I always laugh a bit when I see Huberman talk about morning sunlight. Not because I think its a silly endeavor but because I live in the Pacific Northwest... I've barely seen the sun in weeks and wont see much of it until maybe May. Makes me curious what native tribes in the NW have to say about sunlight exposure. Anyways I guess I'll turn my happy lamp up a bit extra today haha
I was also thinking "what about us winter PNWers?" while reading the article. Does "light enough through the clouds to see outside at 8am" count as morning sun? Or do we just lean into our summer 5am sunrises?
As a huge fan of both Dr. Huberman and early morning light, I love this. I absolutely feel better after a few days of early light. Plus its free and harmless, so what's not to love?
As always, great article and actionable summary. Love the reminder that morning light would be great, but daylight anytime is good! As Michael said in another post, GTFO!
My dog forces me outside first thing and is solely responsible for me looking like a ragamuffin in public every morning. This winter, we have been going down to the beach for a forced jog at 6:30 and we see the sun rise. This morning it was 28F and 25 mph gusts. Her happiness and the beauty of the sunrise are always worth the miserable conditions, compared to my bed.
It’s a luxury to go outside and have the sun on my face first thing, when I have to work on a computer inside for the rest of the day! And I feel much, much more awake and alert.
PS I often think of Stockton when we get out early for run or ruck with the pup. His spirit lives on through strangers ❤️ and my dog appreciates the nudge he gives me out of bed. 🐶
This isn't an issue for me in the summer, but winter in the upper Midwest when I rise before 5 and sunrise isn't until 8 doesn't make it easy, especially when I'm at work by 6 and am often too busy at 8 to take a break. I do have a "happy light" mounted to my office wall that I run until the real sun rises, so hopefully that helps some. It definitely makes it easier on the eyes when viewing my computer monitor if nothing else.
(from somewhere near Seattle...) sun? What's that? I don't think I've seen the sun in at least 48 hours, and that was brief...
How does this advice apply on perpetually overcast days (weeks... months...) how literal is the sun light requirement? I.e., is it natural, if filtered, light, or actual sun light?
There's nothing better than waking up before sunrise and seeing grey light. In the middle of a particularly brutal GORUCK Tough, the grey light was the thing that kept me going and brought new motivation to my mindset. I'm up before sunrise these days and I'll make it a point to try this out.
Did the exact same thing at JT two weeks ago! Anecdotally, I find that after viewing a sunrise for an extended period of time, my sleep for the next week is amazing.
I heard about this a few years ago and have made it my morning ritual most mornings since. In the winter I sit in front of a big picture window and watch the sunrise or just spend 10 minutes looking at the trees in my backyard. When it’s nice I’ll sit in the backyard, which has turned me into a birdwatcher (some science on stress relief there, so double bonus). I’ve noticed a marked difference in mood and energy on days I get my 10 minutes in nature and days I skip.
Thanks for the great post. I have a question related to morning light exposure. Based on the research you’ve seen, how effective are high‑intensity light therapy lamps (10,000+ lux) as an alternative to early‑morning natural sunlight, especially for managing Seasonal Affective Disorder?
Do you see them as a viable substitute when natural light is limited?
Thanks for sharing this and I do love a good morning Sunrise and getting sunlight.
In your research, did you find anything on how to adjust to the different seasons and times of the year. For example, here in MN our sunrise/sunset is 7:39am and 4:31, we are bundled up in 15 degrees and it is cloudy.
Conversely in the summer our sunrise can be at 4:50am and sunset at 10:15 and getting sun is no issue
If I keep my same sleep scheduled 9pm to 5am, how do I go about dealing with the seasonality? Any research you find on that as nothing I ever read talks about that.
Sounds great but I live in Anchorage, Alaska. Sunrise at 10 this morning. My son works on Alaska's North slope; last sunset was 10 or so days ago, next sunrise is in mid-January. Any ideas?
I use a happy light. It's not the same but the next best thing. Huberman recommends how many lux but I don't recall and the one I have is no longer available on Amazon when I look at my order history. 10,000 sounds familiar though.
It's really unfortunate that many people have jobs that preclude viewing early morning sunlight. For example, I work in a school where the vast majority of rooms don't have access to outside light and the start time means I'm already in the building before sunrise, especially in the winter. I suppose I could get one of those SAD lamps and use it for a bit before heading in to work, but I'm sad that I'm forced to miss out on sunlight for a large part of my day.
I always laugh a bit when I see Huberman talk about morning sunlight. Not because I think its a silly endeavor but because I live in the Pacific Northwest... I've barely seen the sun in weeks and wont see much of it until maybe May. Makes me curious what native tribes in the NW have to say about sunlight exposure. Anyways I guess I'll turn my happy lamp up a bit extra today haha
Lynne's book would be useful for you! She lives in Seattle!
I was also thinking "what about us winter PNWers?" while reading the article. Does "light enough through the clouds to see outside at 8am" count as morning sun? Or do we just lean into our summer 5am sunrises?
He recommends at least 30 minutes if it's not sunny out.
As a huge fan of both Dr. Huberman and early morning light, I love this. I absolutely feel better after a few days of early light. Plus its free and harmless, so what's not to love?
As always, great article and actionable summary. Love the reminder that morning light would be great, but daylight anytime is good! As Michael said in another post, GTFO!
My dog forces me outside first thing and is solely responsible for me looking like a ragamuffin in public every morning. This winter, we have been going down to the beach for a forced jog at 6:30 and we see the sun rise. This morning it was 28F and 25 mph gusts. Her happiness and the beauty of the sunrise are always worth the miserable conditions, compared to my bed.
It’s a luxury to go outside and have the sun on my face first thing, when I have to work on a computer inside for the rest of the day! And I feel much, much more awake and alert.
PS I often think of Stockton when we get out early for run or ruck with the pup. His spirit lives on through strangers ❤️ and my dog appreciates the nudge he gives me out of bed. 🐶
Dogs are *the best* health hack. They force you to do stuff that's good for you.
And thanks for the kind words about Stockton. He was the best. :)
Tell your dogs I say hello.
This isn't an issue for me in the summer, but winter in the upper Midwest when I rise before 5 and sunrise isn't until 8 doesn't make it easy, especially when I'm at work by 6 and am often too busy at 8 to take a break. I do have a "happy light" mounted to my office wall that I run until the real sun rises, so hopefully that helps some. It definitely makes it easier on the eyes when viewing my computer monitor if nothing else.
I believe Lynne recommends Happy Lights if you can't get enough sunlight.
I hope all the people in sunny California (or Las Vegas…) are enjoying getting their morning sunshine in.
<crawls back under the covers in cloudy 6am 10 degree wind chill here in NJ>
:-)
But in the summer, I definitely try and do this most days!
Sun is the least of your issues if you live in NJ. :). I'm kidding. I've lived there and that's where my wife is from. I LOVE NJ.
Getting outside any day, even the cloudy ones, is still helpful.
Don’t tell anyone but it’s a great place to live. We like to let everyone think it all looks like the view in Elizabeth on the Turnpike.
I’m outside every day for sure, my dog demands it. :-)
I redact my previous comment. NJ is terrible. No one move there. It's all hell, all the time.
(from somewhere near Seattle...) sun? What's that? I don't think I've seen the sun in at least 48 hours, and that was brief...
How does this advice apply on perpetually overcast days (weeks... months...) how literal is the sun light requirement? I.e., is it natural, if filtered, light, or actual sun light?
At least 30 minutes (instead of 10) if overcast.
There's nothing better than waking up before sunrise and seeing grey light. In the middle of a particularly brutal GORUCK Tough, the grey light was the thing that kept me going and brought new motivation to my mindset. I'm up before sunrise these days and I'll make it a point to try this out.
Did the exact same thing at JT two weeks ago! Anecdotally, I find that after viewing a sunrise for an extended period of time, my sleep for the next week is amazing.
I heard about this a few years ago and have made it my morning ritual most mornings since. In the winter I sit in front of a big picture window and watch the sunrise or just spend 10 minutes looking at the trees in my backyard. When it’s nice I’ll sit in the backyard, which has turned me into a birdwatcher (some science on stress relief there, so double bonus). I’ve noticed a marked difference in mood and energy on days I get my 10 minutes in nature and days I skip.
Hi Michael,
Thanks for the great post. I have a question related to morning light exposure. Based on the research you’ve seen, how effective are high‑intensity light therapy lamps (10,000+ lux) as an alternative to early‑morning natural sunlight, especially for managing Seasonal Affective Disorder?
Do you see them as a viable substitute when natural light is limited?
Hi Michael,
Thanks for sharing this and I do love a good morning Sunrise and getting sunlight.
In your research, did you find anything on how to adjust to the different seasons and times of the year. For example, here in MN our sunrise/sunset is 7:39am and 4:31, we are bundled up in 15 degrees and it is cloudy.
Conversely in the summer our sunrise can be at 4:50am and sunset at 10:15 and getting sun is no issue
If I keep my same sleep scheduled 9pm to 5am, how do I go about dealing with the seasonality? Any research you find on that as nothing I ever read talks about that.
I don't overthink this. I get up before sunrise every day. Once the sun is up, I get outside and get some.
Some people recommend using something like a Happy Light if you get up early or live somewhere that doesn't get much sun.
I just get out when the sun is up. I think it's helped.
Sounds great but I live in Anchorage, Alaska. Sunrise at 10 this morning. My son works on Alaska's North slope; last sunset was 10 or so days ago, next sunrise is in mid-January. Any ideas?
I use a happy light. It's not the same but the next best thing. Huberman recommends how many lux but I don't recall and the one I have is no longer available on Amazon when I look at my order history. 10,000 sounds familiar though.
Thanks Chris. I'll look into it.
It's really unfortunate that many people have jobs that preclude viewing early morning sunlight. For example, I work in a school where the vast majority of rooms don't have access to outside light and the start time means I'm already in the building before sunrise, especially in the winter. I suppose I could get one of those SAD lamps and use it for a bit before heading in to work, but I'm sad that I'm forced to miss out on sunlight for a large part of my day.
That's a great example of an evolutionary mismatch ... just one more way technological and industrial advances have removed stuff that's good for us.