Andrew Huberman· PhD
So you need bright days and dark nights. And artificial lights during the day are not sufficient. And at night, a small amount of artificial light is too much.
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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.
So you need bright days and dark nights. And artificial lights during the day are not sufficient. And at night, a small amount of artificial light is too much.
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It sounds like getting the bright light earlier in the day is probably the most important, right? Yes, because if you don't get enough adequate light during the day, then your susceptibility to artificial light at night, shifting your rhythms is much greater.
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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