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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.

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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

08/08/22

@ Andrew Huberman

If you wake up before sunrise, turn on bright artificial lights to help you stay awake, but once the sun rises, get outside to view sunlight for optimal wakefulness.

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

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.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Get outside for morning sunlight viewing at least 80% of the days of your life to enhance wakefulness and sleep quality.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

On clear days, aim for about five minutes of sunlight exposure to your eyes after waking; on cloudy days, increase this to about 10 minutes, and on very overcast days, aim for 20 to 30 minutes.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Getting outside for about 5 to 10 minutes every morning is extremely important, even if it's cloudy, as it provides more photon energy than bright indoor lights.

AH

Andrew Huberman

05/28/25

@ Theo Von

To set a proper circadian rhythm, you need bright light in the morning, hydration, movement, and caffeine. If you can't get sunlight, use bright artificial light.

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Naval Ravikant

10/29/15

@ Tim Ferriss

Waking up naturally is crucial for a peaceful start to the day. It's better to sleep near a window or skylight to let natural light in, which acts as a gentle alarm clock.