Morning Sunlight Exposure

Overview

Andrew Huberman emphasizes the critical importance of viewing morning sunlight within 30-60 minutes of waking. This practice anchors your circadian rhythm, promotes healthy cortisol release, and sets the stage for quality sleep later. It's one of his most frequently recommended, zero-cost protocols.

How to Follow This Protocol

1. 1

   Step 1: Get Outside Within 30-60 Minutes of Waking

   Go outside and face the direction of the sun (don't stare directly at it). The light needs to reach your eyes—windows filter out beneficial wavelengths.

   Note: Even cloudy days provide sufficient light
2. 2

   Step 2: Duration Based on Conditions

   Clear day: 5-10 minutes. Cloudy day: 15-20 minutes. Very overcast: 20-30 minutes. The goal is getting enough photons to signal your circadian clock.

   5-30 minutes
3. 3

   Step 3: No Sunglasses

   Don't wear sunglasses during this practice. The light must reach your retina to affect circadian neurons. Regular prescription glasses are fine.

4. 4

   Step 4: Repeat in Late Afternoon

   If possible, view sunlight again in the late afternoon/early evening. This signals to your brain that the day is ending and helps with melatonin release later.

   Note: This is especially helpful for adjusting to time zone changes