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

How to Feel Energized & Sleep Better With Morning Sunlight Viewing

Step 1: Understand the Importance of Morning Sunlight Viewing

• Morning sunlight viewing is a powerful tool grounded in physiology to optimize wakefulness throughout the day and improve sleep at night.
• It triggers mechanisms in your body that enhance alertness and help regulate your circadian rhythm.

Step 2: Wake Up Early and Go Outside

• Upon waking up, aim to go outside within the first hour, ideally within the first five minutes.
• Look towards the sun without staring directly at it to allow light energy to enter your eyes.

Step 3: Use Eyeglasses or Contact Lenses

• It's okay to wear corrective lenses like eyeglasses or contact lenses during morning sunlight viewing as they can focus light onto your eyes effectively.
• These lenses help stimulate the necessary mechanisms in your eyes for optimal wakefulness.

Step 4: Adjust Sunlight Exposure Based on Weather Conditions

• On clear days, aim for about 5 minutes of sunlight exposure to your eyes.
• On cloudy days, increase the exposure time to 10-30 minutes to compensate for reduced light intensity.

Step 5: Avoid Artificial Lights Early in the Day

• Artificial lights are not a substitute for sunlight in the morning as they may not provide the same level of brightness needed to trigger wakefulness mechanisms.
• Excessive exposure to artificial lights at night can disrupt your sleep cycle, so prioritize natural light in the morning.

Step 6: Get Outside for Optimal Sunlight Exposure

• If possible, always choose to get sunlight exposure by being outside rather than through windows or car windshields.
• Direct exposure to sunlight is more effective in regulating your circadian rhythm and boosting wakefulness.

Step 7: Be Consistent and Listen to Your Body

• Pay attention to how your body responds to morning sunlight viewing and adjust the duration based on your individual sensitivity to light.
• Make morning sunlight viewing a regular practice to reap its benefits consistently.

By following these steps and incorporating morning sunlight viewing into your daily routine, you can enhance your energy levels, improve focus throughout the day, and promote better sleep at night.