# 光照：世界在物理层面变亮了

光污染、屏幕与全天候运转 —— 但早晨的光可以抵消夜间的光。



## 要点

- 早上到户外接受光照（记录分钟数）。

- 睡前 2–3 小时调暗灯光。

- 城市里用遮光帘或眼罩。



## 来源

- The new world atlas of artificial night sky brightness (Falchi F, Cinzano P, Duriscoe D, et al., 2016)

- Artificially lit surface of Earth at night increasing in radiance and extent (Kyba CCM, Kuester T, Sánchez de Miguel A, et al., 2017)

- Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans (Gooley JJ, Chamberlain K, Smith KA, et al., 2011)

- Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people (Burns AC, Windred DP, Rutter MK, et al., 2023)

- Entrainment of the human circadian clock to the natural light-dark cycle (Wright KP Jr, McHill AW, Birks BR, Griffin BR, Rusterholz T, Chinoy ED, 2013)

- Effects of light on human circadian rhythms, sleep and mood (Blume C, Garbazza C, Spitschan M, 2019)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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