Name: 為什麼你應該每天看太陽5分鐘？► 神經科學教授 Dr Andrew Huberman 安德魯．休伯曼博士（中英字幕）
Uploaded: 2024-12-31T04:52:50.000Z
Duration: 4 min 7 s
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Basic passive voice

This is grounded in the core of our physiology.

The second conditional

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.

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.

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.

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.

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 can 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.

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 because you can damage your eyes.

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

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.

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.

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.

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'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.

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

This is going to vary depending on person and place.

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.

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.

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.

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