Huberman's Morning Sun Exposure
Andrew Huberman`s objective is to get maximum sun exposure.
| Objective | |
|---|---|
| When: | within the first hour after waking, every day |
| Why: | to adjust and maintain a healthy day-night cycle |
Protocol 12
Step 1. Before sunrise
- Before sunrise, use artificial indoor lights, then transition to outdoor sunlight exposure
Step 2. Sun exposure
- Sunny: 5 minutes
- Some Cloud Cover: 10 minutes
- Densely Overcast: 20-30 minutes
- Huberman mentions that even outdoor cloudy day light is significantly brighter than indoor lighting
The cloudiest day outside is still significantly brighter than typical indoor environments. Using a lux meter can demonstrate the difference, with cloudy outdoor light at least 1,000 lux compared to around 100 lux indoors
- If a day is missed, try to double the exposure time the next day
- Sunglasses: Not recommended during morning sunlight viewing
- Eyeglasses or Contact Lenses are acceptable
- Viewing sunlight through a window is 50 times less effective
If you don`t belive in this, download a lux meter app You will have a 1000 lux minimum on a cloud day, and 100,000 lux on a sunny day, while inside you can get maximum 1000 lux
Alternatives
- Alternative for Limited Sunlight: use a SAD lamp or light box if consistent outdoor sunlight exposure is not possible due to weather, location, or schedule
Within 30 minutes of waking up, get bright light exposure in your eyes, and not from a phone or from a screen because it won't be sufficiently bright; get it from sunlight, and if you can't get it from sunlight, you can use one of these light pads ... You can find these very inexpensively online, and that's going to work great. I just set it at my desk in the morning if it's very overcast, and I'll work