Andrew Huberman· PhD
Get at least 100,000 lux of light exposure to the eyes not all at once, but summing across the morning. Again you know when it's too much because it's painful to look at, so that's obviously something to avoid.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Get at least 100,000 lux of light exposure to the eyes not all at once, but summing across the morning. Again you know when it's too much because it's painful to look at, so that's obviously something to avoid.
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it takes probably only about 1,000 to 1500 lux of light energy to shift your clock in the middle of the night.
Get Sunlight Within 15 Min of Waking Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood. If you’re up before the sunrise, use a 10,000 lux light
I remember reading some study that was published some years ago where humans that were exposed to around, I think it was around 10,000 lux of light, upon, you know, 30 minutes of waking, so um... you know, early exposure, and they were exposed to it for a number of hours, something like seven hours. I mean, it was, like, bright light, you know, all day, almost like being outside.