Andrew Huberman· PhD
If you can get outside for a few minutes early in the day that’s terrific.
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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.
If you can get outside for a few minutes early in the day that’s terrific.
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Aim for at least 10 minutes.
if you go outside and view sunlight in the evening hours for anywhere from five to 30 minutes, and I realized that people have a range of constraints on their schedule, but from five to 30 minutes, what happens is that your melatonin rhythm stays appropriate.
get morning sunlight, because if you don't your circadian rhythms and your health, et cetera, and your mood are going to start to drift
So, if you do it daily, you possibly need very few. If you do it daily, because remember this thing is going to happen on a daily matter. So, let's say 15 minutes.
So get up each morning, try and get outside. I know that can be challenging for people, but anywhere from two to ten minutes of sunlight exposure is going to work well for most people.
So, if you do it daily, I would say 15 minutes. If you don't do it daily, you may want to increase it. You do it more, it doesn't hurt.
View 10 to 30 minutes of bright light, ideally sunlight, within an hour of waking, assuming that you're waking early in the day.
in the morning light is great getting sunlight in the eyes for the first 15 to 30 minutes the day it sets the Circadian rhythm it improves mood
And so what that means is you want to get about a half an hour of bright sunlight during the day, because that strong light signal is going to help anchor your rhythm
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.
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