All mentions 109 clips
▶ How to Accelerate Learning & Improve Education | Joe Liemandt 1:21:21 “I've spent a lot of time on this podcast over the last, whatever, six years, trying to convince people to get morning sunlight and hydrate and exercise.” ▷ Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials 10:41 “Within the first hour of waking, ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes. never look at the sun or any other light so bright that it's painful to look at.” ▷ Your Top Health Questions Answered 17:30 “If you can walk eastward, sunglasses off, brimmed hats off because the light's coming from above and you don't want to occlude that with a brimmed hat, wear sunglasses, eyeglasses and contacts are fine.” ▷ The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf 13:30 “I've heard you say it's the best time to have electronic device light. Yeah, real bright in a dark room. Right before bed, right? If you really want to maximize, make sure you do it first thing in the morning too and don't get outside and look at the sun.” ▷ Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing 0:57 “One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.” ▷ Peptides: The Science, Uses & Safety | Dr. Abud Bakri 2:44:01 “Unless someone's, first of all, someone's not having the basics in place, there's no point in putting all these peptides in. Morning sunlight, sleep, darkness at night.” ▷ The Science & Process of Healing from Grief | Huberman Lab Essentials 29:44 “the most powerful way to do this is to view sunlight very close to waking. It does not have to be right at sunrise, but when you get up in the morning, if the sun isn't out, please turn on as many bright lights as possible in your environment.” ▷ Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita 1:48:44 “He was also by the way I'll just throw this out there incidentally the guy who taught me that getting morning and evening sunlight in my eyes would set my circadian rhythm because the guy used to work like heroic hours.” ▷ How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford 1:52:58 “So – and of course there's circadian – good circadian effects of getting sunlight. All circadian benefits of getting sunlight are pro-fertility, pro-hormonal health, yes.” ▷ Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner 1:22:04 “I do that every day too, see my morning sunlight.” ▷ The Best Vitality & Health Protocols | Dr. Rhonda Patrick 1:05:33 “there are things that can activate it, obviously, like in the morning, going out, bright light exposure, as you mentioned. Like that's very important for that cortisol awakening response.” ▷ Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia (Healthy Gamer) 2:55:22 “And every afternoon, the entire laboratory would go outside to watch the sunset... And they said, oh, we do this to entrain our circadian rhythm. And you need to watch the sunrise. So you need to see sun within the first hours of your day.” ▷ Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray 1:48:37 “I think if people don't have access to sunlight, enough sunlight, there are great data that a 10,000 lux artificial light placed in the kitchen or in the bathroom when you wake up in the morning, you don't need a lot of time in front of it. You don't have to stare at it. That can help offset some seasonal depression.” ▷ Optimizing Workspace for Productivity, Focus & Creativity | Huberman Lab Essentials 3:18 “So, one of the things that I've done for my workspace is to make sure that when I wake up in the morning, I do go get my sunlight. If the sun isn't out, I turn on as many bright artificial lights as I can manage or tolerate and then I go get my sunlight exposure.” ▷ Optimizing Workspace for Productivity, Focus & Creativity | Huberman Lab Essentials 26:41 “First of all, in the first part of your day, that 0 to 9 hours after waking, you want bright lights, especially overhead lights, as bright as you can keep them without feeling uncomfortable or certainly not without feeling any pain in your eyes or elsewhere in your body.” ▷ How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh 2:08:54 “I know I should go outside and touch grass and get some sunlight. I know, I know. Set that circadian rhythm.” ▷ Improve Your Lymphatic System for Overall Health & Appearance 1:31:14 “I'm not going to tell you to get morning sunlight in your eyes to set your circadian rhythm and boost your morning cortisol, because I've said that many times before, and you should already be doing that. And if you're not, you should do it.” ▷ Time Perception, Memory & Focus | Huberman Lab Essentials 6:19 “View 10 to 30 minutes of bright light, ideally sunlight within an hour of waking, assuming that you're waking early in the day, especially you wake up early in the day, get outside, see sunlight.” ▷ How to Make Yourself Unbreakable | DJ Shipley 3:23:25 “I steal a bunch of stuff from you. I'm like, shit can of sunglasses. Let's get some vitamin D. Straighten our eyes first thing in the morning. Set circadian rhythm.” ▷ Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar 6:19 “Honestly, I think the easiest thing is waking up. Get as much light as you can. Into your eyes. ... So if you do it daily, I would say 15 minutes.” ▷ How to Control Your Cortisol & Overcome Burnout 34:20 “The protocol is to get bright light, ideally from sunlight into your eyes within the first hour of waking, ideally within the first 30 minutes. ideally it's from sunlight so you would go outside take your sunglasses off eyeglasses and contacts are fine even if they have uv protection in them look in the direction of the sun blink as needed to protect your eyes.” ▷ How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman 47:30 “They get up, they did their best to get their sleep, they get their morning sunlight, they hydrate, they drink their caffeine, they sit down to their computer and they just can't focus.” ▷ How to Grow From Doing Hard Things | Michael Easter 12:05 “I've tried to persuade, as everyone knows, people to get outside in the morning and get sunlight in their eyes for all sorts of reasons.” ▷ The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials 9:22 “I'm a big proponent of people getting some sunlight, ideally sunlight but other forms of bright light in their eyes early in the day and when they want to be awake. Try to get at least 30 to 40 minutes of exposure to some kind of natural daylight.” ▷ Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials 3:54 “Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. Even if there's cloud cover, more photons, light information are coming through that cloud cover than would be coming from a very bright indoor bulb.” ▷ Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer 39:26 “Maybe get some sunlight in the morning while you're at it.” ▷ How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan 25:51 “And if you don't have that speed, Not thinking about it, you will self-organize towards your most efficient mechanical solution as well.” ▷ Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials 5:43 “the best way to stimulate that increasing cortisol at the appropriate time is that very soon after waking within 30 minutes or so after waking get outside view some sunlight even if it's overcast get outside view some some sunlight no sunglasses do that because in the early part of the day you have the opportunity to time that cortisol release to the early part of the day it will will improve your focus it will impr improve your energy levels and it will improve your learning throughout the day” ▷ Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse 2:33:19 “I got to do work in the early 80s on bright light therapy for winter depression, which has a measurable impact as strong as medication.” ▷ How to Achieve Inner Peace & Healing | Dr. Richard Schwartz 1:30:23 “It's like me telling people, you know, get out and get sunlight in your eyes in the morning or set your circadian rhythm.” ▷ How to Enhance Your Immune System | Dr. Roger Seheult 10:57 “I'm, you know, as big a proponent of getting morning sunlight in one's eyes as one could possibly be... It's a daily activity that we just know has such an outsized positive effect on the whole setting of the circadian rhythm and thereby improved daytime mood focus and alertness and nighttime sleep.” ▷ How to Optimize Testosterone & Estrogen | Huberman Lab Essentials 15:39 “So the simple protocols for that I've reviewed before but it means getting anywhere from 2 to 10 minutes of bright light exposure in your eyes early in the day. It is not sufficient to do this with sunglasses unless you have to do that for safety reasons it's fine to where prescription lenses in contacts if you can't get sunlight for whatever reason you want to use bright artificial light but that is absolutely critical for timing the cortisol release properly limiting cortisol release to the early part of the day getting increases in dopamine that are going to promote the production of testosterone and estrogen to healthy levels.” ▷ The Art of Learning & Living Life | Josh Waitzkin 2:18:00 “Bright lights, increases the amount of cortisol with your morning cortisol pulse by 50%, five zero, which is great. Keeps you less susceptible to infection all day.” ▷ How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance 1:32:23 “Things like getting bright light in your eyes early in the day, definitely do that. Don't stare at the sun or any light so bright that it's dangerous or painful to look at, but certainly get bright light in your eyes.” ▷ Optimize Your Learning & Creativity With Science-Based Tools | Huberman Lab Essentials 5:45 “oh no he's going to tell us to get sunlight in our eyes in the first 30 minutes of the day I am going to tell you to do that” ▷ How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson 2:51:27 “Not a single thing out there about, hey, folks, if you're going to be indoors this much, get some sunlight in your eyes in the morning or else you're going to have trouble sleeping. Trouble sleeping equates to mental health issues, stress, uncertainty.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials 2:54 “Well, a good number to shoot for, as a rule of thumb, is to try and get exposure to at least 100,000 lux before 9:00 AM, 10:00 AM, maybe, but before 9:00 AM, assuming you're waking up sometime between 5:00 and 8:00 AM.” ▷ Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials 4:10 “Best thing to do is to get outside if you can. If you can't, next best thing to do is to keep that window open.” ▷ Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials 13:36 “So get up each morning, try and get outside. I know that can be challenging for people, but anywhere from two to ten minutes of sunlight exposure is going to work well for most people.” ▷ How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski 21:30 “It would be, you know, like get some morning sunlight in your eyes to stimulate your suprachiasmatic nucleus by way of your retinal ganglion cells. It's basically get sunlight in your eyes in the morning and set your circadian clock.” ▷ Create Your Ideal Future Using Science-Based Protocols | Ari Wallach 1:01:46 “Most of the so-called protocols that I described on the podcast about viewing sunlight, et cetera, circadian rhythmicity, et cetera, has been core to our biology and our wellbeing” ▷ Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver 1:13:36 “I was reading these papers about how important morning sunlight is and all these things.” ▷ How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión 27:45 “By the way, the height of that peak and the accelerate, I would say the steepness of the curve can be increased by viewing morning sunlight.” ▷ Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck 55:25 “like talk about protocols you get your sunlight on clear days you know and i love that stuff too” ▷ How to Improve Skin Health & Appearance 26:06 “That's why I'm always telling people to get sunlight in their eyes early in the day, which by the way, when the sun is low in the sky, low solar angle sunlight, the UV index tends to be very low. Okay, so you are at the lowest possible risk of getting burned.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre 28:49 “try and get some bright sunlight even through cloud cover especially through cloud cover every day... Would you recommend that children also get morning sunlight? Yes, and your pets too.” ▷ The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez 1:49:19 “Which is why I'm always telling people to get sunlight in their eyes early in the day and to avoid bright light in the evening and nighttime.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House 22:13 “And indeed, you would. You would keep phase advancing your clock if you did that, except that in the afternoon, if you got sunlight in your eyes, as presumably you did today, it was a beautiful sunny day on your way here, you phase delayed your clock a little bit and as a consequence you wake up and go to sleep at more or less the same time every day” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House 22:56 “It's evident that it's also important if it gets on your skin and healthy, not burning amounts, levels that would induce burn, then it can enhance testosterone, estrogen levels, et cetera, in healthy ways, healthy ratios.” ▷ Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series 2:02:52 “it would make good sense to me to wake up, obviously get sunlight in one's eyes” ▷ AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More 3:33 “So the big ones for me when arriving here were of course to get morning sunlight as often as possible. We saw a beautiful sunrise this morning over Sydney, but even on the overcast days, we've had a few rainy overcast days to really make it a point to get outside and to get that morning sunlight.” ▷ The Biology of Social Interactions & Emotions | Dr. Kay Tye 52:36 “It turns out that light exposure to the eyes at particular times of day really sets the whole body and brain into particular rhythms that explain why I was a little depressed when I was in graduate school, staying up all night doing experiments.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 14:04 “That's why I suggest on non cloudy days, we'll call them, that people get 10 minutes or so of sunlight in their eyes in the early part of the day. Better to get the morning light because if you have to pick between low solar angle light early or later in the day.” ▷ How to Prevent & Treat Colds & Flu 1:48:49 “We know that people, they get regular sunlight exposure. And as everyone knows, I'm a big, big proponent of getting sunlight in your eyes as early as possible in the day after waking up.” ▷ How to Build Immense Inner Strength | David Goggins 1:49:01 “you know like i'm big on people getting sunlight in the morning so they set their circadian rhythm and get better sleep” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 12:52 “I've been quite vocal about the importance of getting morning sunlight as soon as possible after waking.” ▷ Protocols to Access Creative Energy and Process | Rick Rubin 18:14 “Listeners of this podcast will know that I'm very much a proponent of getting those sunlight signals to the eyes at least once a day in the morning, but also in the evening.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL 8:06 “First of all, the main way to wake up your nervous system, even though it might not feel like a triple espresso, is going to be that light exposure to the eyes. And if you can't get it from sunlight, it's going to be from any bright artificial light.” ▷ How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant 47:00 “especially if you view morning sunlight, a healthy increase, I should say, in cortisol.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON 17:04 “you don't have to watch the sun cross the horizon. It just needs to be low solar angle, low in the sky. Once it's overhead, it's a different signal.” ▷ AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory 25:57 “And of course, getting morning sunlight, all of those things combined to have a huge outsized effect compared to anything that you could take in pill capsule or infusion... Get those right and get that morning sunlight to set your circadian rhythm because of course your circadian rhythm is what anchors it all.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 18:12 “try to view sunlight, that is with your eyes, view sunlight as early as possible after waking... And you want to do this for about 10 minutes on non days and as long as 20 or 30 minutes on overcast days” ▷ How to Understand Emotions | Dr. Lisa Feldman Barrett 2:09:13 “I make it a point to get sunlight in my eyes in the morning to try and wake up my brain and body because indeed it does that... view morning sunlight for an average of 10 minutes to set your circadian rhythm.” ▷ How to Increase Your Willpower & Tenacity | Huberman Lab Podcast 6:29 “hopefully you get outside and get some sunlight in your eyes, especially on cloudy days” ▷ Efforts & Challenges in Promoting Public Health | Dr. Vivek Murthy 20:56 “I didn't get a warning on my phone. Hey, make sure you're getting morning sunlight. You know, like I'll get a flood warning.” ▷ Dr. Paul Conti: How to Understand & Assess Your Mental Health | Huberman Lab Guest Series 41:18 “I go outside and get sunlight in my eyes, drink a glass of water and maybe have a cup of coffee, right?” ▷ Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden 34:21 “You should get your kids outside for all kinds of reasons. And you should get outside too, especially in the morning, set that circadian rhythm.” ▷ Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik 2:48:20 “getting early morning light, but it's beneficial for testosterone as well because you're really helping release testosterone with the circadian biology.” ▷ Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity | Huberman Lab Podcast 1:14:27 “Hopefully they're getting morning sunlight and exercising and eating well and doing all the sorts of things that we would call antidepressive behaviors.” ▷ How to Improve Your Eye Health & Offset Vision Loss | Dr. Jeffrey Goldberg 27:48 “I'll go into the grave shouting, you know, or saying rather, and suggesting that people get some morning sunlight in their eyes to set their circadian rhythm.” ▷ How Emotions & Social Factors Impact Learning | Dr. Mary Helen Immordino-Yang 20:43 “People, listeners to this podcast, will know that I'm going to go into the grave, hopefully a long time from now, telling people to get morning sunlight in their eyes.” ▷ Neuralink & Technologies to Enhance Human Brains | Dr. Matthew MacDougall 56:34 “You're talking to the guy that tells everybody to get sunlight in their eyes every morning. ... Of course, staring at the sun is a bad idea. I never recommend that.” ▷ Leverage Dopamine to Overcome Procrastination & Optimize Effort 58:29 “You want to try and view sunlight, sunlight, sunlight, as early in the day as possible. Five to 10 minutes on a clear day, minimum. 10 to 20 minutes on a cloudy day, minimum. 20 or 30 minutes on a very overcast day, minimum.” ▷ Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda 1:20:27 “Every time I talk about viewing sunrise or low angle sunlight, getting some sunlight early... One of the things that I hear all the time, because I'm always beating on the drum of getting morning sunlight, even if through cloud cover, is people say, there's no sun here this time of year.” ▷ AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More 15:40 “Do all the things associated with that, morning sunlight, lack of artificial light at certain hours of the night, et cetera.” ▷ Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab 1:56:41 “Viewing bright light, ideally from sunlight, but other forms of bright light early in the day actually can lead to a 50%, five zero percent increase in that cortisol spike, which is a good thing.” ▷ Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series 1:51:33 “Get five to 30 minutes of sunlight viewing as early in the day as possible, ideally from sunlight.” ▷ How to Access Your Creativity | Rick Rubin 2:03:36 “"I usually wake up and try to get in the sun as soon as I possibly can and hope to spend, hope to spend about an hour"” ▷ AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More 10:37 “One of the best ways to restrict that cortisol peak to the early part of the day is to get morning sunlight in your eyes as soon as you can, once the sun is up. Get outside, face in the direction of the sun, even on overcast days. Don't wear sunglasses. Look at it for five to 30 minutes.” ▷ Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast 3:58 “So things like viewing morning sunlight and exercise are behavioral tools. ... Getting morning sunlight increases cortisol levels.” ▷ How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink 41:07 “Viewing sunlight, physical activity, caffeine, and in particular, intense exercise, all amplify that cortisol peak. In fact, I think the numbers I'm seeing is just sunlight viewing gives you a 50% increase in that cortisol.” ▷ AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More 17:30 “They include getting morning sunlight in your eyes or bright light of other kinds, avoiding bright light from 10 p.m. to 4 a.m., et cetera, et cetera.” ▷ Using Caffeine to Optimize Mental & Physical Performance 1:00:44 “Fine and in fact, beneficial to hydrate with water and electrolytes. Terrific. In fact, I would say necessary to get bright light in your eyes, ideally from sunlight.” ▷ Navigating Conflict, Finding Purpose & Maintaining Drive | Dr Lex Fridman 2:35:22 “"they'll say, you know what I learned from that process is that it's really important, uh, you know, to get, uh, like sun in the morning, to have health, to have good relationships"” ▷ Science-Based Tools for Increasing Happiness 6:35 “I've talked many, many times before on this podcast and on other podcasts and on social media about the critical value of getting regular bright light, ideally sunlight in your eyes within the first hour of waking, or if the sun isn't out when you wake up in the morning, to turn on a lot of bright artificial lights and then get sunlight in your eyes for anywhere from five to 20 minutes, depending on how cloudy it is in the early part of the day.” ▷ AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More 8:56 “The protocol that I'm always beating the drum about that people should get sunlight in their eyes as close to waking as possible, that actually enhances or increases the peak level of cortisol that's experienced early in the day.” ▷ Fitness Toolkit: Protocol & Tools to Optimize Physical Health 1:15:17 “She's doing each morning while getting sunlight, which of course is an essential health protocol.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR 14:02 “I would absolutely anchor my physiology with morning sunlight viewing... You should see sunlight every morning if you can. Just because if you miss a day your system will be fine. Just spend twice as long outside the next day.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA 2:22 “I genuinely do the morning sunlight viewing. ... I suggest in the winter months, you're going to get a lot more sun. At least 30 minutes of sunlight viewing.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 16:40 “One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking. That's right, view bright sunlight within the first 30 to 60 minutes after waking.” ▷ Tools for Setting & Achieving Goals | Dr. Emily Balcetis 1:25:25 “"I'm a absolute, um, almost rabid proponent of people getting morning sunlight in their eyes as the fundamental layer of setting their circadian rhythms and sleep and health as a zero cost practice... you have to get outside, you can't do it through a window or windshield to, for it to be efficient."” ▷ Optimize & Control Your Brain Chemistry to Improve Health & Performance 14:04 “But they were also asked to maximize outdoor light exposure during the mornings... So they asked them to get a lot of outdoor light exposure.” ▷ The Science & Process of Healing From Grief 1:48:58 “But the most powerful way to do this is to view sunlight very close to waking. It does not have to be right at sunrise.” ▷ Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki 1:01:20 “"There's something that's very powerful about non-negotiable every day. Yes. Sun in your eyes every day, even through cloud cover exercise for 34, 45 minutes, cold shower every day, every day."” ▷ Understand & Improve Memory Using Science-Based Tools 2:01:50 “I might get my sunshine first. I'm, as you all know, very big on getting sunlight in the eyes early in the day as much as one can. And as early as one can, once the sun is out.” ▷ Optimizing Workspace for Productivity, Focus, & Creativity 11:15 “I've also emphasized the importance of getting morning sunlight in your eyes within 30 to 60 minutes of waking.” ▷ The Science of Making & Breaking Habits 41:26 “They involve, for instance, viewing sunlight or bright artificial light if you can't access sunlight within the first 30 minutes of waking.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 23:00 “So I honestly think the easiest thing is waking up, get as much light as you can. Into your eyes. Yeah.” ▷ Understanding & Conquering Depression 56:25 “I'm not just going to tell you to get sunlight in your eyes and to get a good night's sleep, although I think everybody should do that on a regular basis, ideally every day. They will help your sleep. They will help you alleviate stress.” ▷ The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker 43:29 “Try to get at least 30 to 40 minutes of exposure to some kind of natural daylight. ... Get some morning daylight.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 17:59 “The protocol is get outdoors, ideally with no sunglasses if you can do that safely, even if there's cloud cover. More photons, light information, are coming through that cloud cover than would be coming from a very bright indoor bulb.” ▷ The Science of Vision, Eye Health & Seeing Better 32:28 “If you are not viewing the sun, sunlight, even through cloud cover, for two to 10 minutes in the early part of the day when the sun is still low in the sky... you are severely disrupting your sleep rhythms, your mood, your hormones, your metabolism, your pain threshold, and many other factors, including your ability to learn and remember information.” ▷ Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function 22:26 “And I've said it before, but I will say it again, the best way to stimulate that increasing cortisol at the appropriate time is that very soon after waking, within 30 minutes or so after waking, get outside, view some sunlight.” ▷ The Science of How to Optimize Testosterone & Estrogen 1:02:09 “but it means getting anywhere from 2 to 10 minutes of bright light exposure in your eyes early in the day,” ▷ Optimize Your Learning & Creativity With Science-Based Tools 16:59 “"he's going to tell us to get sunlight in our eyes in the first 30 minutes of the day. I am going to tell you to do that..."” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 10:59 “A good number to shoot for, as a rule of thumb, is to try and get exposure to at least 100,000 Lux before 9 a.m., 10 a.m. maybe, but before 9 a.m. ... So get 100,000 Lux.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:26:46 “That's especially, at those times, it's going to be especially important for the parent to get morning and evening sunlight because your circadian clock is going into a tailspin and it basically wants to anchor to something.” ▷ Using Science to Optimize Sleep, Learning & Metabolism 20:35 “Best thing to do is to get outside. If you can, if you can't next best thing to do is to keep that window open.” ▷ Master Your Sleep & Be More Alert When Awake 27:44 “What you want to do is get sunlight in your eyes as close to waking as possible. ... So get up each morning, try and get outside. ... anywhere from two to 10 minutes of sunlight exposure is going to work well for most people.”