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

NOTES
Prerequisite: Try to get good sleep 80% of the time.

- Get natural sunlight in your eyes between 6-8 AM. 5-10 mins in summer and 30 mins in Winter. (Modulates the timing of Cortisol. Once in 24 hours you get a boost in Cortisol pulse, it's a healthy boost. You want the Cortisol boost as early in the day as possible. It sets your temperature rhythm in motion. Sets your level of alertness, focus, and mood.)

- Postpone caffeine by 60-90 mins. It blocks Adenosine. If you wake up and feel like you didn't quite sleep very well, then it means you have a buildup of Adenosine in your system. Exercise and hydrate to get rid of it or Postpone caffeine as pointed out earlier.

- 2 hours before your wakeup time your body is at its lowest temperature (called 'temperature minimum'). At the time of waking up the Cortisol pulse occurs as the body temperature rises gradually. Viewing morning sunlight anchors this wakeup time so it's the same everyday. Around afternoon you temperature is at the max and your system revving at the max capacity and gradually the temperature will drop until the temperature minimum. Hence, for quick sleep it is advised to keep the room cool.

- Goal is to increase the body temperature to be awake and decrease to stay asleep. Cold shower causes the core body temperature to rise. Pain seeking like exercise and cold showers lead to a sustained dopamine and epinephrine release spanning throughout the day. This prevents the crashes of these same chemicals. Anna Lembke's patient who was a Cocaine addict was subjected to cold baths and he gradually overcame his addictions as the sustained feel-good after the cold bath mimicked the cocaine high to some level.

Comments

What if the sunlight doesn't comes at 6-8 am.. what to do as I wake up at 3 am to 4 am..

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Exposure to a bright light.. after when sun comes up you can get sunlight.

Answer 2

This just reminded me of something, I completely changed my habits by finding out book called 23 former doctor truthssby Lauren Clark. It has been censored.

Comments

​@Paul-o5w1i Censorship is wildly dangerous, but I'm starting to think you might be the actual child here because you don't know

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​@@PossessedCat9Do not worry he is definitely a kid his account was made 11 months ago

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can we censor you because nobody wants to listen to dumb/ bad ideas?

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​@@arcdestroyed got it in one.

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Guys chill, I think he's just foreign and meant it's underrated

Answer 3

3:05 - This is exactly the answer I was looking for! You nailed it. Awesome video! ✨.

Answer 4

This is a life changer. From an average funny guy to an elite master. I have been doing so for much more than 10 years. If I miss it a day. I do profoundly feel bad. Otherwise I am the happiest man and the most productive. Thank you for puting all these informations in 1 video. You deserve more than "thank you".

Answer 5

This man is doing the Lord’s work

Answer 6

I should confess this was what I needed. It has been for a year and a half that I have been struggling with late-rising bed habits. I should say, it was the most scientific and practical video I watched about this bad habit I have been trying to get rid of. I will apply these tomorrow and will break this habit. You guys are doing such a great and professional work.

Comments

Update ?

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Hey man, not bad, I am not that early bird, but in a much better situation. I also did some changes for example in exercise, I run like 5 to 10 km every other day and do not take myself seriously my studies as previously. I also found, your mood and motivation to start a day are helpful in getting up early. This mood is levelled up with exercise I think. My point for you: do exercise, also review your diet and level of work or studies. These help a lot me anyway.

Answer 7

I love these short videos, I don't have the time and patience to listen to the long talks

Answer 8

Thank you afterschool for this awesome collab! So much value here

Answer 9

Thank you for this great explanation of why movement and natural sunlight are so critical first thing upon waking for our bodies natural rhythms.  With this understanding I’m much more committed to developing this as my standard morning routine.  Have only recently found you Dr. Huberman but very grateful! ❤️❤️

Answer 10

The take way:
Get sunlight asap after waking up to align circadian rhythm
Exercise to get unsleepy
Take cold a** shower to shock brain into revving up
Finally, use caffeine to its maximum potential.

So how I would apply this lesson is:
When I am ready for bedtime, take a hot shower and sleep in darkness.
Go to sleep at a set time to ensure optimal circadian rhythm function.
Wake up a few minutes before sunrise, go outside and pray and meditate as the sun comes up.
When it is so, stretch and do some light dancing to some music for a few minutes in the sunshine. Drink water and thank God for it and everything. Gratitude is the attitude of happines.
Then go inside, put the coffee pot on and while I wait for it to brew, do some quick weight lifting. Drink the coffee quickly and do some more weightlifting as I wait for the inevitable bowel movement.
Take that dump. Then take a quick cold shower.
Once this is all done, I can get dressed and begin my day with confidence that I did what I could to have as good a day as i can.

Comments

god bless you thanks

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Is he suggesting to drink coffee after cold shower and workout instead of before ?

Answer 11

00:12 Foundational behaviors for optimizing morning routine.
02:16 Exposure to natural sunlight in the morning affects cortisol pulse and mood.
04:06 Exposure to sunlight in the morning is crucial for regulating sleep and mood.
06:09 Exposing skin to light can increase testosterone and estrogen levels
08:07 Delay caffeine intake by 60-90 minutes after waking to avoid afternoon crash
10:11 Body temperature regulation impacts wakefulness and sleep
12:07 Cold water exposure triggers release of adrenaline and dopamine.
14:06 Increasing core body temperature creates a dopamine release and epinephrine effect.

Answer 12

Omg this was amazing and makes sooooo much sense. Thank you thank you thank you. I love this channel. So informative ❤

Answer 13

That's what my Grandma has been telling me. Thankfully I followed her advice!

Answer 14

I was disappointed that I didn’t get up in time for a morning jog. Then I spent 15 minutes in the morning sun listening to this; ready to start the day!

Answer 15

This video will change my life!! It's  10pm now so going to try sleep now. However, tomorrow 5am this starts!! Thankyou!!!!

Answer 16

I love this channel. No politically aligned bullshit, just the human condition, presented in a beautiful way that sticks.

Answer 17

I take cold showers in the morning (because I've not installed the replacement hot water heater) even in the winter (I'm in Florida).  Seems like the colder the water, the warmer I am by the time I've toweled off.  And I do mean toasty warm, even in a cold room.
I love exercise in the morning because it pops me into the day.  It is very different when I don't exercise.  I pretty much always exercise because I only ride a bicycle for transportation, unless I'm hurt.
Seems like the more I live like I did as a kid, the better off I end up being.

Comments

So I am not the only weirdo without hot water good to know. Definitely so much better off heslthwise.

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Andrew has a segment on cold water exposure and why that all happens! Just as fascinating as this episode.

Answer 18

1. Do basic things
2. See sunlight
3. Workout
4. Cold shower/ice bath 1-3m
5. Get clothes on

Answer 19

Thank you for the short ones. I really can’t listen to ones that are over 45 minutes so I really appreciate these ones.❤