中文导读

“睡前别看手机”几乎人人都听过，因为屏幕的蓝光会扰乱身体的生物钟。可是，同样的蓝光如果换个时间出现，会不会反而有好处？美国研究人员让 182 名全职员工在两个工作周里，每天醒来后戴上一副会发光的特殊眼镜，比较强蓝光和几乎看不见的弱光带来的差别。文章先交代常见看法和实验做法，再解释蓝光为什么不像咖啡那样“提神”、而是帮身体重新校准时间，接着说明更好的睡眠如何在第二天体现在工作中，最后点出哪些人受益最多以及研究本身的局限。阅读时可留意 But、Instead、As a result、Still 等词如何引出转折、对比与结果，以及文中如何把研究发现和研究者的看法区分开来。

正文

For years, people have been told to put their phones away at night. Blue light from screens, the advice goes, can confuse the body’s clock and make sleep worse. A new study agrees that this is still good advice. But it also suggests that the same kind of light may help people when it comes at a different time: first thing in the morning.

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多年来，人们一直被告知晚上要把手机放到一边。按照这种说法，屏幕发出的蓝光会扰乱身体的生物钟，让睡眠变差。一项新研究认同这仍然是个好建议。但它也表明，同一种光如果在不同的时间出现——也就是早上一起床的时候——可能会对人有帮助。

The research, published in the Journal of Applied Psychology, was led by Kate Keeler, a business professor at Ohio State University. Her team followed 182 full-time workers over two working weeks. Each morning, right after waking up, the workers wore special glasses that gave off light for 30 minutes. On some days the light was strong and blue-green. On others it was very weak, so the workers could not tell which kind they were getting.

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这项研究发表在《应用心理学杂志》上，由俄亥俄州立大学的商学教授凯特·基勒牵头。她的团队在两个工作周里跟踪了 182 名全职员工。每天早上一醒来，这些员工就戴上一副特殊的眼镜，眼镜会发光 30 分钟。有些日子里光线很强，呈蓝绿色；另一些日子里光线非常弱，因此员工们无法分辨自己接受的是哪一种。

The strong light did not work like a cup of coffee, giving people a quick burst of energy. Instead, the researchers say, it seemed to reset the body’s 24-hour clock. Early sunlight tells the body that the day has started. The glasses copied that signal, which made it easier for people to fall asleep later that evening. On nights after the blue light, workers slept longer, and they said their sleep was better.

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强光并不像一杯咖啡那样让人迅速获得一股能量。研究人员说，它似乎重新校准了身体的 24 小时生物钟。清晨的阳光会告诉身体一天已经开始。眼镜模仿了这个信号，让人们当晚更容易入睡。在接受蓝光后的夜晚，员工睡得更久，他们也表示自己的睡眠质量更好。

The team then looked at what happened the next day, using 1,259 surveys. Better sleep seemed to help in two ways. First, workers felt more awake and active, and they were more willing to put energy into their jobs. They were also more likely to help or guide a colleague. Second, they felt less mentally tired in the afternoon. As a result, they were less likely to waste time, for example by taking long breaks without permission.

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随后，团队利用 1259 份调查问卷，观察了第二天发生的情况。更好的睡眠似乎在两个方面起了作用。第一，员工感觉更清醒、更有活力，也更愿意把精力投入工作，他们还更有可能去帮助或指导同事。第二，他们在下午感到的精神疲惫更少。因此，他们浪费时间的可能性更小，例如未经允许长时间休息。

Not everyone gained the same amount. Younger workers and people who already had trouble sleeping showed the biggest improvements.

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并不是每个人的收获都一样多。较年轻的员工以及本来就睡不好的人改善最为明显。

“Most of us have been told for years to get away from screens and bright light if we want to sleep better, so these results seem to run against common advice,” Keeler said. In her view, the question is not whether blue light is good or bad, but when people receive it.

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“多年来，我们大多数人都被告知，想睡得更好就要远离屏幕和强光，所以这些结果似乎与常见建议相反，”基勒说。在她看来，问题不在于蓝光是好是坏，而在于人们在什么时候接触它。

The study followed 182 people for only two weeks, and it used special glasses rather than ordinary phone screens. Still, Keeler believes companies could add light devices to the well-being programmes they already have. That, she says, would ask much less money and effort than many other ways of helping tired workers.

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这项研究只跟踪了 182 人、为期两周，而且使用的是特殊眼镜，而不是普通的手机屏幕。尽管如此，基勒认为，公司可以把发光设备加入已有的员工健康项目中。她说，与许多其他帮助疲惫员工的方法相比，这样做所需的金钱和精力要少得多。

新闻来源

• The Ohio State University Fisher College of Business · Blue light in the morning: A surprising workplace superpower (28 Oct 2026)

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