Download Now

About

Become a Morning Person

Download Now

About

Blog

Dr. Andrew Huberman’s Morning Sunlight Guide for Better Health

Huberman Morning Sunlight boosts energy, mood, and sleep. Discover Andrew Huberman’s science-backed benefits of morning sunlight and its impact on health.

Waking up and jumping straight into the day without any time to breathe hardly seems natural. It's no wonder so many of us feel groggy and out of sorts when we start our mornings this way. A few minutes of calmly easing into the day with a warm mug of coffee or tea sounds far more appealing. But what if that approach is all wrong? What if we go for the sun instead of reaching for caffeine? Dr. Andrew Huberman, a neuroscientist at Stanford University, has made a compelling case for the power of morning sunlight to boost our energy, focus, and mood. In this article, we'll explore Huberman Morning Sunlight, the science behind why it works, and how to quickly implement its recommendations into your daily routine to help you feel and perform better. So, how to become a morning person?

SunSeek’s daily sunlight exposure tracker can help you achieve your goals by providing a clear, simple way to monitor your progress and stay on track.

Why is Morning Sunlight Important?

morning sunlight - Huberman Morning Sunlight

Every morning, I step outside and soak up the sunlight. I leave my sunglasses at home and enjoy the natural light as it warms my skin and brightens my mood. I do this because Stanford University neuroscientist Andrew Huberman told me to.

Boost Energy & Sleep

Huberman hosts the popular Huberman Lab podcast, discussing health and wellness tips backed by science. One of his recommendations is to get outside and view sunlight in the morning. "Circadian health is truly the foundation," he tweeted recently, referring to the circadian rhythm, or the 24-hour biological clock in the human brain. "Almost immediately after starting this morning's walk practice, I started seeing results. I felt more awake and alert immediately after the walk, and, to be frank, happier and less grumpy," I wrote in a recent Health article. "The grogginess that I — someone with a lifelong aversion to mornings — typically felt upon waking decreased substantially, and some days it wasn't present at all. I felt more motivated during the work day and, according to my Fitbit, I was actually sleeping better."

Science & Benefits

Of course, knowing if this is because of my new routine is impossible. Still, I needed to know what was going on — whether it was a placebo effect, some other factor, or if, as Huberman says, it was thanks to exposing my eyes to daylight. It turns out Huberman's not alone among experts who swear by the importance of outdoor light. "It's just as important as diet and exercise," Mariana G. Figueiro, professor and director of the Icahn School of Medicine at Mount Sinai's Light and Health Research Center, told me.

How Light Affects Your Circadian Rhythm

Brighter days and darker nights lead to a higher quality of life. It all comes down to how light impacts the biological clocks in our brains, which regulate our circadian rhythms. "Without that light, especially morning light, what happens to the clock is it drifts a little bit, about 10 minutes a day," Figueiro said. For example, if a person stayed in a dark cave with no light, after a few weeks their internal clock would be so thrown off it would think the day was night and night was the day. Exposure to daylight helps reset the biological clock every 24 hours and keep it on track.

Why Sunlight Exposure Is Good for Your Health

More people are familiar with the benefits of sunlight when it comes to vitamin D production, which involves the sunlight coming into actual contact with the skin. But for circadian regulation, Figueiro said it's actually about the light from your environment reaching the back of your eyes, which can happen even while sitting in the shade. It's not just morning light but also evening darkness needed for proper circadian regulation. When you don't have that light-dark balance, the consequence is "circadian disruption." Circadian disruption can cause poor sleep, cognitive performance, and daytime drowsiness.

Health Benefits & Circadian Support

Experiencing circadian disruption for extended periods has been associated with a weaker immune system and a higher risk for:

Cardiovascular disease
Diabetes
Obesity
Cancer

In a study published in 2014, Figueiro and her colleagues found that introducing specific lighting for Alzheimer's patients in nursing homes improved their sleep, depression, and levels of agitation over six months, even as their disease worsened.

Reaping the Benefits of Morning Sunlight

An hour of daylight per day is ideal, or a half hour at minimum. Figueiro said an hour of daylight per day, or a half-hour minimum, is perfect, especially in the morning. She said she likes to get her daylight through her morning commute, whether walking or driving, during which she does not wear sunglasses to ensure she's getting as much light intake as possible.

Easy Ways to Boost Health

You might get morning sunlight by walking your dog, eating breakfast on your porch, or taking a morning meeting outside. If you are spending increased time outdoors, you may want to wear sunscreen for skin cancer prevention, which will not impact the amount of light that gets into your eyes. If you can't get outside, you can also benefit from sitting in front of a window and directly facing a bright one. You can also break up the time you spend outside, such as a half hour in the morning and a half hour at lunch, though she notes morning sunlight is ideal for regulating the internal clock.

Not All Light Is Created Equal

While outdoor light is best, artificial lighting can be used as a supplement, especially if you are indoors in a darker environment most of the day. "The benefits of daylight is that it's so much, it's very inefficient to get that same amount with electric lighting," she said. Supplementing with indoor lighting can be as simple as adding two to four table lamps to your work desk.

Bright Light Hacks for Morning Energy

For instance, Figueiro said you could add two lamps on either side of your computer with bulbs that deliver at least 3,000 lumens, which will be specified on the package. The key is that the light is bright but can be diffused, like with a lantern-style shade, so it's not shining directly into your face. You can also use light therapy boxes to treat seasonal affective disorder and mimic outdoor light. According to the Mayo Clinic, you should talk to your health provider first. Using the light for about 20 to 30 minutes is recommended within the first hour of waking up.

The Importance of Consistency

Even ten minutes of sunlight in the morning can have a positive impact if that's all you can get, and whatever you do, it's best to try to be consistent. "The most important thing is also regularity," Figueiro said adding the biological clock would help keep a consistent schedule. "Make sure you do it every day around the same time."

Dr. Andrew Huberman Morning Sunlight Exposure Protocols

woman looking outside - Huberman Morning Sunlight

Dr. Andrew Huberman has much to say about sunlight's benefits, especially in the morning. Huberman recommends going outside to get some sunlight exposure as soon as possible after waking up. “Light directly impacts our mood, our sleep, our ability to wake up and focus, our hormone levels, our immune system, and our ability to cope with stress,” explains Huberman. “I consider viewing morning sunlight in the top five of all actions [along with sleep, movement, nutrient intake, and relationships] that support mental health, physical health, and performance.”

How to View Morning Sunlight

The best way to view morning sunlight is to go outside and look in the sun's direction. “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,” explains Huberman. “But for this morning's sunlight viewing, it’s best not to wear sunglasses.”

How Long Should I Expose Myself to Sunlight?

To maximize the benefits of sunlight exposure, Huberman recommends getting outside for at least 5-10 minutes on a sunny day. “If it’s overcast, you’ll need at least 15-20 minutes,” he says. “You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast, or journal in the sunlight.” If it’s dark when you wake up, or the weather prevents you from going outside, Huberman advises flipping on as many bright indoor artificial lights as possible. “Then, get outside as soon as the sun is out.”

Do I Have to Go Outside?

Yes! Huberman explains that bright indoor lights aren’t nearly as effective as sunlight at jumpstarting the cortisol mechanism and other wake-up processes. “Unless you have a very special light…the bright artificial lights in your home environment are not, I repeat, are not going to be sufficiently bright to turn on the cortisol mechanism and the other wake-up mechanisms that you need early in the day,” he says.

What If It’s Cloudy?

If it’s cloudy, you’ll still benefit from outside to view morning sunlight. “On a sunny day, Huberman recommends getting outside for 5-10 minutes. If it’s overcast, you’ll need at least 15-20 minutes.”

What About Glasses?

“Contacts and eyeglasses (even those with UV protection) are fine to wear when viewing morning sunlight,” says Huberman. “However, don’t use sunglasses or blue blockers during morning sunlight viewing — you won’t get the maximum effects from the morning sunlight.”

What If I Miss A Day?

Huberman recommends doubling the time of your following morning sunlight exposure. “For whatever reason, you are not able to get outside first thing in the morning, well, then try to get twice as much sunlight in your eyes, or I should say, extend the duration of sunlight-viewing in the morning for twice as long, the following day,” he says.

What If I Wake Up Before the Sun?

Huberman suggests flipping on bright indoor lights as soon as you wake up. “Once the sun is out, however, once the sun has risen, then you still want to get outside and view sunlight.”

What Are the Health Effects of Sitting Inside Without Sunlight All Day?

woman without sun - Huberman Morning Sunlight

Working indoors without direct sunlight exposure can harm your health. Your body relies on sunlight's regular rise and fall to regulate your circadian rhythms, which control your sleep-wake cycles and other physiological processes. Disrupting these natural rhythms by spending too long in the dark can negatively impact your health, leading to poor sleep quality, decreased alertness during daylight, and fluctuations in mood.

Impacts on Vision: The Risks of Focusing on Screens

Our eyes need natural light. Spending prolonged periods indoors, focusing on nearby objects like computer screens, without outdoor exposure, can lead to visual defects and may contribute to the development of myopia (nearsightedness). Andrew Huberman emphasizes the preventative role of regular outdoor exposure in maintaining healthy eye function.

Decreased Hormonal Production: UVB Light and Vitamin D

Sunlight, specifically UVB light, is crucial in synthesizing various hormones, including vitamin D. Lack of sunlight can lead to deficiencies impacting:

Mood
Bone health
Immune function

Mental Health Impacts: Natural Light and Mood Regulation

Lack of natural light affects your mental wellness. Regular exposure to sunlight has been shown to improve mood and cognitive function, making its absence potentially detrimental to mental health. It's great that you manage to go outside for about 15-30 minutes at lunch, but if you can increase this time or find moments to step outside briefly throughout the day, it may help mitigate some of these impacts. Also, using full-spectrum light bulbs or daylight simulators could be beneficial if outdoor sunlight is scarce during work hours.

Download Our App to Track your Daily Sunlight Exposure Today

SunSeek helps you optimize your daily sunlight exposure by tracking and providing personalized recommendations based on your location, skin type, and health goals. The app combines real-time UV monitoring with guided outdoor activities to help you improve sleep, boost energy levels, and maintain optimal vitamin D levels throughout the year.

Optimized Sunlight Exposure

By aligning your daily routine with natural light cycles, SunSeek makes harnessing sunlight's health benefits easy while ensuring safe exposure through personalized timing recommendations and cloud coverage forecasts. Download our app today to track your daily sunlight exposure!