晚上睡不着，早上起不来，白天浑浑噩噩没精神……睡眠障碍正困扰越来越多的现代人。近日，湖北省 武汉市精神卫生中心睡眠医学科治疗师吴芳在一次科普活动中提到，很多人没有意识到光对人类睡眠有 着至关重要的作用，"与光同行"可以有效避免睡眠障碍的困扰。 白天的光可以成就睡眠，夜间手机等电子产品发出的蓝光则会影响睡眠。吴芳说："为什么有些人越睡 越晚？这是由于其生物钟校准机制紊乱。白天该晒太阳的时候戴上帽子、墨镜严防死守，晚上需要黑暗 的时候'蓝光普照'。"日夜颠倒的反向光刺激，会扰乱生物钟。因此，吴芳建议晚8点后将家里的灯光调 暗，避免使用射灯，可以用色温在3000K（开尔文）以下的台灯或暖光灯，睡前一个小时放下手机，最 好在11点之前关灯睡觉。 现实生活中，许多人由于工作的原因到家较晚，甚至昼夜颠倒、频繁改变睡眠节律。类似情况下如何调 节睡眠？同样与光有关。人们上夜班时，应保持工作区域的光线充足，模拟白天光照，提升工作时的清 醒度和注意力。下班时往往已是深夜或凌晨，如果天色微亮或大亮，就要戴上墨镜，阻挡阳光对生物钟 的刺激，从而"欺骗"大脑仍然处于"夜晚"状态。到家后，立刻拉上遮光窗帘，营造黑暗的睡眠环境。有 研究表 ...

最近，德国"人体时钟"公司推出了一种"头发生物钟检测服务"，引发广泛关注——只需采集几根带 毛囊的头发，经过实验室分析，就能推断出人体内部时钟与平均节律的偏差。 与此同时，法国巴黎萨克雷大学弗朗西斯·列维团队即将通过临床试验，探索个性化给药时间对癌 症疗效的提升作用。 这些进展意味着，人类对生物钟的调控与利用已从基础研究迈向临床与生活应用。 时钟基因研究揭示节律奥秘 人体的"昼夜节律"虽早已广为人知，但其深层机制直到近年来才被逐渐揭开：人体内每个细胞都存 在独立"时钟"，由一组时钟基因调控。这些基因通过产生周期性波动的时钟蛋白，影响着体内大量基因 的活动。 2014年，美国宾夕法尼亚大学研究人员约翰·霍根施团队在实验中发现，小鼠体内43%的基因表达 具有明显节律性；同时，美国100种畅销药物中，有56种的靶向蛋白活性会随昼夜节律波动。这一成果 有力支持了"时间疗法"实施的可能性——即根据人体内部时间调整治疗方案，让药物在最有效、副作用 最小的时段发挥作用。 时间疗法临床应用显潜力 时间疗法的潜力在癌症治疗中率先显现。受传统医药理论启发，列维团队早在1990年就开展了临床 试验：让晚期卵巢癌患者分别在早上6点与 ...

Core Viewpoint - The article emphasizes the importance of meal timing in weight loss, suggesting that a higher caloric intake at breakfast may lead to better appetite control and easier adherence to weight loss plans, despite similar weight loss results compared to a higher caloric intake at dinner [6][11][12]. Summary by Sections - **Study Overview**: A recent study published in *Cell Metabolism* involved 30 overweight or obese volunteers who followed two different meal timing plans for four weeks: one with a higher caloric intake at breakfast and the other with a higher intake at dinner [6][7]. - **Weight Loss Results**: Both dietary approaches resulted in an average weight loss of approximately 3.3 kg, indicating that the timing of caloric intake did not significantly affect weight loss outcomes [11]. - **Appetite Control**: Participants who consumed more calories at breakfast reported lower daily hunger levels and better appetite control, suggesting that a substantial breakfast may help mitigate feelings of hunger throughout the day [11][12]. - **Physiological Mechanisms**: A larger breakfast may slow gastric emptying and increase the secretion of satiety hormones while decreasing hunger hormone levels, which can help in appetite regulation [13][14]. - **Biological Clock Alignment**: The article notes that aligning meal timing with the body's biological clock may enhance weight loss effectiveness, as humans are naturally inclined to consume more energy during the day [15].

Group 1 - The article discusses how aging affects sleep patterns, highlighting three significant changes that indicate aging: earlier sleep onset, increased fragmented sleep, and reduced deep sleep [2][3][6] - It notes that older individuals tend to fall asleep earlier, often around 8-9 PM, due to biological clock changes, including earlier peaks in melatonin secretion and core body temperature [2] - Fragmented sleep becomes more common with age, attributed to over-excitation of Hcrt neurons in the brain, leading to frequent awakenings during the night [3] Group 2 - The article emphasizes the reduction of deep sleep as a notable sign of aging, with deep sleep proportion decreasing from 18.9% in youth (ages 16-25) to 3.4% in middle age (ages 36-50) [6] - It explains that the loss of deep sleep negatively impacts the body's nighttime repair capabilities, contributing to daytime fatigue and cognitive decline [6] - The article suggests that maintaining a regular sleep schedule can help mitigate biological aging, with irregular sleep patterns correlating to an average of 9 months older biological age [7] Group 3 - The article provides five methods to improve sleep quality, including specific exercises before bed, wearing socks while sleeping, avoiding phone use before sleep, taking a warm bath, and soaking feet in warm water [8][11][13][14][15] - It cites research indicating that engaging in short exercises before bed can extend sleep duration by nearly 30 minutes [8] - Wearing socks while sleeping can reduce the time taken to fall asleep by 7.5 minutes and increase total sleep duration by an average of 32 minutes [12]