本期节目邀请了美国国立精神卫生研究院光照与昼夜节律科主任萨默·哈塔尔博士，他深入探讨了光照如何影响情绪、学习能力、压力水平、激素水平、食欲和心理健康。哈塔尔博士阐述了如何根据个体对光线的敏感度确定最佳睡眠-觉醒周期，并结合光照时间、进食时间和锻炼时间，最大程度地提高身心机能。他解释了即使是微小的夏令时变化，也会对我们的生物钟产生巨大影响，并提供了快速调整时差、倒班和夜间工作后重置生物钟的实用工具。

🤔 **光照与生物钟的相互作用:** 光照是调节我们生物钟的关键因素，它通过影响眼睛中的特定神经元来控制睡眠-觉醒周期、情绪、食欲和激素水平。即使微小的光照变化，例如夏令时，也会对我们的生物钟产生显著影响，导致睡眠模式和生理功能的失衡。

💡 **个性化光照方案:** 每个人对光线的敏感度都不同，因此需要制定个性化的光照方案。哈塔尔博士介绍了一种“最小光照测试”方法，帮助你确定最佳的睡眠-觉醒周期。根据测试结果，你可以调整光照时间和强度，以优化睡眠、情绪和认知功能。

⏰ **整合光照、睡眠、饮食和运动:** 哈塔尔博士提出了“三方模型”，强调了光照、睡眠和饮食在调节生物钟和提高身心机能中的重要性。通过调整光照时间、睡眠时间、进食时间和运动时间，我们可以最大程度地提高效率和活力。

✈️ **克服时差和倒班带来的困扰:** 哈塔尔博士介绍了利用光照、温度和饮食调整生物钟，快速克服时差和倒班带来的负面影响。例如，在旅行或倒班时，通过调整光照时间和强度，可以帮助身体快速适应新的时间安排。

🧬 **光照与健康:** 光照对我们的身体和心理健康至关重要。研究表明，光照不足会导致情绪低落、睡眠障碍、肥胖等健康问题。哈塔尔博士强调，适量的光照可以改善情绪、提高认知功能，并预防慢性疾病。

⏳ **年龄与生物钟:** 随着年龄的增长，我们的生物钟会发生变化，导致睡眠模式、能量水平和认知功能的改变。哈塔尔博士建议，老年人可以通过调整光照时间和强度，以及其他生活方式的改变，来保持健康和活力。

🧠 **光照与大脑功能:** 光照可以影响大脑的活动，调节情绪、学习能力和记忆力。哈塔尔博士强调，适当的光照可以提高学习效率，改善情绪，并预防认知衰退。

🔄 **重置生物钟:** 哈塔尔博士建议，通过调整光照时间、睡眠时间和饮食时间，可以有效地重置生物钟。例如，在夜间工作或社交后，可以通过暴露在明亮的光线下，帮助身体更快地恢复到正常的睡眠模式。

💡 **光照的未来:** 哈塔尔博士认为，光照在治疗各种疾病方面具有巨大潜力，例如抑郁症、季节性情感障碍和睡眠障碍。未来，光照将成为一种重要的医疗手段，帮助人们改善健康和生活质量。

⚠️ **光照的负面影响:** 虽然光照对我们的健康至关重要，但过度暴露在光线下也会对身体造成负面影响。哈塔尔博士建议，在夜间尽量减少光照，避免使用电子设备，以保证高质量的睡眠。

👀 **光敏感度:** 不同的人对光线的敏感度不同，这与眼球的颜色、基因差异和健康状况有关。哈塔尔博士建议，根据个体对光线的敏感度，制定个性化的光照方案，以获得最佳的健康效果。

🧠 **生物钟与精神疾病:** 研究表明，生物钟的紊乱与一些精神疾病，例如抑郁症、双相情感障碍和精神分裂症有关。哈塔尔博士强调，保持规律的睡眠模式和适量的光照，对于预防和治疗精神疾病至关重要。

In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. 

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introducing Dr. Samer Hattar, Ph.D.

(00:02:33) Sponsors: AG1, LMNT

(00:06:15) Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 

(00:14:30) Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin

(00:18:55) What Blind People See 

(00:20:15) When, How & How Long to View Light for Optimal Sleep & Wakefulness

(00:30:20) Sunlight Simulators, Afternoon Light Viewing, Naps

(00:33:48) Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 

(00:38:33) How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test

(00:42:16) Viewing Light in Middle of Day: Mood & “Light Hunger”

(00:44:55) Evening Sunlight; Blueblocker Warning

(00:48:57) Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness

(00:53:58) Screens at Night

(00:56:03) Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning

(01:01:05) The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules

(01:05:05) Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus

(01:07:19) Why Do We Sleep?

(01:08:17) Effects of Light on Appetite; Regular Light & Meal Times

(01:18:08) Samer’s Experience with Adjusting Meal Timing

(01:22:51) Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition

(01:30:15) Age-Related Changes in Timing of Mental & Physical Vigor  

(01:31:44) “Chrono-Attraction” in Relationships; Social-Rhythms

(01:33:40) Re-setting Our Clock Schedule; Screen Devices Revisited

(01:37:50) How Samer Got into the Study of Light 

(01:39:33) Clock Gene mRNAs & More Accurate Biomarkers

(01:41:08) Light as Medicine

(01:42:48) ADHD (Attention-Deficit Hyperactivity Disorder) 

(01:43:35) How to Beat Jetlag: Light, Temperature, Eating

(01:50:44) Vigor: The Consequence of Proper Timing 

(01:52:15) Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap

(01:54:10) Melatonin, Pineal Calcification

(01:55:25) Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction

(01:59:08) Daylight Savings: Much Worse Than It Might Seem 

(02:05:27) Eye Color & Sensitivity to Light, Bipolar Disorder

(02:09:28) Spicy Food, Genetic Variations in Sensory Sensitivity 

(02:10:52) Synthesizing This Information, Samer on Twitter, Instagram

(02:13:00) Conclusions, Ways To Support the Huberman Lab Podcast & Research

Title Card Photo Credit: Mike Blabac

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