What are the guidelines for morning light exposure?

The guidelines for morning light exposure, as discussed by Andrew Huberman on the Huberman Lab, emphasize the importance of viewing sunlight soon after waking to help regulate your circadian rhythms. Here are the key points:

1. Aim for Bright Sunlight Exposure Early: Try to get at least 100,000 lux of light exposure before 9:00 a.m. This can be challenging with indoor lighting, as even bright lights typically emit only about 4,000 to 5,000 lux. Natural sunlight, even on a cloudy day, can be significantly brighter and more effective in setting your circadian clock 1.

2. Duration Based on Weather: On clear days, aim for about 5 minutes of sunlight; on cloudy days, aim for 10 minutes; and on heavily overcast days, 20 to 30 minutes may be necessary. It's important to get this light exposure outside, not through windows or windshields, as glass significantly reduces the light's effectiveness 2.

3. Benefits of Morning Light: Morning sunlight exposure helps increase the amplitude of the morning cortisol spike, enhancing mood, focus, and alertness throughout the day. It also aids in setting a timer for sleep approximately 16 hours later, helping you fall asleep more easily at night 3 4.

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     Morning Light Exposure

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     2

     Sunlight Exposure Tips

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     3

     Morning Light Benefits

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     4

     Optimizing Morning Routine

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     5

     Morning Sunlight Benefits

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4. Compensate If You Miss a Day: If circumstances prevent you from getting outside one day, try to spend twice as much time in sunlight the following morning to maintain the benefits 5.

5. Tools for Measurement: Consider using an app like a Light Meter to measure the lux in your environment to ensure you're getting sufficient exposure 5.

This consistent practice can significantly support mental and physical health by maintaining a well-regulated circadian rhythm.