Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Morning Sunlight

Morning sunlight plays a crucial role in regulating circadian rhythms and enhancing mood. Andrew Huberman emphasizes the importance of exposing your eyes to natural light soon after waking to boost mental health and well-being. He suggests that while sunlight is ideal, alternatives like SAD lamps can be used when natural light is unavailable 1.

Your mood and your mental health will benefit tremendously from getting morning sunlight in your eyes.

--- Andrew Huberman

Huberman advises facing east and spending about 10 minutes outdoors on clear days, extending to 30 minutes on overcast days, to maximize the benefits of sunlight exposure 2.

   

Nighttime Darkness

The significance of darkness during nighttime is equally vital for mental health. Huberman highlights a study showing that spending six to eight hours in dim or dark environments each night correlates with improved mood and mental health outcomes 3. This practice is independent of the benefits gained from daytime light exposure.

Making sure that you are in very dim to completely dark environments for a continuous six to 8 hours within every 24 hours circadian cycle is correlated with much better mental health outcomes.

--- Andrew Huberman

He explains that maintaining a dark environment at night supports neuroplasticity and emotional regulation, contributing to a balanced "brain-body budget" 4.