Andrew Huberman· PhD
So the idea is bright, bright, bright in the morning and throughout the day. And as dim and dark as possible at night.
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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.
So the idea is bright, bright, bright in the morning and throughout the day. And as dim and dark as possible at night.
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.
to get five to 30 minutes of sunlight viewing as early in the day as possible, ideally from sunlight. But that's why it's called sunlight. Or from bright lights of another kind if you cannot get sunlight. And also get that in the evening. And then avoid bright lights between the hours of 10:00 PM and 4:00 AM, unless you do shift work, in which case, check out our episode on shift work.
And in terms of protocols, the typical kind of 10 to 30 minutes of morning sunlight viewing, as well as getting some long-wavelength light on your skin at a time where the UV index isn't too high, so maybe in the late afternoon or evening, can be very beneficial.
But then you also want to maintain smart light rhythms day, evening and night. And so what that means is you want to get about a half an hour of bright sunlight during the day, because that strong light signal is going to help