Andrew Huberman· PhD
it’s definitely still have benefit to view it when you wake up a bit later.
Loading…
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.
it’s definitely still have benefit to view it when you wake up a bit later.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
If you wake up before the sun comes out, it's fine to turn on artificial lights, but then you would want to get outside as soon as you can to get this, excuse me, natural light stimulation of your eyes.
So, I honestly think the easiest thing is waking up, get as much light as you can.
I've been quite vocal about the importance of getting morning sunlight as soon as possible after waking and of course of course of course unless you have powers I'm not aware of if you wake up before the sun comes out people always ask what do I do you wait till the sun comes out
some people wake up after the sun has risen right in which case get what you can and some people wake up 10 a.m. or noon in which case you can still get the bright light exposure but but you won't shift your circadian clock
Get up at 6:00 AM. Set an alarm clock. I know you normally like to get up at 8:00 AM. Get up at 6:00 AM. Get some bright light in your eyes from artificial sources or from sunlight, maybe 5 to 10 minutes, then go back to sleep until 8:00 AM.
If you typically wake up at 8:00 AM, let's say, just by way of example. That means that your minimum body temperature is at 6:00 AM. Which means that if you want to get up earlier in the days where you travel to New York, well, in the couple of days before you leave, any time between 6:00 AM and 10:00 AM, get some bright light in your eyes, even if you go back to sleep.
So in that sense, even if you go back to sleep, what you're doing is you're sending the light signal, the zeitgeber, the time signal, to your circadian clock of your hypothalamus that it should shift, that you need to get up earlier.
Honestly, I think the easiest thing is waking up. Get as much light as you can >> into your eyes.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.