Andrew Huberman· PhD
The hours before midnight are going to get you more deep sleep.
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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.
The hours before midnight are going to get you more deep sleep.
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It's been said many times, and from people hundreds of years ago, I don't know how they knew this, but over 100 years ago, they said that that two hours of sleep before midnight is worth more than four hours of sleep after midnight. And the science is actually showing that to be true.
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.