Daylight protocol

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The "Daylight Protocol" refers to the set of practices that involve exposure to sunlight at certain times of the day for various health benefits, as outlined by in the . Here are the key components of the protocol based on the clips retrieved:

  1. Morning Sunlight Exposure: Viewing sunlight for 2 to 10 minutes in the early part of the day while the sun is low in the sky is critical for anchoring our biological clock and supporting wakefulness, mood, hormones, pain threshold, and cognitive functions. This practice should ideally be repeated in the evening 1.

  2. UVB Exposure for Chronic Pain: If experiencing chronic pain, safely getting some UVB exposure from sunlight for 20-30 minutes, two or three times per week, is beneficial. Take precautions if you have sensitive skin or live in an area with intense sunlight 2.

  3. Sunlight and Hormones: Sunlight exposure to the skin activates the p53 pathway in keratinocytes, which then leads to increases in hormones like testosterone and estrogen. Protocols suggest 20 to 30 minutes of sunlight exposure two to three times per week on as much of the body as possible, considering safety and decency 3.

    Sunlight Protocol

    Andrew explains the importance of getting sunlight early in the day for regulating sleep rhythms, mood, hormones, and metabolism. He emphasizes that our biology is anchored in time and that getting sunlight triggers positive biological reactions. He recommends getting two to ten minutes of sunlight in the early part of the day and again in the evening.

    Huberman Lab

    The Science of Vision, Eye Health & Seeing Better | Huberman Lab Podcast #24
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  4. Afternoon Light Exposure: To support sleep health and maintain a proper circadian rhythm, it's important to view light in the afternoon, which can buffer against the negative effects of bright light at night. Around 4-5 PM, 20-30 minutes of light exposure is suggested 4.

  5. Light and Mood: Increased viewing of sunlight enhances dopamine levels in the brain, impacting mood and behavior. Proper light viewing behavior is crucial not only for sleep but also for maintaining a healthy balance of hormones and wellbeing, with the protocol recommending 2 to 10 minutes of bright light exposure in the eyes early in the day 5.

Follow these protocols with due attention to personal skin sensitivities, health conditions, and cultural norms. Always consult a healthcare professional if unsure about how these recommendations apply to your personal circumstances.

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