This is Your Brain on Sleep, Supplements, Sunlight, and Stimulation — Stanford Neuroscientist Andrew Huberman, PhD

Morning Light

Andrew Huberman emphasizes the importance of getting bright light exposure in the morning to set our circadian rhythms. Viewing bright light within the first hour after waking can trigger a healthy release of cortisol and set a timer for melatonin release later in the day. This practice can improve mood, productivity, and even reduce the frequency of depression 1.

When you view bright light first thing in the morning, within an hour of waking or so, whether or not it's from sunlight or artificial light depends on where you live.

--- Andrew Huberman

He recommends getting outside for two to ten minutes of sunlight exposure, as indoor light is significantly less effective 2.

   

Evening Light

Evening light exposure also plays a crucial role in maintaining our circadian rhythms. Andrew Huberman advises dimming screens and lights in the evening to avoid disrupting the circadian clock. He explains that viewing light around sunset can buffer against the negative effects of late-night light exposure 3.

Viewing light circa sunset adjusts the sensitivity of the cells in the eye such that it buffers you against some of the negative effects of light late at night.

--- Andrew Huberman

Late-night light exposure can suppress dopamine, leading to mood and learning deficits, so it's essential to manage light intensity during these hours 4.

   

Blue Light

Andrew Huberman debunks myths around blue light, emphasizing that it's not inherently bad. He recommends avoiding blue light blockers during the day as blue light is beneficial for mood and metabolism. Instead, he suggests using sunglasses at night to protect the circadian clock 5.

People have just decided blue light is bad and nothing could be further from the truth for all sorts of reasons of improving mood, metabolism.

--- Andrew Huberman

For sleep, he advises against melatonin supplements and instead recommends magnesium glycinate or threonate to help relax the mind and improve sleep quality 6.