Andrew Huberman· PhD
Specifically, morning sunlight exposure, relative to no sunlight, predicted better sleep quality...
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Specifically, morning sunlight exposure, relative to no sunlight, predicted better sleep quality...
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because the more sunlight you get during the day the easier it's going to be to go to sleep at night and the higher quality your your sleep is going to be
And during the day, I'm thinking about not having caffeine, not having chocolate. I don't use those things anyway, but I'm getting enough exercise in the day that I have some degree of like fatigue from moving my body. I was out in the sun during the day. I had bright light in my eyes this morning.
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.