Andrew Huberman· PhD
in general, strive for an *average* of results 10-15 min morning sunlight viewing (minimum) and you’ll be set, more on cloudy days and not through a widow or sunglasses but eyeglasses & contacts are fine.
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.
in general, strive for an *average* of results 10-15 min morning sunlight viewing (minimum) and you’ll be set, more on cloudy days and not through a widow or sunglasses but eyeglasses & contacts are fine.
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.
remember to see 5-15min early morning sunlight on New Years Day (especially if you stay up all night).
The protocol is get outdoors, ideally with no sunglasses if you can do that safely, even if there's cloud cover. ... Two minutes would be a minimum, 10 minutes would be even better, and if you can, 30 minutes would be fantastic.
the first thing I do when I get up in the morning is put my bare feet on the ground and look to the bright Sky not directly at the Sun but I look too bright Sky to set my circadian rhythm for the day
that's why I suggest on non- cloudy days we'll call them that people get 10 minutes or so of sunlight in their eyes in the early part of the day another 10 minimum in the later part of the day
You should aim to get outside as soon after waking as possible to look in the direction of the sun for 5–10 minutes.
If you wake up before the sunrise, you'll just have to wait.
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.