)間都是在（相對(duì)）黑暗中渡過。而現(xiàn)在，世界上大部分地方，夜晚是明亮的，所以人們就認(rèn)為進(jìn)入所有這些流明下是理所當(dāng)然的。
But we may be paying a price for basking in all that light. At night, light throws the body's biological clock—the circadian rhythm—out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.
但是我們卻為沐浴所有這些光線付出代價(jià)。夜晚，光線會(huì)使人體生物鐘（晝夜節(jié)奏）混亂，影響睡眠。更嚴(yán)重的是，研究顯示，它可能導(dǎo)致癌癥、糖尿病、心臟病和肥胖。
But not all colors of light have the same effect. Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown.
但是并非所有顏色的光線都有同樣影響。藍(lán)光波長(zhǎng)－在白天是有益的，因?yàn)樗麄兛梢詭椭岣咦⒁饬�，提升反�?yīng)時(shí)間，改善心情－這些在夜間似乎是具有破壞性的。而且?guī)聊坏碾娮赢a(chǎn)品，以及節(jié)能燈在逐漸增加我們暴露在藍(lán)光下的時(shí)間，尤其是日落以后。
Daily rhythms influenced by light
光線影響日常節(jié)律
Everyone has slightly different circadian rhythms, but the average length is 24 and one-quarter hours. The circadian rhythm of people who stay up late is slightly longer, while the rhythms of earlier birds fall short of 24 hours. Dr. Charles Czeisler of Harvard Medical School showed, in 1981, that daylight keeps a person's internal clock aligned with the environment.
每個(gè)人的晝夜節(jié)律都稍有不同，但是平均時(shí)長(zhǎng)是24小時(shí)15分鐘。熬夜的人的晝夜節(jié)律稍微長(zhǎng)些，而早睡的人則達(dá)不到24小時(shí)。1981年，哈佛醫(yī)學(xué)院的Charles Czeisler博士表明，日光使人體生物鐘與環(huán)境保持一致。
The health risks
健康風(fēng)險(xiǎn)
Study after study has linked working the night shift and exposure to light at night to several types of cancer (breast, prostate), diabetes, heart disease, and obesity. It's not exactly clear why nighttime light exposure seems to be so bad for us. But we do know that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, and there's some experimental evidence (it's very preliminary) that lower melatonin levels might explain the association with cancer.
研究顯示，一些種類的癌癥（乳腺癌、前列腺癌）、糖尿病、心臟病、肥胖都與夜班工作并暴露在夜光下有關(guān)。目前尚不清楚為什么暴露在夜晚光線下對(duì)我們?cè)斐扇绱舜蟮奈：�，但是我們確定暴露在光線下，會(huì)抑制褪黑激素的分泌，這種激素會(huì)影響晝夜節(jié)律，并且有一些實(shí)驗(yàn)證據(jù)（非常基礎(chǔ)的）顯示較低的褪黑激素水平可能與癌癥有一定相關(guān)性。
A Harvard study shed a little bit of light on the possible connection to diabetes and possibly obesity. The researchers put 10 people on a schedule that gradually shifted the timing of their circadian rhythms. Their blood sugar levels increased, throwing them into a prediabetic state, and levels of leptin, a hormone that leaves people feeling full after a meal, went down.
一項(xiàng)哈費(fèi)大學(xué)的研究揭示了光線與糖尿病和肥胖的聯(lián)系。研究人員將10個(gè)人的晝夜節(jié)律逐漸改變，他們的血糖水平增高，到達(dá)前驅(qū)糖尿病的狀態(tài)，而且瘦素水平下降，這種激素使人在飯后產(chǎn)生飽腹感。
Even dim light can interfere with a person's circadian rhythm and melatonin secretion. A mere eight lux—a level of brightness exceeded by most table lamps and about twice that of a night light—has an effect, notes Stephen Lockley, a Harvard sleep researcher. Light at night is part of the reason so many people don't get enough sleep, says Lockley, and researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.
甚至昏暗的燈光會(huì)影響一個(gè)人的晝夜節(jié)律和褪黑激素的分泌。僅僅是8勒克斯的亮度就會(huì)產(chǎn)生影響，大部分臺(tái)燈都要超過這個(gè)亮度，而夜晚光線是它的2倍左右。史蒂芬*勞克雷在筆記中寫到，他證實(shí)了短時(shí)間睡眠與抑郁癥的關(guān)系，以及糖尿病和心血管病。
The power of the blues
藍(lán)光的力量
While light of any kind can suppress the secretion of melatonin, blue light does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).
雖然任何類型的光線都可以抑制褪黑激素的分泌，而藍(lán)光的力量則更為強(qiáng)大。哈佛研究人員和他們的同事做了一個(gè)實(shí)驗(yàn)，比較在類似亮度下，暴露在藍(lán)光和綠光下6.5小時(shí)后的結(jié)果，藍(lán)光抑制褪黑激素的程度是綠光的2倍，而且改變晝夜節(jié)律達(dá)2倍（3小時(shí)VS1.5小時(shí)）
In another study of blue light, researchers at the University of Toronto compared the melatonin levels of people exposed to bright indoor light who were wearing blue-light–blocking goggles to people exposed to regular dim light without wearing goggles. The fact that the levels of the hormone were about the same in the two groups strengthens the hypothesis that blue light is a potent suppressor of melatonin. It also suggests that shift workers and night owls could perhaps protect themselves if they wore eyewear that blocks blue light. Inexpensive sunglasses with orange-tinted lenses block blue light, but they also block other colors, so they're not suitable for use indoors at night. Glasses that block out only blue light can cost up to $80.
在藍(lán)光的另一項(xiàng)研究中，多倫多大學(xué)的研究人員將暴露在室內(nèi)亮光下，佩戴防藍(lán)光護(hù)目鏡的人與在常規(guī)昏暗燈光下，未佩戴護(hù)目鏡的人做了對(duì)比，結(jié)果顯示兩組人的激素水平差不多，這一點(diǎn)更力證了藍(lán)光對(duì)褪黑激素的抑制。建議夜班工作者和夜貓子如果佩戴防藍(lán)光的眼鏡也許可以保護(hù)自己受到傷害。低價(jià)的染色太陽(yáng)鏡可以防藍(lán)光，但是同樣阻擋了其它顏色，因此不適合晚上在室內(nèi)戴。只阻擋藍(lán)光的眼鏡價(jià)值$80.
Less-blue light
少量藍(lán)光的燈
If blue light does have adverse health effects, then environmental concerns, and the quest for energy-efficient lighting, could be at odds with personal health. Those curlicue compact fluorescent lightbulbs and LED lights are much more energy-efficient than the old-fashioned incandescent lightbulbs we grew up with. But they also tend to produce more blue light.
如果藍(lán)光確實(shí)對(duì)健康有不良影響，那么環(huán)境問題，和對(duì)節(jié)能照明的需求，將對(duì)個(gè)人健康產(chǎn)生沖突。那些花體緊湊型熒光燈和LED燈比伴隨我們一起長(zhǎng)大的白熾燈泡要節(jié)能的多，但是他們產(chǎn)生更多的藍(lán)光。
The physics of fluorescent lights can't be changed, but coatings inside the bulbs can be so they produce a warmer, less blue light. LED lights are more efficient than fluorescent lights, but they also produce a fair amount of light in the blue spectrum. Richard Handler, a light researcher at John Carroll University in Cleveland, notes that ordinary incandescent lights also produce some blue light, although less than most fluorescent lightbulbs.
熒光燈的物理學(xué)不能改變，但是燈泡內(nèi)部的鍍膜可以，因此他們生產(chǎn)了更熱的、少量藍(lán)光的燈。LED燈比熒光燈更節(jié)能，但是他們同樣產(chǎn)生大量的藍(lán)色光頻譜，理查德·漢斯勒，克利夫蘭約韓·卡羅爾大學(xué)的光研究者寫到，那些常規(guī)的白熾燈也產(chǎn)生藍(lán)光，盡管要少于熒光燈。
What you can do
你能做什么
Use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin. Avoid looking at bright screens beginning two to three hours before bed. If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses. · Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.
用暗紅色的燈做燈，紅色光線改變晝夜節(jié)律和抑制褪黑激素的力量最小 睡覺前兩到三小時(shí)開始，避免看明亮的屏幕 如果上晚班或者晚上大量使用電子設(shè)備，可考慮佩戴防藍(lán)光眼鏡 白天暴露于強(qiáng)光下，這樣將提高夜間睡眠能力，調(diào)節(jié)情緒，以及白天的警覺性
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