The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar
In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health.
We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(00:00) Samer Hattar
(00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle
(03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep
(06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure
(08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors
(09:19) Sponsors: Eight Sleep & ROKA
(12:14) Chronotypes, Intrinsic Circadian Rhythms
(14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use
(15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model
(19:30) Light & Appetite, Tool: Regular Meal Times
(22:39) Using Light to Improve Sleep, Mood & Mental Health
(24:20) Sponsor: AG1
(25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure
(29:15) Sleep Issues, Light-Dark Cycle
(30:50) Seasonality, Seasonal Depression; Daylight Savings Time
(34:07) Acknowledgements
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