How Light Impacts Your Sleep and Mood: Easy Daily Tactics from Dr. Andrew Huberman

I could definitely use more positive anticipation!

Your narrative is rich and compelling; reminiscent of a book that was rich and compelling in its narrative. "Better Sleep Better Life" by William Brook

You've done different podcasts on sleep. You've touched on light therapies to help set the circadian rhythm, but it would be great if you could offer insight on what to do - how to start your day if you have to wake up at 3 am. Is there a special light that can be used to wake up? I've seen different lights and their reviews, but I need to determine which ones are legitimate. Would love your thoughts/science on this.

LED lights cause cancer, macular degeneration (blindness), fatigue, headaches, and the British Government has made them compulsory.

Can anyone tell me what lighting I use best to read in bed before going to sleep? Thank you!

Dont buy the cheap ringlight that he recommends, mine died after like 5 months. Better pax 10 € plus and get a decent and strong light

I live really nestled in the woods and I cannot even see the sun until about an hour or more after the sun actually rises where I live and I can barely even see it through the trees!! I now read by a blue Therapy light instead. I like being up then, and it’s dark outside.

Should you face the sun, squinting? Not staring directly at it, of course.

Is there a condition or a gene mutation you can have where light has no effect on your sleep schedule? Because light(or lack of it) has absolutely no effect on my sleepiness or level of alertness whatsoever. None.

Ive used blue light lamps in the morning and have fallen asleep within 5 minutes of using it. I do have a circadian rhythm, but it has nothing to do with light.

Wow that was really informational, thanks!

I have had problems keeping regular sleeping for my whole life. Working at home and staying up late was fine, but now with a new job I must get up early so decided to do some research. Glad I found this, I would never have thought about light. It makes sense, I will try experimenting with this.

Would it help to view bright light first thing through a window?

A bit of light comes through side of blind. Will that effect my melatonin sleep?

Wow

And this is why I hate Daylight Savings with a fiery passion and want to punch everyone who supports it.

Its a cultural phenomenon that dictates our relationship with sleep and how much respect we pay to it. If we let go of the somewhat immature and adolescent idea that 'staying up late' and not going to bed early is somehow 'hip', 'trendy' or somehow makes you feel youthful. Ironically, you are probably sleeping sub-optimally and consequently you're probably not doing good for your health and consequently aging faster. The issue is that staying up late is engrained in our culture, but if we all respected sleep more and slept more in tune with how our ancestors slept, we'd benefit from it hugely.

We are literally morphing into people who have poor quality sleep, and subsequently detract from having any real focus on anything in life, just numbing ourselves with a myriad of distractions, context switching all the time, having apps and tech which constantly steals our attention. This is going to make us sad, depressed, unfulfilled and unable to really create real change in life.

Conclusion, put down your phone and mute all notifications, pay attention to your circadian Rhythm and do anything you can to help it stay well tuned (eating times, exercise, being outside in natural sunlight, avoidance of bright light during the night time). All of this will result in a significant improvement in your sleep and your mood and your ability to focus on the things in life that are worth focusing on.

the 10 minutes i spend on my phone before i go to sleep are the best 5 hours of my life

Cannot recommend Northern Lights Technologies' Boxlite highly enough. Its large panel ensures that the 10,000 lux will enter the eyes and on account of its size one can be seated a comfortable 14" away approx. They are an outstanding company and have been around for many years. There are a lot of tiny lights on the market now but the disadvantage is one has to sit very, very close to them to get any benefit. For those of us who live in the far north with cold, gray weather for months on end this particular light is a life saver!

Does sunlight in the morning cause moles on your body

The only problem with implementing all of these pieces of advice from the genius minds like Tim's, Dr. Hubermans, Dr. Sinclair, Dr Patrick etc, is your life and mentality will improve so much you'll want to quit your job and conquer the world !

What if you work night shift?

Isn’t this brutally interesting and helpful at the same time?

What about people that work graveyard shifts?

Dr Huberman, How Far should the Selfie Light Be on Desk Top Cuz in Holland I don’t get Sun Rays Daily.

I dont know man..humans a re very intreating and adaptable..this is info that aaplies 90% to me..but not to many other people

The overhead light thing is a good idea!

This really worries me when it comes to children especially middle and HS kids. They have to wake before sun comes up and be in a school building all day with no sunlight. They dont get to see the sunlight in the morning.

I'm glad he said 2-10 minutes because I've been sitting out here for 35 minutes! 🥵

awesome!

Thanks for this concise video 🤙🏽 I have a 6 week old and my wife and I have gotten into the habit of letting her see morning sun (indirect for now). It’s definitely helped with her sleeping pattern

What about sleeping with lights on but covering the whole body,head to toe?

Excelente presentación de la información! Concisa, clara y científicamente fundamentada. Además de muy útiles y fáciles de aplicar las técnicas expuestas. Gracias por compartirla!

Is there one light therapy lamp that you could recommend? There's too many to choose from and I want to buy the right one.

When you are actually watching this at 2am in bed on your phone 👀

There are so many biological impacts light has on the body, even more important than food. Full spectrum sunlight through the eye, controls all growth and metabolism. Shown by Fritz Hollwich in the 30s in think. Melatonin made by UVA light through eye, is not produced well enough and destroyed by the majority having blue light at night.

The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light,

I suggest everyone read the book "Lights Out". It changed my life. It is crucial that we humans sleep in pure darkness.

EMF effects sleep as well, it’s concerning as they’re rolling out 5G in Australia right now.

Andrew what about those places without sunlight during storming seasons and whatnot? Do those SAD lamps help at all?

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Show of hands – who is watching this at 2 AM?

Thanks for sharing Tim

Huberman’s whole thing is light light light

*so what do you do if you wake up before the sun? 😅

👍👍👍👍👍

So it's best to exercise in the morning?

Thanks Tim my friend true friend