Andrew Huberman· PhD
if you're having trouble waking up early, you definitely don't want to get too much light exposure or any light exposure to your eyes late in the evening and in the middle of the night because it's just gonna delay your clock more and more, so rather than get into the specifics of everybody's situation because there are many of you out there with different situations and lifestyle requirements, et cetera, the way to think about this is that you have these internal mechanisms of adenosine and circadian clocks, and they're always operating, and what you're trying to do is provide them anchors, you're trying to provide them consistent, powerful anchors so that your cortisol, your melatonin, and then everything that cascades down from that, like your metabolism and your ability to learn and your sense of alertness, your dopamine, your serotonin, all that stuff is timed regularly, one of the reasons why there's so much challenge out there with focus and anxiety and depression, there are a lot of reasons for that, but one of the reasons is that people's internal mechanisms aren't anchored to anything regular.