What are some of the effects that early sunlight exposure does to my day to day life?

Question

I have quite a bit of understanding about the relationship between sunlight and heightened productivity during the day. What’s in it for me, though?

Answer 1

Remember these practical tips: Try to get natural light in your eyes within 1 hour of waking up. Try to incorporate exercise as early as possibly. Get in cold water after. Wait 90 minutes before drinking any caffeine. These simple tools can have a profound positive impact on mood, energy, metabolism, dopamine, sleep, focus, body temp and more. Big thank you to Andrew Huberman for sharing so much valuable insight. Please check out the Huberman Lab Podcast for more in-depth information. If you want to support After Skool, the best way to do so is on Patreon. Thank you! https://www.patreon.com/AfterSkool

Comments

That's perfectly normal and as it should be.
Your body shuts down a little bit in preparation of going to sleep. That's why you're supposed to avoid stress and keep lights low in the evening and sleep in a cool room - so as to not mess with these processes. There is a whole host of substances like melatonin involved in this.
And then in the early morning, your body produces a nice dose of cortisol, that raises your blood pressure and makes your liver release glucose into the bloodstream. So you can get up without getting dizzy or feeling weak.
Feeling warm and toasty is a convenient byproduct. It just means, your metabolism is working as it's supposed to.

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Just put 'Huberman lab sleep' into the search function.

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if i try to exercise too early i put my joints/back at risk...  i probably need a better bed but seriously i need time for everything to "settle" into place after i get up bc i sleep in funky fresh positions yo.  i also just joined a 24 hour gym with the intent of working out AT NIGHT.

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As someone recovering from severe brain injury, this is really helpful. My dopamine response is almost nonexistent. I'm hopeful that this sort of routine will help reset my brains cadence

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Fluoride  IN THE Water  Stupid  BY  LAW   Dr.  1946 ww2 ends  1948  World Wide Fluoride In Water BY LAW Stupid BY LAW

Answer 2

This explains why I feel so good when biking to work.  Direct sunlight and exercise to kick start my day.

Comments

Same!!!

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Yes! And I still enjoy incorporating biking as my weekly workouts. Cycling imo is the perfect pace/ to take in my surrounding environment. Running is too slow & for me requires more internal focus & effort

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where do you live ? In my country it’s impossible to go work by biking. The traffic is so chaotic

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Yep, that's why I get 1 mile away of the bus, to walk this little patch and stretch my self

Answer 3

1. Get decent solid sleep on a decent basis (aligns cell circadian rhythm clocks)

2. Get (5-10mins) natural light in eyes within 1 hour of waking up - get that modulated cortisol pulse (natural big spike sets alertness, focus, mood) as early as possible in the day (otherwise a shifted cortisol pulse towards the dead zone noon time could increase anxiety, depression, and difficulty falling asleep) —- get it in early, eyes send ‘wake up’ signal to hypothalmus in brain, which sets tone for melatonin release 16 hrs later (otherwise wonder why you’re wide awake at midnight)

3. Dopamine (main role = drive, motivation, pursuit - NOT PLEASURE) ... sunlight on eyes and skin increase that, also increase in testosterone = net result = ya feel good sunshine ☺️ live that good life! Enjoy baby

4. You wake up and feel ‘I don’t wanna do this man, so tired, no energy’ — go easy, baby steps: hydrate, some light exercise, slowly slowly build up :) natural part of your amazing healthy life giving routine baby

5. (20 second—1-3mins) cold shower - become super saiyan

6. THE AMOUNT OF PLEASURE THAT YOU EVENTUALLY EXPERIENCE IS DIRECTLY RELATED TO HOW MUCH PAIN YOU EXPERIENCE (13:13) .. seek pain = gain pleasure / seek pleasure = get pain

Comments

Honestly bro, thank you

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Thanks for the recap

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​@@colinwiseman Wake up after 6 then xD

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sun is now up before 6am and close to 5am. So we're good. If I'm up after 6 my day schedule is screwed  I'm totally routine driven

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there are lamps that simulate natural sunlight. They're called: SAD lamps (haha), Sun Lamps, and Light Boxes.
But he did say to get let within the hour and then get sunlight when it comes up :D

Answer 4

Suffered from insomnia for almost a decade, tried every drug, holistic remedies, therapy, sleep studies, etc. and it was only Huberman who lifted the depression of sleeplessness. While I’m not cured, I live a normal life again and sleep better than I have in years.

Comments

Which tips most important ?

Answer 5

Welcome to the "How to live properly" searching phase on the internet

Comments

caffeine

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I trust Huberman more than some rando on the internet, and so does everyone else.

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Minimize stress even down to the most simple activities. This will improve your quality of life.

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what else? You could at minimum give 4 or 5 examples but you didn’t smh.

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I know thats right

Answer 6

Crazy to think that a lot of this routine was probably stuff done by instinct thousands of years ago, yet after societal progression we now have to study it and force ourselves to perform a routine that will get us through the day.

Comments

At the same time, it's most likely the fact we didn't understand these thing in depth enough to know how we should set things up, at the time all we knew was warm water feels nice.

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It’s more like we evolved when we didn’t have all these comforts, so now our brain and body don’t tolerate them because they haven’t evolved in this environment. We spent 200k years without hot water being available all the time. Applies for most everything else in this video.

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Hundreds of years ago many people were living closer to the natural way God created to live, eating real food, wearing natural fibers or leather, working outside and in the dirt. We keep trying to make life more comfortable and we end up cutting ourselves off from nature.

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Spending time inside working for most of the day definitely doesn’t help

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I think this all the time. The vast majority of dos and don't from 'revelational' studies seem to mimic early human behaviour. I also think the same of customs and rituals from mature cultures around food, relationships and festivals.

Answer 7

Props to Huberman and the cartoonist for syncing the drawings along with the talk. I’m 55, and for some reason over the last couple of years, I’ve struggled to retain most of what I’ve read or listened to. But when accompanied by simple diagrams and drawings, the attention, comprehension, and retention to the subject skyrockets. Thanks

Comments

’s literally  reversal, play it at slowest speed and you can see the hand just rubs out the drawing while a pen is in their hand and then that’s rewinded to give the illusion- very cool!

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Maybe you have adhd

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I’m an artist I see the world in pictures also

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I totally agree.  Watching these cartoons and eating raw sugar packets helped me retain what this Humaman guy is talking about about

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If I excersize in the morning, my blood sugar drops really badly and my all day is screwed after that. 33yo skinny dude here, "no health issues"

Answer 8

13:10

Wake up (6-8am) and immediatley go outside and get sunlight for 5-10 minutes. (30 minutes in winter)

Cold shower. (Switched to before the workout as everyone was complaining)

Do a morning workout and hydrate.

Caffeine 60-90 minutes after waking up. (Black coffee and fast)

Comments

Id rather die than take a cold shower

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no worries

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this is like oasis in the desert bruv ....love

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It is true that a cold shower/bath in the hours following a workout will hinder muscle growth a bit. Not dramatic but there still seems to be some effect on hypertrophy.

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than a cold shower before working out.

Answer 9

The amount of people here deciding to summarize the video for the benefit of others is very inspiring to see. Thank you! :)

Comments

I can't find any summarised comment

Answer 10

1:34 "the other 20% I hope you're not getting good sleep for reasons that you enjoy" I love this and it made me smile! Such good, balanced advice.

Answer 11

protect this man at all costs! Literally spitting pearls of wisdom. Every kid should be made to listen to this is school. Habituating your daily routine even to a single tool he talks about can change your life.

Comments

Teach it in school where they dont allow you to get natural light anyway

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mean the ones that allow experimental drugs in our system ??

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Literally? I didn’t notice.

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I’m a kid 14 and I agree if this was in my science class instead I would actually listen

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Andrew Huberman indeed offers invaluable insights that can profoundly impact one’s life. His practical advice on daily routines can create lasting positive changes. Integrating even a single tool or habit he discusses can lead to noticeable improvements in mental and physical health. Sharing this knowledge in schools would equip young people with the tools to build healthier, more resilient lives from an early age. It’s inspiring to see such enthusiasm for his work.

Answer 12

Andrew Huberman is one of the most fascinating professors, i have been listening to his regular weekly podcasts for almost 2 years now and they have been extremely beneficial to my life. I recommend scrolling through and listening to ones relevant to your lives. You wont regret it.

Comments

agree ... i have no idea how long i have been listening  but i did try to start from the first episodes but then found myself back at the top

Answer 13

Couple of months ago I had a massive breakdown and needed to rethink how I build my life. I was a bit lost on where to start and choosed to focus on "what felt right". I basically got out of bed, hydrated, went for a morning jog, had a cold shower and held back on caffeine until miday. Never felt better
It's funny to see it's actually backed up by science

Comments

Not at all, I just hit the quarter-century mark, and my "breakdown" was related to something utterly different.
You can still give it a shot and see if it has any sort of positive impact on your sleep and health :)
Otherwise, I think Andrew Huberman did a video on female hormones, you will perhaps find some answers there.

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This video doesn't mention it besides saying not to drink it immediately upon awakening, but he recommends not drinking it after noon. It will mess up your sleep cycle, it can stay in your system up to 12 hours.

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When you wake up, you have a lot to adenosine built up in your body. It’s best to clear it out by either waiting or through exercise before consuming caffeine. If you consume caffeine, it’ll wake you up but when the caffeine wears off, the built up of adenosine will make you crash.

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, me too, but I learned two things:
I squeeze a wedge of lemon in a cup of kettle-warmed water and its INSTANTLY absorbed into the whatever and wakes you up right away zzz no running into walls til that caffeine kicks in. Also NO DROWSY DRIVING… apparently THAT kills more people than all auto accidents combined including driving drunk.
#Alertdrops

And 2) my liver really likes it.

Ok 3 things: It’s actually good for you and guess what, turns out coffee IS NOT. Sigh. I switched to chai… learned some things so now I make it medicine by using organic spices. But this is still caffeine.

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Your experience is a testament to the power of listening to your body and making small, deliberate changes. Starting with hydration, exercise, and cold showers can have profound effects on both physical and mental well-being. It’s fascinating to learn that these intuitive actions are backed by science. Your journey from a breakdown to feeling better by focusing on what felt right is inspiring and demonstrates the value of tuning into our natural needs.

Answer 14

Who else is watching this when they should be sleeping

Comments

Lol 3am

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Lol I should’ve been asleep but I’m not due to withdraw from quitting weed so I’m giving myself the pass this time!

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me literally watching this rn. Shits tough

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Me at 1am

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Yu kno

Answer 15

I have seen this video several times and took the challenge. I am 73 years old, doing things in the gym, which I do at home now, that 16- my age can't. The optimal morning routine didn't seem like such small matters put together would be so meaningful. But WOW ! they definitely do. Yes I tried them, and still am and on my 3rd day and will continue to do so. I'll always be grateful to Doc Andrew and my willingness to challenge this method. Thanks for saving the world to those who will try these methods.

Comments

there, how are you doing this blessed day?

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What does "that 16- my age can't" mean?

Answer 16

Night shifts are so bad. The extra dollars (if you even get the penalty rate) are not worth the severe health trade off. You might be ok for a while but it will catch up.

Comments

been working the 3rd shift for about a year now and this couldn't be more true. humans are not meant to be nocturnal.

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I agree. I've heard it wrecks our liver if doing long-term

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have you become wealthy working an overnight shift ? and how have you managed your lifestyle to counteract the negative effects?

I think its pretty undisputed we arent nocturnal animals so i dont see how you can immediately write off being up at night and sleeping in the day as  a non -issue.

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youre doing wonderful, thank you for your choice, we need you.

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luckily my night shift only lasts 3 months

Answer 17

I wish I could like this more than once. I have been going for a walk outside first thing and delaying coffee for the last 3 weeks. I've felt like I was living in a fog for years, and for the first time in a long time I feel like I have energy.

Answer 18

When I was a teenager, my mom got me an incredibly bright makeup mirror. I didn’t understand why at the time, but I started feeling substantially better. I struggled with depression, anxiety, and ADHD symptoms, and living in Colorado made the winters almost unbearable. I’m glad to know that I wasn’t crazy or making it up. I still have the mirror, and it seriously changed my life.

Comments

I’m really looking at red light therapy to get me through the Alaskan winter months. We need those boosts of growth hormones from red sunlight to repair our cells as well as keeping our sleep/wake cycle in check. And all that good vitamin D3 we get from those sunlight wavelengths.

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Your story about the bright makeup mirror is a powerful example of how light can influence our mood and mental health. Seasonal changes can be tough, especially in places with long winters. Understanding the science behind light exposure and its effects can validate personal experiences and lead to better coping strategies. It’s wonderful to hear that such a simple change made a significant difference in your life. Light therapy is indeed a valuable tool for managing mood and mental health.

Answer 19

Key points for quick navigation:

00:08  Introduction to Morning Optimization
- Andrew Huberman introduces foundational behaviors for optimizing morning routines.
- Emphasizes the importance of sleep and non-sleep deep rest for overall health.
- Highlights sleep as a crucial part of the 24-hour cycle, but stresses that occasional lack of sleep isn't catastrophic.

02:00 ☀️ Importance of Morning Light
- Viewing natural light in the morning helps regulate the circadian rhythm.
- This practice is crucial for aligning body clocks and timing the healthy cortisol pulse.
- Stimulates dopamine release and improves mood, alertness, and overall energy.

04:51  Light Exposure and Hormonal Impact
- Exposure to natural light increases hormone levels such as testosterone and estrogen.
- The skin acts as an endocrine organ, with light affecting dopamine pathways.
- Light exposure is linked to increased feelings of well-being and motivation.

07:11 ‍♂️ Caffeine and Adenosine Management
- Delaying caffeine intake allows natural adenosine clearance, reducing afternoon crashes.
- Morning exercise can also help clear adenosine and boost alertness.
- This approach helps sustain energy levels throughout the day.

09:14 ️ Temperature's Role in Alertness
- Core body temperature rise signals waking; morning light solidifies this rhythm.
- Temperature minimum occurs two hours before waking naturally.
- Maintaining routine light exposure ensures regular body clock alignment.

11:08 ❄️ Cold Exposure and Alertness
- Cold showers or ice baths elevate body temperature and epinephrine.
- This reaction enhances alertness and mood, creating a sustained dopamine release.
- The method can mimic dopamine effects similar to addictive substances like cocaine but is healthier.

14:23  Creating Summer Inside
- Techniques like morning light, exercise, and cold exposure stimulate a summer-like internal state.
- Such practices improve mood, metabolism, and hormonal balance.
- The internal "summer" effect counters seasonal depression and energy dips, vital regardless of geographical location.

15:18  Conclusion and Resources
- Encouragement to explore more about mental and physical optimization.
- Information about further resources like the Huberman Lab Podcast and related social media.

Simpleology MindMap of the routine --> https://cashflowoncommand.com/hubermanmorning/

Answer 20

Looking back on it, cold showers changed my life. It always pulled me back into reality and helped me create self discipline. You really feel unstoppable when you take a cold shower and when you pair that with actually finishing work, everything starts to get better.

Comments

It’s about building discipline will power and mental fortitude . Cheers . Do what you need not what you want.  Be strong breathe deep

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When did you take your cold showers? And for how long? Was it just switching to cold at the end of a regular shower? The thought absolutely terrifies me, as I am a person who runs hot and always has-even as a child.

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Just do it in the morning before exercising it's easier if you dip your head in first

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​@@goolash9991try starting at room temperature and then decrease temp.  every mimute. You won't feel this cold shook you were thinking about. After two weeks of cold showers, I was able to do cold bath at around 8 degrees for 5-9 minutes. Before that I was showering hot my whole life

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this is my signal to start doing them everyday

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It's tough at first. You can try that, but at some point just turn on that cold water and push through!!

Something I've noticed: Drinking caffeine makes it more difficult for me to tolerate cold showers along with, if I'm eating alot of processed food, or if i switch back to taking hot showers.

If you're not eating alot of wholesome organic foods, try doing that first. It could be just me, but it one make sense as real food would also help the homeostasis of our bodies.

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Cold showers can indeed be life-changing. The immediate physical shock not only wakes you up but also builds resilience and self-discipline. Many people find that starting their day with a cold shower helps them feel more grounded and capable of tackling challenges. Your experience underscores the broader benefits of this practice, from boosting mental clarity to enhancing productivity. It’s a simple yet powerful tool for personal growth and well-being.