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Andrew Huberman

01/03/22

@ Andrew Huberman

If you wake up during the night, use minimal light to navigate, as bright light can inhibit melatonin production and make it harder to fall back asleep.

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The Science of Making & Breaking Habits

@ Andrew Huberman

01/03/22

Related Takeaways

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Andrew Huberman

05/22/25

@ Andrew Huberman

If you wake up in the middle of the night, it may be due to an early melatonin pulse or anxiety; adjusting your bedtime can help.

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

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.

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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.

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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.

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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

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.

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

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.