The Incredible Health Benefits of Morning Sunlight according to Andrew Huberman

Stanford neuroscientist Andrew Huberman frequently promotes the importance of getting an hour of daylight each day on his popular podcast. The experts agree—exposure to natural light can greatly help in regulating the body’s circadian rhythm.

For me, this meant leaving my sunglasses at home and going for a walk outside in the sunlight every morning. Andrew Huberman encourages this practice, which he deems one of the six pillars of health, alongside daily movement, nutrition, stress control, healthy relationships, and quality sleep.

I noticed immediate results after starting my morning walk routine, experiencing increased alertness and motivation throughout the day, and even improved sleep quality according to my Fitbit. Although I can’t be certain whether this change was solely due to my new routine, I was eager to explore the science behind it all.

Experts like Mariana G. Figueiro, the director of the Light and Health Research Center at Mount Sinai’s School of Medicine, emphasize the importance of outdoor light for overall well-being. According to Figueiro, the amount and timing of light exposure play a key role in regulating our circadian rhythms.

Without sufficient light, especially in the morning, our internal clocks can drift off course by about 10 minutes each day. This disruption can have negative effects on sleep, cognitive performance, and overall health. Brighter days and darker nights lead to a higher quality of life, both physically and mentally.

While the benefits of sunlight in producing vitamin D are widely known, Figueiro explains that it’s the light reaching the back of our eyes that impacts circadian regulation. Even sitting in the shade allows our bodies to absorb this beneficial light. In comparison, indoor lighting falls far short, with daylight providing 100,000 lux on average, while indoor lighting only offers around 300 lux.

Figueiro recommends at least an hour of daylight exposure daily, with the morning being the optimal time. She suggests incorporating outdoor activities such as walking the dog, having breakfast on the porch, or taking outdoor meetings. If outdoor access is limited, sitting in front of a bright window can provide some benefits.

Supplementing with indoor lighting is also an option. Adding several bright table lamps to your workspace or using light therapy boxes can mimic outdoor light and help regulate your internal clock. The key is to maintain regularity, getting light exposure around the same time each day.

An hour of daylight per day is ideal, with a minimum of half an hour, particularly during the morning. Experts like Figueiro ensure they get outdoor light during their morning commutes, avoiding sunglasses to maximize light intake. Activities like walking the dog, eating breakfast outside, or taking morning meetings outdoors can help incorporate sunlight exposure into your routine.

If outdoor time is limited, sunscreen can be used to protect against skin damage without impacting light intake. Alternatively, sitting in front of a bright window can provide some benefits. Bright indoor lighting can also be used as a supplement, especially in darker environments.

 “The most important thing is also regularity,” Figueiro advises, as the biological clock thrives on a consistent schedule. Timing and duration matter when it comes to light exposure, so even 10 minutes of sunlight in the morning can make a positive impact. Regardless of the method, try to maintain a consistent routine to reap the benefits.