This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on RUclips here: ruclips.net/video/h2aWYjSA1Jc/видео.html
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 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।
"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!
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.
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.
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?
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.
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 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.
@@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 🙂
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!
@@tiffanyreid9202 I started by just getting up at the time I usually did, but going outside or looking out of an open window as soon as I got up in the morning and just looking towards the sun (or where the sun should be if it was overcast) for 10 - 20 minutes depending on how cloudy it was. That helped me to actually feel sleepy and sleep better through the night. Then I started setting my alarm for about 5 minutes earlier each day until I reached the time I wanted to be naturally waking up and doing the same natural light exposure routine and gradually I was getting tired an falling asleep a bit earlier as well, and naturally feeling wakeful at the earlier time. I still do the same light exposure routine to keep my body clock on track, and I now actually go for a morning walk first thing when I get up when weather permits, and that it so much more pleasant than the way my days used to begin. Hope that helps!
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.
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-
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 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.
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. 🙌
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.
Tried this for the first time this morning and holy crap it actually works! I set my alarm for 7.30am and went straight outside and got a good 5-10 mins of morning sunlight viewing. Normally i would roll out of bed at 8.45 and have a coffee straight away, probably check my phone for a while. Now I feel so much more energised and awake. I followed up the sunlight viewing with a pint of water. 11.30 and im only now having a coffee. This works, trust me
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
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.
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 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.
🎯 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
- 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.
I have been waking up in the early morning hours after only a few hours of sleep and not being able to get back to sleep for 2 to 3 hours. I would feel awful 🙃 the next day. After I started doing this morning ritual, looking at the sunlight. I have been sleeping all night it is such a blessing. I thank God for Andrew Huberman and Jimmy K. for letting us all know this is a good thing. Just be safe and don't look directly at the sun. 😅❤
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.
I wish I had viewed your sharing years ago. I got medium-level concussion after a car accident several years ago and started to be sensitive to light, sound and perfume at the first few months, literally the same to you it hurt my eyes and head like crazy". And so I avoided the exposure of daylight for most of my day, wore noise cancelling EarPods all day long. But the sensitivity never gone away and this‘s making life harder. This summer I've been trying not to wear sun glasses when driving in summer time, at first eyes and head aching with ringings in my ears, but after a month or so, I found that I'm not as sensitive as before! Very similar to your experience of resetting.
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.
I’ve been doing this a lot recently, it’s so good for my mental health. Instead of reading emails on my phone, I try to go outside and get some fresh air.
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.
Try adding the word "good" as in I am open to all the good the universe has to offer. Game changer. Thanks for reminding me to stay open to life's wondrous possibilities.
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
I am a video Editor, , and i mostly stay indoors anyhow a few months back i hardly stepped out of the house during the day and also the curtains of my roon are on, so there was bare minimum sunlight in my room and only the blue light of the screen all day long. Because of this i was at all times lazy, deprresed, anxious, exhausted. Even my eyes had become sort of tiny or say closed. Really morning sunlight is very very necessary for you to fully wake up and get going for the day
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!
@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
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
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.
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 ?
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 .
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!!!
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???
HELP!! This makes so much sense and I have preached this to people for years. But now I work nights and need a good way to get the benefits and still be able to sleep good during the day.
There are some sunlight lamps which are initially used against winter depression. But don’t buy the cheapest model u see. Ofc it wouldn’t replace sun, it shines as bright as a 100th as bright(if i remember it right) but it helps by A LOT
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!
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
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
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
@@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
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.
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.
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.
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.
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.
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!
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?
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!!!
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. ❄️ 💨 🌧️
My sleep is awful. Haven't used an alarm clock in ages. I haven't woken to light in over a decade. I wake at 2a.m. to 5 a.m. at the latest, regardless of time going to sleep. Hopefully Andrew's strategies will allow me to sleep more than 4 hours a night. I am the embodiment of quiet despair.
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.
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.
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
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.
@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
@@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.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
I've been waking up at 3 AM for the past four years, and I've reached a point where I don't need to set an alarm. I remember that at the beginning of this routine, it was really hard for me to get up, but as time passed and I stayed consistent, it just felt normal. I go to bed at 8 PM and wake up at 3 AM. When the clock hits 6 PM, I stop using my phone, laptop, or computer. I also stop eating and drinking. Sometimes, when I'm thirsty, I just have a little bit of water, about 200 ml, and that’s usually enough for me. When I get up, I don't touch my phone or even look at the clock. I bought a wall clock with glowing numbers so I can see the time in the dark. After that, I brush my teeth and wash my face with cold water. Then, I walk around for about 7 minutes while preparing my coffee. Next, I take a cold shower for 3 to 5 minutes, forcing myself to stay in until I've completed at least 3 minutes. After my shower, I grab my coffee and start working for no less than three hours on the tasks I wrote down the night before. I write down the things I need to do before sleeping and then sign the paper. It might sound ridiculous, but it works! It’s like I’m telling my mind, “We’re done for the day.” This helps me relax and prevents me from worrying about what I need to do tomorrow. Also, working as soon as I wake up helps me stay productive throughout the day, no matter how hard the tasks are. I started learning English four years ago, and I've been doing great. When I felt I was getting good at it, I moved on to other things like learning Java and Python. Now, I'm improving my math skills, and I have plans to start learning Japanese or Chinese once I feel comfortable with these subjects. Here's a fun fact: you’re not lazy or anything; you just give your time to the wrong things or hang out with people who waste your time. Once you adapt to this routine, you’ll find yourself addicted to it because you’ll accomplish a lot of the things on your mind. This routine really works, whether you're studying, working, or doing anything else. and for you Huberman i love you so much have learned a lot from you
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.
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 skip dinner, wake up for fajr 30 minutes after it I head out for a walk. I usually get about 8000 steps long walk. Morning light and morning exercise is very good
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.
For ppl who meditate in the morning !! Do the meditation before you expose yourself to bright light. You need the melatonin in your head to reach deeper states in your meditation.
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!
Rising early in the day, grtting exposure if sunlight, and light exercise are good things for the health and overall wellbeing... consistency is the key.Plans only work when are done daily.
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.
@@Chadceeka 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?
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.
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?
I love how Andrew says things, Andrew says thing twice if needed twice if needed. Three times sometimes. We'll come back to it, many time, maybe it's a learning pattern to help learning. Come back to it, say it twice, three times, learning pattern. I love how Andrew says thing, many times, two times, threes times.
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?
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.
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!
This has been yielding profound results very quickly, and I have a couple of questions for Andrews: 1) Getting sunlight in the eyes within minutes of waking seems to be very powerful. Does "within minutes" mean it's advisable to do everything possible to get out there ASAP, like within 5 minutes if possible, and wait on basics like brushing the teeth, wetting and combing the hair, using the bathroom, and drinking a volume of water (all of which can add up to 15-20 minutes)? 2) Facing and looking towards the sun if the sky is clear for 5-10 minutes and at it if it's cloudy or overcast for 10-20 minutes or longer seems to be very powerful. So does taking a walk during that time, but walking often means not facing the sun much of that walking time (I live on a one-mile circle around a lake, for instance). Which is more advisable, stand and face the sun, or walk? 3) Watching the sunset also seems very powerful. Is it advisable to watch it before or after it's over the horizon, and for about how long? And the same question about walking/facing it as #2? Thanks!
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. ️ ️
I think that are a lot of people who know this information but the most difficult part is to do it 😒. It is a necessity to emphasize those informations once in a while because we only need to do basic things to live a better life. What I do for a long time is drinking a glass of water first thing after waking up. I swear you will feel that after some time! Peace to you all 👋🏽
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 GOD BLESS YOU... It works 💯🎯 I had been sleeping horribly for over a YEAR since I started this BAM 😴😴😴😴 It's been 2 weeks 🙌🏾 Bless you 🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾
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 is great. However, I am a factory worker and my shift, starts at 5am. Breaks and lunch don't leave enough time for me to actually go outside and see the sun for long, or at all. I'm also in Canada and it isn't sunny here as it is in California. I don't get any real sun exposure until 1:30 pm. the best I can do is turn on all the lights while getting ready to go to work. winter is upon us and it can be dark but when the sun is out and reflects off of the snow, I go snowblind as soon as I leave the plant.
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.
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!
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!
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.
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.
I stopped taking ambien and literally got 15 minute increments of sleep. Sometimes maybe a totally of 2 hrs, but I promise it gets better. The morning light was a game changer for me. It takes time, but it gets better.
I am starting from today!! I woke up at 5 and started running in park and started running in park. I am watching this video to make my washroom time productive 😶
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!!💐💐💐💐❤️❤️❤️
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?
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
One thing I really don't get is the fact that standing near a window and getting sunlight is not as beneficial as being outside. In my case I have a big window in my room and it is oriented to the eastern side so when the sun comes out it's facing my window directly and I feel like i can really get a lot of exposure to the light just by standing in front of an open window. I've been doing it for months already and I do feel the benefits, of course when its a cloudy day I understand that getting out is a better solution.
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.
Love this❤ Start my first half hour in the morning trying to not check my phone . But also hes BASICALLY saying he wants us to wake up every mor ing and step outside take a deep breath and get real high (on freash air 👌) and say at the top of our lungs "whats going on"😅
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on RUclips here: ruclips.net/video/h2aWYjSA1Jc/видео.html
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.
i waiting.
@@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।
"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!
this episode is great
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.
W, thanks for sharing
You'll find the exact same information in ayurveda books in India written 1000 year back.
Also our grandparents give us the same information.
hey man if you wake up with anxiety you might having a sleep breathing disorder. You should get that checked out with a doctor.
@@ajayvaishnav4702not the same information. They give the advice (you should go outside more) but they don't say why other than "general health"
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.
Clear day = 5 mins
Cloudy = 10 mins
Overcast / Rainy = 20/30 mins
DO NOT try to get it through window or windshield!
Thanks man, time effective note
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?
That's super specific. Absolutely no way I'm gonna be counting minutes but thank
Approx 5:00
Thanks 😊
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.
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.
Wish I had forest so close by. What am I supposed to do in a city?
@@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.
@@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 🙂
same for me!
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!
What's your sleep schedule now?
How did you train your body to wake up earlier????
@@tiffanyreid9202 I started by just getting up at the time I usually did, but going outside or looking out of an open window as soon as I got up in the morning and just looking towards the sun (or where the sun should be if it was overcast) for 10 - 20 minutes depending on how cloudy it was. That helped me to actually feel sleepy and sleep better through the night. Then I started setting my alarm for about 5 minutes earlier each day until I reached the time I wanted to be naturally waking up and doing the same natural light exposure routine and gradually I was getting tired an falling asleep a bit earlier as well, and naturally feeling wakeful at the earlier time. I still do the same light exposure routine to keep my body clock on track, and I now actually go for a morning walk first thing when I get up when weather permits, and that it so much more pleasant than the way my days used to begin. Hope that helps!
@@tiffanyreid9202 by doing the practice mentioned in the video.
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.
As a Norwegian I wake up in darkness, go to work in darkness, and go home from work in darkness lol
Robbery?
I do this for some time of the year also but in Melbourne lol
Y
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-
Californian here. Sun in morning, sun during day, sun in evening.
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 .
How long did it take you to fix it? Do you still follow the same sleep schedule?
@@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.
Andrew Huberman is the best gift RUclips has ever had. I’m so thankful for his content!
@@rricchan6457 at my worst phase I ended up between 11am-2pm till 7pm-10pm, never again.
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. 🙌
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.
How did you train yourself to wake up so early?
Tried this for the first time this morning and holy crap it actually works! I set my alarm for 7.30am and went straight outside and got a good 5-10 mins of morning sunlight viewing. Normally i would roll out of bed at 8.45 and have a coffee straight away, probably check my phone for a while. Now I feel so much more energised and awake. I followed up the sunlight viewing with a pint of water. 11.30 and im only now having a coffee. This works, trust me
Thanks for sharing
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
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Who is the author ?
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.
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.
Was the sun out at 5am?
@@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.
Take a cold shower before going outside in winter, believe me it boosts your energy greatly, you'll feel less cold
@@nonsudunkNO NO NO NOOOOO🥶🥶🥶🥶
Hated it.....but it works and so effective @@nonsudunk
🎯 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
Thanks buddy
- 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.
🙌
Thank you 👍
its not frozen wasteland, so there's sunlight. @proact7143
I have been waking up in the early morning hours after only a few hours of sleep and not being able to get back to sleep for 2 to 3 hours. I would feel awful 🙃 the next day. After I started doing this morning ritual, looking at the sunlight. I have been sleeping all night it is such a blessing. I thank God for Andrew Huberman and Jimmy K. for letting us all know this is a good thing. Just be safe and don't look directly at the sun. 😅❤
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.
I wish I had viewed your sharing years ago. I got medium-level concussion after a car accident several years ago and started to be sensitive to light, sound and perfume at the first few months, literally the same to you it hurt my eyes and head like crazy". And so I avoided the exposure of daylight for most of my day, wore noise cancelling EarPods all day long. But the sensitivity never gone away and this‘s making life harder. This summer I've been trying not to wear sun glasses when driving in summer time, at first eyes and head aching with ringings in my ears, but after a month or so, I found that I'm not as sensitive as before! Very similar to your experience of resetting.
@@oliviah.407hey should i look directly to the sun or whts the perfect way for sun exposure
Thank you for sharing.
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.
I’ve been doing this a lot recently, it’s so good for my mental health. Instead of reading emails on my phone, I try to go outside and get some fresh air.
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.
Thanks, I’ll give this a try.
LOL
How does your dog feel?😊
Try adding the word "good" as in I am open to all the good the universe has to offer. Game changer. Thanks for reminding me to stay open to life's wondrous possibilities.
The universe doesn’t offer anything, God created the universe..try worshiping and talking to him 😊 his name is Jesus Christ ❤
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!
Love these clips. When I don't have time for a full podcast episode. Perfect.
I watch his stuff 2× sped. Ul get used 2 it
Really
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
Probably has more to do with quitting your night shift.
I am from India and fortunately we get the exact amount of sun our body needs.
Thanks Andrew! ❤
I am a video Editor, , and i mostly stay indoors anyhow a few months back i hardly stepped out of the house during the day and also the curtains of my roon are on, so there was bare minimum sunlight in my room and only the blue light of the screen all day long. Because of this i was at all times lazy, deprresed, anxious, exhausted. Even my eyes had become sort of tiny or say closed. Really morning sunlight is very very necessary for you to fully wake up and get going for the day
This type of short video is much better than a long one; it goes straight to the point.
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!
true! I feel the same
@@walterviterbo9673 @bambina335 dont forgett to wairt at least 90 min before your coffee, as Huberman says!
@@wedding_channel when wake up?
@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
@@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 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
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.
That's actually a good idea i think your grandma was onto something.
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 ?
@@mathiashaha its a thousand year old practice
Its also called trikata
nice information! i usually just called it.... well i dont named it
The other thing I’ve seen is pouring water in front of your eyes and looking at the sun - as a prayer
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 .
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!!
I like to do the same. Sunny mornings even feel great on my skin/face.. and they RECHARGE MY SOUL. Thanks for sharing, Andrew.
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!!!
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???
@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.
@@ghilaf-alkaabahe has said you have to look in the direction of the sun.
HELP!! This makes so much sense and I have preached this to people for years. But now I work nights and need a good way to get the benefits and still be able to sleep good during the day.
There are some sunlight lamps which are initially used against winter depression. But don’t buy the cheapest model u see. Ofc it wouldn’t replace sun, it shines as bright as a 100th as bright(if i remember it right) but it helps by A LOT
Your commitment to promoting mental wellness is evident in every video you create. Keep shining a positive light on this important topic.
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!
I feel you... I keep thinking I should run in the morning, but I'm always dragging. Maybe this will help us!
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
Is it possible that the energy comes from working out? Sweet lord you people give me depression...
@@hyroto4117 you should get some sun for that depression
@@hyroto4117 he’s saying it’s an EXTRA amount. added to the current one from working out.
@@hyroto4117 weak
What time do you go to sleep at night and do you nap?
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
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
@@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
Thank youuuu
Thank you
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
Andrew is an awesome orator and speaker as well as an extremely informative human being. Stupendous and humble!!! Thank you
I am indian, a NEET aspirant ( medical entrance exam ) , just amazed by your efforts , now u r uploading Hindi dubbed videos that's just amazing 😍
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.
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.
@@abradkadabra1541 its still good enough even if cloudy. Just go and get natural light.
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
Really struggling mentally with a recent break-up, I found your channel and it's been incredibly helpful. Thank you
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.
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.
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.
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.
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!
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?
I am not sure, but I doubt it.
@@GreenSushiPanda I’m very light sensitive and find myself squinting without my sunglasses. I feel like I’m developing more wrinkles!
Started today and hoping I have as good of results as you!
@@christianpitman5185 So, what are your results now 11 months later?
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!!!
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. ❄️ 💨 🌧️
My sleep is awful. Haven't used an alarm clock in ages. I haven't woken to light in over a decade. I wake at 2a.m. to 5 a.m. at the latest, regardless of time going to sleep. Hopefully Andrew's strategies will allow me to sleep more than 4 hours a night. I am the embodiment of quiet despair.
I hope things are working out for you. 🧡
Have you talked to a sleep specialist about this?
Check yourself for sleep apnea my friend
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.
This man has taught me so much. I really appreciate Andrew teaching us all for free.
I haven't slept like that in ten years! Back when I didn't have CPTSD. This genuinely works! Thank you for this video!
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.
You take the shot?
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
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.
@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
@@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.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
I've been waking up at 3 AM for the past four years, and I've reached a point where I don't need to set an alarm. I remember that at the beginning of this routine, it was really hard for me to get up, but as time passed and I stayed consistent, it just felt normal. I go to bed at 8 PM and wake up at 3 AM.
When the clock hits 6 PM, I stop using my phone, laptop, or computer. I also stop eating and drinking. Sometimes, when I'm thirsty, I just have a little bit of water, about 200 ml, and that’s usually enough for me.
When I get up, I don't touch my phone or even look at the clock. I bought a wall clock with glowing numbers so I can see the time in the dark. After that, I brush my teeth and wash my face with cold water. Then, I walk around for about 7 minutes while preparing my coffee.
Next, I take a cold shower for 3 to 5 minutes, forcing myself to stay in until I've completed at least 3 minutes. After my shower, I grab my coffee and start working for no less than three hours on the tasks I wrote down the night before. I write down the things I need to do before sleeping and then sign the paper. It might sound ridiculous, but it works! It’s like I’m telling my mind, “We’re done for the day.” This helps me relax and prevents me from worrying about what I need to do tomorrow. Also, working as soon as I wake up helps me stay productive throughout the day, no matter how hard the tasks are.
I started learning English four years ago, and I've been doing great. When I felt I was getting good at it, I moved on to other things like learning Java and Python. Now, I'm improving my math skills, and I have plans to start learning Japanese or Chinese once I feel comfortable with these subjects.
Here's a fun fact: you’re not lazy or anything; you just give your time to the wrong things or hang out with people who waste your time. Once you adapt to this routine, you’ll find yourself addicted to it because you’ll accomplish a lot of the things on your mind.
This routine really works, whether you're studying, working, or doing anything else.
and for you Huberman i love you so much have learned a lot from you
All the stuff our grandparents told us to do was spot on
Super-awesome idea to have this separate channel. Thank you so much for all the value you add to our lives Dr. Huberman.
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.
Many Yogis have been recommending this for thousand of years. I'm glad that many scientific studies confirm this!
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.
People who pray fajr
What?
Beautiful
Yeah ok
I skip dinner, wake up for fajr 30 minutes after it I head out for a walk. I usually get about 8000 steps long walk. Morning light and morning exercise is very good
Exactly
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.
For ppl who meditate in the morning !! Do the meditation before you expose yourself to bright light. You need the melatonin in your head to reach deeper states in your meditation.
thanks for the advice
I’ve been doing breath work into meditation first thing in the morning… any suggestion on order of those with light exposure?
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!
Rising early in the day, grtting exposure if sunlight, and light exercise are good things for the health and overall wellbeing... consistency is the key.Plans only work when are done daily.
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.
Open your eyes for optimal benefit. His instructions show that.
@@Chadceeka 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?
@@Chadceeka He said to not look directly at the sun, look somewhere else with the sun at your sight. The comment is referring to that
dude dont do this
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
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.
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?
No matter how long you'll live you'll live happy, and remember, you're living the dream lifestype of most population.💫
What time do you go to bed?
You’ll live forever
How did you train yourself to wake up so early?
@@tiffanyreid9202: My natural circadian rhythms. To bed at 8 or 9... my parents said they never had to put me to bed, I went on my own.
This is sungazing. It’s great it has great benefits physically and It opens your third eye too. Our ancestors did this.
I love how Andrew says things, Andrew says thing twice if needed twice if needed. Three times sometimes. We'll come back to it, many time, maybe it's a learning pattern to help learning. Come back to it, say it twice, three times, learning pattern. I love how Andrew says thing, many times, two times, threes times.
Been staring at the sun for about 8 hours now, feeling so energized it's crazy
Hahaha
Me too! It works so well. 😂
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?
He talks about artificial light. You can find the whole video on his youtube page.
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.
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!
You're truly improving lives. Thank you!
This has been yielding profound results very quickly, and I have a couple of questions for Andrews:
1) Getting sunlight in the eyes within minutes of waking seems to be very powerful. Does "within minutes" mean it's advisable to do everything possible to get out there ASAP, like within 5 minutes if possible, and wait on basics like brushing the teeth, wetting and combing the hair, using the bathroom, and drinking a volume of water (all of which can add up to 15-20 minutes)?
2) Facing and looking towards the sun if the sky is clear for 5-10 minutes and at it if it's cloudy or overcast for 10-20 minutes or longer seems to be very powerful. So does taking a walk during that time, but walking often means not facing the sun much of that walking time (I live on a one-mile circle around a lake, for instance). Which is more advisable, stand and face the sun, or walk?
3) Watching the sunset also seems very powerful. Is it advisable to watch it before or after it's over the horizon, and for about how long? And the same question about walking/facing it as #2?
Thanks!
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. ️ ️
I woke up at 4AM in the morning for running atleast 5-6km everyday it makes my whole day energetic ❤
I think that are a lot of people who know this information but the most difficult part is to do it 😒. It is a necessity to emphasize those informations once in a while because we only need to do basic things to live a better life. What I do for a long time is drinking a glass of water first thing after waking up. I swear you will feel that after some time!
Peace to you all 👋🏽
This man is changing me day by day... Thank you ❤️❤️
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 GOD BLESS YOU...
It works 💯🎯 I had been sleeping horribly for over a YEAR since I started this BAM 😴😴😴😴 It's been 2 weeks 🙌🏾
Bless you 🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾
3 people that have aided me change my life: Andrew Huberman, David Goggins and Wim Hof.
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 is great. However, I am a factory worker and my shift, starts at 5am. Breaks and lunch don't leave enough time for me to actually go outside and see the sun for long, or at all. I'm also in Canada and it isn't sunny here as it is in California. I don't get any real sun exposure until 1:30 pm. the best I can do is turn on all the lights while getting ready to go to work. winter is upon us and it can be dark but when the sun is out and reflects off of the snow, I go snowblind as soon as I leave the plant.
He's got a separate clip for shiftworkers
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.
Me too
Did you feel any improvement in your daily life because of the morning sunlight?
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!
Really like this idea! Thanks for sharing 😊
To the person who is reading this,dont give up on your channel.Keep going, its going to be better.💯
OK!
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
What kinda of issues did u have? I can't fall asleep it's so hard for me or I only get shallow sleep
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!
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.
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.
I stopped taking ambien and literally got 15 minute increments of sleep. Sometimes maybe a totally of 2 hrs, but I promise it gets better. The morning light was a game changer for me. It takes time, but it gets better.
I am starting from today!! I woke up at 5 and started running in park and started running in park. I am watching this video to make my washroom time productive 😶
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!!💐💐💐💐❤️❤️❤️
P
@@samueldurand6574 ?
I usually get the same effect by looking into my welding machine
hahaha, sounds safe
I watch my goldfish
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?
I will never watch another Huberman podcast ever again, after what he did 😢❤
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
One thing I really don't get is the fact that standing near a window and getting sunlight is not as beneficial as being outside. In my case I have a big window in my room and it is oriented to the eastern side so when the sun comes out it's facing my window directly and I feel like i can really get a lot of exposure to the light just by standing in front of an open window. I've been doing it for months already and I do feel the benefits, of course when its a cloudy day I understand that getting out is a better solution.
Problem number one, I wake up 1-1.5 hrs prior to sunrise and already at work well before I can take advantage of this lesson.
This has made such a difference in my daily life routine! Thank you
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.
Love this❤ Start my first half hour in the morning trying to not check my phone . But also hes BASICALLY saying he wants us to wake up every mor ing and step outside take a deep breath and get real high (on freash air 👌) and say at the top of our lungs "whats going on"😅