Andrew Huberman· PhD
Dim lights at night & view sunlight in the morning.
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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.
Dim lights at night & view sunlight in the morning.
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.
But if you’re talking about regulating your sleep, wake cycles it’s more important than exercise, but still exercise!
Get in your morning and evening sunlight viewing, and it will partially inoculate you into the melatonin suppression of nighttime light.
many of you will notice that it you are outside at sunset you may sleep better and that's probably something with the near-infrared light which is going on then
looking at the sun first thing in the morning, maybe watching a sunset later at night.
Why morning light matters
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.