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AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.

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DO THIS First Thing Every Morning To Fix Sleep, Burn Fat & Skyrocket Energy | Andrew Huberman

@ Dr Rangan Chatterjee

DO THIS First Thing Every Morning To Fix Sleep, Burn Fat & Skyrocket Energy | Andrew Huberman

01/03/22

Related Takeaways

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Viewing bright sunlight within the first 30 to 60 minutes after waking triggers a cortisol increase, which is essential for alertness and focus throughout the day.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

If you don't view light early in the day, the cortisol pulse can shift later, leading to mood issues and sleep problems.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Getting sunlight in my eyes first thing in the morning is vital for mental and physical health, even on cloudy days, as it stimulates alertness.

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

Using red light in the hours before needing to be awake can help maintain your normal cortisol rhythm without disrupting sleep.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Getting sunlight throughout the day, especially in the late afternoon and evening, can help improve mood and brain function.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Every person should ideally view bright light, preferably sunlight, within 30 minutes to an hour of waking up to optimize health.

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.