Huberman Morning Sunlight Protocol

What is Huberman Morning Sunlight Protocol?

Get 10-30 minutes of direct sunlight in your eyes within 30-60 minutes of waking. This is the single most important thing you can do for your circadian rhythm, energy, mood, and sleep quality. Not through a window — outside.

Is there evidence for it?

How do you do Huberman Morning Sunlight Protocol?

1. 1.Within 30-60 minutes of waking, go outside and face the sun (don't stare directly at it — just face the general direction)
2. 2.Cloudy day: still go outside, you need 20-30 minutes. Sunny day: 10 minutes is enough. The light needs to hit your retina
3. 3.No sunglasses (prescription glasses and contacts are fine). Windows block the UV wavelengths that set your clock
4. 4.If you wake before sunrise, turn on bright overhead lights immediately, then get sunlight when it's available
5. 5.This sets your cortisol pulse (healthy morning spike) and starts the 12-14 hour timer until your brain releases melatonin for sleep

How long does it take?

10-30 minutes (combine with morning walk or coffee outside).

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.