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Andrew Huberman

08/08/22

@ Andrew Huberman

Dimming indoor lights after sunset and using low-level lighting can help signal to your body that it's time to wind down for sleep.

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AH

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

@ Andrew Huberman

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

08/08/22

Related Takeaways

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Dimming lights in the evening is crucial as bright light inhibits melatonin production, which is essential for sleep.

AH

Andrew Huberman

04/25/25

@ Andrew Huberman

I recommend dimming your lights at night to facilitate a smoother transition to sleep and improve sleep quality.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Viewing sunlight in the late afternoon and evening can protect your nervous system from the negative effects of bright artificial light at night.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Light and darkness are powerful tools for regulating sleep; exposure to light signals your body to be awake, while darkness encourages sleep.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Melatonin, which is inhibited by light, is essential for falling asleep easily, so getting outside in the afternoon can help boost its natural production.

MW

Matthew Walker

05/01/25

@ Peter H. Diamandis

Creating a dark environment at night is crucial; consider using blackout curtains and reducing light exposure an hour before bed.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

In the evening, avoid bright artificial lights of any color, especially between 10:00 p.m. and 4:00 a.m., to optimize your sleep quality.

AH

Andrew Huberman

04/25/25

@ Andrew Huberman

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.