Andrew Huberman· PhD
But sun is far and away the most effective.
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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.
But sun is far and away the most effective.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
How well you slept last night and when you felt sleepy to go to bed, and how you felt on waking are MAINLY controlled by how early and how much sunlight you viewed before 10am in the preceding 2-3 days.
You probably need to get light in your eyes outdoors first thing in the morning. Obviously not staring directly into the sun, but getting actual outdoor photons, full spectrum light, infrared light outdoors, potentially some ultraviolet light exposure depending on where you are in the world and the time of year.
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.