Chapter
The Importance of Light Exposure for Your Circadian Rhythm
06:06 - 17:25 (11:18)
To optimize your circadian rhythm, aim to get 100,000 lux of light exposure before 9 a.m. and turn on artificial overhead lights when you wake up to activate melanopsin cells in the retina which help in entraining the circadian clock to the external light-dark cycle.
Clips
Our body has an internal clock that is entrained to the external light-dark cycle and is close to 24 hours.
06:06 - 09:37 (03:30)
Summary
Our body has an internal clock that is entrained to the external light-dark cycle and is close to 24 hours. Genes in every cell of our body ensure that each cell follows this rhythm.
ChapterThe Importance of Light Exposure for Your Circadian Rhythm
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
This podcast episode talks about the importance of following a diurnal schedule and avoiding becoming nocturnal.
09:37 - 11:07 (01:30)
Summary
This podcast episode talks about the importance of following a diurnal schedule and avoiding becoming nocturnal. It also gives tips on how to push back on jet lag and shift one's internal clock faster.
ChapterThe Importance of Light Exposure for Your Circadian Rhythm
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
To improve sleep and wakefulness, try to expose yourself to at least 100,000 lux of light before 9 a.m. by getting sunlight or turning on artificial lights such as overhead lights which activate the neurons that set your circadian clock in your eyes.
11:07 - 14:39 (03:32)
Summary
To improve sleep and wakefulness, try to expose yourself to at least 100,000 lux of light before 9 a.m. by getting sunlight or turning on artificial lights such as overhead lights which activate the neurons that set your circadian clock in your eyes. This mechanism involves these neurons sending electrical signals to the circadian clock, which adds photons to set your circadian rhythm.
ChapterThe Importance of Light Exposure for Your Circadian Rhythm
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Getting at least 100,000 lux of sunlight before 9-10 a.m. has special qualities that make it a better stimulus for the body compared to artificial light, which typically only emits around 4,000-5,000 lux.
14:40 - 17:25 (02:45)
Summary
Getting at least 100,000 lux of sunlight before 9-10 a.m. has special qualities that make it a better stimulus for the body compared to artificial light, which typically only emits around 4,000-5,000 lux. While some people use bright artificial lights, sunlight is the optimal source.