Andrew Huberman· PhD
Fail to view morning sunlight, and your clock drifts.
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Fail to view morning sunlight, and your clock drifts.
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So the sunlight adjusts that approximate day to an exact day, so now your behavior is adjusted to the light-dark environment or the solar day.
The period length of the sleep rhythm on average is 24.2 hours. So you'll be drifting 02 hours every day out of the solar day if you don't get the sunlight.
So the the sunlight adjusts that approximate day to an exact day.
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.