Morning Bright Light Shifts Sleep Schedule

A

Andrew Huberman in 'Essentials: Master Your Sleep & Be More Alert When Awake'

Quotes From Source

“Increases your total sleep time and shifts forward the time at which you feel sleepy.”

Story of claim

Expose yourself to bright light before waking to advance your sleep schedule, increasing total sleep time and promoting earlier bedtimes.

  • Goal: Andrew aims to help individuals shift their sleep schedule earlier by using bright light exposure before waking.
  • Proof: Bright light exposure before waking can naturally advance sleep timing and increase total sleep duration.
  • Nuances:
    • Light penetrates eyelids and activates neurons.
    • Use lights on a timer for gradual wake-up.
  • Impact on Life: Simplifies transitioning to an earlier sleep schedule, potentially increasing sleep quality and daytime alertness.

Investments

  • Price: $30-60 for smart lights or timers
  • Time: Setup takes a few days to see results
  • Effort: Moderate effort; requires scheduling and adjustment

Risks

Improper timing may disrupt sleep rather than improve it.

Get Started 🚀

  • Set bright lights on a timer to turn on 45 minutes before waking.
  • Keep blinds open for natural light exposure.
  • Monitor changes in your sleep schedule and adjust as necessary.

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Reference Video