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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 次观看 • 1 年前 •via X (Twitter)

健康养生教育科学技术

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11 条评论

Isaac 的头像

Isaac1 年前

@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 Nootropics 的头像

Troomy Nootropics1 年前

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

Clint UU 的头像

Clint UU1 年前

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.

lifeandfitnessfiles 的头像

lifeandfitnessfiles1 年前

Good information. Getting dimmable lights for evening

Ayo 的头像

Ayo1 年前

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

MitchPls 的头像

MitchPls1 年前

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

Cyndee 的头像

Cyndee1 年前

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 Book 的头像

Life Thru Book1 年前

That's excellent advice.

AJ Londono 的头像

AJ Londono1 年前

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

Tanner Mertlich 的头像

Tanner Mertlich1 年前

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

Feral Freddie’s Gato ⚾️ 的头像

Feral Freddie’s Gato ⚾️1 年前

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 👇

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 👇

Camus

15,011 次观看 • 4 个月前

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.

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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End the clock changes forever. Just keep Daylight Saving Time year-round so we actually get light later in the evening. No more dark 5pm winters or losing an hour of afternoon sun. Pick permanent DST and be done with it. Who’s with me? Clay Travis

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“I really want to thank you all for your love, bcuz your love has always been like the light of the sun, bcuz of your light, even at night.. just like how the moon shines by reflecting the sunlight, in the same way, it’s bcuz of your love that we’re able to shine on stage” 🥺❤️

“I really want to thank you all for your love, bcuz your love has always been like the light of the sun, bcuz of your light, even at night.. just like how the moon shines by reflecting the sunlight, in the same way, it’s bcuz of your love that we’re able to shine on stage” 🥺❤️

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7/ After Sun Down, Minimize Evening Light Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees. + Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses 2-3 hours before bed + Enable night mode on all devices or install blue light filters + Red light is best (red bulb + lamp ftw) And remember to limit screen time *at least* an hour before bed and blackout your bedroom. Use this time for your 30-60 min wind down routine.

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