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Love or hate DST, this will help everyone year round. Getting some sunlight in your eyes in the late afternoon or evening partially offsets the negative effects of artificial light at night on (reducing) your melatonin levels and sleep. But still dim the lights after sundown.

Andrew D. Huberman, Ph.D.

1,825,969 subscribers

212,327 views • 1 year ago •via X (Twitter)

Health & Wellness Education Science & Technology

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11 Comments

Isaac1 year ago

@hubermanlab Brainard's 2001 research showed blue light (460-480nm) most strongly suppresses melatonin via intrinsically photosensitive retinal ganglion cells. Evening sunlight has a lower blue component, allowing natural circadian entrainment without disrupting sleep hormones.

Troomy Nootropics1 year ago

Melatonin + Reishi = Sleep mastered. Troomy Sleep helps you rest easy and wake up refreshed. 💤

Clint UU1 year ago

My biggest issue with the arguments for and against - is the fact that the time is only relative because we’ve arbitrarily made a decision to make the start of work/school times standard. We should be adapting our work school schedules to accommodate the day/night cycles. Not the let’s artificially mandate time changes.

lifeandfitnessfiles1 year ago

Good information. Getting dimmable lights for evening

Ayo1 year ago

So you'd recommend to stay away from those harsh lights, To boost melatonin?

MitchPls1 year ago

I wake up at 9am every day - is sunlight at that time as beneficial as getting light around sunrise time?

Cyndee1 year ago

The saddest thing is to hear my grandson crying because he doesn’t understand why he’s being taken to school at night time. There’s nothing normal about this!

Life Thru Book1 year ago

That's excellent advice.

AJ Londono1 year ago

salt lamps, dimmable lighting, and adjust your screens’ brightness once the sun goes down Minimize your exposure to artificial lights at night 📈⚕️

Tanner Mertlich1 year ago

Got a sunburn yesterday morning! Really wanted to get out there with the extra hour!

Feral Freddie’s Gato ⚾️1 year ago

Suprachiasmatic nucleus real talk 💪🏽

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Andrew Huberman just explained why your bedroom light at night might be quietly wrecking your metabolism — and why the first and last hour of your day are the most important for light exposure. Kids in a study slept with dim overhead light (100 lux, eyes closed) and still woke up with significantly elevated morning blood glucose levels. His simple rule: Make the first hour of your day as bright as possible (ideally sunlight) to spike cortisol properly and set your rhythm. Make the last hour before bed as dim or dark as safely possible to avoid messing with that rhythm. Blue blockers can help some people, but just dimming the lights matters a lot. It’s a small tweak that hits deep — better sleep, better blood sugar control, better energy. Have you experimented with bright mornings and dim evenings? Did you notice changes in sleep, mood, or how you feel during the day? Your experience 👇

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Camus

15,011 views • 4 months ago

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

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