Andrew Huberman· PhD
even if you don’t do that if you make your evening and nighttime environment dimmer or dark, you’ll benefit.
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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.
even if you don’t do that if you make your evening and nighttime environment dimmer or dark, you’ll benefit.
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In the evening, you're also going to see yellow and blue, but the ratio of yellows and blues has now changed and you also see some oranges, and in a really brilliant sunset, you'll see some reds.
the trying to avoid bright light exposure in the evening
I do and I have been exploring the use of blue light filter glasses in the evening and those red lights in my house
light and dark meaning that one should optimize or at least seek to optimize their exposure to light in the morning and throughout the day and in the evening to make things dim and dark
I try and dim the lights or you know get under red light not Red Light Panel necessarily but just put in like red party light I've done that this whole trip when we traveled in the evening just it's just a red light bulb there it's not fancy just a red light bulb screws in this little pedestal turn that on all the other lights go off and then makes for a nice easy taper into sleep
Optimize light We turn off all the lights in our house and turn on red light. It's amazing how powerful light is in regulating sleep processes. If you don't have red light, try to dim lights and avoid screens as a first step.
Turn off screens. Lower house lights. Avoid blues. use amber and red light.
So you want to use red light and amber light. Avoid blues. those screens off or if you do have screens on, turn to red lights.
Lower the lights, eliminate blue light, shut off screens, remove stimulation.
I use only red lights at night after dark and don't look at my phone for an hour before I go to sleep.
And then as you're approaching sleep, are you moderating blue light? Are you moderating flickering lights? Right? Even though you're under lights and they're turned down, are they flickering? Are you in red lights?
My recommendation has now been, in the last hour before bed, just turn off half of the lights in your house, you know. We don't necessarily need all of them blazing in the last hour before bed. And when you do that, it's quite surprising how soporific and somnogenic it actually is, you know.
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