Andrew Huberman· PhD
The combination of viewing sunlight (or a 10K Lux light if sun isn’t accessible), deliberate cold exposure, caffeine & a workout upon waking = better REM at night.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
The combination of viewing sunlight (or a 10K Lux light if sun isn’t accessible), deliberate cold exposure, caffeine & a workout upon waking = better REM at night.
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So spiking your adrenaline a bit in the early part of the day with exercise and/or deliberate cold exposure can help get more rapid eye movement sleep later that night.