Get natural light outdoors in the morning soon after waking, and again in the late afternoon or around sunset, with the sun low in the sky. The core idea is to give your circadian system two daily light anchors, which can help stabilize sleep timing, improve alertness and mood, and reduce the impact of artificial light at night.
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“But to make it very clear what I'm saying here, get that morning sunlight in your eyes, but also get some sunlight in your eyes in the late afternoon and evening hours when the sun is at so-called low solar angle, when it starts to descend in the sky.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 19:37 · open ↗