（圖片摘自www.sciencealert.com）
2016年8月25日 訊 /生物谷BIOON/ --我們都清楚，躺在床上玩手機或平板電腦會對身體產生很多方面的壞的影響。但研究者們可能找到了一種解決這一問題的方法：白天多曬太陽。
研究者們發現，成年人中那些白天曬太陽較多的群體在晚上玩手機之後睡眠受到的影響相對少一些。
「我們的發現表明，白天接受充足的日照後，即使晚上在床上玩兩個小時的電子設備也不會對睡眠有任何的影響」，來自瑞典的神經學家Frida Rångtell說道。
在該項研究中，14名參與者接受了強光的照射（569lux）長達6.5小時。之後，一半的參與者被要求在晚上睡覺前閱讀電子設備上的書，而另外一半人則閱讀紙板的書籍。
一周之後，兩組志願者們交換了閱讀的方式。期間每個人的睡眠長度，睡眠質量等參數都進行了檢測。
之後，研究者們發現充足的光照能夠彌補晚上看電子設備造成的睡眠質量的下降。
該研究目前仍存在一些局限性：一方面，該研究的樣本量很小；另一方面，研究者們認為志願者們是在進行閱讀而非上網娛樂，這並不能夠反映所有的實際情況。
不過，該研究結果還是指出了進行足夠的戶外活動能夠緩解現代夜生活的負面影響。
智慧型手機、平板電腦以及其它電子設備發射的藍光能夠抑制大腦分泌褪黑色素（一種能夠調節睡眠的激素）。對此，蘋果公司在Iphone手機上裝置了夜間系統，能夠下調手機發生的藍光的水平，從而減少藍光對睡眠的影響。
目前，科學家們仍在研究藍光影響睡眠的內在分子機制，不過，由於智慧型手機的面世也僅僅幾十年的時間，難以得到長期的結論。
相關結果發表在最近一期的《sleep medcine》雜誌上。（生物谷Bioon.com）
生物谷推薦原文閱讀：Scientists might have figured out how to use a phone in bed without your affecting sleep
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DOI: http://dx.doi.org/10.1016/j.sleep.2016.06.016
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Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure
Frida H. RångtellcorrespondencePress enter key for correspondence informationemailPress enter key to Email the author, Emelie Ekstrand, Linnea Rapp, Anna Lagermalm, Lisanne Liethof, Marcela Olaya Búcaro, David Lingfors, Jan-Erik Broman, Helgi B. Schiöth, Christian Benedict
Abstract
Background
The use of electronic devices emitting blue light during evening hours has been associated with sleep disturbances in humans, possibly due to the blue light-mediated suppression of the sleep-promoting hormone melatonin. However, experimental results have been mixed. The present study therefore sought to investigate if reading on a self-luminous tablet during evening hours would alter sleepiness, melatonin secretion, nocturnal sleep, as well as electroencephalographic power spectral density during early slow-wave sleep.
Methods
Following a constant bright light exposure over 6.5 hours (~569 lux), 14 participants (six females) read a novel either on a tablet or as physical book for two hours (21:00–23:00). Evening concentrations of saliva melatonin were repeatedly measured. Sleep (23:15–07:15) was recorded by polysomnography. Sleepiness was assessed before and after nocturnal sleep. About one week later, experiments were repeated; participants who had read the novel on a tablet in the first experimental session continued reading the same novel in the physical book, and vice versa.
Results
There were no differences in sleep parameters and pre-sleep saliva melatonin levels between the tablet reading and physical book reading conditions.
Conclusions
Bright light exposure during daytime has previously been shown to abolish the inhibitory effects of evening light stimulus on melatonin secretion. Our results could therefore suggest that exposure to bright light during the day – as in the present study – may help combat sleep disturbances associated with the evening use of electronic devices emitting blue light. However, this needs to be validated by future studies with larger sample populations.