Andrew Huberman· PhD
It’s especially important to get sunlight in your eyes on the cloudy days.
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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.
It’s especially important to get sunlight in your eyes on the cloudy days.
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And if it’s overcast, get more time outside sans sunglasses, not less.
And still get outside even if it’s overcast as there is a lot of photon energy out there.
Especially on cloudy days.
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.