This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on KZread here: kzread.info/dash/bejne/mmaVubujg6SXesY.html

@RanjakarPatel

6 ай бұрын

hello my dear. i try this every day four waking the morning but it no working. Why u make four shame me? i no u try youre best youre branes but please take care four liar accidentally my sweet. i wait.

@RanjakarPatel

6 ай бұрын

i waiting.

@RashakantBhattachana

6 ай бұрын

@@RanjakarPatel ठीक कहा भाई. मुझे उस रोबोट आदमी के साथ भी यही समस्या है, जो अपने सभी पॉडकास्ट मेहमानों को अपनी सुरंगों का आनंद लेने की अनुमति देने के कारण मंकी पॉक्स से पीड़ित हो गया है। कितना अपमान है. ह्यूबरमैन यूक्रेन के उस जासूस से कहीं बेहतर है, लेकिन इस सलाह से मेरे पेट में दर्द हो गया।

@RashakantBhattachana

6 ай бұрын

"सूरज को देखते रहो, और यद्यपि यह दुखदायी होगा क्योंकि तुम धीरे-धीरे अंधे हो जाओगे, मैं वादा करता हूँ कि तुम अस्पताल से अगले दिन जल्दी उठ जाओगे।" हमारे भगवान विष्णु कब्र में लोट रहे हैं!

@dockazoid8180

4 ай бұрын

this episode is great

As a Norwegian I wake up in darkness, go to work in darkness, and go home from work in darkness lol

@subinjoseph2

Жыл бұрын

Robbery?

@Hhajsjeieirhrbbr

Жыл бұрын

I do this for some time of the year also but in Melbourne lol

@sancojoseph4939

Жыл бұрын

Y

@veranochick

Жыл бұрын

Same in Canada. However, I still make the effort to see the daylight whenever the sun rises. Unless you are in the Arctic North pole you will have 24!hr night time-

@Sbannmarie

Жыл бұрын

Californian here. Sun in morning, sun during day, sun in evening.

I wake up with anxiety. I started going outside and sitting in the sun a few months ago. I see the light, hear the birds, and feel so much better all day. I highly recommend getting outside early for anxiety relief. I also sleep better.

@swoosharez6442

Жыл бұрын

W, thanks for sharing

@ajayvaishnav4702

Жыл бұрын

You'll find the exact same information in ayurveda books in India written 1000 year back. Also our grandparents give us the same information.

@Holexification

11 ай бұрын

hey man if you wake up with anxiety you might having a sleep breathing disorder. You should get that checked out with a doctor.

@roboglobe6242

11 ай бұрын

​@@ajayvaishnav4702not the same information. They give the advice (you should go outside more) but they don't say why other than "general health"

@paula3582

11 ай бұрын

Human beings are designed to be in nature. That's why our ancestors and why in the past, it was very rare to be depressed. No matter how depressed and upset I feel, if I go for a walk in nature for 30 minutes. I ALWAYS feed better. One reason why I got into surfing is cause it always chargers my batteries and I feel on top of the world.

On the occasion of Teacher's Day here in India, I wish a life-changing teacher like you goes on educating and making thousands of lives a lot better. You inspire me to study hard for a good life. I'm in 9th grade now. Happy Teacher's Day Sir - 5-9-2023.

This practice has had such a huge impact on my quality of life, it's hard to believe. For decades I have struggled to fall asleep and then struggled to wake up, hitting snooze until the absolute last minute and starting my day in misery. Now I actually get sleepy at night and I naturally wake up an hour and a half earlier than I need to and I love it. Thank you so much for sharing this!

@Lorvina1

8 ай бұрын

What's your sleep schedule now?

At the beginning of the year I started going for 30-40 minute walks every morning in the nearby forest and fields. Have kept it up mostly throughout the year. It is absolutely fantastic - I get plenty of light, I get exercise, I kickstart my metabolism, it wakes me up, and I feel like I have a more consistent energy throughout the day. It has reduced post-lunch slumps massively. It's like a biohack for modern life.

@nadger6240

Жыл бұрын

Ive been doing pretty much the same but it took getting a dog to get me out every morning. Getting a good routine going now, up, water no food, walk the dog, nice tepid shower working up to a cold one, get any chores done and then on with whatever the day is, start eating about midday and stop eating about 6pm, make sure i switch off all the gadgets about an hour before bed and read a book or some non screen related hobby. Feel so much better now.

@Mordofatal

Жыл бұрын

Wish I had forest so close by. What am I supposed to do in a city?

@nadger6240

Жыл бұрын

@@Mordofatal find somewhere you can see the sun come up or soonish after, just get out of the house for a walk in the early light. If its winter thats not so easy but you can get light later. I think the key is just getting up, getting sorted and getting out for half an hour to an hour or longer early in the day to kickstart your body.

@benfournier290

Жыл бұрын

@@Mordofatal You need to improvise by going to city park, bike path, large parking lot in the morning are empty or just sidewalk if that is all you have near you the idea find excuses for not doing it 🙂

@mathiasfrandsen5468

Жыл бұрын

same for me!

Clear day = 5 mins Cloudy = 10 mins Overcast / Rainy = 20/30 mins DO NOT try to get it through window or windshield!

@christopherschuchert

Жыл бұрын

Thanks man, time effective note

@ghilaf-alkaaba

Жыл бұрын

pl ans this. Is it ok if we just view morning light, not the sun, even if let's say sun is in the other direction of where we r, still we r viewing the light??? Is that ok?

@DavedtheWay

Жыл бұрын

That's super specific. Absolutely no way I'm gonna be counting minutes but thank

@mrgregw

Жыл бұрын

Approx 5:00

@thekingwhostitches

Жыл бұрын

Thanks 😊

🎯 Key Takeaways for quick navigation: 00:04 🌞 Morning sunlight exposure triggers cortisol spike for alertness and better sleep. 01:32 🕶️ Wear corrective lenses, not sunglasses, for morning sunlight viewing to activate wakefulness mechanisms. 02:30 ⏰ Morning sunlight is a foundational tool for improved wakefulness and sleep quality, backed by scientific research. 03:57 🌆 Artificial lights don't replace morning sunlight; use bright artificial lights early but get natural light once the sun is out. 05:22 ☁️ Sunlight exposure varies: ~5 mins on clear days, ~10 mins on cloudy days, up to 20-30 mins on overcast days; avoid relying on car windows or sunglasses. Made with HARPA AI

@Aggressive_Splooge

9 ай бұрын

Thanks buddy

@Aneeqisurdad

9 ай бұрын

- Morning sunlight exposure is crucial for optimizing sleep and wakefulness. - The brightness of a phone screen is not sufficient to trigger the cortisol spike needed for alertness. - Going outside and getting sunlight early in the day is the best way to achieve this. - It is beneficial to get sunlight on both clear and cloudy days. - Avoid staring directly at the sun, especially when it is brighter and higher in the sky. - Blinking is encouraged during sunlight viewing. - Contact lenses or eyeglasses are fine to wear during this practice. - Artificial lights are not a substitute for sunlight early in the day. - On clear days, aim for around 5 minutes of sunlight exposure, while on cloudy or overcast days, aim for 10-20 minutes. - Avoid trying to get sunlight exposure through a windshield, window, or sunglasses.

@AK-ow8zn

8 ай бұрын

🙌

@agussw7328

8 ай бұрын

Thank you 👍

@Learn1886

8 ай бұрын

In the UK there is no sunlight, so what are we supposed to do?

I start my coffee, make my bed up, and grab my cup of coffee, and watch the sun come up 75% of the time. Stay and pray 10-15 minutes. Afterwards, the sun comes through the big picture window. I keep the door open and the screen closed. Then I start my bible study. At this time in Spring, by 6:30 I start my day. I did not know it benefit me at this level. Thank you Andrew for sharing.

You have helped me so much you can't even imagine. My circadian rhythm was so bad that i could say that i had the worst sleep cycle in all of the human beings i have ever encountered. And these steps have really helped me, now i sleep at 12am and wake up at 8am . I needed this information for the past decade but i am so grateful that i got em now .

@NoName-ny1bt

Жыл бұрын

How long did it take you to fix it? Do you still follow the same sleep schedule?

@rricchan6457

Жыл бұрын

@@NoName-ny1bt when i started correcting my schedule, i was sleeping at 7 am and waking up at 3 pm , so i started waking up 2 hour earlier i.e at 1 am for four days and taking sunlight and after four days i was naturally sleeping at 5 am, so again i started shifting by waking up 2 hour earlier and so on until i achieved my desired time. I am still following my desired schedule but sometimes i do want to sleep some more but i don't after 8 am as it might disturb my time of falling asleep.

@sylkvass1

Жыл бұрын

Andrew Huberman is the best gift KZread has ever had. I’m so thankful for his content!

@blueowl5704

Жыл бұрын

@@rricchan6457 at my worst phase I ended up between 11am-2pm till 7pm-10pm, never again.

@Bomber411

Жыл бұрын

I was right there with you. Worst sleep "schedule" of anyone I knew. I didn't even have a schedule.. ideally I wanted to sleep at night and wake up early, but I would be up all night and sometimes all day the next day.. I would go days without sleep, or pass out for an hour or 2 in the middle of the day and do it all again. It was killing me. Andrew literally saved my life. I got sick and then injured badly with a concussion 3 weeks ago which messed up my sleep again but at least I was able to sleep, just not on schedule. I'm getting back into it and trying to heal so I go to sleep early (8-10pm) wake up between 2 and 2:30 a.m. and if I can sleep some more, I will fall asleep again between 3:30-5am for as long as I need to. Often I will stay awake after the initial 2am wake up and it just means I will go to bed earlier that night. Healing hours are between 10pm and 2am so in order to heal anything, we must be asleep during those hours. For the first time in my life, I am sleeping. 🙌

Several years ago, during the summer time, I started waking up at 5am to walk my dog. I have never felt so good in my entire life and didn’t even realize it was due to getting outside to walk so early. I felt happier and had a ton of energy. I couldn’t wait to wake up every morning! I can definitely tell a huge difference now it’s winter, so cold early on and many times just too icy to walk far.

@Future-zx9ts

Жыл бұрын

Was the sun out at 5am?

@alisona8318

Жыл бұрын

@@Future-zx9ts Since they said 'during the summer time', yes, the sun can rise as early as 5am. Here in the north of England it rises about 5:30am in summer. Out and nice and early to watch the sunrise, lovely.

@nonsudunk

10 ай бұрын

Take a cold shower before going outside in winter, believe me it boosts your energy greatly, you'll feel less cold

@BunnyOfThrones

7 ай бұрын

​@@nonsudunkNO NO NO NOOOOO🥶🥶🥶🥶

@EmpressQueenB

3 ай бұрын

Hated it.....but it works and so effective ​@@nonsudunk

Super-awesome idea to have this separate channel. Thank you so much for all the value you add to our lives Dr. Huberman.

I have fixed my sleep schedule for the first time since I was a kid thanks to this tip. I am less depressed and I got energy to do exercise now. My mental health is improving drastically thanks to this podcast.

Love these clips. When I don't have time for a full podcast episode. Perfect.

@ibrahimdarras440

Жыл бұрын

I watch his stuff 2× sped. Ul get used 2 it

I absolutely love your shorter videos! The longer ones a great too but my attention span doesn't last as long or I just get overwhelmed with the amount of information. These short ones go perfectly with my morning coffee! Thank you!

@walterviterbo9673

Жыл бұрын

true! I feel the same

@wedding_channel

Жыл бұрын

@@walterviterbo9673 @bambina335 dont forgett to wairt at least 90 min before your coffee, as Huberman says!

@imoliver2822

11 ай бұрын

@@wedding_channel when wake up?

@Sharpain.

10 ай бұрын

​@imoliver2822 yeah don't drink coffee in the first 90 minutes to 2 hours after waking up. In the morning:) he has some videos about it online they are great

@Bambina336

10 ай бұрын

@@walterviterbo9673 Oh, I didn't know that. I drink mine within first 20-30min. I'll have to find that video to learn more. Thank you!

I have had difficulty falling asleep and getting up in the morning for years. I have been following Dr. Huberman's advice, and I am thrilled with the results. I actually enjoy mornings now!

doing this for 2 weeks now after i quit night shifts and i must say its crazy how focused and awake i feel even if i haven't slept well that night before

@StfuSiriusly

8 ай бұрын

Probably has more to do with quitting your night shift.

in 1993 I struggled to recover from a brain injury. an alternative healer said sit in the sunlight for 5 min, then 10, then 15 each day. it hurt my eyes and head like crazy but in 30 days my brain felt like it was reset. it was the best advice I got.

Each morning, I walk my dog when the sun is rising. I face the sun - arms hanging by my sides - open my palms and say, “I am open to all the universe has to offer.” Facing the sun and opening the palms to receive the energy is life-changing. The affirmation reinforces it beautifully. I encourage all to try.

@2WheelSam

8 ай бұрын

Thanks, I’ll give this a try.

@vvoof2601

5 ай бұрын

LOL

@tomrees4812

5 ай бұрын

How does your dog feel?😊

This man has taught me so much. I really appreciate Andrew teaching us all for free.

In hinduism there is a morning ritual called 'surya namaskar' which literally translates to greeting the sun (Sun is also considered god in hinduism), where u make a kind of hashtag sign with your fingers and look at the sun from the spaces between your fingers. I would see my grandma do this and thought it was weird, but the science behind it makes sense now.

@gejugfeguug5623

Жыл бұрын

That's actually a good idea i think your grandma was onto something.

@mathiashaha

Жыл бұрын

Yea, why wait till science is there, just try it. You might’ve already had the knowledge, but better late then never right! Did your grandma just had the intuition or did she learn it somewhere ?

@prathamsharma0000

Жыл бұрын

@@mathiashaha its a thousand year old practice Its also called trikata

@guinmccain2762

Жыл бұрын

nice information! i usually just called it.... well i dont named it

@AnkurWat

Жыл бұрын

The other thing I’ve seen is pouring water in front of your eyes and looking at the sun - as a prayer

Great information! I usually wake up before the sun is up, so it's good to know that I can use the lights in my home to wake myself up a little bit until the sun comes up.

Your commitment to promoting mental wellness is evident in every video you create. Keep shining a positive light on this important topic.

The morning activity he shared is such a simple yet powerful way to boost energy levels and improve sleep quality. I've struggled with feeling groggy in the mornings and restless sleep, but after trying this activity, I've noticed a significant positive difference. Dr. Huberman's scientific explanations behind the technique make it even more convincing and motivating to incorporate it into my daily routine. Thank you for sharing this valuable information! Can't wait to see the long-term benefits of this morning practice.

You're truly improving lives. Thank you!

This is absolutely groundbreaking for me. I had to change my routine, which involded going outside quickly after waking up before work. It has helped so much, I feel so much more aware of my surroundings, and overall a lot more awake throughout the day.

@abradkadabra1541

Жыл бұрын

Wait bro, what happens if there is no sun at all? What do you do then, or no need to go outside ? I didnt catch it in the video.

@Bielocke

Жыл бұрын

@@abradkadabra1541 its still good enough even if cloudy. Just go and get natural light.

@BrotherRyan

7 ай бұрын

He said in video about 5 minutes on a clear day, 10-15 on a cloudy day, 30-1 hour on rainy day hope that helps@@abradkadabra1541

This type of short video is much better than a long one; it goes straight to the point.

Really struggling mentally with a recent break-up, I found your channel and it's been incredibly helpful. Thank you

@VGDomination

6 ай бұрын

Hope you’re doing well bro. Prolly better than you were hopefully. Break ups suck. 3% man by Corey Wayne got me out of the deepest depression of my life after a break up. I went from 200 to 165 lbs in 1 month. I ate prolly 10 times if that the whole month. Buddy showed me the book I was reluctant to try. He’d have me watch some clips of him and at the end of that month I started reading. The book saved my life and taught me a lot about women and people in general.

During the last month I've been going out in the sun in the morning and looking towards it for 5 minutes and I don't struggle with falling asleep at night anymore. Thanks a lot for this information!!!

@ghilaf-alkaaba

Жыл бұрын

pl ans this. Is it ok if we just view morning light, not the sun, even if let's say sun is in the other direction of where we r, still we r viewing the light???

@cristinamartinez1235

Жыл бұрын

@Z I do look in the direction where the sun is. I don't know what would happen if the sun was in another direction.

@lyzse

10 ай бұрын

@@ghilaf-alkaabahe has said you have to look in the direction of the sun.

Totally true! I go to the gym at 330 am and it’s usually light when I leave. I always feel an extra sense of awareness and almost a vibration of energy when I walk out into the light Thanks for the great content

@hyroto4117

Жыл бұрын

Is it possible that the energy comes from working out? Sweet lord you people give me depression...

@chumbo3992

Жыл бұрын

@@hyroto4117 you should get some sun for that depression

@11kang

Жыл бұрын

@@hyroto4117 he’s saying it’s an EXTRA amount. added to the current one from working out.

@S54VR6

Жыл бұрын

@@hyroto4117 weak

@questionable-ethics

Жыл бұрын

What time do you go to sleep at night and do you nap?

This is actually a good reason for me to start running/walking every morning, instead of pushing to later in the day. I wake up early 5-6 every morning. My mornings are usually my hard times. I can´t get going usually. So i usually waste 2,5 hours every morning on nothing. Thanks for this Cheif!

@KarenCooley

7 ай бұрын

I feel you... I keep thinking I should run in the morning, but I'm always dragging. Maybe this will help us!

Thank you! That was amazing! I had a stiff breath from one person being angry at me, I was feeling guilty, and this breath work helped to release and breathe more freely ❤

This makes sense. Ive always wondered why i felt so happy, have a better attitude towards the day, or even motivated early in the morning. And its bc of how much sunlight ive been exposed to that day.

All the stuff our grandparents told us to do was spot on

I am from India and fortunately we get the exact amount of sun our body needs. Thanks Andrew! ❤

I used to wear sunglasses always when I was outside and since listening to you I’ve stopped so I can “clean out the blue lights” I look at all day. My eyes feel so much better!!

Thanks Andrew! Starting the practice today. Thanks for your work and generosity

This has made such a difference in my daily life routine! Thank you

Your short clips are awesome! I appreciate you!!

00:04 Getting outside in the morning can optimize sleep and alertness 00:48 Viewing sunlight early in the day 01:30 Wearing corrective lenses is recommended for morning sunlight viewing (avoid sunglasses). 02:19 Morning sunlight viewing is crucial for wakefulness and better sleep. 03:16 Artificial lights cannot replace sunlight for waking up early 04:07 Artificial light can disrupt circadian rhythms 04:53 Guidelines for Sunlight Exposure to Eyes 05:46 Try to get sunlight through a windshield or window (last resort) Getting outside in the morning can optimize sleep and alertness - Exposure to bright light triggers cortisol spike for alertness - Low solar angle in the morning is ideal for outdoor light exposure Viewing sunlight early in the day - Look towards the sun if it's not too bright or painful - If it's too bright, don't look directly at it and blink often Wearing corrective lenses is recommended for morning sunlight viewing. - UV protection in eyeglasses or contact lenses is okay. - Get outside within the first hour of waking for best results. - Three critical things to know about this tool. Morning sunlight viewing is crucial for wakefulness and better sleep. - Numerous peer-reviewed papers support the benefits of early morning light exposure. - Artificial lights can be used before sunrise to promote wakefulness. Artificial lights cannot replace sunlight for waking up early - Artificial lights in your home are not sufficiently bright to turn on the cortisol mechanism and other wake up mechanisms needed early in the day - Bright artificial lights in your home or on your phone can disrupt your sleep if you look at them too late at night or in the middle of the night Artificial light can disrupt circadian rhythms - Even a little bit of artificial light at night can disrupt circadian rhythms - Getting outside and getting sunlight, especially on cloudy days, can help regulate circadian rhythms Guidelines for Sunlight Exposure to Eyes - Clear day: 5 minutes of sunlight exposure - Cloudy day: 10 minutes of sunlight exposure, Densely overcast/rainy day: 20-30 minutes of sunlight exposure Don't try to get sunlight through a windshield or window - Getting enough light through a windshield or window takes too long and won't trigger relevant mechanisms - Sunlight exposure is important for circadian rhythm functions, so it's best to get outside

@AnonymousMonkeyMan-pu1gu

4 ай бұрын

Do you know why it has to be the very first thing in the morning? Can't it be done 45 minutes after waking up on your way to work? He said within 1 hour Wondering if this makes a difference Feels like a waste of time/unproductive first thing in the morning

@Im-not-alone-Im-full-of-myself

4 ай бұрын

@@AnonymousMonkeyMan-pu1gu Try do very easy post excercise's (in 5-10 sets) first thing in the morning, if ur body telling u something like walk or something else than try listening to ur body/brain it knows the best, at least try something

@animaljustice7774

3 ай бұрын

Thank youuuu

@EmpressQueenB

3 ай бұрын

Thank you

@ayaka1255

2 ай бұрын

So you should always look toward the sun but never look directly at the sun right? even if the sun isn't too bright because it can damage your eyes

I used to not be able to sleep without smoking a joint before bed…after I started getting sunlight early in the morning and in the evening I suddenly didn’t need to !I remember seeing falling asleep as such a hard thing..now I can’t wait to go to bed at night!thank you

I usually get the same effect by looking into my welding machine

@Gachuiri2

Жыл бұрын

hahaha, sounds safe

@drowranger7263

Жыл бұрын

I watch my goldfish

I like to do the same. Sunny mornings even feel great on my skin/face.. and they RECHARGE MY SOUL. Thanks for sharing, Andrew.

I wake up every day at 3 or 4 am... I'm what's known as a Lark. The first thing I do is drink water, then I do a gentle bit of stretching, then I play guitar... a 1/2 hr before sunrise, I head out to walk the dogs, 5-7 miles every day. I am now 66 years old and have always had a similar routine. Any bets I will live past 90? 100?

@_master_op_

7 ай бұрын

No matter how long you'll live you'll live happy, and remember, you're living the dream lifestype of most population.💫

@janjohnson6602

Ай бұрын

What time do you go to bed?

Thanks Dr. Huberman. I now do my early morning walk without wearing my glasses while the sun rises. and wait 90 minutes after waking for coffee. You are correct about less of a need for napping. Not sure whether it’s the change in timing for coffee consumption or early a.m. photons., but I feel good. Thank you!

@GreenSushiPanda

Жыл бұрын

hello mr chuck rogers. i have been spending more time without my glasses as well. have you found any changes to your eyesight through your morning walks withour glasses?

@chuckrogers5567

Жыл бұрын

I am not sure, but I doubt it.

@katiev6787

Жыл бұрын

@@GreenSushiPanda I’m very light sensitive and find myself squinting without my sunglasses. I feel like I’m developing more wrinkles!

@christianpitman5185

Жыл бұрын

Started today and hoping I have as good of results as you!

@phillipproussier3723

5 ай бұрын

@@christianpitman5185 So, what are your results now 11 months later?

This man is changing me day by day... Thank you ❤️❤️

I have horses so my alarm goes off at 5am every day and I go muck them out, feed them, and walk my dog. Even in the middle of winter when the weather is terrible and it’s pitch dark for months, the sun rises while I’m outside and it’s so lovely some days when the sky is clear. This does so much good for my mental health. I moved house recently and trialled doing all this in the afternoon after work instead of first thing in the morning and I noticed a clear drop in my mood. So I’m back to 5am starts and it’s honestly better. ❄️ 💨 🌧️

It’s working for me. Sleeping well and circadian rhythm is back to normal! Thank You!!

I wake up before sun arises but once there is just enough light to see environment I go walking 4miles around beautiful neighborhood. I truly enjoy watching the sky change colors as it rises and the peacefulness of few people around but I am aware of safety nowadays so I'm very cautious of my surroundings.

I've been sungazing for over 20 years, and it works great to give me a positive start to the day..I say a mantra and will stand barefoot on the ground as well.

30 days after I m coming here, it worked like magic the morning and night voice notes, my mindset and optimism, and more opportunity-driven, I manifested many things in a month. Thank you Raj for making good content and call such great guest, cheers to Mitesh and Indu for keep striving to bring consciousness around and within people .

Andrew is an awesome orator and speaker as well as an extremely informative human being. Stupendous and humble!!! Thank you

You are my guidance for a better life! I have learned a lot from you and I spreading the message to my family in Brazil and even here in US. Thank you so much for teaching us that we can control our lives! A also love Anna Lembke thank you so much!!💐💐💐💐❤️❤️❤️

@samueldurand6574

Жыл бұрын

P

@theblasteffect4499

Жыл бұрын

@@samueldurand6574 ?

I use a "happy light" that I use from Fall to spring that offsets my seasonal depression/general lethargy and blahness. (Makes me realize why I chose outside work, and why too much time indoors can kill my energy and attitude.) Some people need this more light exposure than others, and if you are too sluggish in winter rainy season, etc then chances are you would benefit. Anywhere from 20 minutes to 1-hr sitting less than 20" away from a specialized/broad spectrum light in the mornings. It's weird at first but now I'm used to it, makes a big difference in my days at work and feeling generally engaged, positive, and on top of things

@jonathansmith3031

Жыл бұрын

I just started doing that. I've had a winter slump that only gets worse with age. I'm in Nova Scotia and it's daylight from 7:45 am to 4:45 pm. I'm always up a 5 am so that presents a problem. I'm only on day 3 using a homemade sad lamp setup so the jury is still out on whether it will be of any benefit.

@wjones284

Жыл бұрын

@Jonathan Smith It feels sort of counter-intuitive at first, definitely a strange habit to wake up to. But give it 3-4 weeks consistently to start. Now I welcome that light in my face as I watch the a.m. news and sip coffee. I know it's doing me some good so I'm no longer averse to it. If you've ever noticed that you operate with a marked increase in mood, energy and alertness during warmest/sunniest months of every year then this habit will help you avoid those cavernous dips into the dark and lethargic. So much easier for me to stay productive year-round when I utilize this habit

@jonathansmith3031

Жыл бұрын

@@wjones284 I had to cut back to ten minutes per morning because I believe it was triggering my insomnia. I'm very sensitive to my environment and to medications. It doesn't take much of anything to affect me.

I would like to thank profusely for your work sir. Great insights . And the more i am watching your information filled videos , the more i am reminding myself that ancient sages from my country ( India) were damn right about so many things. Getting up in the morning, doing ice /cold water bath in river , performing surya namaskar etc were and still are part of our rich culture . Many friends of mine who are still living in villages are so accoustmed to these things that when i discussed huberman lab points, they said that they are doing them already. and belive me grand parents of some of my freinds are well into their 110 years and quite fit. remarkable.

I'm a person with a bit of a biology background, which includes a pre-medical undergraduate degree, some time in hospital as a research assistant on various RCTs, and a lengthy amount of time in hospital as an in-patient; I had a very severe brain injury in 2018. I find this very interesting and I agree with what you're talking about, as I experience it myself and am able to take the time to notice how light affects me since my brain injury. I've noticed that I'm actually more sensitive to artificial light than people who haven't had a brain injury, so I wear tinted lenses over my contact lenses, and my prescription glasses are also tinted. My sensitivity to artificial light was especially obvious to me when I was back in school last Fall, where there's artificial light essentially everywhere; that's when the tinted lenses because a must. I completely agree that natural light has many benefits, and artificial light can actually be detrimental, unfortunately, especially to one's circadian rhythm.

I look at the sun for 5 to 10 seconds every morning, but now I understand the benefits of this activity from your video. Thank you!!

Your advice has had a measurably positive effect on my sleep schedule. The effect was magnified x5 when I started wearing yellow/brown wrap-around sunglasses every night from 10 PM until lights-out.

Always such great information, and so easy to understand the neuroscience. Was just talking about this concept with my clients and can't wait to share this clip with them!

Last year I added early morning fasted HIIT workouts 2-3 times a week along with 3-4 gym workouts and made a huge difference not just physically getting really lean but just as important mentally. Just started again over the past 3 weeks having had COVID which stripped my energy levels, finally they have returned if not better. Sets you up for the day so well and you feel energised similar to having a relaxing holiday.

@VGDomination

6 ай бұрын

You take the shot?

I really love the clips channel. So glad I found it!

Thank you for offering this, Dr. Huberman. Please re-title this to include SADS in the description, as this is enormously critical for treatment/resolution of SADS, which many of us are afflicted with to some degree. I subscribed to your channel because your videos do an excellent job of breaking down many complex mechanisms to be readily understood.

I was relocated to the Middle east an year and a half ago. And due to extreme heat I usually don’t go out and get enough of sunlight. I was curious to know why I am getting less focused and lazy in the early hours of the day. I got the answer now. Thank you

Thank you very much!

your hard work bringing us easy-to-undestand free scientific information is outstanding! you're a mile stone in history! can't express how much im thankful for all that! I truly appreciate all that! last but not least, thank you for teaching us science.

I Just love you! Thank you for ALL your VALUABLE teachings and advices! 🤗

Great information, thank you so very much. I really appreciate your clear and understandable approach 👍

Hey, Dr.Huberman. I'm grateful to your morning routine. I'm on day 7, and it honestly is already helping my depression! However the sunlight exposure that I want and desire is difficult due to thyroid eye disease. If you see this, I'd like to know if you have any recommendations ? Again, thank you for sharing both your routine and for making everything so simple to understand. If you were my professor in college, I feel that I would've stuck to being a Bio major and went into medicine as planned. You have quite a talent for teaching!

@haseebhashimi6707

6 ай бұрын

Hey, just in case you missed it, he mentioned that you don't have to directly look at the sun. Just look at the sky or try your best to avoid the sun directly.

This so great for those who have a work schedule that supports this. For many who either work where there is no natural light or work shifts etc it doesn’t work.

I have been practicing the morning sunlight viewing for a month now because of podcasts you have been apart of. Did not know the cloudy skies news and rainy days. This Texan is getting ready for her 3rd winter in Michigan, it is approaching fast. I will have a new routine in the winter mornings and I'm really excited.

@TheShumoby

Жыл бұрын

Me too

@JesseS1309

Жыл бұрын

Did you feel any improvement in your daily life because of the morning sunlight?

Been staring at the sun for about 8 hours now, feeling so energized it's crazy

@divinegon4671

Жыл бұрын

Hahaha

@adventuresofjandk

Жыл бұрын

Me too! It works so well. 😂

I have tried morning sunlight viewing for a month, and I would say that it positively impacted my general well-being. I noticed that I started to have a better sleep. It has become easier for me to sleep. Moreover, it feels like I have more energy throughout the day, which, I think, is essential for a student)). Even though those were winter months and the sunlight was not that much, I still think it was better than the artificial light of the phone I used to expose myself to every time I woke up. Thank you for telling about this helpful activity.

For the past month I've been going on walks in the morning and evening somewhat irregularly, but for the last couple of weeks it became a habit and I noticed that I've been sleeping better but most importantly to me, waking better. I was wondering if the walks had something to do with it and this video somewhat confirmed it for me. Pretty cool that such a tiny habit makes such a huge difference!

I woke up at 4AM in the morning for running atleast 5-6km everyday it makes my whole day energetic ❤

Yes to this this routine! It also helps start that day on a peaceful note going outside.

You at the top of your game Dr Huberman, I absolutely love you❤

In Japan the sun would rise so early, around the time I had to get to work. I’d head out for the day and on the balcony/staircase, I’d be beamed with sunlight. I never realized how important it was, it sucked having to wake up around 3-4 am but at least the sun was already out

Great video, great explanation, great guide to start the day. But to honest, how sad is the fact that people forget about this basics of a healthy life?

Thank You Professor Huberman.

Easy peasy, as my students often say! I live in Cyprus, which translates thus: I wake up, work, do my chores etc etc in full (often disturbing) sunlight. When we have dark or overcast days, I am filled with joy and enthusiasm!!!

With my eyes closed I aim to look directly at the sun for a couple of minutes and I feel the light through my eyelids and this has been really helpful.

@jeanetteq6024

Жыл бұрын

Open your eyes for optimal benefit. His instructions show that.

@3yebeams

Жыл бұрын

@@chad9049 Absolute morons - never ever look at the sun directly - low in the sky or not - you will damage your sight. Fine if you want to burn a hole in your retina but hey? Basically he should have started his talk about the warning of looking directly into the sun at any part of the sky - ITS REALLY IMPORTANT YOU DON'T DO THAT. The way he explains this is ambiguous leading to comments (and advice) like the one above and that is downright irresponsible because of this. Look up the phrase 'Is sungazing dangerous?' on the internet and you'll see that NO ophthalmologist recommends this. My similar comment at the head of the comments section has now been removed. So I wonder why?

@naud8171

Жыл бұрын

@@chad9049 He said to not look directly at the sun, look somewhere else with the sun at your sight. The comment is referring to that

@honourbound101

Жыл бұрын

dude dont do this

@dad-eb7zi

Жыл бұрын

Yes look at the sun for a good 10 minutes then you should start to feel internal bleeding in the head. It’s quite the way to start your day

I get up at 4:30am nowadays so I’m glad you went into what to do if you wake up before the sun is out. Thank you Dr. Huberman for all you do. You and Dr. Peterson are a Godsend! 😎👍🏽

@markl4143

11 ай бұрын

What time you go to bed at?

Thank you for excellent advice! Love all the videos! Tons of value!

Andrew Huberman gives great advice for living a great life.

"I encourage you to blink whenever you feel the impulse to blink" made me chuckle. I love Andrew's subtle humour 😂

So, I have a question, I watched the video and I’ve been doing my best to incorporate this practice into my daily routine. It’s been really rainy where I live the past week or so, the clouds finally broke but I got outside a little later than I would normally. It was really bright and difficult to even look towards the sun, then I noticed a reflection of the sun in a puddle on the ground. I couldn’t stare at the reflection directly either but it was easier than looking towards the sun. My question is, is this efficacious?

Thank you for sharing your work! My nervous system has been totally out of whack for a couple years now... I've made huge improvement by changing some habits and my lifestyle. I now like to wake up early enough to enjoy the last moments of the night and take a look at the stars right before the sun rises. And then enjoy the morning sun. Simply beautiful. Good to know that time enjoying the sun light is also beneficial for my body. Much love!

@trishbech9082

5 ай бұрын

Really like this idea! Thanks for sharing 😊

Thank you. Your videos are extremely helpful and the why is powerful.

Cool thing about this is that the ancients knew about this for 1,000s of years ago, it's so cool how our forebears knowledge, spiritual practices and wisdom is being properly detailed and explained by modern science! Cause I did this as a teenager everyday I could.

I’m not a doctor, but I find the best way to wake up in the morning and feel instantly energised is a nice big fat line. Yayooo!

I haven't slept like that in ten years! Back when I didn't have CPTSD. This genuinely works! Thank you for this video!

I've watched many motivational videos, but this one stands out.

i had a chronic sleep issue and i could not believe how it was fixed by just looking at the sun as i wake up

@zincerish

Жыл бұрын

What kinda of issues did u have? I can't fall asleep it's so hard for me or I only get shallow sleep

Andrew, what do you recommend if you live on the west side of a mountain or hill since you talk about the low-angle element being so crucial? Would the angle of the sun by the time it crests the mountain or hill be too late in it’s elevation to fully experience the benefits you describe?

Thank You Professor Huberman 🙏👍😊

This is sungazing. It’s great it has great benefits physically and It opens your third eye too. Our ancestors did this.

I would be interested to see how light/dark mode in device screens affects concentration and wakefulness. I know that you should normally adjust your brightness according to your environment so that there's no stark contrast between the two, but I'm also under the impression that dark mode is basically a fad (although it might have its benefits under certain circumstances) when working during daytime and that the screen lighting (also relative to light/dark mode) thus has an important role to play here.

Can you please apply this information to people who live in areas where the sunrise differs from 8:00 am in the winter to 5:00 am in the summer? It is incredibly difficult to establish sunrise habits with such a variable time for that event. Second question, if you are surrounded by evergreen trees that are hundreds of feet tall, the sun doesn’t reach you until after the initial, optimal, sun angle. How do you get that important morning hour sun given these two variables? Is moving to a lower latitude the only option?

@Daencker

Жыл бұрын

He talks about artificial light. You can find the whole video on his youtube page.

@Thisismyyoutubeaccount1010

Жыл бұрын

I also believe low solar angle refers to the wavelength of the photons coming out. You don't have to physically see the sun through your evergreen trees. Consistent habits may be hard to form for variable sunrise times but 5-10 minutes is still a great baseline.

@polinaa5896

Жыл бұрын

Try looking into light therapy lamps or light therapy glasses like Luninette if you're struggling to get a good amount of sunlight in the morning, where I live the sun doesn't come up until 8-9 am in the winter and I'm using a light therapy lamp every day at 6 am to keep a good schedule. Make sure it's 10000 lux!

Thank you Dr. Huberman☀

I absolutely love your shorter videos!