How to Feel Energized & Sleep Better With One Morning Activity | Dr. Andrew Huberman

To maximize alertness during the day and improve sleep at night, stepping outside in the morning to expose oneself to natural sunlight is crucial. The brightness of outdoor light, even on a cloudy day, surpasses that of any phone screen or indoor lighting. This exposure triggers a cortisol spike essential for focus and energy throughout the day.

Morning sunlight exposure is crucial for receiving light energy or photons, even on cloudy days. Directly staring at the sun isn't necessary; instead, looking toward it suffices while avoiding discomfort to protect your eyes. Blinking naturally and not wearing sunglasses during this time enhances the benefits by allowing more light to reach melanopsin cells in the retina.

Morning sunlight exposure within the first hour after waking is essential for optimal wakefulness and sleep quality. This practice, supported by extensive scientific research, enhances daytime alertness and nighttime restfulness. If natural light isn't available early in the morning, artificial lighting can be used to stimulate wakefulness until sunrise.

Artificial lights cannot replace sunlight in activating the body's wake-up mechanisms, such as cortisol release, early in the day. Home or phone lights are insufficiently bright to provide necessary light energy for morning biological processes but can disrupt sleep if used late at night due to their effect on circadian rhythms. This asymmetry highlights how our eyes and brain require intense natural light during mornings while being highly sensitive to even minimal artificial light exposure at night.

Morning light exposure is crucial for health, even on cloudy or overcast days. If it's dark when you wake up, use bright artificial lights but transition to natural sunlight as soon as possible. The duration needed varies by individual and environment; however, general guidelines suggest about five minutes of direct sunlight exposure daily under clear skies.

To support your circadian rhythm, aim to get morning sunlight exposure directly into your eyes. On cloudy days, 10 minutes suffices if the sun peeks through; on overcast or rainy days, extend this to 20-30 minutes. Avoid relying on light filtered through windshields or windows as it is ineffective and time-consuming due to insufficient intensity. Direct outdoor exposure is essential unless safety concerns force you near a window as an absolute last resort.