Andrew Huberman· PhD
later evening (8-11:59pm) light viewing and delayed and shortened(!) sleep times
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We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
later evening (8-11:59pm) light viewing and delayed and shortened(!) sleep times
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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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Avoid bright artificial lights 10pm-4am, especially in the winter months.
All my blabbing about the negative effects of viewing bright light from 11pm- 4am (assuming typical diurnal schedule) (and based on the terrific work of @SamerHattar @NIH and Dr. David Berson @BrownUniversity) is apparently, starting to sink in: https://t.co/BBAiP4Sebx
it takes very little photon energy to reset and shift our clock after 8:00 PM. And that's why you want to, as much as you safely can, avoid bright light and even not so bright light between the hours of 10 or 11:00 PM and 4:00 AM.
So for most people, a simple rule of thumb is going to be avoid bright artificial lights of all colors, and in particular, overhead bright artificial lights, between the hours of 10:00 p.m. and 4:00 a.m.
The absolute worst lights are going to be overhead fluorescent lights of the sort that you would have in the supermarket or that you would see at a gas station or something of that sort.
You want to make sure that you do not view bright light before 6:00 AM. So in the middle of the night, if you get up, you need to use the restroom, try and use dim lights as dim is as safely possible, et cetera.
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