Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
10,000 lux for 20-30 minutes in the morning, positioned off to the side rather than stared into. It stands in for morning sunlight in winter, at high latitudes, or for people who leave for work in the dark; its trial literature sits mostly in seasonal affective disorder. Outdoor light is still far brighter, and preferred where possible.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Andrew HubermanDoes it
Neuroscientist · Huberman Lab
A 900 lux light pad, designed for drawing, has sat on his desk for years. He also said he had started experimenting with the 10,000 lux panels made to sit on a desk, and presented that as a recent experiment rather than a settled part of his routine.
Source: Huberman Lab: AMA #14, 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More - Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
Wakes before sunrise, so he sits in front of a 10,000 lux lamp for six minutes to stand in for morning daylight and hold his body clock steady.
Source: Blueprint: Bryan Johnson's morning routine - Matthew WalkerRecommends
Sleep scientist · author of Why We Sleep
Nearly all of his daylight advice is free: get outside on waking, move the desk to a window. Winter is where he adds a purchase, naming a 10,000 lux light box.
Source: The Matt Walker Podcast #141: The Daylight Mistake
Aimed at the same thing
Other entries filed under energy or sleep.
- Gear$$$Cheap: Roughly under $50, or under $15/month.
Sunrise alarm clock
Bedside lamp that brightens gradually in the half hour before the alarm sounds
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
On record from 10 of 62 tracked people: 6 do it, 3 recommend it, 1 has discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.