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How to Feel Energized Sleep Better With One Morning Activity Dr Andrew Huberman

Key Takeaways

Morning sunlight exposure is crucial for alertness and sleep quality.
Aim to get outside within the first hour of waking up.
Artificial lights cannot replace the benefits of natural sunlight.
Cloudy days require even more outdoor light exposure.
Avoid looking directly at the sun; just gaze in its direction.
Do not use sunglasses during morning sunlight exposure.
Light exposure varies by individual and environmental conditions.
Avoid trying to get sunlight through windows or windshields.

5

minutes of sunlight on clear days

10

minutes of sunlight on cloudy days

20

minutes of sunlight on overcast days

Importance of Morning Sunlight

Triggers cortisol spike for alertness.
Improves sleep quality at night.
Grounded in physiological research.

Guidelines for Sunlight Exposure

Get outside within the first hour of waking.
5 minutes of sunlight on clear days, 10 minutes on cloudy days, 20-30 minutes on overcast days.
Avoid using sunglasses during exposure.

Artificial Light Limitations

Artificial lights do not replace sunlight's effects.
Bright artificial lights can disrupt sleep if used late at night.
Use artificial lights if waking before sunrise.

Best Practices for Sunlight Viewing

Look toward the sun but do not stare directly.
Avoid exposure through windows or windshields.
Seek outdoor exposure even on cloudy days.

Notable Quotes

"This is not some woo biology thing. This is grounded in the core of our physiology."

"Artificial lights generally just won't accomplish what you need them to accomplish."

"Get outside to get the sunlight exposure."