All mentions 78 clips
▶ Your Top Health Questions Answered 21:39 “Yes, late in the day light exposure matters. It really does. And you want to keep your lights low late in the evening.” ▷ Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing 20:50 “First of all, you're going to want to avoid avoid bright artificial lights of any color.” ▷ Peptides: The Science, Uses & Safety | Dr. Abud Bakri 2:19:48 “Switch, the same switch. Don't have to change the bulb. It goes to kind of a late morning mode to afternoon mode and then goes to candlelight mode in the evening.” ▷ Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials 25:16 “But you would do well, for instance, to put any artificial lights that you have on in the evening, kind of low in your physical environment.” ▷ Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials 37:02 “If you need to be awake late at night for sake of shift work or studying or taking care of children, etc., Red light is going to be your best choice because if the red light is sufficiently dim, it's not going to inhibit melatonin production and it's not going to increase cortisol at night.” ▷ The Science of Making & Breaking Habits | Huberman Lab Essentials 23:01 “Very important if you get up in the middle of the night to use a minimum of light in order to navigate your surroundings. just as much as you need in order to safely do so because light inhibits the hormone melatonin.” ▷ Dr. Glen Jeffery: Using Red Light to Improve Your Health & the Harmful Effects of LEDs 2:00:36 “For people that are on a real budget and, like most of us, have to rely on LED lighting, hopefully they're dimming their lighting a bit in the evening, not relying so much on overhead lighting, trying to get their circadian rhythm correct.” ▷ Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson 12:29 “But if you get up in the middle of the night and go to the bathroom and turn on the bright fluorescent light, your melatonin level is slammed to the floor.” ▷ Time Perception, Memory & Focus | Huberman Lab Essentials 6:39 “And then in the evening, you want as little bright light coming in through your eyes.” ▷ Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum 2:12:06 “I think we're still doing a lot of cleanup of the detrimental aspects of smartphones. Short wavelength light late at night.” ▷ Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar 11:17 “I mean, the best thing to do is to let the natural light creep in into darkness, right? That would be the best.” ▷ How to Control Your Cortisol & Overcome Burnout 1:15:44 “First of all, you just dim the indoor lights, right? Dim them as much as possible, especially overhead lights.” ▷ The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials 9:35 “And then starting to get less light in their eyes as our temperature is going down in terms of later in the day and in the evening.” ▷ Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials 29:30 “It's perfectly fine to flip on the lights, but keep the lights dim. But if you flip on those lights, try and flip them off as soon as possible and try and get back into bed.” ▷ AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More 0:45 “And I always make the general recommendation that whether or not you decide to wear blue-green blockers or blue blockers or simply no blockers, that you dim your lights at night. It will greatly facilitate your transition to sleep and the quality of your sleep.” ▷ How to Enhance Your Immune System | Dr. Roger Seheult 1:01:48 “We know, of course, about bright nights not being good. So not having a dark room to sleep in. These are things that can impair melatonin.” ▷ How to Optimize Testosterone & Estrogen | Huberman Lab Essentials 16:09 “The other aspect of light viewing Behavior that's extremely important is to avoid bright light exposure to your eyes in the middle of the night. If you're viewing bright light in the middle of the night you are suppressing dopamine release if you're suppressing dopamine release you are suppressing pressing testosterone levels.” ▷ The Art of Learning & Living Life | Josh Waitzkin 2:17:52 “And then, you know, last third of your day, you're very parasympathetic for lack of a better way to put it. And that eases the transition of sleep. I mean, you know, dimming the lights, parasympathetic.” ▷ Optimize Your Learning & Creativity With Science-Based Tools | Huberman Lab Essentials 22:22 “you want to minimize your light exposure especially overhead bright light exposure in in the evening from about 10:00 p.m. to 4:00 a.m.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials 4:46 “And that's why you want to, as much as you safely can, avoid bright light and even not so bright light between the hours of 10:00 or 11:00 PM and 4:00 AM.” ▷ Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials 2:06 “because we talked about just how crucial it is to avoid bright lights between the hours of about 10:00 PM and 4:00 AM, except when you need to view things for sake of safety or work and so forth.” ▷ How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross 0:25 “bright light in particular short wavelength, bright light in the blue and green part of the spectrum quashes melatonin and it makes it hard to sleep.” ▷ Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials 19:10 “One of the best ways you can support your mechanisms for good mood, mental health, learning, focus, metabolism, et cetera, is to take control of this light exposure behavior at night and not get much or any bright light exposure in the middle of the night.” ▷ Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials 20:26 “But dim lights that are set low in the room are going to be best because they aren't going to activate these neurons and therefore shift your circadian clock.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre 28:51 “I try and dim the lights... in the evening... all the other lights go off, and then it makes for a nice, easy taper into sleep because, you know, the blue in bright fluorescent lights, the short wavelength light really is activating for the nervous system, especially late in the day.” ▷ 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.” ▷ Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series 2:05:25 “if people tended to be in dim or dark light at night, they experienced reductions in their suicidal depressive anxiety and PTSD symptoms independent of how much light they were getting during the day” ▷ Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series 43:59 “And then also just set yourself up for success. And we discussed a little bit about the methods of really ratcheting things down, dimming down the lights, having a Tibet alarm.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House 26:35 “And by the way, Rick's house is like all red lights at night. No artificial lighting past sundown.” ▷ Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series 8:46 “In the last hour before bed, try to dim down 50%, if not more, of your lights in your home. And you will be quite surprised at how sleepy and soporific that will make you feel.” ▷ Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series 15:09 “But then as the evening comes around after sundown you need very little artificial light in order to disrupt your circadian rhythm.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU 25:10 “What you need to do is to put yourself ideally in lighting conditions that limit the amount of blue light coming in at night or when you're doing that shift work... one of the best things you can do that's been shown to reduce cortisol levels at night while you're doing that shift work is to filter out some of the blue.” ▷ AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More 4:09 “And then in the evening, we've switched off the lights in the place where we're staying. And it just brings the overall levels of cortisol down low very quickly, and it makes it very easy to get to sleep each night.” ▷ AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More 32:12 “So in the middle of the night, if you get up, you need to use the restroom, trying to use dim lights as dim as is safely possible, et cetera.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 1:39 “If you can't get enough light in your eyes during the daytime, you would be well advised to get as much darkness exposure at night. In other words, light and dark have independent and additive effects on mental health.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 30:15 “In the evening, you don't need to wear blue blockers. You just simply should dim the lights.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 35:04 “Greater light exposure at night is associated with higher risk for psychiatric disorders and poorer mood. This is oh so relevant for the way we live now, people on screens and tablets in the middle of the night.” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 15:24 “Now, you would still do well to dim the lights in the evening.” ▷ Protocols to Access Creative Energy and Process | Rick Rubin 1:54:16 “Have you found that limiting your bright artificial light exposure in the evening has benefited you and in? Absolutely.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 26:05 “making sure that you are in very dim to completely dark environments for a continuous six to eight hours within every 24-hour circadian cycle is correlated with much better mental health outcomes.” ▷ Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity | Huberman Lab Podcast 1:14:57 “In fact, we know that one particular behavior that is viewing blue light in the middle of the night between the hours of say 11 p.m. and 4 a.m. is known to invoke a pro-depressive circuit. It tends to lower dopamine and increase cortisol in the days following that exposure to light, et cetera, et cetera.” ▷ Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda 1:23:06 “then we had to dim down the light.” ▷ 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: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series 1:51:48 “And then avoid bright lights between the hours of 10 p.m. and 4 a.m. unless you do shift work.” ▷ How to Stop Headaches Using Science-Based Approaches 59:53 “limiting your exposure to artificial lights at night... if you do that, you're going to improve and offset any kind of detriment caused by traumatic brain injury” ▷ How to Stop Headaches Using Science-Based Approaches 1:40:49 “if you are starting to feel like you have a migraine coming on or you have photophobia coming on, to shift to using patterns of light that are in the longer wavelength domain. What that means practically is shifting to using very orange, ideally dim, but very orange and red light.” ▷ Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast 4:12 “such as avoiding bright light exposure to your eyes between the hours of 10 PM and 4 AM” ▷ 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.” ▷ Science-Based Tools for Increasing Happiness 7:06 “Now, there's another sort of central tenet of getting great sleep and improving mood and focus throughout the day, and that's to avoid bright artificial light exposure to your eyes between the hours of about 10 p.m. to 4 a.m.” ▷ Science-Based Tools for Increasing Happiness 9:48 “You want to make sure that you're not getting much dimmer from the hours of 6 p.m. until bedtime. Or if you can't do that, then maybe as soon as you get home from about 8 p.m. until bedtime.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 57:11 “First of all, you're going to want to avoid bright artificial lights of any color. Yes, of any color.” ▷ The Science & Treatment of Bipolar Disorder 1:52:33 “Of course, of course, of course, getting better sleep, getting adequate exercise, getting proper nutrition, having quality, healthy social interactions, even getting regular sunlight in the day and avoiding bright light at night, all of those things are going to braid together to support the nervous system and the psyche of somebody with bipolar disorder.” ▷ Optimize & Control Your Brain Chemistry to Improve Health & Performance 15:40 “As I mentioned earlier, they were also told, and I love this because it fits with many of the things we've talked about on this podcast before, to try and limit light exposure during the evenings. Dim the lights or limit altogether artificial lights.” ▷ The Science & Process of Healing From Grief 1:52:43 “And I should also say avoiding bright lights from artificial sources in the evening, generally 10 p.m. to 4 a.m., but certainly in the evening.” ▷ Using Light (Sunlight, Blue Light & Red Light) to Optimize Health 40:19 “If you wake up in the middle of the night and you go into the bathroom and you flip on the lights, and those are very bright overhead fluorescent lights, your melatonin levels... will immediately plummet to near zero or zero. We would all do well, regardless of time of year, to not destroy our melatonin in the middle of the night in this way.” ▷ Using Light (Sunlight, Blue Light & Red Light) to Optimize Health 42:22 “One way to bypass some of the inhibitory effects of light on melatonin is to change your physical environment by for instance, dimming the lights. That's one simple way, very low cost way.” ▷ Using Light (Sunlight, Blue Light & Red Light) to Optimize Health 2:07:08 “If you need to be awake late at night for sake of shift work or studying or taking care of children, et cetera, red light is going to be your best choice. Because if the red light is sufficiently dim, it's not going to inhibit melatonin production and it's not going to increase cortisol at night.” ▷ The Science of Making & Breaking Habits 58:25 “Very important if you get up in the middle of the night to use a minimum of light in order to navigate your surroundings just as much as you need in order to safely do so because light inhibits the hormone melatonin, can make it very hard to fall back asleep.” ▷ Time Perception & Entrainment by Dopamine, Serotonin & Hormones 20:28 “And then in the evening, you want as little bright light coming in through your eyes.” ▷ Using Your Nervous System to Enhance Your Immune System 9:48 “and not to get too much bright light in your eyes in the middle of the night.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 34:14 “If you're staying at home and you don't have big windows and you're waking late... and then you're using very bright light till late at night, your body's going to shift.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 40:03 “If you put three or four lights in your room... switch two off... sit for 15 minutes... My gut feeling is that most people would need at least 10 times less light than they use at night to see.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 54:46 “I've seen you check your phone after dark once or twice. And you did it by sort of pointing your phone away from you... Light only go in direct lines.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 1:23:36 “And then stop eating and stop light-viewing behavior as you head towards sleep.” ▷ Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Dr. Samer Hattar 1:53:43 “Maybe some people, when they go to use the bathroom, they use very bright light and then they get an alerting signal.” ▷ Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41 32:17 “You want to avoid light in the middle of the night. It has detrimental dopamine-lowering effects, can cause depression, cortisol increases, et cetera.” ▷ Controlling Your Dopamine For Motivation, Focus & Satisfaction 2:06:31 “I've talked before about how viewing bright, bright lights between the hours of 10 PM and 4 AM has been shown... to reduce levels of dopamine for several days after that light exposure. So dim the lights at night.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 25:40 “I do the other form of circadian control, which is to dim the lights. And I do that because dimming the lights and setting them lower in the environment sets up the brain and body for sleep much better than simply just wearing some blue blockers.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 1:56:52 “It's perfectly fine to flip on the lights but keep the lights dim. But if you flip on those lights, try and flip them off as soon as possible and try and get back into bed.” ▷ The Science of Vision, Eye Health & Seeing Better 1:01:53 “Viewing any light of bright intensity between the hours of 10 p.m. and 4 a.m. on a consistent basis is going to suppress dopamine...” ▷ The Science of How to Optimize Testosterone & Estrogen 1:02:39 “the other aspect of light-viewing behavior that's extremely important is to avoid bright light exposure to your eyes in the middle of the night, if you're viewing bright light in the middle of the night, you are suppressing dopamine release,” ▷ How to Increase Motivation & Drive 53:28 “The data now are so strong showing that viewing bright light from about 10 PM to 4 AM too often triggers activation of this circuit called the habenula... and it suppresses the activation of the reward circuitry.” ▷ Optimize Your Learning & Creativity With Science-Based Tools 59:49 “you want to minimize your light exposure, especially over the evening.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 15:37 “And that's why you want to, as much as you safely can, avoid bright light and even not so bright light between the hours, so 10 or 11 p.m. and 4 a.m.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:00:55 “And see as little light as safely possible and it allows you to function during the time when you want to be asleep.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:32:37 “Getting people near that window and away from artificial light early in the day and away from artificial lights during the night phase can have a tremendous effect.” ▷ Using Science to Optimize Sleep, Learning & Metabolism 9:08 “Because we talked about just how crucial it is to avoid bright lights between the hours of about 10 p.m. and 4 a.m., except when you need to view things for sake of safety or work and so forth.” ▷ Master Your Sleep & Be More Alert When Awake 48:40 “you want as little light coming into your eyes, artificial or sunlight, after say 8 p.m.”