What are the recommendations around lighting in your house so that your circadian rhythm is not disturbed

To support a healthy circadian rhythm through lighting in your home, here are the key recommendations based on insights from Andrew Huberman:

Morning and Daytime

1. Get Bright Light Exposure Early: Open your curtains and get outside as soon as possible in the morning. Natural light or bright indoor lights should be prioritized to signal your brain that it’s time to be awake. Ideally, this should be done within 30 minutes of waking up. 1 2.

2. Use Bright Indoor Lights: If sunlight is unavailable, consider using bright artificial lights (5,000 to 10,000 lux) to simulate daylight, especially during the winter months. 2.

3. Avoid Overhead Lights: During the middle of the day, overhead lights can be less effective for shifting the circadian rhythm. Instead, focus on light that is in front of you or at eye level. 1.

Evening

1. Dim Lights: Reduce exposure to bright lights in the evening. Ideally, decrease artificial lighting by 50-70% after sundown to signal your body that it’s time to prepare for sleep. Switch to dim and warmer lights, such as amber or red-toned bulbs, which are less disruptive to melatonin production. 3 4.

   • 

     1

     Light and Circadian Rhythms

     00:22:04
     
   • 

     2

     Morning Light Benefits

     00:12:02
     
   • 

     3

     Light and Circadian Rhythm

     00:42:47
     
   • 

     4

     Light and Circadian Rhythms

     00:22:43
     
   • 

     6

     Light and Circadian Rhythm

     00:15:13
     

2. Limit Screen Time: Try to avoid screens (phones, computers) at least an hour before bedtime or use screen filters that reduce blue light exposure when necessary. Exposure to blue light, while beneficial during the day, can impede melatonin production at night. 5 6.

3. Use Candles or Firelight: In the evening, consider alternative light sources like candles or dimmed lamps. These emit much lower intensity light and can be effective in reducing circadian disruptions. 3.

Additional Considerations

• Seek Late Afternoon Sunlight: If possible, try to get some sunlight in the late afternoon. This can help mitigate the effects of artificial light exposure later in the evening. 7.
• Avoid Bright Artificial Lights at Night: These can significantly affect your ability to fall and stay asleep. Try to maintain low light levels from 10 PM to 4 AM. 5.

By implementing these strategies, you can better regulate your circadian rhythms and enhance your overall sleep quality.