中文导读

关于睡眠，人们常听到的建议是：睡前放下手机，因为屏幕蓝光会让人难以入睡。但一项新研究提醒我们，问题也许不在蓝光本身，而在照射的时间。美国俄亥俄州立大学和华盛顿大学的研究者让 182 名全职员工在两周的工作日早晨佩戴能发出蓝光的眼镜，一周全强度、一周只有 1% 强度，再用每日问卷比较他们的睡眠和工作状态。文章先说明研究的出发点，再介绍实验方法和主要结果——员工当晚多睡约 11 分钟、睡眠质量提高 3.5%，第二天更清醒、更投入工作——随后指出不同人群受益不同，最后转述研究者的提醒：最好的办法是早上去户外，而且任何设备都代替不了足够的睡眠时间。阅读时可留意 while、however、instead、in turn 等词如何区分原因、结果和限制。

正文

Most of us have heard the same advice about sleep: put the phone away before bed, because its blue light can keep us awake. A new study suggests that the problem is not blue light itself but its timing. Light at night may push the body clock later, while light in the morning may help people sleep better that night, and even work better the next day.

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关于睡眠，我们大多听过同样的建议：睡前把手机放下，因为手机的蓝光会让人难以入睡。一项新研究表明，问题并不在于蓝光本身，而在于照射的时间。夜间的光线可能会把生物钟往后推，而早晨的光线则可能帮助人们当晚睡得更好，甚至第二天工作得更好。

The study was led by Kathleen Keeler of Ohio State University and Christopher Barnes of the University of Washington, and it was published in the Journal of Applied Psychology. Barnes has studied sleep and work for years. His earlier research found that glasses which block blue light at night could improve sleep and job performance. This time, his team wanted to know whether adding blue light in the morning could help, too.

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这项研究由俄亥俄州立大学的 Kathleen Keeler 和华盛顿大学的 Christopher Barnes 主导，发表在《应用心理学杂志》上。Barnes 多年来一直研究睡眠与工作。他早前的研究发现，晚上佩戴阻挡蓝光的眼镜可以改善睡眠和工作表现。这一次，他的团队想知道，在早晨增加蓝光是否也会有帮助。

The researchers recruited 182 full-time employees at a large university in the American Midwest. For ten workday mornings, the workers wore special glasses that gave off blue light for 30 minutes soon after waking. For one week, the glasses worked at full strength. For the other week, they worked at only 1 percent, so the light still looked blue and the workers could not tell which week was which. Daily surveys compared how they slept and felt.

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研究人员招募了美国中西部一所大型大学的 182 名全职员工。在十个工作日的早晨，这些员工在醒来后不久佩戴一种特制眼镜，让它发出 30 分钟蓝光。其中一周，眼镜以全强度工作；另一周只以 1% 的强度工作，因此光线看起来仍然是蓝色的，员工无法分辨哪一周是哪一种。研究人员通过每日问卷比较他们的睡眠和感受。

In the full-strength week, the employees slept about 11 minutes longer each night, and their sleep quality rose by 3.5 percent. The glasses did not work like a cup of coffee, however. They did not make people more alert on the same morning. Instead, the better sleep that night was linked to greater alertness and less mental tiredness the next day. That, in turn, was connected with stronger interest in work, better performance, more help for coworkers and less bad behaviour at work.

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在全强度的那一周，员工每晚多睡了约 11 分钟，睡眠质量提高了 3.5%。不过，这种眼镜并不像一杯咖啡那样起作用：它没有让人在当天早上更加清醒。相反，当晚更好的睡眠与第二天更高的警觉度、更少的精神疲惫有关。而这又与对工作更投入、表现更好、更多地帮助同事以及更少的不良职场行为相关。

The benefits were not the same for everyone. Workers who already had sleep problems saw bigger gains in sleep quality, while younger workers gained more sleep time. Barnes says one reason may be that our eyes naturally filter out more blue light as we get older.

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好处并非人人相同。原本就有睡眠问题的员工，睡眠质量改善得更多；年轻员工则多获得了更多睡眠时间。Barnes 说，原因之一可能是随着年龄增长，我们的眼睛会自然地过滤掉更多蓝光。

Even so, he does not tell people to rush out and buy the glasses. “The best thing you could do in the morning is get outside,” he says, because sunlight gives more blue light than the glasses, even on cloudy days. He also warns that no device can replace enough time to sleep. In his view, pushing people to work longer hours often leads to more mistakes, not better results.

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即便如此，他并不建议人们急着去买这种眼镜。“早上你能做的最好的事就是出门到户外去，”他说，因为即使在阴天，阳光提供的蓝光也比眼镜多。他还提醒，任何设备都无法取代足够的睡眠时间。在他看来，逼迫人们工作更长时间往往会导致更多错误，而不是更好的结果。

新闻来源

• UW Foster School of Business · The Bright Side of Blue Light (27 Oct 2026)
• Journal of Applied Psychology · Rise and shine: Morning blue light exposure, sleep, and work (online 3 Sep 2026)

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