Neuroscientist: You Will NEVER Lack Energy Again | Andrew Huberman

Summary

The video script emphasizes the importance of morning sunlight exposure for enhancing wakefulness and improving sleep quality. It explains how sunlight stimulates cortisol production, which boosts metabolism and focus. The speaker advises viewers to get outside within the first hour of waking, especially on clear or cloudy days, to receive adequate light exposure. They also note that artificial light is insufficient for this purpose and can disrupt sleep if used late at night. The script provides practical tips for incorporating morning sunlight viewing into daily routines.

Takeaways

• 🌞 **Morning Sunlight Boost**: Exposure to bright sunlight within 30-60 minutes of waking up can trigger a cortisol spike, enhancing metabolism and focus.
• 🌡️ **Body Temperature Connection**: A natural increase in body temperature upon waking up stimulates the release of cortisol, which is crucial for alertness and immune function.
• 🕒 **Timing is Key**: The cortisol peak should occur early to ensure optimal wakefulness and to set the stage for a good night's sleep.
• 👀 **Light-Sensitive Neurons**: Intrinsically photosensitive melanopsin cells in the eye are most responsive to light right after waking, signaling the brain to release cortisol.
• 🌳 **Outdoor Importance**: It's essential to get outside to receive sunlight, as it's the most effective way to stimulate these neurons and the associated wakefulness mechanisms.
• 🌤️ **Cloudy Day Adjustments**: On cloudy days, it's still beneficial to get outside to capture as much light energy as possible, even if the sun isn't visible.
• 🚫 **Avoid Sunglasses**: It's recommended not to wear sunglasses during morning sunlight exposure to maximize the light's effect on the retina.
• 🏠 **Artificial Light Limitations**: Artificial lights are not as effective as sunlight in the morning and can disrupt sleep if used late at night.
• 📏 **Exposure Duration**: The amount of sunlight exposure needed varies but generally ranges from 5 minutes on clear days to 20-30 minutes on heavily overcast days.
• 🌏 **Geographic Considerations**: The amount of light needed can depend on factors like location, cloud cover, and personal eye sensitivity.
• 💡 **Alternatives for Limited Sunlight**: In places with limited natural light, using sunlight simulators or bright artificial lights like ring lights can be a substitute.

Q & A

What is the primary purpose of viewing bright light early in the morning?

The primary purpose of viewing bright light early in the morning is to trigger an increase in cortisol levels, which enhances metabolism, focus, and physical movement, leading to improved wakefulness during the day and better sleep at night.

Why is cortisol important for the body's natural rhythm?

Cortisol is important for the body's natural rhythm because it is released upon waking and helps to increase metabolism and mental focus. When cortisol is elevated at the right times, it also supports the immune system and sets the timer for sleep later in the night.

What is the recommended time frame for viewing bright light after waking up?

It is recommended to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking up to ensure the cortisol peak occurs early in the day.

What are intrinsically photosensitive melanopsin cells, and how do they relate to viewing sunlight?

Intrinsically photosensitive melanopsin cells are a type of neuron in the eye that respond best to bright light, especially right after waking. They signal to the suprachiasmatic nucleus, which then triggers the cortisol increase and other wake-up signals.

Why is it not advisable to look directly at the sun?

It is not advisable to look directly at the sun because it can be painful and potentially damage the eyes. Instead, one should look toward the sun without directly staring at it, especially when it's higher in the sky and brighter.

What is the difference between viewing sunlight and artificial light in terms of their effects on the body's rhythm?

Sunlight is more effective in triggering the cortisol increase and other wake-up mechanisms early in the day, while artificial light is generally not bright enough for this purpose. However, artificial light can disrupt sleep if exposed to late at night or in the middle of the night.

How much sunlight exposure is needed on a clear day versus a cloudy day?

On a clear day, about 5 minutes of sunlight exposure is recommended, while on a cloudy day, it's suggested to get about 10 minutes of sunlight exposure. On very overcast or rainy days, up to 20 or 30 minutes may be needed.

What should one do if they cannot get outside to view sunlight?

If one cannot get outside, they should try to get near a window as a last resort. However, using sunlight simulators or daylight simulators, or even ring lights designed for selfies, can serve as alternatives to natural sunlight.

Why is it important to get sunlight exposure directly and not through a windshield or window?

Getting sunlight exposure through a windshield or window is not effective because it takes too long and does not trigger the relevant mechanisms. It's important to get outside to ensure the light energy reaches the melanopsin cells in the eye.

What are some practical tips for incorporating morning sunlight viewing into a daily routine?

Practical tips include getting outside within the first hour of waking, not wearing sunglasses during this practice, and considering taking a morning beverage or walking a pet outside to make the routine more enjoyable.

Outlines

00:00

🌞 Morning Sunlight Boosts Energy and Sleep

The first paragraph discusses the importance of morning sunlight for increasing energy levels and enhancing sleep quality. It explains that exposure to sunlight soon after waking up triggers a rise in body temperature and cortisol levels, which are crucial for metabolism and mental focus. The intrinsically photosensitive melanopsin cells in the eyes respond to bright light, signaling the suprachiasmatic nucleus to initiate a series of physiological responses, including the release of cortisol. This process not only helps in staying alert during the day but also sets the stage for a good night's sleep. The speaker emphasizes the need to get outside within the first hour of waking up, preferably within the first 30 minutes, to benefit from the low solar angle and avoid sunglasses during this practice.

05:01

💡 Artificial Light vs. Sunlight for Sleep and Alertness

Paragraph two delves into the differences between artificial and natural light, particularly regarding their impact on sleep and wakefulness. It clarifies that artificial lights, even when bright, are insufficient to stimulate the cortisol mechanism necessary for wakefulness in the morning. However, these same lights can disrupt sleep if exposed to late at night. The speaker advises using artificial lights if waking up before sunrise but stresses the importance of getting sunlight exposure once the sun is up. They also provide guidelines for the duration of sunlight exposure needed based on weather conditions, ranging from 5 minutes on clear days to up to 30 minutes on heavily overcast or rainy days. The paragraph concludes with suggestions for obtaining sunlight or using substitutes like ring lights or LED tablets if natural sunlight is not accessible.

10:01

🌳 Enjoying the Benefits of Morning Sunlight

The third paragraph encourages the practice of getting outside in the morning to enjoy the benefits of sunlight. It suggests that this routine can be done alone or with others, such as pets or family members, and highlights the intuitive behavior of animals to seek morning sunlight. The speaker emphasizes the positive physiological effects of this practice, noting that it can lead to increased energy and a more alert state throughout the day. They also suggest making this a regular habit, aiming for at least 80% of the days.

Keywords

💡Energized

Energized refers to a state of high energy or vitality. In the context of the video, it is used to describe how the body feels after practicing morning sunlight exposure, which is suggested to increase alertness and wakefulness. The script mentions that viewers will start to feel more energized and quickly notice this effect, enhancing their daily activities and sleep quality.

💡Physiology

Physiology is the study of the functions and mechanisms which work together to keep a living organism alive. The video emphasizes that the practice of morning sunlight exposure is grounded in core physiology, indicating that it is a scientifically supported method for improving sleep and wakefulness. It is mentioned as the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day.

💡Body Temperature

Body temperature refers to the internal temperature of the human body. The script explains that upon waking, body temperature naturally increases, which in turn triggers the release of cortisol. This increase is part of the body's natural rhythm and is essential for the suggested practice of morning sunlight exposure to be effective.

💡Cortisol

Cortisol is a hormone that plays a role in regulating stress, immune responses, and metabolism. In the video, cortisol is described as not just a stress hormone but also a hormone that enhances the immune system and metabolism when elevated at the right times, such as upon waking. The increase in cortisol is linked to the practice of morning sunlight exposure, which is intended to trigger this hormone's release for optimal wakefulness.

💡Sunlight

Sunlight is the natural light that comes from the sun. The video script highlights the importance of viewing bright sunlight within the first 30 to 60 minutes after waking to trigger the cortisol increase necessary for wakefulness and optimal sleep. Sunlight is the key stimulus for the mechanisms discussed in the video, and it is recommended to get this exposure directly rather than through windows or windshields.

💡Intrinsically Photosensitive Melanopsin Cells

Intrinsically photosensitive melanopsin cells are specialized neurons in the eye that respond to light. The video explains that these cells are most responsive to bright light, especially right after waking, and they play a crucial role in signaling to other parts of the brain to trigger the cortisol increase and wake-up processes. Although the full name is not necessary to remember, understanding their function is key to the video's message.

💡Suprachiasmatic Nucleus

The suprachiasmatic nucleus (SCN) is a group of neurons located above the optic chiasm and is responsible for regulating circadian rhythms. The video script describes how the light-sensitive neurons signal to the SCN, which then sends out signals to the rest of the body to trigger the cortisol increase and the wake-up process.

💡Wakefulness

Wakefulness is the state of being awake and alert. The video discusses how morning sunlight exposure is the most powerful stimulus for promoting wakefulness throughout the day. It is mentioned as a key outcome of the practice described, with the aim of helping individuals feel more awake and focused during daytime hours.

💡Circadian Rhythm

Circadian rhythm refers to the body's internal clock that regulates sleep-wake cycles and other physiological processes over a roughly 24-hour period. The video explains how morning sunlight exposure is essential for setting the circadian rhythm correctly, ensuring that one falls asleep at the appropriate time in the evening.

💡Artificial Lights

Artificial lights are human-made sources of light, such as lamps or the screens of electronic devices. The video script contrasts artificial lights with sunlight, stating that while artificial lights are insufficient for triggering the necessary wake-up mechanisms in the morning, they can disrupt sleep if exposed to late at night. It also mentions that artificial lights can be used if one wakes up before sunrise, but sunlight is preferable once it is available.

💡Sunlight Simulators

Sunlight simulators are devices designed to mimic natural sunlight. The video suggests that these can be used as a replacement for natural sunlight, especially in situations where getting outside is not possible. It is mentioned as an alternative for those living in areas with limited sunlight or in conditions that prevent outdoor exposure.

Highlights

The practice of viewing morning sunlight can enhance energy levels and wakefulness.

The body's temperature naturally increases upon waking, triggering the release of cortisol.

Cortisol, often seen as a stress hormone, also boosts the immune system when elevated at the right times.

The ideal time for cortisol elevation is immediately after waking up in the morning.

Viewing bright light within 30 to 60 minutes after waking can trigger an early cortisol peak.

Intrinsically photosensitive melanopsin cells in the eye respond best to bright light post-waking.

The supermatic nucleus, a cluster of neurons, sends signals that trigger cortisol increase and wakefulness.

Avoid looking at screens as they are not bright enough to trigger the desired cortisol spike.

It's beneficial to get outside and view sunlight early in the day, even on cloudy days.

Avoid staring directly into the sun, but looking towards it can help trigger the necessary mechanisms.

Blinking is encouraged and sunglasses should not be worn during morning sunlight viewing.

Corrective lenses can help focus light onto the retina and stimulate the necessary cells.

Sunlight viewing should ideally occur within the first hour of waking.

Morning sunlight viewing is grounded in physiology and supported by peer-reviewed research.

Artificial lights can't replace sunlight for triggering wakefulness but can disrupt sleep if used late at night.

On cloudy days, it's especially important to get outside to maximize light exposure.

The amount of sunlight needed varies by individual and conditions but general guidelines can be provided.

Sunlight exposure through a windshield or window is not effective for triggering the necessary mechanisms.

For those unable to get outside, sunlight simulators or alternative bright light sources can be used.

Enjoying the practice of morning sunlight viewing can lead to increased energy and better sleep patterns.

Transcripts

when you start doing this you'll notice

that your body will start to feel more

energized and it will feel more

energized more quickly enjoy this

practice this is grounded in the core of

our physiology you'll actually start to

notice this mechanism kicking in each

day so this is really the foundational

power tool for ensuring a great night

sleep and for feeling more awake during

the

day most people I believe wake up

sometime between 6:30 a.m. and 8:30 a.m.

but regard regardless of when you wake

up in the morning one of the first

things that happens is that your body

temperature is increasing and that's

just going to happen naturally that

increase in body temperature in turn

causes an increase in the release of a

hormone called cortisol cortisol is

often discussed as a stress hormone but

it's not just associated with stress it

also enhances your immune system

provided cortisol is elevated at the

right times and the right time for

cortisol to be elevated is when you

first wake up in the morning

that increase in cortisol is also going

to increase metabolism it's also going

to increase your ability to focus

mentally and for you to move your

body 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 the reason for

that is very simple you want to trigger

that cortisol increase to occur very

early in your day and you don't want

that cortisol Peak to happen later which

is what will happen if you wait to get

outside and see

sunlight the reason for this is that you

have a set of neurons nerve cells in

your eye they're called intrinsically

photosensitive melanopsin cells but you

do not need to know that name those

neurons respond best to Bright Light and

especially right after waking early in

the day they are best able to signal to

a set of neurons that reside over the

roof of your mouth called the supermatic

nucleus which is a cluster of neurons

that then sends a huge number of other

signals electrical and chemical out to

your entire body that triggers that

cortisol increase provides a wakeup

signal for your brain and body and sets

in motion a timer for you to fall asleep

later that night here's what you do or

at least here's what I do I wake up in

the morning and I want to reach for my

phone but I know that even if I were to

crank up the brightness on that phone

screen it's not bright enough to trigger

that cortisol Spike and for me to be at

my most alert and focused throughout the

day and to optimize my sleep at night so

what I do is I get out of bed and I go

outside and if it's a bright clear day

and the Sun is low in the sky or the sun

is you know starting to get overhead

what we call low solar angle and I know

I'm getting outside at the right time if

there's cloud cover and I can't see see

the sun I also know I'm doing a good

thing because it turns out especially on

cloudy days you want to get outside and

get as much light energy or photons in

your eyes but let's say it's a very

clear day and I can see where the sun is

I do not need to stare directly into the

sun if it's very low in the sky I might

do that because it's not going to be

very painful to my eyes however if the

Sun is a little bit brighter and a

little bit higher in the sky sometimes

it can be painful to look at so the way

to get this sunlight viewing early in

the day is to look toward the sun if

it's too bright to look at directly well

then don't do that you just look toward

it but not directly at it it's

absolutely fine to Blink in fact I

encourage you to Blink whenever you feel

the impulse to Blink never look at any

light sunlight or otherwise that's so

bright that it's painful to look at

because you can damage your eyes but for

this morning sunlight viewing it's best

to not wear sunglasses that's right to

not wear sunglasses at least for this

morning sunlight viewing it is

absolutely fine to wear eyeglasses or

contact lenses so-called corrective

lenses in fact those will serve you well

in this practice or this tool because

they will focus the light onto your

neural retina and onto those melanops

and intrinsically photosensitive gangion

cells if your eyeglasses are contact

lenses have UV protection that's okay

there's so many different wavelengths of

light coming from the Sun and they are

bright enough that they will trigger the

mechanisms that you want triggered at

this early time of day so try and get

outside ideally within the first 5

minutes of waking or maybe it's 15

minutes but certainly within the first

hour after waking I want to share with

you three critical things about this

tool of morning sunlight viewing first

of all this is not some woo biology

thing this is grounded in the core of

our physiology there are literally

hundreds if not thousands of quality

peer- reviewed papers showing that light

viewing early in the day is the most

powerful stimulus for wakefulness

throughout the day and it has a powerful

positive impact on your ability to fall

and stay asleep at night so this is

really the foundational power tool for

ensuring a great night's sleep and for

feeling more awake during the day second

of all if you wake up before the sun is

out you can and probably should flip on

artificial lights in your internal home

environment or apartment or wherever you

happen to live if your goal is to be

awake right if you wake up at 400 in the

morning and you need to be awake well

then turn on AR icial lights once the

sun is out however once the sun has

risen then you still want to get outside

and view

sunlight some of you will wake up before

the sun comes out and if you're asking

whether or not turning on artificial

lights can replace sunlight at those

hours unfortunately the answer is no

unless you have a very special light

we'll talk about what kind of light the

bright artificial lights in your home

environment are not I repeat are not

going to be be sufficiently bright to

turn on the cortisol mechanism and the

other wakeup mechanisms that you need

early in the day the Diabolical twist

however is that those lights in your

home or apartment or even on your phone

are bright enough to disrupt your sleep

if you look at them too late at night or

in the middle of the night so there's

this a symmetry in our retinal our eye

biology and in our brains biology

whereby early in the day right around

waking you need a lot of light a lot of

photons a lot of light energy and

artificial lights generally just won't

accomplish what you need them to

accomplish but at night even a little

bit of artificial light can really mess

up your so-called circadian your 24-hour

clocks and all these mechanisms that

we're talking about so if you wake up

before the sun is out and it's still

dark please turn on as many bright

artificial lights as you possibly can or

need but then get outside once the sun

is out on cloudy days you especially

need to get outside I repeat repeat on

cloudy days overcast days you especially

need to get outside and get sunlight you

just need to get more of it now how much

light and how much light viewing do you

need this is going to vary depending on

person and place literally where you

live on earth whether or not there's a

lot of tree cover whether or not you're

somebody who has sensitive eyes or less

sensitive eyes it's really impossible

for me to give an absolute prescriptive

but we can give some general guidelines

in General on a clear Day meaning no

cloud cover or minimal cloud cover you

want to get this sunlight exposure to

your eyes for about 5 minutes or so

could be 3 minutes one day could be 7

Minutes the next day about 5 minutes on

a day where there's cloud cover so the

sun is just peeking through the clouds

or it's more dense cloud cover you want

to get about 10 minutes of sunlight

exposure to your eyes early in the day

and on days that are really densely

overcast or maybe even a rainy you're

going to want to get as much as 20 or 30

minutes of sunlight exposure another key

thing is do not forget about just don't

try and get this sunlight exposure

through a windshield of a car or a

window whether or not it's tinted or

otherwise it takes far too long it's

simply not going to trigger the relevant

mechanisms you would be standing there

all day trying to get enough light into

your eyes from the morning sunlight and

by then the sun will have already moved

from low solar angle to overhead and it

simply won't work for all sorts of

mechanisms related to your circadian

rhythm functions so just don't try and

do it through a windshield sunglasses or

a window it's just not going to work get

outside if the weather is really bad or

for whatever reason safety reasons you

cannot get outside well then I suppose

try and get near a window that would be

the last Last Resort but you really want

to get outside to get the sunlight

exposure now if you live in a part of

the world where it's extremely dark and

overcast or the weather won't let you

outside or you live in a cave or some

other small box that does not allow any

natural light into it for whatever

reason well then you're going to need a

replacement for that sunlight and there

are sunlight simulators or daylight

simulators that you can purchase those

are quite expensive in general and

therefore I suggest cheaper options that

work just as well because they get just

as bright things like ring lights that

are sold in order for people to take

selfies and this kind of thing a drawing

LED tablet will work pretty well I

actually have one of those and I put it

on my desk all morning even though I

still get outside and look at sunlight

first thing in the morning again also

especially I should say on cloudy days

but get that Morning Light ideally from

sunlight and take into account all the

specific points that I've given you here

and I should say enjoy this practice

it's really nice to get outside first

thing in the morning and get this

sunlight in fact when you start doing

this you'll notice that your body will

start to feel more energized and it will

feel more energized more quickly you'll

actually start to to notice this

mechanism kicking in each day especially

if you're paying attention to your

physiology so enjoy this practice of

getting outside yes you can take your

morning beverage outside yes you can

take your dog with you in fact animals

intuitively know to get this morning

sunlight they actually seek it out at

the right times of days we human beings

need to be told by podcasters and other

people about the science that supports

these kinds of practices our pets

apparently do not but get outside alone

or with somebody with your kids with

your dog however you go about this

practice make sure you do this practice

at least 80% of the days of your

[Music]

life