Andrew Huberman· PhD
But what I do is I simply switch to using yellow lamps.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
But what I do is I simply switch to using yellow lamps.
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Somewhere around four or 5:00 pm, which for me is about 12 hours after I've been awake or 14 hours after I've been awake, I will turn off that light pad and start to transition the lights in my environment to more yellows and reds.
and then in the afternoon, as you move into more creative type works or abstract thinking, or working with other people in kind of a brainstorming mode that you would shift to dimmer lights, yellow lights, eliminate the blue lights as much as possible.
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Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.