Andrew Huberman· PhD
View light in the morning, ideally sunlight.
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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.
View light in the morning, ideally sunlight.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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In the morning and daytime that is. Afternoon sunset as well but the morning is really the key.
Viewing Sunlight* In the morning: elevates energy & shifts to-sleep time earlier
The whole point of viewing morning sunlight is that it organizes your energy in time— which lets you organize what to do when across the day, and places you in the best possible stance to deal with any unanticipated demands on your energy.
Morning sunlight viewing sets your clock.
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.