Avoid Bright Lights at Night to Protect Mood & Neurotransmitters Turn off overhead lights use lamps or softer lighting and dim the computer screen. Try to reduce blue light exposure to aid the transition to sleep later. In the late afternoon, follow the natural rhythm of the sun and start to dim the work environment. Ideally, also place your desk near a window, as the natural sunlight signals the brain to stay alert and focused. Increase the ambient light of your workspace rather than increasing the brightness of the computer screen. In the morning and until the midafternoon, use bright overhead lights to facilitate the release of dopamine, norepinephrine, epinephrine (molecules associated with motivation, attention and drive) and optimal amounts of cortisol to maximize your alertness and focus for work or other activities. Using Light to Improve Daytime Energy & Focus Note: Afternoon sunlight is known to reduce some (not all!) of the ill effects of late-night brightness from artificial sources. Sunlight viewed in the late afternoon/evening communicates to the brain’s circadian clock that it is evening and time to begin the process of transitioning to sleep that night.Īlso, on the occasional day you miss getting outside early in the morning, the afternoon sunlight serves as a second “anchor point” for your brain and body to know the time/season, in order to maintain the consistency of your circadian clock. The particular wavelengths of the sun when it is low in the sky (yellows and oranges, in contrast with blue) come through even if it’s overcast. Later in the day, try to get outside in the afternoon. Afternoon Sunlight to Reinforce Your Sleep Note: trying to do all this through a windshield or window won’t work too many of the relevant wavelengths are filtered out. As always, never look directly at the sun or view the sun (or any light) in a way that causes pain just close your eyes and blink as needed to protect your eyes. However, don’t use sunglasses or blue blockers during morning sunlight-viewing - you won’t get the maximum effects from the morning sunlight. If it’s dark when you wake up or if the weather prevents you from going outside, flip on as many bright indoor artificial lights as possible - then get outside as soon as the sun is out.Ĭontacts and eyeglasses (even those with UV protection) are fine to wear when viewing morning sunlight. Even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast or journal in the sunlight. On a sunny morning, get outside for 5-10 minutes. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.įurther, morning sunlight helps regulate your “ circadian clock” - the body’s mechanism for anticipating when to wake up and go to sleep - and it manages other biological processes like hunger and body temperature. Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. I consider viewing morning sunlight in the top five of all actions that support mental health, physical health and performance.Īs regular listeners of Huberman Lab can attest, “ View morning sunlight !” is one of my common refrains. Morning Sunlight to Set Your Mind and Body Correctly Given that light has tremendous positive effects, this newsletter aims to outline zero-cost tools to harness the power of light to improve mental and physical health. Light directly impacts our mood, our sleep, our ability to wake up and focus, our hormone levels, our immune system and our ability to cope with stress. In Episode #68, I discuss how light directs a number of key aspects of our physiology to strongly impact our overall health and well-being. This newsletter aims to provide you with actionable information in a condensed form. Thank you for joining the Huberman Lab Neural Network - a once-a-month newsletter with science and science-related tools for everyday life.
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