Andrew Huberman· PhD
if you're going to be indoors this much get some sunlight in your eyes in the morning or else you're going to have trouble sleeping
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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.
if you're going to be indoors this much get some sunlight in your eyes in the morning or else you're going to have trouble sleeping
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Light in the eyes in the morning and grounding are great hacks for this.
i wake up and i immediately go outside i put my bare feet on the earth and i get into the sun with my eyes wide open
first thing in the morning I'm going to go outside get some sun in my eyes to synchronize my circadian rhythm bare feet on the grass a little bit of Mobility start the day
I also do morning grounding at this point. Obviously in Costa Rica, I'm getting in the ocean in the morning as much as possible, which is super grounding, but if I can find some grass with dew on it, that's great, too.
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.