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Line 1: 日落之後，當光照水平降低時，身體會開始分泌褪黑激素以促進睡眠。入夜時褪黑激素水平的上升讓身體能在最初幾個睡眠週期中獲得SWS。相反，隨著褪黑激素水平在早晨下降，REM就會成為被優先的睡眠階段。
日落之後，當光照水平降低時，身體會開始分泌褪黑激素以促進睡眠。入夜時褪黑激素水平的上升讓身體能在最初幾個睡眠週期中獲得SWS。相反，隨著褪黑激素水平在早晨下降，REM就會成為被優先的睡眠階段。
[[File:Melanopic.png|thumb|黑視蛋白敏感度函數]]
[[File:Melanopic.png|thumb|黑視蛋白敏感度函數]]
− In modern times with the advent of artificial light, many people's circadian rhythms have been pushed forward (i.e. later). However, this exposure to artificial light sources also compromises people's ability to gain SWS efficiently. The extent to which light influences the circadian rhythm is given by the melanopic light sensitivity function, which peaks at ~480nm (blue) and drops off on both sides. To reduce this effect, a [[Special:MyLanguage/dark period|dark period]] must be employed, during which blue and green lights must not enter the eye. This can be done in many ways, such as with [[Special:MyLanguage/red goggles|red goggles]] or [[Special:MyLanguage/screen filters|screen filters]].
+ 在現代，隨著人工照明的出現，許多人的晝夜節律被推前了（即更晚）。然而，這種對人工照明的暴露也損害了人們有效獲得SWS的能力。光對晝夜節律的影響程度由黑視蛋白敏感度函數（melanopic light sensitivity function）斷定，該函數在480nm前後（藍色）達到峰值，並在兩側下降。爲了減少這種影響，睡眠者有必須採用一個 [[Special:MyLanguage/dark period|暗期 ]]，在此期間，藍色和綠色的光不能進入眼睛。這可以通過使用 [[Special:MyLanguage/red goggles|紅色護目鏡 ]]或 [[Special:MyLanguage/screen filters|熒幕過濾器 ]]等多種方式實現。
Latest revision as of 10:18, 5 July 2021
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After sunset when light levels reduce, the body starts to secrete melatonin to promote sleep. The rising levels of melatonin early in the night allows the body to gain SWS in the first few sleep cycles. In contrast, as melatonin levels drops in the morning, REM becomes the preferred sleep phase to be gained.
After sunset when light levels reduce, the body starts to secrete melatonin to promote sleep. The rising levels of melatonin early in the night allows the body to gain SWS in the first few sleep cycles. In contrast, as melatonin levels drops in the morning, REM becomes the preferred sleep phase to be gained.
[[File:Melanopic.png|thumb|Melanopic sensitivity function]]
In modern times with the advent of artificial light, many people's circadian rhythms have been pushed forward (i.e. later). However, this exposure to artificial light sources also compromises people's ability to gain SWS efficiently. The extent to which light influences the circadian rhythm is given by the melanopic light sensitivity function, which peaks at ~480nm (blue) and drops off on both sides. To reduce this effect, a [[Special:MyLanguage/dark period|dark period]] must be employed, during which blue and green lights must not enter the eye. This can be done in many ways, such as with [[Special:MyLanguage/red goggles|red goggles]] or [[Special:MyLanguage/screen filters|screen filters]]. 日落之後，當光照水平降低時，身體會開始分泌褪黑激素以促進睡眠。入夜時褪黑激素水平的上升讓身體能在最初幾個睡眠週期中獲得SWS。相反，隨著褪黑激素水平在早晨下降，REM就會成為被優先的睡眠階段。
在現代，隨著人工照明的出現，許多人的晝夜節律被推前了（即更晚）。然而，這種對人工照明的暴露也損害了人們有效獲得SWS的能力。光對晝夜節律的影響程度由黑視蛋白敏感度函數（melanopic light sensitivity function）斷定，該函數在480nm前後（藍色）達到峰值，並在兩側下降。爲了減少這種影響，睡眠者有必須採用一個暗期 ，在此期間，藍色和綠色的光不能進入眼睛。這可以通過使用紅色護目鏡 或熒幕過濾器 等多種方式實現。
