TN50 #55, Reminder: Sunlight to Jump Start Your Day, 17 January 2022

Hi Team,

Happy MLK Day and welcome to The Next 50 #55.  As we accelerate into 2022, I wanted to share a quick reminder on the importance of sleep and using sunlight to set up your day.  Hat tip to Dr. Andrew Huberman pictured.

Here is Dr. Huberman’s No.1 tip on setting up a good night’s sleep.

1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min. If you live someplace with very minimal light, consider an artificial daytime simulator source.

Don’t wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine.

No, you don’t have to look directly at the sun, and never look at ANY light so bright it is painful to view! That said, you can’t wear a brimmed hat, sunglasses and remain in the shade and expect to “wake up” your circadian clock.

You can read the whole Huberman Lab Tool Kit for Sleep, here.

If you want to investigate one of the HUBERMANLAB Podcasts on Sleep, start here.

As always please share your thoughts and share this with your team or anyone who might find it useful.

Have a good one, Alex

PS: In addition to the reminder this is a thinly vailed attempt to get you snooping around the HUBERMAN LAB site, the quality of information this guy is putting out for free is top shelf!

2022 Murph Count: 27