What times of day should I seek and avoid bright lights? Answer with a schedule.

To optimize your sleep and circadian rhythm, here is a suggested schedule based on light exposure:

• Morning: Within the first hour of waking, seek bright light. If the sun isn't out yet, use bright artificial lights and later get sunlight for 5 to 20 minutes, depending on cloudiness. This helps with mood, focus, and sets up your body for better sleep at night 1.

• Daytime: Keep your environment bright and, if possible, with overhead lights to signal to your body that it's time to be alert. Stimulate your circadian rhythms properly with bright light, including blue light, throughout the day 2.

• Evening: As the day progresses towards sunset, engage with "circa sunset" light which can help counteract some effects if you're later exposed to bright artificial light 3.

  Light and Sleep

  Andrew Huberman

  Andrew explains the importance of getting regular bright light during the day and avoiding bright artificial light exposure between 10 PM and 4 AM for quality sleep and mood improvement.

  

  Huberman Lab

  Science-Based Tools for Increasing Happiness | Huberman Lab Podcast #98

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• Night: From about 10:00 PM to 4:00 AM, avoid bright artificial lights of all colors, especially overhead lights. Use dim or low-set lights to prepare your body for sleep. Even slight light exposure during sleep can impair cardiometabolic functions, so be particularly cautious during these hours 4.

Remember, light is a key regulator of our sleep-wake cycles, and managing light exposure effectively can significantly enhance sleep quality and overall health.